Stuffed Capsicum in Tomato Gravy (Diabetic Recipe) by Tarla Dalal

Stuffed Capsicum in Tomato Gravy,
Recipe link : http://www.tarladalal.com/Stuffed-Capsicum-in-Tomato-Gravy-%28diabetic-Recipe%29-7461r

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Stuffed Capsicum in Tomato Gravy (Diabetic Recipe)

Capsicum, stuffed with a mixed vegetable and low-fat paneer stuffing, is drowned in a generously-spiced tomato gravy to provide a flavourful boost of fibre and vitamin A. Not too much oil and no cream either, but still luscious, the Stuffed Capsicum in Tomato Gravy uses very little cornflour along with low fat milk and red pumpkin for thickening. This diabetic-friendly recipe is indeed a treat to the taste buds.

Preparation Time: 20 minutes. Cooking Time: 30 minutes. Serves 6.

For the stuffed capsicum
4 medium sized capsicum
1 tsp oil
½ tsp cumin seeds (jeera)
1¼ cups chopped and boiled mixed vegetables (French beans, carrot, green peas and cauliflower)
½ cup grated low-fat paneer (cottage cheese)
½ tsp chilli powder
½ tsp finely chopped green chillies
Salt to taste
2 tbsp finely chopped coriander (dhania)

For the tomato gravy
2 cups chopped tomatoes
½ cup thinly sliced onions
¼ cup chopped red pumpkin (bhopla / kaddu)
½ tsp grated ginger (adrak)
½ tsp finely chopped garlic (lehsun)
2 cloves (laung / lavang)
1 stick cinnamon (dalchini)
2 tsp oil
½ tsp cumin seeds (jeera)
1 tsp chilli powder
Salt to taste
½ tsp cornflour dissolved in ½ cup low-fat milk, 99.7% fat-free
½ tsp sugar
½ tsp garam masala

For the stuffed capsicum
1. Cut the tops of the capsicum and scoop out the centre and seeds and discard them.
2. Drop the capsicum shells in boiling water and blanch for 5 to 7 minutes. Drain well and keep aside.
3. Heat the oil in a broad non-stick pan and add the cumin seeds.
4. When the cumin seeds crackle, add the mixed vegetables, low-fat paneer, chilli powder, green chillies, salt, coriander and 1 tbsp of water and mix well.
5. Lightly mash using a potato masher and cook on a medium flame for 2 minutes while stirring occasionally. Keep aside to cool slightly.
6. Divide the stuffing into 4 equal portions and stuff each blanched capsicum with a portion of the stuffing. Keep aside.

For the tomato gravy
1. 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 turn soft.
2. Keep aside to cool completely and remove the cloves and cinnamon and discard them.
3. Blend the mixture in a mixer into a smooth purée and keep aside.
4. Heat the oil in a deep non-stick kadhai and add the cumin seeds.
5. When the cumin seeds crackle, add the puréed tomato mixture, chilli powder, salt and cornflour-milk mixture, mix well and cook on a medium flame for 5 to 7 minutes, while stirring occasionally.
6. Add the sugar, garam masala and ¼ cup of water, mix well and cook on medium flame for 1 to 2 minutes. Keep aside.

How to proceed
1. Just before serving, reheat the tomato gravy.
2. Arrange the stuffed capsicum on a serving plate and pour the hot tomato gravy over it.
Serve immediately.

Nutritive values per serving
Energy: 95 kcal
Protein: 5.2 gm
Carbohydrate: 12.2 gm
Fat: 2.9 gm
Fibre: 2.4 gm
Vitamin A : 889.4 mcg