Baked Malai Kofta
Nutritional Info
- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 274.9
- Total Fat: 5.1 g
- Cholesterol: 0.0 mg
- Sodium: 1,409.4 mg
- Total Carbs: 26.0 g
- Dietary Fiber: 6.2 g
- Protein: 8.6 g
View full nutritional breakdown of Baked Malai Kofta calories by ingredient
Introduction
This version of an East Indian favorite is healthier because the kofta (vegetable dumplings) are baked. To cream the sauce fat free plain Greek yogurt has been added instead of cream. This version of an East Indian favorite is healthier because the kofta (vegetable dumplings) are baked. To cream the sauce fat free plain Greek yogurt has been added instead of cream.Number of Servings: 6
Ingredients
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The Koftas
1 bag Mixed Veggies (pictsweet brand) 28 0z.,
1 bag *Birdseye Broccoli and Cauliflower Steamfresh, 3.5 cup (
1 cup*Bob's Red Mill Garbanzo Bean Flour (1 serving = 1/4 cup),
Almond Meal (1/42cup),
Idahoan Mashed Potatoes, 2 serving
1 packet **Butter Bud Sprinkles, 7 serving
Garlic, 3 tsp
*Cumin (ground), 3 tsp
*Coriander, ground, 3 tsp
Ginger, ground, 2 tsp
Turmeric, ground, 1 tsp
Salt, 2 tsp
Baking Powder, 1 tsp
Pepper, red or cayenne, .25 tsp
Cilantro - fresh, 1/2 cup chopped
The Sauce
Onions, raw, 1 large
Garlic, 3 tsp
Canned Tomatoes 28 oz, 1 serving
Canned crushed tomatoes 28 oz., 1 serving
Ginger Root, 0.25 cup chopped (1" dia)
*Canola Oil, 1 tbsp
*garam masala, 2.5 tbsp
Salt, 1 tsp
*Ground Coriander, 3 tsp
Pepper, red or cayenne, 1 tsp
Yogurt-Trader Joe's 0% Greek style, 1/2 cup
Directions
To make the Koftas
Boil the frozen vegetables till tender, then drain and transfer them to a food processor and grind to a smooth mixture. Transfer to a large bowl and add the flours and the spices and mix till evenly distributed.
Mix the Idahoan Mashed potatoe flakes with one cup of water and the butter buds packet, microwave for 2 minutes.
Transfer the potatoes to the vegetable mixture and mix thoroughly.
Spray two cookie sheets with cooking spray and with a table spoon make 30 rounded dumplings. Bake at 400 degrees for 20 minutes on one side. Turn the dumplings and cook another 15 minutes. Remove to a plate when finished.
The Sauce
In a large sauce pan saute the onion and garlic in the tablespoon of oil.
Add tomatoes and sauce and all the spices. Saute on low heat. Add the yogurt once everything has been thoroughly mixed together. I added 1 packet of splenda to round out the flavors.
One serving is 5 dumplings with sauce.
Drizzle with lemon juice and Chunky Chat Masala
Eat with Naan Bread or with rice.
Enjoy this savory wonderful dish.
Number of Servings: 6
Recipe submitted by SparkPeople user WENDYPHOTO.
Boil the frozen vegetables till tender, then drain and transfer them to a food processor and grind to a smooth mixture. Transfer to a large bowl and add the flours and the spices and mix till evenly distributed.
Mix the Idahoan Mashed potatoe flakes with one cup of water and the butter buds packet, microwave for 2 minutes.
Transfer the potatoes to the vegetable mixture and mix thoroughly.
Spray two cookie sheets with cooking spray and with a table spoon make 30 rounded dumplings. Bake at 400 degrees for 20 minutes on one side. Turn the dumplings and cook another 15 minutes. Remove to a plate when finished.
The Sauce
In a large sauce pan saute the onion and garlic in the tablespoon of oil.
Add tomatoes and sauce and all the spices. Saute on low heat. Add the yogurt once everything has been thoroughly mixed together. I added 1 packet of splenda to round out the flavors.
One serving is 5 dumplings with sauce.
Drizzle with lemon juice and Chunky Chat Masala
Eat with Naan Bread or with rice.
Enjoy this savory wonderful dish.
Number of Servings: 6
Recipe submitted by SparkPeople user WENDYPHOTO.
Member Ratings For This Recipe
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SHRIYA49
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MAIM138