Baked Malai Kofta

May 26, 2023May 26, 20230 10
Baked Malai Kofta - A Healthy Twist on Traditional Indian Cuisine
in Entree

Prep

30 min

Cook

45 min

Ready In

1 hour 15 min

Level

Difficult

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 large potato ( boiled )
8 ounces panir
1/3 cup frozen green pea
1 carrot ( shredded )
5 sprigs cilantro ( finely chopped )
1/4 cup cashews ( roughly chopped ) or 1/4 cup golden raisin ( roughly chopped )
cooking spray
2 tablespoons oil
3 medium onions ( food processed or chopped finely )
2 cups tomato puree
1 tablespoon ginger ( minced ) or 1 tablespoon garlic ( minced )
salt , to taste
sugar , to taste
1 teaspoon garam masala
2 teaspoons coriander powder ( divided )
1 teaspoon cumin powder ( divided )
1/2 teaspoon chat masala
1/4 teaspoon turmeric powder
red chili powder , to taste
5 ounces evaporated milk ( or cream )
milk , as needed

Nutrision Information

Servings Per Recipe
4
Calories
325
Sugar
9g
Fat
14g
Malai Kofta is a traditional Indian dish made with spicy potato and paneer balls, served in a creamy tomato-based gravy. This version of the dish is baked, rather than fried, and uses evaporated milk instead of cream for a healthier twist on this classic recipe. The dish is typically served with rice or naan and is a popular choice for vegetarians and meat-eaters alike.

Instructions

1.Preheat oven to 400°F.
2.In a mixing bowl, smash the boiled potato until it becomes smooth. Add in the panir and green peas to the bowl and mix well.
3.Add the shredded carrot, chopped cilantro, chopped cashews or golden raisins. Mix again and form into small balls.
4.Spray a baking tray with cooking spray and place the kofta balls on it. Spray the balls with cooking spray as well.
5.Bake the koftas in the preheated oven for 15-20 minutes or until they are golden brown.
6.Heat the oil in a pan over medium-high heat. Add in the finely chopped onions, minced ginger or garlic, salt, sugar, garam masala, coriander powder, cumin powder, chat masala, turmeric, and red chili powder. Fry till the onions turn light brown.
7.Add the tomato puree to the pan and mix well. Cook until the tomato puree thickens into a paste.
8.Mix in the evaporated milk or cream and milk to the pan. Mix again and cook on low heat for 5-7 minutes.
9.Add salt and sugar to taste. Add in the remaining coriander and cumin powder and mix well. Cook for another 2-3 minutes until the gravy thickens.
10.Pour the gravy into a serving bowl and place the baked koftas over it. Garnish with cilantro and serve hot with rice or naan.

PROS

Baked Malai Kofta provides a healthier option for those wanting to enjoy traditional Indian cuisine.
This dish is high in protein, vitamins, and minerals while being low in fat and calories.

CONS

This dish can be time-consuming to prepare and bake, making it less suitable for those with busy schedules or limited time.
It also contains dairy and nuts, which may not be suitable for those with allergies or intolerances.

HEALTH & BENEFITS

Baked Malai Kofta is a good source of protein, vitamin C, and potassium. It contains no saturated fat and is low in calories, making it a healthy option for those who are watching their weight or trying to maintain a healthy diet. Additionally, incorporating spices like chili powder, ginger, and garlic can have immune-boosting and anti-inflammatory effects on the body.

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