Tired of the same chicken /paneer /soy everyday ? Have a bit of variation in the method and look and the diet food becomes gourmet .
What all you would require
- Chicken mince , paneer , soy granules (according to the food chart )
- 1tspn ginger garlic paste
- Salt to taste
- Chilli powder
- Dhopped coriander leaves
- 1/2 tsp garam masala powder
- 1 egg beaten (optional for pure vegetarians )
- A dash of husk (isabgol), or just 1 tsp of gram flour (don't worry it won't throw you off the diet).
Filling : Cheese / hung curd / cream cheese 1 tbsp
Pots and Pans : Appe making pan
1 tbs of chopped onions, pepper powder just a dash of it
Butter / ghee/coconut oil - the amount mentioned in your diet, believe me you won't find any difference in a deep fried kofta and a appe pan made one. A perfect balance of taste and health .
I took 10 gms butter
- Take the chicken /paneer /soy granules and mince it . Soy granules are to be squeezed before mincing .
- Add all the spices to the mince, adjust salt and chilli. Add the beaten egg and gram flour to it and set aside for the flavours to soak in, for about 10 mins
- Meanwhile take the cream cheese/cheese /hung curd , add pepper powder and chopped onions to it . Set aside
- Take a tiny amount of the mince mixture and spread it into a tiny roundel on your wet palm , put a tiny bit of filling at the centre of the roundel and with wet hands , cover it all over to make a ball or koftas
- Take the appe pan , switch on the flame on low medium and smear a bit of butter or ghee over it . Once the fat is a tad hot , put the koftas in the appe pan and cook on each side till done .
Caution : patience is a virtue in the kitchen as is in fat loss , cook the koftas on medium low heat else they would remain uncooked from within .
You can have the koftas as a snack or add them to a curry/gravy .This would make the cooking time less for the entire meal for the family too . Koftas for the diet and kofta curry for the entire family .
Macros : For 100 gms of chicken mince
F : P : C - 20 : 35 : 2
Total Calories - 328 Kcal
Recipe Contributed by - Nitu Malladi (http://getsetgo.fitness/#/public/coachprofile/nitu)