Stuffed Capsicum in Tomato Gravy Recipe

April 18, 2017 18:28
Stuffed Capsicum in Tomato Gravy Recipe

This Stuffed Capsicum in Tomato Gravy recipe is an interesting and tasty way to include low fat paneer in your diet. So interesting that you will no longer be the center of attraction at your party, this dish will steal the limelight. Grated paneer and vegetables stuffed into the capsicum and then cooked in tomato gravy. This diabetic friendly recipe is indeed a treat to the taste buds.

Ingredients

For The Stuffed Capsicum

- 4 medium sized capsicum

- 1 tsp oil

- 1/2 tsp cumin seeds (jeera)

- 1 1/4 cups chopped and boiled mixed vegetables (french beans , carrot , green peas and cauliflower)

- 1/2 cup grated low-fat paneer (cottage cheese)

- 1/2 tsp chili powder

- 1/2 tsp finely chopped green chilies

- salt to taste

- 2 tbsp finely chopped coriander (dhania)

For The Tomato Gravy

- 2 cups chopped tomatoes

- 1/2 cup thinly sliced onions

- 1/4 cup chopped red pumpkin (bhopla / kaddu)

- 1/2 tsp grated ginger (adrak)

- 1/2 tsp finely chopped garlic (lehsun)

- 2 cloves (laung / lavang)

- 1 stick cinnamon (dalchini)

- 2 tsp oil

- 1/2 tsp cumin seeds (jeera)

- 1 tsp chili powder

- salt to taste

- 1/2 tsp cornflour

- 1/2 cup low-fat milk , 99.7% fat-free

- 1/2 tsp sugar

- 1/2 tsp garam masala

Directions

For the stuffed capsicum

1. Cut the tops of the capsicum and scoop out the center and discard the seeds.

2. Drop the capsicum shells in boiling water and blanch for 5 to 7 minutes and drain well and keep aside.

3. Heat the oil in a broad non-stick pan and add the cumin seeds and when the seeds crackle, add the mixed vegetables, low-fat paneer, chili powder, green chilies, salt, coriander and 1 tbsp of water and mix it well.

4. Lightly mash using a masher and cook on a medium flame for 2 minutes and stir occasionally and keep aside to cool slightly.

5. Divide the stuffing into 4 equal portions and stuff each blanched capsicum with a portion of the stuffing and keep it aside.

For the tomato gravy

6. Add cornflour and low-fat milk in a bowl, mix well and keep it aside.

7. Combine the tomatoes, onions, red pumpkin, ginger, garlic, cloves, cinnamon and 1¾ cup of water in a deep non-stick pan, mix well and cook on a slow flame for 8 to 10 minutes or till the tomatoes and red pumpkin turns soft.

8. Keep aside to cool completely and remove the cloves and cinnamon and discard them.

9. Blend the mixture in a mixer into a smooth pure and keep it aside.

10. Heat the oil in a deep non-stick kadhai and add the cumin seeds.

11. When the seeds crackle add the pureed tomato mixture, chili powder, salt and cornflour-milk mixture, mix well and cook on a medium flame for 5 to 7 minutes and stir occasionally.

12. Add the sugar, garam masala and ¼ cup of water, mix well and cook on medium flame for 1 to 2 minutes and Keep it aside.

How to proceed

13. Just before serving, reheat the tomato gravy.

14. Arrange the stuffed capsicum on a serving plate and pour the hot tomato gravy over it.

15. Serve hot.

Nutrient values per serving

- Energy    95 k cal

- Protein    5.2 gm

- Carbohydrate    12.2 gm

- Fat    2.9 gm

- Fibre 3.0 gm

- Vitamin A 889.4 mc

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