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Cabbage Paneer Koftas In Makhani Gravy
Corn flour and low fat milk imparts a creamy texture to this delectable gravy without adding on extra calories. Serve with steaming hot rice for a perfect Sunday lunch!
 


Approximate Calories:120 Kcal per serving
Ingredients :  for 3 servings

For The Spinach

For the cabbage paneer koftas:
  • 1/2 cup finely chopped cabbage
  • 1/4 cup grated low fat paneer (cottage cheese)
  • 2 tbsp besan (Bengal gram flour)
  • 1 green chilli, finely chopped
  • 1/8 tsp salt
For the makhani gravy:
  • 3 cups chopped tomatoes
  • 1/2 cup chopped onions
  • 1 tsp finely chopped garlic (lehsun)
  • 1 tsp finely chopped ginger (adrak)
  • 2 cloves (laung / lavang)
  • 1 stick of cinnamon (dalchini)
  • 1/4 cup chopped red pumpkin (bhopla / kaddu)
  • 1/2 tsp cumin seeds (jeera)
  • 1/4 tsp dried fenugreek leaves (kasuri methi)
  • 1 tsp chilli powder
  • 1 tsp finely chopped ginger (adrak)
  • 2 cloves (laung / lavang)
  • 1 stick of cinnamon (dalchini)
  • 1/4 cup chopped red pumpkin (bhopla / kaddu)
  • 1/2 tsp cumin seeds (jeera)
  • 1/4 tsp dried fenugreek leaves (kasuri methi)
  • 1 tsp chilli powder
  • 1/2 tsp sugar
  • 1/2 tsp corn flour dissolved in ½ cup low fat milk
  • 1 tsp oil
  • 1/4 tsp salt
How To ?

For the cabbage paneer koftas:

• Combine all the ingredients in a bowl and mix well.
• Divide the mixture into 12 equal portions and shape each portion into an even sized round.
• Steam the koftas for 8 to 10 minutes in a steamer or microwave them for 5 to 7 minutes. Keep aside.

For the makhani gravy:

• Combine the tomatoes, onions, garlic, ginger, cloves, cinnamon and red pumpkin with ¾ cup of water and cook over a slow flame till the vegetables are soft.
• Allow the mixture to cool completely. Remove the cinnamon and cloves and discard them.
• Blend to a smooth purée in the blender. Keep aside.
• Heat the oil in a non-stick pan and add the cumin seeds.
• When the seeds crackle, add the kasuri methi and chili powder and sauté for a few seconds.
• Add 1 tablespoon of water if the chili powder begins to burn.
• Add the puréed tomato mixture, sugar and salt and bring to a boil.
• Add the corn flour mixture to the prepared gravy. Simmer for a few minutes till the gravy thickens. Keep aside.

How to proceed:
Just before serving, reheat the gravy, slide the koftas into the gravy and bring to a boil.

Serve hot.

Eat protein at every meal, including breakfast.
Eliminate wheat- and flour-based products for the time being.
Reduce starch to one portion a day, and don't eat that portion during your evening meal.
Apples, pears, plums and berries all are good choices. Bananas are not.
Reduce or eliminate dairy for the time being, especially cow's milk.
 
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