Tandoori Mushrooms: Now, here’s a healthy dish you are going to fall head-over-heels in love with! Mushrooms are low in calories and a valuable source of protein and folic acid.

Folic acid protects the heart from the harmful action of an amino acid called homocysteine, and is essential for the formation of new red blood cells. If you’re not very fond of mushrooms, try using low-fat paneer or baby corn pieces instead.

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Makes 4 serving

Ingredients

300 gms mushrooms (khumbh) , cut into halves
1/2 tsp cornflour
1/2 cup low fat milk
1/2 tsp dried fenugreek leaves (kasuri methi)
1/4 cup low fat curds (dahi) , beaten
salt to taste

To Be Ground Into A Smooth Paste
4 whole dry kashmiri red chillies
4 large sized cloves of garlic (lehsun)
25 mm (1″) piece of ginger (adrak)
2 tsp coriander-cumin seeds (dhania-jeera) powder
salt to taste

Method

  1. Wash the mushrooms thoroughly. Drain and keep aside.
  2. Dissolve the cornflour in the milk and keep aside.
  3. Heat a non-stick pan on a medium flame and when hot, add the prepared paste and dried fenugreek leaves and cook while stirring continuously for 1 minute. Sprinkle little water if the mixture becomes too dry.
  4. Add the mushrooms, cornflour-milk mixture, curds and salt and sauté for 4 to 5 minutes till the mixture coats the mushrooms.
  5. Serve hot.

Nutrition Value

Value per serving % Daily Values
Energy 34 cal 2%
Protein 2.9 g 5%
Carbohydrates 5.8 g 2%
Fiber 1 g 4%
Fat 0.4 g 1%
Cholesterol 0 mg 0%
VITAMINS
Vitamin A 94.1 mcg 2%
Vitamin B1 (Thiamine) 0.1 mg 10%
Vitamin B2 (Riboflavin) 0.3 mg 27%
Vitamin B3 (Niacin) 3.1 mg 26%
Vitamin C 2.6 mg 6%
Vitamin E 0 mg 0%
Folic Acid (Vitamin B9) 17 mcg 8%
MINERALS
Calcium 61.1 mg 10%
Iron 1 mg 5%
Magnesium 14.3 mg 4%
Phosphorus 88.9 mg 15%
Sodium 21.8 mg 1%
Potassium 279.2 mg 6%
Zinc 0.6 mg 6%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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