Bulgur Wheat Kheer (Healthy Heart) by Tarla Dalal

Bulgur Wheat Kheer, traditional kheer made healthy by using high fibre broken wheat and low-fat milk.
Recipe Link : http://www.tarladalal.com/Bulgur-Wheat-Kheer-5600r

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Bulgur Wheat Kheer

Can you imagine a festive menu without kheer? Indeed, kheer is very close to our heart and our culture too. Unfortunately, this irresistible treat overshoots healthy calorie limits when cooked richly with full cream milk, nuts and loads of sugar. Bulgur Wheat Kheer is a good way out. By using high-fibre bulgur wheat with low fat milk and minimal sugar, this kheer turns out to be a heart-friendly and waistline-friendly treat, if had in small portions.

Preparation Time: 10 minutes.
Cooking Time: 8 minutes.
Soaking Time: 15 minutes.
Serves 4.

¼ cup broken wheat (dalia/ bulgur wheat)
1½ cups low-fat milk, 99.7% fat-free
2 tbsp sugar
1 tsp of cornflour dissolved in 1 tbsp of milk
A few saffron (kesar) strands dissolved in 2 tbsp warm low-fat milk (99.7% fat-free)
½ tsp cardamom (elaichi) powder

For the garnish
1 to 2 rose petals/ a few saffron strands

1. Wash and soak the broken wheat in ½ cup water for 15 minutes. Drain and discard the water.
2. Combine the soaked broken wheat along with 1 cup of water in a deep non-stick pan, mix well and cook on a medium flame for 3 to 4 minutes or till the water evaporates, while stirring occasionally.
3. Add the milk, sugar and cornflour–milk mixture, mix well and cook on a medium flame for 6 to 7 minutes or till the mixture becomes thick.
4. Add the saffron-milk mixture and cardamom powder and mix well.
5. Keep aside to cool slightly and refrigerate it for 15 minutes.
Serve chilled garnished with the saffron stands or rose petals.

Nutrient values per serving
Energy - 91 kcal
Protein – 3.5 gm
Carbohydrate – 18.8 gm
Fat - 0.2 gm
Fibre - 0.5 gm
Calcium: 116.1 mg