For Diabetics - Mint and Masoor Tikkis |
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Prep Time: 10 Minutes Cook Time: 15 Minutes |
Ready In: 25 Minutes Servings: 10 |
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This is from Tarla Dalal's Delicious Diabetic low cal recipe book. These tikkis are packed with protein, vitamin A and iron and low in oil. Enjoy these as a starter or snack during the day. Lentils are heavy on the stomach in the night and must not be had after sunset. Ingredients:
1/4 cup whole masoor dal (whole red lentils) |
1/4 cup fresh mint leaves, finely chopped |
1 teaspoon ginger and green chili paste |
2 teaspoons whole wheat bread crumbs |
2 tablespoons low fat cottage cheese, grated |
salt |
1 teaspoon olive oil |
2 cups water |
2 cups low-fat milk |
1 cup low-fat yogurt, beaten |
Directions:
1. To prepare the low fat paneer, put the milk to boil in a broad pan.
2. Once it starts boiling, add the low-fat yoghurt and mix well.
3. Remove from heat and stir gently until the milk curdles.
4. Strain and tie the curdled milk in a muslin cloth. Hang for 30 minutes to allow the whey to drain out.
5. Use in the recipe as required later.
6. Note: If the milk has not curdled completely in step 2, allow it to boil once more.
7. Secondly, if you want firm paneer, cover the block with a heavy weight to compress the paneer. This way you can cut cubes later from the paneer. This is what I do.
8. Clean, wash and soak the lentils overnight or atleast for 45 minutes before proceeding.
9. Drain completely.
10. Combine the lentils with 2 cups of water and pressure cook till the lentils are soft and slightly over cooked, but not mashed(about 2 whistles).
11. Drain the lentils and discard any extra water. Using a mortar and pestle, coarsely pound the lentils.
12. Combine this coarsely pounded masoor paste with the remaining ingredients and mix well in a mixing bowl.
13. Divide the mixture into 6 equal parts.
14. Shape each into an even round-sized flat piece.
15. Heat a non-stick griddle(tawa) and cook each tikki on high heat using a little oil until both sides are golden brown.
16. Serve hot.
17. Note: The discarded masoor dal water can be used to make rotis dough as it is full of nutrients or may be had as a soup with a pinch of pepper to clear a sore throat. I've tried this and it works like a charm besides giving me strength!
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