Karela Tikkis In Kadhai Chole ( Healthy Diabetic Recipe )


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Though unpleasantly bitter, karela tops the list of diabetes-friendly foods. It contains 'gurmarin', a polypeptide that works like insulin in our body and helps to regulate blood sugar levels. Combine karela with carrots and paneer to make these surprisingly delicious tikkis. You will benefit from drinking the water squeezed from the karela. To reduce its bitter taste, mix with a glass of water or tomato juice. Though slightly high in calories and fat, it contains other beneficial nutrients in abundance, making this a well-balanced meal in itself.

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Soaking Time:  Overnight
Preparation Time: 
Cooking Time: 
Makes 4 servings
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Ingredients


For The Karela Tikkis (makes 8 Tikkis)
1/2 cup grated bitter gourd (karela)
3/4 cup grated carrot
1/4 cup crumbled low fat paneer (cottage cheese)
3/4 cup boiled and mashed green peas
1/4 cup whole wheat bread crumbs
1 tbsp dried mango powder (amchur) (amchur)
2 tsp finely chopped green chillies
2 tbsp chopped coriander (dhania)
salt to taste
2 tsp oil for cooking

For The Kadhai Chole
1 cup kabuli chana (white chick peas) (chick peas)
salt to taste
1 tea bag
1/2 tsp cumin seeds (jeera)
2 tsp ginger-garlic (adrak-lehsun) paste
finely chopped onions
1/2 cup chopped tomatoes
2 tsp chole masala
1 tsp chilli powder
1 tsp dried mango powder (amchur) (amchur)
1/4 tsp turmeric powder (haldi)
2 tsp coriander (dhania) powder
1 tsp cumin seeds (jeera) powder
1 tsp oil
salt to taste

To Be Mixed Together Into Onion Mixture For Serving
1 cup sliced onions
Juice of 1 lemon
salt to taste
2 tbsp finely chopped coriander (dhania)

Other Ingredients
khajur imli ki chutney

For The Garnish
1 tbsp chopped coriander (dhania)

Method
For the karela tikkis

  1. Apply a little salt to the bitter gourd and keep aside for a while. Squeeze and drain out the water.
  2. Combine the bitter gourd, carrots, paneer, green peas, bread crumbs, dry mango powder, green chillies, coriander and salt together in a bowl and mix well.
  3. Divide the mixture into 8 equal portions and shape into round, flat tikkis.
  4. Heat a non-stick pan, cook each tikki using ¼ tsp oil till both sides are golden brown. Keep aside.

For the chole

  1. Clean, wash and soak the kabuli chana overnight in enough water.
  2. Drain, 2 cups of water, salt and tea bag and pressure-cook them till they are soft. Drain, discard the tea bag and keep aside.
  3. Heat the oil in a non-stick kadhai and add the cumin seeds.
  4. When the seeds crackle, add the onions and ginger-garlic paste and sauté on a medium flame till the onions turn golden brown, while stirring continuously.
  5. Add the tomatoes and sauté on a medium flame for 5 minutes, while stirring continuously.
  6. Add the chole masala, chilli powder, dry mango powder, turmeric powder, coriander powder, cumin seed powder and salt and sauté for another minute.
  7. Add the kabuli chana and ½ cup of water, mix well and simmer for 10 minutes.
  8. Divide it into 4 equal portions and keep aside.

How to proceed

  1. Divide the onion mixture into 4 equal portions and keep aside.
  2. Place 2 tikkis in a serving plate and top with a portion of chole.
  3. Top with a portion of the onion mixture.
  4. Repeat with the remaining ingredients to make 3 more servings.
  5. Serve hot garnished with coriander.
Nutrient values 
EnergyProteinCarbohydratesFatVitamin CIronFolic acidZincFibre
295 calories 14.4 gm 45.2 gm 6.2 gm 30.3 mg 3.2 mg 85.8 mcg 1.5 mg 3.6 gm
RECIPE SOURCE : Healthy Diabetic CookingBuy this cookbook
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