Hariyali Mutter (Diabetic-Friendly) by Tarla Dalal

Описание: Hariyali Mutter, fibre rich recipe for diabetics!!
Recipe link : http://www.tarladalal.com/Hariyali-Mu...

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Hariyali Mutter

There are dozens of ways of cooking mutter, but this one truly tingles the tastebuds thanks to dominance of coriander in the masala. Hariyali Mutter comprises healthy ingredients and cooking methods, thereby strengthening the heart and controlling blood glucose levels too.

Preparation Time: 10 minutes
Cooking Time: 8 minutes
Makes 2 servings

Ingredients
1 cup boiled green peas
2 tsp oil
1 tsp cumin seeds (jeera)
1/2 tsp nigella seeds (kalonji)
a pinch of asafoetida (hing)
1/4 cup low-fat milk , 99.7% fat-free
salt to taste
1/4 cup chopped low-fat paneer (cottagte cheese) cubes

To Be Ground Into A Smooth Paste (using Little Water)
2 cups chopped coriander (dhania)
4 green chillies , roughly chopped
25 of ginger (adrak)
4 clove garlic (lehsun) cloves
1 tbsp lemon juice

For Serving
phulkas

Method

1. Heat the oil in a non-stick kadhai and add the cumin seeds.
2. When the seeds crackle, add the nigella seeds and sauté on a medium flame for a few seconds.
3. Add the asafoetida and the prepared paste, mix well and cook on a medium flame for 1 to 2 minutes, while stirring continuously.
4. Add the milk and green peas, mix well and cook on a medium flame for 1 to 2 minutes, while stirring continuously.
5. Add 2 tbsp of water and salt, mix well and cook on a medium flame for another minute, while stirring continuously.
6. Add the paneer, mix lightly and cook on a medium flame for 1 to 2 more minutes.
7. Serve immediately with phulkas.