Healthy Malai Kofta

Malai Kofta is a well recognized Indian curry dish which is traditionally very rich. Try this recipe for a healthier version that you can enjoy at home without all the guilt. The koftas (dumplings) are baked, not fried. It is still very flavorful and very delicious!

Ingredients:

Potato – 1 large (boiled and peeled)
Paneer – 8 oz
Frozen Green Peas – 1/3 cup
Carrot – 1 (shredded)
Cilantro – 5 sprigs (finely chopped)
Cashews/Golden Raisins – 1/4 cup (roughly chopped)
Cooking Spray
Oil – 2 Tbsp
Onions – 3 medium (food processed or chopped finely)
Pureed Tomatoes – 2 cups
Ginger/Garlic – 1 Tbsp (minced)
Salt – to taste
Sugar – to taste
Garam Masala – 1 tsp
Coriander Powder – 2 tsp (divided)
Cumin Powder – 1 tsp (divided)
Chaat Masala – 1/2 tsp
Turmeric Powder – 1/4 tsp
Red Chili Powder – to taste
Evaporated Milk – 5 oz can
Milk – as needed

Method:

For the Gravy:

1. Heat Oil in a medium pan.
2. Add Onions and salt — saute until moisture is evaporated.
3. Add Ginger and Garlic and cook for 1-2 minutes.
4. Add Pureed Tomatoes and cook until Oil separates from the mixture.
5. Add in Turmeric Powder, Cumin Powder, Coriander Powder, Red Chili Powder and Garam Masala — mix well.
6. Add Evaporated Milk and stir.
7. Add Milk to make the gravy to desired consistency.
8. Add sugar to taste and check salt.
9. Bring Gravy to a boil and switch off the stove.
10.Serves 6-8.

For the Koftas:

1. In a microwave safe bowl, cook Peas and Carrot with 2-3 tablespoons of water for 3-4 minutes.
2. Squeeze out all excess water from the above mixture.
3. In a food processor with a chopper blade, process paneer.
4. Add Boiled Potato and again process until a dough is formed.
5. Remove dough from food processor and place into a bowl.
6. Add Peas & Carrots, Cilantro, Cashews/Golden Raisins (reserve a little for garnishing), Salt, Coriander Powder, Cumin Powder and Chaat Masala — knead well.
7. Line a baking tray with foil and spray with Cooking Oil.
8. Roll Koftas into small Golf Ball size balls and place on baking tray.
9. Lightly spray Cooking Oil on all of the koftas.
10. Place tray in the oven and Broil on High until koftas turn a golden brown.
11. Flip koftas to the other side and broil once again until golden brown.
12. Remove koftas from oven and allow them to cool slightly.
13. Arrange koftas in a casserole dish and cover them with the gravy.
14. Garnish with remaining cashews and raisins.
15. Cover the dish and bake in the oven at 350 degrees (F) for 15-20 minutes.
16. Serve hot with Naan or Rice.

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