Guilt-Free Malai Kofta

A healthier twist on the classic Malai Kofta, made with a creamy vegetable-based gravy and soft paneer koftas stuffed with crunchy nuts and raisins. Cooked in a paniyaram pan with minimal ghee, this recipe gives you all the richness and flavour with less oil.

Ingredients & Preparation

For the Gravy:

• 1 carrot, chopped
• 1 cup pumpkin, chopped
• 3 tomatoes, chopped
• 6–7 garlic cloves
• 3–4 dried red chillies
• 10–12 cashews
• 1 cup water

Method:

1. Add carrot, pumpkin, tomatoes, garlic, dried red chillies, cashews and water to a pressure cooker.
2. Pressure cook for 3 whistles and allow the pressure to release naturally.
3. Let the mixture cool completely and blend into a smooth paste. Keep aside.

For the Kofta:

• 200 g grated paneer
• 1 boiled potato, mashed
• 1 tbsp maida
• 4–5 green chillies, finely chopped
• 1 tsp grated ginger
• Chopped coriander
• Salt to taste
• Chopped roasted nuts and raisins for stuffing

Method:

1. In a bowl, combine grated paneer, mashed potato, maida, green chillies, ginger, coriander and salt.
2. Mash everything well using your palm until you get a smooth, soft dough.
3. Dry roast the nuts and raisins, then roughly chop them.
4. Take a small portion of the paneer mixture, flatten it, add the nut and raisin stuffing in the centre and seal it to form small round balls.
5. Brush a paniyaram pan with a little ghee and cook the koftas on all sides until golden brown and crisp.

For the Curry:

• Prepared vegetable gravy paste
• 1 cup milk
• 1 cinnamon stick
• 1 cardamom pod
• 1 tbsp coriander powder
• 1 tsp red chilli powder
• 1 tbsp kasoori methi
• Salt to taste
• A little ghee for cooking

Method:

1. Heat a pan and brush with a little ghee. Add cinnamon and cardamom.
2. Add coriander powder and sauté for a minute.
3. Pour in the prepared vegetable paste, add salt and red chilli powder. Mix well and cook for a few minutes.
4. Add milk gradually, mix and simmer until the gravy reaches a creamy consistency.
5. Crush kasoori methi between your palms and add it to the gravy. Mix well.

Assembly

1. Pour a layer of creamy gravy into a serving bowl.
2. Place the prepared koftas over the gravy and pour some more gravy on top.
3. Finish with a little fresh malai, chopped coriander and an optional ghee and red chilli tadka or chilli oil.

Healthy Cooking Tip: Cook the koftas in a paniyaram pan instead of deep-frying and use a vegetable and cashew-based gravy for a naturally creamy texture without relying on heavy cream.

Walnut-Crusted Paneer Steak 🧀🌰

High Protein | Crispy Walnut Crust | Served with Sautéed Veggies & Healthy Peri Peri Sauce

For the Paneer Crust

• 10–12 walnuts
• 1 tsp corn flour
• A pinch of salt

For the Marinade

• Sriracha or hot garlic sauce, as needed
• 1 tbsp ketchup
• 2 tsp ginger-garlic paste
• Italian herbs
• 1 tbsp light soy sauce
• 2 tsp olive oil
• Salt and black pepper, to taste

For the Paneer Steak

• Paneer, cut into thick steak-sized pieces
• Very little oil, for cooking

For the Sautéed Veggies

• 2 cups mixed vegetables of your choice
• 1 tbsp finely chopped garlic
• 2 tsp olive oil
• Italian herbs
• Chilli flakes
• Salt and black pepper
• Parmesan, optional

Healthy Peri Peri Sauce

• 2 tbsp oats flour
• 2 cups milk
• Salt, to taste
• Black pepper, to taste
• A pinch of nutmeg
• 2 tsp red chilli powder
• A small dollop of butter, optional
• Water, as required

Method

1. Prepare the walnut crust:
Pound or grind the walnuts until finely crushed. Add corn flour and a pinch of salt. Mix well and keep aside.

2. Prepare the marinade:
In a bowl, mix sriracha or hot garlic sauce, ketchup, ginger-garlic paste, Italian herbs, light soy sauce, olive oil, salt and black pepper.

3. Prepare the paneer steak:
Make a few small holes in the paneer using a fork so the marinade can penetrate well. Spread the marinade generously on one side of the paneer and place that side into the walnut mixture. Press firmly so the walnut crust sticks properly.

Flip the paneer, spread the marinade on the other side and coat it with the remaining walnut mixture.

4. Cook the paneer:
Heat a griller or non-stick pan and add very little oil. Place the crusted paneer carefully and cook on both sides until the paneer is heated through and the walnut crust turns golden and crisp.

Sautéed Veggies

Heat olive oil in a pan and sauté chopped garlic. Add about 2 cups of your choice of vegetables and cook until tender but still slightly crunchy.

Season with Italian herbs, chilli flakes, salt and black pepper. Switch off the flame and add a little grated Parmesan if you like.

Healthy Peri Peri Sauce

1. Add oats flour to a pan and cook on low heat for 2–3 minutes.
2. Lower the heat further and gradually add milk while whisking continuously to prevent lumps.
3. Keep cooking and stirring until the sauce starts to thicken.
4. Add salt, black pepper, a pinch of nutmeg and red chilli powder.
5. Add a small dollop of butter for extra richness, if desired.
6. Adjust the consistency with a little water according to your preference.

