Wednesday, 17 August 2016

Lauki Malai kofta





Ingredients:
Food items
Quantity
Bottle gourd
500gm
Bengal gram flour
30gm
Onion
100gm(3 medium size)
Tomato
200gm(3 big size)
Coriander leaves
5gm
Garlic
10gm(2 tsp)
Ginger
10gm(2 tsp)
Green chili
2 no
Chili powder
5gm(1 tsp)
Turmeric
2-3 pinch
Jeera(cumin seeds)
5gm(1 tsp)
Dhaniya(coriander powder)
10gm(2 tsp)
Garammasal
5gm(1 tsp)
Groundnut
10gm
Kaju
5gm
Badam
3no
Salt
As per taste
Malai
10gm
Oil
20gm(for curry)


 

Method:
Wash and grate bottle gourd,add some salt and mix well. Remove excess water from the mix by squeezing it. Then add besan (Bengal gram flour) and make small kofta balls as shown below.  You can increase amount of besan as per your requirements to increase for binding strength in the mix.
Soak groundnut,kaju(cashew nut) and badam(almonds) in ½ cup of water for 10 minutes. Take out and make a paste.
Make the tomato paste by putting the tomato into grinder.
Cut onion in big slices.


Sauté the kofta balls in a pan and keep aside.



Now take oil in a pan,add onion slice and cook them until they become brown. Then add ginger garlic paste,jeera, garam masala,coriander powder,turmeric, sliced green chiliand sauté it for 1 minute on medium flame.  Add tomato puree and cook the gravy it until oil separates out. You may then add ½ to 1 cup of water depending upon the consistency of gravy you want.
When gravy starts boiling, add kofta balls and salt to taste and cook it for 2 minutes on medium flame.

Season with coriander leaves.Serve hot with rice and roti.

Health benefits:

Nutritional Information

Energy kCal
737.6
Protein, gm
20.3
Carbohydrates, gm
64.0
Fat, gm
44.3
Dietary Fiber, gm
25.0
Vitamin A, mcg
1238.3
Vitamin B1, mg
0.8
Vitamin B2, mg
0.3
Vitamin B3, mg
5.6
Vitamin B6, mg
0.0
Vitamin B9 Folic Acid, mcg
113.8
Vitamin B12, mcg
0.0
Vitamin C, mg
78.5
Vitamin D, mcg
0.0
Vitamin E, mg
3.0
Vitamin K, mg
15.5
Calcium, mg
458.7
Phosphorus, mg
466.4
Iron, mg
11.2
Magnesium, mg
278.7
Copper, mg
1218.7
Manganese, mg
2.3
Molybdenum, mg
104.0
Zinc, mg
4.0
Chromium, mg
300.8
Selenium, mcg
1.5
Omega 3, mg
0.0
Omega 6, mg
11700.0