Baked Malai Kofta

Baked Malai Kofta is a delightful Indian dish featuring soft, creamy dumplings made from paneer and vegetables, baked to perfection and served in a rich, spiced tomato-based gravy. This healthier version eliminates frying, making it a lighter yet equally satisfying option for a comforting meal.

Ingredients

• Paneer - 150 grams
• Boiled Potatoes - 100 grams
• Carrot (grated) - 50 grams
• Green Peas - 50 grams
• Cornflour - 2 tablespoons
• Garam Masala - 1 teaspoon
• Cumin Powder - 1/2 teaspoon
• Salt - 1/2 teaspoon
• Fresh Coriander (chopped) - 2 tablespoons
• Oil - 1 tablespoon
• Tomato Puree - 200 grams
• Onion (finely chopped) - 1 small
• Ginger-Garlic Paste - 1 teaspoon
• Cream - 2 tablespoons
• Red Chili Powder - 1/2 teaspoon
• Turmeric Powder - 1/4 teaspoon
• Water - 200 milliliters

Steps

1. Preheat the oven to 180°C (350°F).
2. In a mixing bowl, mash the paneer and boiled potatoes until smooth.
3. Add grated carrot, green peas, cornflour, garam masala, cumin powder, salt, and chopped coriander to the mixture. Mix well to form a dough.
4. Shape the mixture into small balls (koftas) and place them on a baking tray lined with parchment paper.
5. Brush the koftas lightly with oil and bake in the preheated oven for 20-25 minutes, turning halfway through until golden brown.
6. Meanwhile, heat oil in a pan and sauté the chopped onion until translucent.
7. Add ginger-garlic paste and cook for another minute.
8. Stir in the tomato puree, red chili powder, turmeric powder, and salt. Cook for 5-7 minutes until the oil separates.
9. Add water to the sauce and bring to a simmer. Let it cook for another 5 minutes.
10. Stir in the cream and mix well. Adjust seasoning if necessary.
11. Once the koftas are done baking, place them in the serving dish and pour the sauce over them. Serve hot.

Nutrition

• Calories: 450
• Protein: 15 g
• Carbs: 55 g
• Fiber: 5 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 40 mg
• Total Fat: 20 g
• Saturated Fat: 10 g
• Unsaturated Fat: 8 g
• Water: 0.2 L

Health Benefits

• Rich in protein from paneer, which supports muscle health.
• Contains fiber from vegetables, aiding digestion.

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