Monday, September 05, 2016

Low-Calorie Broccoli Kofta - Appe Pan Recipe

After the first week of Cooking Carnival with Healthy Diet Smoothies, this week is going to be Low-Calorie Veg Recipes. I have come up with some healthy Low-Calorie Vegetarian recipes, all of which are kids-friendly and have been approved by my kids. First in the series would be Low-Calorie Broccoli Kofta. Koftas are everyone's favourite either dry as an appetizer / Starter or with a gravy. Ever since I started using Appe pan for Koftas using little oil, Iam in love with that and have tried many recipes in Appe pan. There is absolutely no change in the delicious taste and I feel it preserves the flavour at its best. Being on a weight-loss diet, I prefer to include more veggies and Kofta is an interesting way to include them. I had prepared the Kofta dough the previous night and have cooked it the next morning for kids' lunch box and its a super hit among their friends. Check out the recipe below..

Recipe Category - Low-Fat Veg Recipe
Preparation time - 10mins
Cooking time - 30mins
Yields - 12 Koftas


Broccoli florets - 2cups
Potato - 1, small, boiled (optional)
Turmeric powder - 1tsp
Garam Masala / Kitchen King Masala - 1-2tblsp
Cornflour - 2tblsp (use little more for binding if you don't use potato)
Salt - As needed
Lemon juice - 1tsp
Coriander leaves - As needed
Oil - As needed (1tsp/Kofta)


1.  Wash and cut Broccoli into florets. 

2.  Run in a mixer WITHOUT adding water for just about 10secs so that you get a dry, coarse mixture. DO NOT OVERRUN as it will make it soggy.

3.  In a tawa, sauté the Broccoli mixture for about 5mins until the raw smell leaves. It gives a nice aroma.

4.  Add mashed potato(if using), turmeric powder, Kitchen King Masala, Cornflour, salt, lemon juice and coriander leaves and mix well to form a smooth dough.

5.  Divide the dough equally and make small balls.

6.  Heat the Appe pan, add 1/2tsp of oil into each cavity and place the prepared Koftas. Add 1/2tsp oil over the Koftas and cover it with a lid. Let it cook on med-low flame for about 5-6mins.

7.  Flip the Koftas and let it cook well on the other side till golden brown.

Enjoy the hot Koftas as a Starter /Appetizer or make a Broccoli Kofta Gravy that goes well Phulkas, Roti, Naan or any Rice varieties.

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  1. Extremely irresistible, am in love with this beautiful low calorie kofta.. Prefect round shaped koftas looks stunning.

  2. This is indeed a healthy and nutritious snack. I too prefer making koftas in paniyaram pan...

  3. That is my fav tool to make low calorie foods. Love it.

  4. Those koftas look so tempting and I just love you have made them in the appe pan.

  5. That's is really some delicious looking nicely done Sujatha..looking fwd to the recipes..

  6. Broccoli kofta in appe pan sounds healthy and delicious .

  7. you have perfect rounds. Those little koftas are so healthy and gorgeous.

  8. This is a nice way to sneak in broccoli for those picky eaters. And appe pan frying makes it even more healthy

  9. Healthy and yumm snack dear!! Making the dough ahead makes the work more easy! Beautiful presentation!

  10. These are a nice and healthy variation from the regular versions and a great way to sneak in broccoli.