Karela Tikkis, Bitter Gourd Tikki Recipe
by Tarla Dalal
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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 carrot and low-fat paneer to make these surprisingly delicious tikkis.
Serve with diabetic-friendly Garlic Tomato Chutney or Mint and Onion Chutney .
- Apply a little salt to the bitter gourd, mix well and keep aside for 2 to 3 minutes. Squeeze and keep the water aside. This water can be used as given in the handy tip.
- Combine the bitter gourd, carrot, green peas, paneer, coriander, bread crumbs, green chilli paste, dried mango powder and salt in a bowl and mix well.
- Divide the mixture into 8 equal portions and shape each portion into 50 mm. (2”) flat round tikkis.
- Heat a non-stick tava (griddle) and grease it using ¼ tsp of oil.
- Cook each tikki, using ¼ tsp of oil, till it turns golden brown in colour from both the sides. Keep aside.
- Heat the oil in a broad non-stick pan, add the garlic and spring onion whites and sauté on a medium flame for 1 to 2 minutes.
- Add the red chillies, tomatoes, salt and 1 tbsp water, mix well and cook on a slow flame for 3 to 4 minutes, while stirring continuously and lightly mashing with the back of a spoon.
- Switch of the flame, add the coriander and spring onion greens and mix well.
- Serve the karela tikkis hot with garlic tomato chutney.
- While grating the bitter gourd, start grating without peeling and avoid including white portion and seeds inside it.
- You will benefit from drinking the water squeezed from the karela as well. To cut its bitter taste, mix with a glass of water or tomato juice.
Nutrient values (Abbrv) per tikki
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