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Low-cal Indian dessert recipe: Bulgur wheat kheer

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Written By: Admin | Updated : September 5, 2013 6:41 PM IST

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bulgur wheat kheerKheer is one of the favourite Indian desserts that is irresistible. Unfortunately, traditionally kheer is laden with fat and calories due to addition of high amounts of sugar, nuts and full fat milk. This version makes use of high fibre bulgur wheat, low fat milk and just a tablespoon of sugar per serving.

Preparation Time: Cooking Time: Serves 2.

Ingredients

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1/4 cup broken wheat (dalia)
1 1/2 cups low fat milk
1/2 tsp cardamom (elaichi) powder
2 tbsp sugar
a few saffron (kesar) strands

For the garnish
1 to 2 rose petals, shredded

Method

  1. Wash and soak the bulgur wheat in cup water for 15 to 20 minutes.
  2. Drain and discard the water and cook the soaked bulgur wheat with 1 cup water.
  3. When the water evaporates, add the milk and sugar and allow the mixture to come to a boil. Remove and allow it to cool.
  4. Dissolve saffron in 2 tablespoons milk and add the saffron and cardamom powder to the cooked mixture and mix well. Serve chilled garnished with the shredded rose petals.

Nutrient values per serving

Amount

Protein

Carbohydrate

Energy

Fat

Fibre

49 gm.

7.2 gm.

6.9 gm.

180 kcal.

0.3 gm.

0.3 gm.

Here is the original recipe source: Bulgur wheat kheer by Tarla Dalal

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