Healthy Oondhiya, Healthy Diabetic Recipe


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Healthy Oondhiya ( Healthy Diabetic Recipe )


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Startling though it may seem, here is a wonderful and healthy modification of the famous festive Gujarati dish which is ordinarily loaded with oil! I've cut down on the oil as well as the invisible fat that comes from coconuts.

I’ve also used vegetables like drumsticks, tendli etc instead of the usual overdose of yam, potatoes etc. The methi muthias added to this recipe are also baked instead of being fried – not only are they low-fat but their golden brown colour is also visually appealing!

There is also a hearty amount of iron and calcium in this recipe. However, do remember, a rich dish is a rich dish however much it might be modified – so relish this only occasionally!

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Healthy Oondhiya, Healthy Diabetic Recipe recipe - How to make Healthy Oondhiya, Healthy Diabetic Recipe

Preparation Time:    Cooking Time:    Baking Time:  10 to 12 minutes   Baking Temperature:  200°C (400°F)   Total Time:     Makes 6 servings

Ingredients

For The Baked Methi Muthias
1 1/2 cups chopped fenugreek (methi) leaves
1/2 cup whole wheat flour (gehun ka atta)
1/2 cup besan (bengal gram flour)
1 tsp ginger-green chilli paste
2 tsp sugar substitute
2 tsp lemon juice
1/2 tsp turmeric powder (haldi)
1 tsp fruit salt
1 tsp oil
salt to taste

To Be Mixed Into A Masala
1 cup chopped coriander (dhania)
1/2 cup beaten rice (poha)
1/4 cup finely chopped green garlic (hara lehsun)
1 tbsp coriander-cumin seeds powder
1 tsp ginger-green chilli paste
1 tsp chilli powder
2 tsp sugar substitute
1/2 tsp carom seeds (ajwain)
1/4 tsp turmeric powder (haldi)
1/4 tsp asafoetida (hing)
salt to taste

For The Oondhiya
2 1/2 cups surti papadi
salt to taste
1/2 purple yam (kand) , peeled and cut into cubes
1/2 cup baby potatoes , peeled
5 to 7 small brinjals (baingan / eggplant)
1/2 cup green peas
1/2 cup fresh toovar
1/2 cup sliced tendli (ivy gourd)
3 drumsticks , cut into 3" pieces
1/2 tsp carom seeds (ajwain)
a pinch baking soda

Other Ingredients
1/8 tsp oil brush (for greasing)
1 tbsp chopped coriander (dhania)
Method
For the baked methi muthias

    For the baked methi muthias
  1. Combine all the ingredients together in a bowl and knead into a soft dough using a little water.
  2. Divide the dough into 15 equal portions, shape into even sized rounds and flatten them by placing between your palms.
  3. Place on a greased baking tray and bake in a pre-heated oven at 200°c (400°f) for 7 to 8 minutes. Keep aside.

For the oondhiya

    For the oondhiya
  1. String the surti papadi taking care not to separate the 2 sides.
  2. Wash the papadi, add the carom seeds, soda bi-carb and salt and mix well.
  3. Make criss-cross slits in the purple yam, baby potatoes and brinjals taking care not to separate the segments.
  4. Divide the masala mixture into 2 equal portions and fill one portion of the masala mixture into the slits of purple yam, potatoes and brinjals. Keep the remaining masala mixture aside.
  5. Combine the surti papadi, stuffed vegetables, green peas, toovar, tendli, drumsticks and the remaining masala mixture with 3½ cups of water and pressure cook for 2 whistles. Keep aside.

How to proceed

    How to proceed
  1. Just before serving, transfer the cooked oondhiya into a large serving dish, add the methi muthias and toss lightly.
  2. Serve hot garnished with the coriander.

Disclaimer:

    Disclaimer:
  1. It is highly recommended that this recipe be relished by diabetics only occasionally and in small quantities. This is just a mere ‘treat’ and does not qualify for a regular diabetic menu.

RECIPE SOURCE : Healthy Diabetic CookingBuy this cookbook

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