Bitter gourd in Yogurt Recipe

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Bitter gourd in Yogurt
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Ingredients
8
Count
Nutrition
73
Calories
Total time
50
Minutes
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Ingredients:

  • 2 tbsp plain yogurt
  • 1/2 tsp salt
  • 2 tsp oil
  • 1/2 tsp fennel seed (moti saunf)
  • 1/2 tsp fennel powder
  • 1/2 tsp chat masala

Directions:

  1. Wash and gently scrape the karelas so that the ridges diasappear and some skin remains on the vegetable.
  2. Cut into roundels or semi circles- if the seeds are ripe, discard, or else retain the seeds.
  3. Sprinkle turmeric powder and salt over the karelas and mix well.
  4. Keep aside for half an hour for the bitter juices to run out.
  5. After half hour, squeeze the karelas of any liquid that might remain in them and discard all the liquid.
  6. Heat oil in a wok or frypan.
  7. Add whole saunf, give it a few twirls and immediately throw in the squeezed karelas.
  8. Stir for 2 minutess.
  9. Add yogurt and cook till the yogurt comes to a rolling boil.
  10. Cover, lower heat and cook till the karelas are tender.
  11. Uncover, add ground fennel and chaat masaala.
  12. Cook, without covering, till all the liquid has dried.
  13. Check to see if you require more salt.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 72.52 Kcal (304 kJ)
Calories from fat 45.54 Kcal
% Daily Value*
Total Fat 5.06g 8%
Cholesterol 1.99mg 1%
Sodium 606.31mg 25%
Potassium 404.42mg 9%
Total Carbs 6.15g 2%
Sugars 0.77g 3%
Dietary Fiber 3.96g 16%
Protein 1.81g 4%
Vitamin C 104.5mg 174%
Iron 0.2mg 1%
Calcium 48.9mg 5%
Amount Per 100 g
Calories 49.12 Kcal (206 kJ)
Calories from fat 30.84 Kcal
% Daily Value*
Total Fat 3.43g 8%
Cholesterol 1.35mg 1%
Sodium 410.68mg 25%
Potassium 273.93mg 9%
Total Carbs 4.16g 2%
Sugars 0.52g 3%
Dietary Fiber 2.68g 16%
Protein 1.22g 4%
Vitamin C 70.8mg 174%
Iron 0.1mg 1%
Calcium 33.1mg 5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 1.1
    Points
  • 2
    PointsPlus

Good Points

  • saturated fat free,
  • cholesterol free,
  • good source of fiber

Bad Points

  • High in Sodium

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