Low Fat Malai Kofta

Indulge in the creamy decadence of your favorite Malai Kofta—now made healthier with this Low Fat Malai Kofta recipe! This guilt-free version swaps deep-fried koftas for air-fried ones, crafted from a delicious mix of low-fat paneer, mashed potatoes, green peas, and carrot. The koftas are simmered in a luscious yet light gravy made with tomato puree, low-fat milk, and yogurt, infused with the warm spices of cumin, turmeric, and garam masala. Perfect for a wholesome dinner, this low-fat twist on a classic Indian dish pairs beautifully with steamed rice or whole wheat naan. Ready in just an hour, it’s an excellent choice for those craving restaurant-style flavors at home while keeping it healthy.

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

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

Directions

Step 1

Boil, peel, and mash the potatoes.

Step 2

Grate the paneer and add it to the mashed potatoes.

Step 3

Boil green peas and peel and grate the carrot.

Step 4

Mix the peas and carrot with the potato-paneer mixture.

Step 5

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.

Step 6

Make small balls (koftas) from the mixture and then roll each in corn flour.

Step 7

Preheat the air fryer. Brush each kofta with a small amount of oil and place them in the air fryer basket.

Step 8

Air fry at 180°C for about 15 minutes, until they are golden brown.

Step 9

For the gravy, heat 2 teaspoons of oil in a non-stick pan and add cumin seeds. Allow them to splutter.

Step 10

Add 1 tablespoon of ginger-garlic paste and sauté until the raw smell disappears.

Step 11

Add tomato puree and cook for 5 minutes.

Step 12

Add turmeric powder, red chili powder, and salt. Mix well.

Step 13

Lower the heat and add low-fat milk and whisked yogurt, stirring continuously to prevent curdling.

Step 14

Cook the mixture for another 5-7 minutes on low heat until the gravy thickens.

Step 15

Add the koftas to the gravy and simmer for 2-3 minutes to allow the flavors to blend.

Step 16

Garnish with chopped coriander leaves and serve hot with steamed rice or whole wheat naan.

Nutrition Facts

Serving size	(1107.2g)

Amount per serving	% Daily Value*
Calories	978.5

Total Fat 24.9g	0%
Saturated Fat 9.5g	0%
Polyunsaturated Fat 0.1g
Cholesterol 35.0mg	0%
Sodium 2651.3mg	0%
Total Carbohydrate 154.0g	0%
Dietary Fiber 20.7g	0%
Total Sugars 35.1g
Protein 45.7g	0%

Vitamin D 101.1IU	0%
Calcium 954.0mg	0%
Iron 11.8mg	0%
Potassium 3822.9mg	0%

*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.

Source of Calories

Fat: 21.9%

Protein: 17.9%

Carbs: 60.2%