Karela Tikkis by Tarla Dalal

Karela Tikkis 

By Tarla Dalal

For Diabetic Persons

 Though unpleasantly bitter, karela tops the list of diabetes-friendly foods. It contains 'gurmarin', a polypeptide that works like insulin in our body and helps to regulate blood sugar levels. Combine karela with carrots and low - fat paneer to make these surprisingly delicious tikkis.

Preparation Time: 15 mins
Cooking Time: 15 mins
Makes 8 tikkis

 

Ingredients

1/2 cup grated BitterGourd(Karela), unpeeled (refer handy tip)
Salt to taste
3/4 cup grated Carrot
3/4 cup boiled and coarsely mashed Green Peas
1/4 cup crumbled Low-Fat-Panner
2 tbsp finely chopped Coriander(Dhania)
1/4 cup whole wheat Bread Crumbs
2 tsp Green Chilli Paste
1 tbsp dried Mango Powder(Aamchur)
2 1/4 tsp Oil for greasing and cooking

For The Garlic Tomato Chutney

1 1/2 tbsp finely chopped Garlic(Lehsun)
1 cup finely Chopped Tomatoes
1 tsp Oil
1/4 cup finely chopped spring Onions Whites
2 Whole Dry Kashmiri Red Chillies , soaked and finely chopped
  Salt to taste
1 tbsp finely chopped Coriander (Dhania)
1 tbsp finely Chopped Spring Onions Greens

 

Method

1. Apply a little salt to the bitter gourd, mix well and keep aside 2 to 3 minutes. Squeeze and keep the water aside. This water can be used as given in the handy tip.
2. Combine the bitter gourd, carrots, green peas, paneer, bread crumbs, green chillies, dried mango powder, coriander and salt in a bowl and mix well.
3. Divide the mixture into 8 equal portions and shape each portion into 50 mm. (2?) flat round tikkis.
4. Heat a non-stick tava (griddle) and grease it using ¼ tsp of oil.
5. Cook each tikkis, using ¼ tsp of oil, till it turns golden brown in colour from both the sides. Keep aside.

For the garlic tomato chutney

1. Heat the oil in a broad non-stick pan, add the garlic and spring onion whites and sauté on a medium flame for 1 to 2 minutes.
2. Add the red chillies, tomatoes, salt and 1 tbsp water, mix well and cook on a slow flame for 3 to 4 minutes, while stirring continuously and lightly mashing with the back of a spoon.
3. Switch of the flame and add the coriander and spring onion greens and mix well.
4. Remove from the flame and serve karela tikki with garlic tomato chutney.

How to serve

1. Serve the karela tikkis hot with garlic tomato chutney.

Handy tip:

1. While grating the bitter gourd, start grating without peeling and avoid including white portion and seeds inside it.
2. You will benefit from drinking the water squeezed from the karela as well. To cut its bitter taste, mix with a glass of water or tomato juice.

Nutrient values per tikki

Energy	Protein	Carbohydrates	Fat	Fibre	Vitamin A	Vitamin C
91 calories	4.6 gm	12.9 gm	2.4 gm	2.5 gm	480.8 mcg	14.5 mg

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