Lauki Kofta Curry, low calorie and low cholesterol recipe made using lauki and tomatoes.
Recipe Link : http://www.tarladalal.com/Lauki-Kofta-Curry-(–Healthy-Heart)-5567r
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Lauki Kofta Curry (Healthy Heart Recipe)
These koftas are prepared with lauki in a larger proportion, in comparison to potato, to minimize the caloric value of the dish. Also, koftas are not deep-fried, but are simmered and cooked in the curry itself. This makes a tasty combination with lachha soya paratha.
Preparation Time: 15 minutes. Cooking Time: 10 minutes. Serves 4.
For the lauki koftas
1½ cups grated bottle gourd (doodhi / lauki)
⅓ cup boiled, peeled and mashed potatoes
½ cup besan (Bengal gram flour)
1½ tsp finely chopped green chillies
1 tsp ginger-garlic (adrak-lehsun) paste
1 tsp chaat masala
Salt to taste
For the curry
1 tsp oil
1 tsp cumin seeds (jeera)
½ cup grated onions
1 tsp ginger (adrak) paste
1 tsp garlic (lehsun) paste
½ cup grated tomatoes
½ tsp turmeric powder (haldi)
½ tsp coriander-cumin seeds (dhania-jeera) powder
½ tsp chilli powder
Salt to taste
1 tsp cornflour dissolved in 2 tbsp low-fat milk, 99.7% fat-free
½ tsp garam masala
For the lauki koftas
1. Strain the liquid out of the bottle gourd and preserve it to add in the gravy.
2. Combine all the ingredients in a non-stick pan and stir it over medium flame till the mixture leaves the sides of the pan.
3. Remove and cool slightly. Divide this mixture into 14 equal portions and roll each portion into oval koftas. Keep aside.
For the curry
1. Heat the oil in a deep non-stick pan and add the cumin seeds.
2. When the seeds crackle, add the onions and sauté on a medium flame for a minute.
3. Add the ginger paste, garlic paste, tomatoes, turmeric powder, coriander-cumin seeds powder and chilli powder and cook for 1 to 2 minutes, while stirring occasionally.
4. Add the reserved liquid of the bottle gourd and 1½ cups of water, mix well and bring to a boil, while stirring occasionally.
5. Add the salt and cornflour-water mixture, mix well and cook on a medium flame for 1 minute, while stirring occasionally.
6. Add the koftas, and garam masala, mix gently and cook on a medium flame for another 1 to 2 minutes.
7. Serve hot with parathas or brown rice.
Handy tip
The koftas tend to crumble if you boil them too much in the gravy. So, it’s better to add them just before you’re ready to serve them.
Nutrient values per serving
Energy: 86 calories.
Protein: 3.2 gm.
Carbohydrates: 13.9 gm.
Fat: 2.0 gm.
Fibre: 2.7 gm.
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