Low Fat Malai Kofta
Indulge guilt-free with this Low Fat Malai Kofta, a lighter twist on the classic Indian dish that’s packed with flavor yet easy on the calories. This recipe replaces heavy cream with low-fat milk and yogurt, while air-fried koftas made from mashed potatoes, low-fat paneer, and vibrant vegetables offer a crispy exterior without deep frying. The rich tomato-based gravy, spiced with cumin, garam masala, and ginger-garlic paste, perfectly complements the tender koftas, creating a dish that’s both comforting and wholesome. Quick to prepare and perfect for pairing with steamed rice or whole wheat naan, this healthier version of malai kofta is ideal for health-conscious food lovers craving authentic Indian flavors.
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Recipe Information
Ingredients
- 2 medium Potatoes
- 100 grams Paneer (low-fat)
- 50 grams Green peas
- 1 small Carrot
- 1 teaspoon Cumin seeds
- 1 tablespoon Ginger-garlic paste
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 0.5 teaspoon Garam masala
- 1 teaspoon Salt
- 2 tablespoons Corn flour
- 200 ml Low-fat milk
- 200 ml Tomato puree
- 2 tablespoons Low-fat yogurt
- 2 teaspoons Oil (for greasing)
- 2 tablespoons Coriander leaves
Instructions
Boil, peel, and mash the potatoes.
Grate the paneer and add it to the mashed potatoes.
Boil green peas and peel and grate the carrot.
Mix the peas and carrot with the potato-paneer mixture.
Add 1/2 teaspoon of turmeric powder, 1/2 teaspoon of red chili powder, 1/2 teaspoon of garam masala, and salt. Mix well to form a dough-like consistency.
Make small balls (koftas) from the mixture and then roll each in corn flour.
Preheat the air fryer. Brush each kofta with a small amount of oil and place them in the air fryer basket.
Air fry at 180°C for about 15 minutes, until they are golden brown.
For the gravy, heat 2 teaspoons of oil in a non-stick pan and add cumin seeds. Allow them to splutter.
Add 1 tablespoon of ginger-garlic paste and sauté until the raw smell disappears.
Add tomato puree and cook for 5 minutes.
Add turmeric powder, red chili powder, and salt. Mix well.
Lower the heat and add low-fat milk and whisked yogurt, stirring continuously to prevent curdling.
Cook the mixture for another 5-7 minutes on low heat until the gravy thickens.
Add the koftas to the gravy and simmer for 2-3 minutes to allow the flavors to blend.
Garnish with chopped coriander leaves and serve hot with steamed rice or whole wheat naan.
Nutrition Facts
Calories |
978 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 24.9 g | 32% | |
| Saturated Fat | 9.5 g | 48% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 35 mg | 12% | |
| Sodium | 2651 mg | 115% | |
| Total Carbohydrate | 154.0 g | 56% | |
| Dietary Fiber | 20.7 g | 74% | |
| Total Sugars | 35.1 g | ||
| Protein | 45.7 g | 91% | |
| Vitamin D | 2.5 mcg | 13% | |
| Calcium | 954 mg | 73% | |
| Iron | 11.8 mg | 66% | |
| Potassium | 3823 mg | 81% | |
*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.
