Mawa Matar , Low Fat Khoya Mutter
by Tarla Dalal
Mawa (khoya) is extremely high in calories and fat, enough to scare the weight-watchers! Here I use low-calorie mawa, which I made by adding some lime juice to low fat milk to get the actual grainy texture.
Milk enhances the nutritive value of this subzi by providing protein and calcium. Try your own variations of this recipe by using other vegetables in place of green peas.
Serve with Garlic Roti and Beetroot, Cucumber and Tomato Raita .
Mawa Matar , Low Fat Khoya Mutter recipe - How to make Mawa Matar , Low Fat Khoya Mutter
Preparation Time: Cooking Time: Total Time:
Makes 4 serving
For The Mawa (khoya)
1/2 tsp cornflour
2 cups low fat milk
1/2 tsp lemon juice
Other Ingredients
2 pinches of asafoetida (hing)
2 green chillies , slit
1 tsp coriander (dhania) powder
1 tsp ginger-garlic (adrak-lehsun) paste
1/2 tsp garam masala
2 cups boiled fresh green peas
salt to taste
2 tbsp chopped coriander (dhania) for garnishing
For the mawa (khoya)
- For the mawa (khoya)
- Dissolve the cornflour in ΒΌ cup of milk and keep aside.
- Boil the remaining milk in a non-stick pan.
- Reduce the flame, add the lemon juice and heat till the milk starts curdling.
- Add the cornflour and milk mixture and continue cooking on a low flame, while stirring continuously, till all the water dries up and the colour changes to light brown. Keep aside.
How to proceed
- How to proceed
- Heat a non-stick kadhai on a medium flame and when hot, add the asafoetida, green chillies, coriander powder, ginger-garlic paste and garam masala.
- Dry roast for about a minute. Sprinkle a little water if the mixture starts burning.
- Add the green peas, mawa, salt and 2 tablespoons of water and cook for few minutes.
- Serve hot garnished with coriander.
| Energy | 103 cal |
| Protein | 8.6 g |
| Carbohydrates | 16.7 g |
| Fiber | 6.2 g |
| Fat | 0.2 g |
| Cholesterol | 0 mg |
| Vitamin A | 411.9 mcg |
| Vitamin B1 | 0 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 0.1 mg |
| Vitamin C | 8.8 mg |
| Folic Acid | 8.5 mcg |
| Calcium | 168.3 mg |
| Iron | 1.1 mg |
| Magnesium | 41.5 mg |
| Phosphorus | 125.1 mg |
| Sodium | 56.4 mg |
| Potassium | 64 mg |
| Zinc | 0 mg |