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Bharwa Lauki ( Low Calorie Healthy Cooking )


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Bharwa lauki is one preparation that dieters are usually wary of, due to its high-fat content. I have created a low cal version of this ever so popular recipe by stuffing the lauki with paneer instead of mawa. Your guests will be deceived by the indulgent look of this dish and before you know it, the bowl will be wiped clean. Serve this calcium and fiber packed dish with hot parathas.

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Preparation Time: 
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Makes 4 servings
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Ingredients


For The Lauki
250 gms ash gourd , cut into 2 horizontally
1/2 tsp salt
1 tsp oil

To Be Mixed Into A Stuffing
1/2 cup grated low-fat paneer
1/4 cup finely chopped onions
1 tsp ginger-green chilli paste
2 tbsp chopped coriander (dhania)
1/2 tsp dried mango powder (amchur)
1/2 tsp coriander (dhania) powder
1/2 tsp chilli powder
1 tbsp finely chopped mixed dry fruits (cashewnuts , sultanas , almonds)
1 tsp cornflour
salt to taste

For The Gravy
2 tsp oil
1 small stick cinnamon (dalchini)
3 cloves (laung / lavang)
3 medium tomatoes , puréed
1 tsp ginger-green chilli paste
1 tsp coriander (dhania) powder
1 1/2 tsp chilli powder
1/2 tsp garam masala
1 tsp sugar
salt to taste

For The Garnish
2 tbsp chopped coriander (dhania)

Method
For the lauki
  1. Peel the pumpkin, place it in a pressure cooker, add 1 cup of water and salt and pressure cook for 1 whistle.
  2. Allow the steam to escape before opening the lid.
  3. Scoop out the inside pulp of the pumpkin. Discard the pulp and keep the scooped pumpkin aside.
  4. Stuff both the scooped out pumpkins with the prepared stuffing and keep aside.
  5. Heat the oil in a non-stick pan and cook the stuffed pumpkin till brown spots appear on all the sides. Remove and keep aside.

For the gravy
  1. Heat the oil in a non-stick kadhai, add the cinnamon and cloves and stir for 1 minute.
  2. Add the tomato purée, ginger-green chilli paste, coriander powder, chilli powder, garam masala, sugar and salt and simmer for 5 to 7 minutes.
  3. Add ¼ cup of water and bring to boil. Keep aside.

How to proceed
  1. To serve, cut the stuffed pumpkin into 25 mm. (1") thick slices and place them on a serving dish.
  2. Pour the hot gravy over the stuffed pumpkin slices and serve hot garnished with coriander.
Nutrient values Per Serving
EnergyProteinCarbohydratesFatCalciumIronFibre
88 calories. 2.0 gm. 7.7 gm. 5.5 gm. 84.3 mg. 0.9 mg. 1.0 gm
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