22 May, 2018

Karela tikki (bitter gourd tikki)



Karela (bitter gourd) is an excellent source of dietary fiber. It also contains twice the calcium of spinach, beta-carotene of broccoli, and the potassium of a banana. Karela tikkies are very tasty snacks for the diabetic patients.

Ingredients:

half cup karela (bitter gourd)(grated) ,
3/4th cup carrot (grated),
3/4th cup green peas (boiled and coarsely marshed)
1/4th cup low fat paneer (cottage cheese),
fresh coriander leaves (chopped),
1/4th cup whole wheat bread crumbs,
2 tbsp chopped green chilli,
1tbsp dried mango powder (amchur),
2tbsp oil

Ingredients for garlic tomato chutney:

2tbsp chopped garlic, 1 cup chopped tomatoes, 1/4th cup grated spring onions white, 2 chopped kashmiri red chilli,2tbsp chopped coriander leaves, 2tbsp chopped spring onions green, oil and salt.

process to make garlic tomato chutney:

Heat some oil in a non-sticky pan. add garlic and spring onion white into it. Fry in medium flame for 2/3 minutes. Then add red chillies, tomato, slight water . Stir continuously and lightly smashing with the back of the spoon. cook for 3/4 minutes. Remove from the flame and add coriander & spring onions green.
Chutney is ready.

process to make tikki:

Apply pinch of salt to the bitter gourd and keep aside for 5 minutes. Add bitter gourd, carrot, paneer, bread crumbs, green peas, green chillies, dried mango powder, coriander leaves and salt in a bowl. Mix it well. Divide the mixture into equal portions and shape each portions into flat round tikkis.
Cook each tikki in a non-sticky tawa so that it could be fried using less oil. Cook until it turns golden-brown.
Your karela tikki is ready to serve. Serve it with garlic tomato chutney.

Nutrition Facts:
Servings:1 tikki

calories 47
Protein 1.9g
Carbohydrate 5.1g
Fiber 2.6g
Fat 2.1g
Cholesterol 0mg
Vitamin A 363.2mcg
Calcium 31.6mg
Sodium 10.1mg
Potassium 73mg

Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. 

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