Craving something sweet but trying to cut down on added sugar? A caramel makhana kheer could be an interesting alternative to traditional desserts. The recipe, shared by nutritionist and chef Aathira Sethumadhavan, uses allulose instead of regular sugar while retaining the creamy texture and caramel-like flavour of kheer.
Traditional Indian sweets often contain considerable amounts of added sugar, which can make them less appealing for people trying to manage their calorie intake. This recipe takes a familiar dessert and gives it a lighter twist with makhana, also known as fox nuts.
Sethumadhavan explained that allulose is particularly useful in this recipe because it can caramelise and brown in a way similar to sugar. This helps create the deep golden colour and toffee-like flavour associated with caramelised desserts.
The recipe serves two people.
Ingredients
For roasting, you will need 25 grams of makhana and 7.5 grams of ghee.
For the kheer, use 23 grams of allulose, or another caramelisable zero-calorie sweetener, along with 375 grams of toned milk, one-third teaspoon of cardamom powder and a small pinch of saffron strands. You will also need 5 grams of cornstarch, mixed with a little cold water to prepare a slurry.
For the topping, keep around 9 grams of sliced almonds and pistachios ready.
How to make it
Start by heating the ghee in a pan over medium heat. Add the makhana and roast them for around five to seven minutes, stirring occasionally. They should become crisp and lightly golden. Once roasted, remove them from the pan and keep them aside.
Using the same pan, add the allulose and cook it over low to medium heat. Allow it to melt and turn golden brown, while keeping a close watch so that it does not burn.
Gradually add the milk while stirring continuously. Bring the mixture to a gentle boil and then lower the heat.
Add the roasted makhana, cardamom powder and saffron. Stir everything together and allow it to cook for a few minutes so that the flavours combine.
Next, stir the cornstarch slurry once again and slowly add it to the pan while stirring. Let the kheer simmer for two to three minutes, until it becomes creamy and reaches the desired consistency.
Turn off the heat and allow the kheer to rest briefly. Finish it with sliced almonds and pistachios.
The dessert can be served warm or chilled, depending on your preference.
According to the approximate nutritional information provided with the recipe, one 200-gram serving contains around 225 calories, 8 grams of protein, 22 grams of carbohydrates and 12 grams of fat.
While the recipe avoids added sugar, ingredients and portion sizes still matter when considering overall nutrition. The original recipe was shared on social media and its claims have not been independently verified by Hindustan Times.
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