Serve the walnut-crusted paneer steak with sautéed vegetables and a drizzle of the healthy peri peri sauce. 🌿🧀

🍚 Paneer Bhurji Rice with Cucumber Raita

A simple, tasty and filling meal made with paneer, rice, veggies and refreshing cucumber raita.

🧀 For Paneer Bhurji Rice

Ingredients

• Paneer – homemade or market-bought
• 2–3 tbsp curd
• 1 tbsp oil
• 1 tsp jeera
• 2 tbsp chopped ginger, garlic & green chilli
• 1 onion, thinly sliced
• 1 tomato, thinly sliced
• ½ tsp haldi
• 1 tsp red chilli powder
• ½ tsp coriander powder
• 1 tsp pav bhaji masala
• Salt as needed
• 100 g spinach, finely chopped
• Cooked rice as needed

🥛 Option 1: Homemade Paneer

1. Boil 1 litre milk.
2. Add lemon juice or vinegar little by little until the milk curdles.
3. Strain it using a clean cloth.
4. Wash and squeeze out the extra water.
5. Your homemade paneer is ready!
6. Crumble the paneer and mix it with 2–3 tbsp curd.

🛒 Option 2: Market-Bought Paneer

• Use ready-made paneer from the market.
• Crumble it with your hands or grate it.
• Mix it with 2–3 tbsp curd and keep aside.

🍳 Making the Paneer Bhurji Rice

1. Heat oil in a pan and add jeera.
2. Add ginger, garlic and green chilli. Sauté for a few seconds.
3. Add onion and tomato. Cook until soft.
4. Add haldi, chilli powder, coriander powder, pav bhaji masala and salt.
5. Add a little water and cook until the masala becomes soft.
6. Add chopped spinach and cook for 1–2 minutes.
7. Add the paneer-curd mixture and mix well.
8. Cook for another 2–3 minutes.
9. Add cooked rice and gently mix everything together.
10. Finish with lemon juice, fresh coriander and a little kasuri methi.

🥒 Easy Cucumber Raita

Ingredients

• 1 cup curd
• 1 grated cucumber
• 1 green chilli, finely chopped
• ½–1 tsp jeera powder
• ½ tsp black salt
• Salt as needed
• Little water, if required

Method

1. Whisk the curd until smooth.
2. Add a little water if needed.
3. Add grated cucumber, green chilli, jeera powder, black salt and salt.
4. Mix well and garnish with fresh coriander.

💚 Serve & Enjoy!

Serve hot Paneer Bhurji Rice with chilled Cucumber Raita for an easy, wholesome and delicious meal.

This version makes it clear that both homemade and market paneer can be used, without making the recipe complicated.

Serves: 1 | Quick & healthy

Ingredients of Scrambled Egg Rice Bowl

• Cooked rice – 1 katori
• Eggs – 2
• Onion – ¼, finely chopped
• Capsicum – ¼, finely chopped
• Carrot – 2 tbsp, finely chopped
• Spring onion – 1 tbsp
• Garlic – ½ tsp, finely chopped
• Soy sauce – 1 tsp
• Chilli flakes – ½ tsp
• Black pepper – ¼ tsp
• Salt – as needed
• Oil – ½ tsp
• Coriander or spring onion – for garnish

👩‍🍳 Method

1. Heat ½ tsp oil in a non-stick pan.
2. Add garlic and onion. Sauté for 1–2 minutes.
3. Add carrot and capsicum. Cook on high heat for 2–3 minutes so they remain slightly crunchy.
4. Push the vegetables to one side and crack in 2 eggs.
5. Scramble the eggs until almost cooked.
6. Add 1 katori cooked rice, soy sauce, chilli flakes and pepper.
7. Toss everything together on high heat for 2–3 minutes.
8. Finish with spring onion and coriander.

🔥 Advanced Prep of Scrambled Egg Rice Bowl

You can prepare the rice + chopped vegetables in advance and refrigerate them. At mealtime, simply stir-fry the vegetables, add eggs and rice, and you’re done in 5–7 minutes.

Tip: For a more weight-loss-friendly version, use plenty of vegetables and keep the rice to 1 katori cooked rice rather than increasing the rice portion.

🌶️ Oil-Free Pepper Chicken

For 2 servings

Ingredients of Pepper Chicken

• Chicken – bite-sized pieces
• Thick yogurt – 2 tbsp
• Ginger-garlic paste – 1 tsp
• Crushed black pepper – 1–1½ tsp
• Turmeric – ¼ tsp
• Cumin powder – ½ tsp
• Coriander powder – ½ tsp
• Garam masala – ¼ tsp
• Lemon juice – 1 tsp
• Onion – sliced
• Capsicum – sliced
• Green chilli – 1–2
• Curry leaves – 8–10
• Salt – to taste
• Fresh coriander

👩‍🍳 How to make Pepper Chicken without oil

1. Marinate the chicken with yogurt, ginger-garlic paste, spices, lemon juice and salt for 30 minutes or overnight.
2. Heat a non-stick pan well.
3. Add curry leaves, green chilli and onion with 2–3 tbsp water. Cook until the onion softens. Add a splash of water whenever it starts sticking.
4. Add the marinated chicken and cook on medium-high heat for 5–7 minutes.
5. Cover and cook until the chicken is completely cooked and releases its juices.
6. Add capsicum and extra crushed pepper. Cook uncovered for 2–3 minutes.
7. Finish with coriander and lemon juice.

⭐ My preferred version

Use just ½–1 tsp oil rather than completely oil-free. It gives better flavour and helps with browning while still keeping the recipe very light.

Advanced prep: Marinate the chicken overnight + chop the vegetables beforehand. At mealtime, you only need to cook everything together.