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Grated Cauliflower With Peas ( Diabetic Recipe )


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Cooked in less oil and using low fat milk and mava, this readily classifies as healthy too! low fat mava imparts the required texture and richness without increasing the calories. The cauliflower is grated and hence takes less time to cook, but if you do not like it so fine, you can cut it into small florets. Kitchen king masala imparts a unique flavour to this dish and is therefore preferred, but if you do not have it, you can use regular garam masala. This subzi goes well with plain phulkas.

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Preparation Time: 
Cooking Time: 
Makes 4 servings


Ingredients

2 tsp oil
1/2 tsp cumin seeds (jeera)
1 tsp finely chopped ginger (adrak)
2 tsp finely chopped green chillies
1/4 cup sliced onions
2 cups grated cauliflower
1/2 tsp turmeric powder (haldi)
1/2 cup blanched and chopped tomatoes
1/4 cup boiled green peas
salt to taste
1/2 tsp kitchen king masala
1/2 cup low fat mava (khoya)
2 tbsp low fat milk , 99.7% fat-free ,
readily available in the market
1/4 tsp sugar

For The Garnish
1 tbsp chopped coriander (dhania)

Method
  1. Heat the oil in a non-stick kadhai and add the cumin seeds.
  2. When the seeds crackle, add the ginger, green chillies and onions and sauté over a medium flame till the onions turn light brown in colour, while stirring continuously. Sprinkle a little water to avoid the onions from burning.
  3. Add the cauliflower, turmeric powder, tomatoes, green peas, 3 tbsp of water, kitchen king masala and salt, mix well, cover and cook over a medium flame for 8 to 10 minutes, stirring once in between.
  4. Add the mava, milk and sugar, mix well and cook over a medium flame for another 5 minutes over a slow flame.
  5. Serve hot garnished with coriander.
Nutrient values 
EnergyProteinCarbohydratesFatCalciumFolic acidFibre
86 calories 5.5 gm 9.9 gm 2.7 gm 160.7 mg 9.9 mcg 1.1 gm
RECIPE SOURCE : Exotic Diabetic CookingBuy this cookbook
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