Baked Doodhi Kofta Curry ( Healthy Subzi)

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This multi-purpose tomato gravy combines well with an array of vegetables and different koftas - my personal favourites are baked doodhi koftas.

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Preparation Time:    Cooking Time:     Makes 4 servings
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For The Doodhi Koftas
1 cup thickly grated bottle gourd (doodhi / lauki)
1/4 cup whole wheat flour (gehun ka atta)
1/4 cup besan (bengal gram flour)
1/2 tsp chilli powder
1/4 tsp turmeric powder (haldi)
1 tsp sugar
a pinch soda bi carb
salt to taste

For The Tomato Gravy
6 tomatoes
3 whole dry kashmiri red chillies
2 tsp coriander (dhania) seeds
2 tsp chopped green chillies
2 tsp ginger (adrak)
1/2 tsp sugar
salt to taste
1/2 tsp chilli powder
1/2 tsp coriander (dhania) powder
1/2 tsp cornflour dissolved in 2 tbsp low fat milk
3 tsp oil

For The Garnish
2 tbsp chopped coriander (dhania)

For the doodhi koftas

  1. Combine all the ingredients in a bowl and mix well.
  2. Divide the mixture into 16 equal portions and shape them into round koftas and microwave on high for a few seconds or steam in a steamer for 10 to 15 minutes.
  3. Keep aside.

For the curry

  1. Boil a vesselful of water and add the tomatoes to it.
  2. Remove after a few minutes, peel and blend in a mixer to a smooth purée. Keep aside.
  3. Dry roast the red chillies and coriander seeds and grind them coarsely. Keep aside.
  4. Heat the oil in a non-stick kadhai, add the green chillies and ginger-garlic paste and sauté on a medium flame for 30 seconds.
  5. Add the prepared tomato purée,3/4 cup of water, sugar and salt, mix well and bring to boil.
  6. Add the chilli powder, coriander powder and cornflour-milk mixture and boil for few more minutes.
  7. Add the prepared koftas to the curry and simmer for 5 to 10 minutes.
  8. Serve hot garnished with coriander.

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Nutrient values per serving
112 Kcal 3.2 gm 14.8 gm 4.4 gm 1.5 mg 1.3 gm

RECIPE SOURCE : Healthy SubzisBuy this cookbook
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 on 22 Aug 13 03:38 PM

 on 04 Dec 11 01:26 AM

I made this recipe recently. I tried to bake one in the microwave, just to try it out. It turned out like a rock. Also, it started burning in the microwave. I did another, for less time and same thing. Finally I decided to fry the koftas instead of baking and the recipe worked great. Everyone enjoyed. I suggest, just fry the koftas following the recipe and the result comes great.