Heart-Healthy Classic Bengali Sandesh
Indulge in the timeless flavors of "Heart-Healthy Classic Bengali Sandesh," a guilt-free take on the beloved Bengali dessert. This recipe swaps traditional full-fat milk for low-fat milk and incorporates stevia or a sugar substitute to create a creamy, delectable treat with reduced calories—perfect for those watching their dietary health. Enhanced with aromatic cardamom and the optional elegance of saffron and pistachio garnish, this Sandesh is a sensory delight. With just 15 minutes of prep time and a focus on simple, wholesome ingredients, this sweet delicacy is effortlessly light yet rich in tradition. Ideal for festive occasions or a mindful dessert, it’s a perfect blend of taste and wellness, embodying the soul of classic Bengali cuisine in a heart-healthy way!
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Recipe Information
Ingredients
- 1000 ml Low-fat milk
- 3 tablespoons Lemon juice
- 3 Cardamom pods
- 2 tablespoons Stevia or sugar substitute
- 10 g Pistachios
- 1 pinch Saffron strands
Instructions
Pour the low-fat milk into a large, heavy-bottomed saucepan and bring it to a gentle boil over medium heat. Stir intermittently to prevent the milk from sticking to the bottom.
Once the milk starts boiling, reduce the heat to low and add the lemon juice gradually, stirring continuously, until the milk curdles and separates into whey and curds.
Turn off the heat immediately and allow the curds to settle for about 5 minutes.
Line a colander with a clean muslin or cheesecloth and strain the curds. Hold the cloth under running cool water to wash away any lemony taste.
Gather the corners of the cloth and gently squeeze out the excess water. Hang the cloth with the curds for about 30 minutes to remove any remaining water.
While the chenna (paneer) is hanging, shell the cardamom pods and crush the seeds finely using a mortar and pestle.
After 30 minutes, transfer the chenna to a clean surface or a large mixing bowl. Knead the chenna well with your palms for 7-10 minutes or until it becomes smooth and pliable.
Mix in the stevia or sugar substitute and the cardamom powder, kneading again to incorporate them fully. If using, add saffron strands soaked in a teaspoon of warm milk for a delicate flavor.
Divide the mixture into small, equal portions. Shape each portion into a flat disc or oval using your palms. You can form any desired shape according to your preference.
Place the shaped Sandesh on a serving dish and garnish each with slivers of pistachio if desired.
Refrigerate the Sandesh for at least 1 hour before serving to allow them to set and enhance their flavor. Enjoy your heart-healthy sweet treat!
Nutrition Facts
Calories |
586 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 25.8 g | 33% | |
| Saturated Fat | 13.1 g | 66% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 80 mg | 27% | |
| Sodium | 505 mg | 22% | |
| Total Carbohydrate | 56.2 g | 20% | |
| Dietary Fiber | 3.0 g | 11% | |
| Total Sugars | 48.0 g | ||
| Protein | 36.2 g | 72% | |
| Vitamin D | 10.5 mcg | 52% | |
| Calcium | 1288 mg | 99% | |
| Iron | 1.3 mg | 7% | |
| Potassium | 226 mg | 5% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
