Leena Watts
The keto diet is a popular choice for those looking to cut down on carbohydrates and up their protein and fat intake. It can be challenging to find dishes that fit within the diet's strict guidelines, especially when it comes to traditional cuisines like Indian or Malaysian food, which often include high-carb ingredients like rice or noodles. However, with some adjustments, it is possible to enjoy the flavors of these cuisines while adhering to the keto diet. One example is the Keto Malai Kebab, a chicken kebab marinated in a creamy spice mix and grilled to perfection. Another option is the Keto Indian Malai Peda, a low-carb sweet dish perfect for those with a craving for something sugary. These dishes showcase how the keto diet can be adapted to include a variety of flavors and satisfy different taste preferences.
Can we eat Malai in a keto diet?
| Characteristics | Values |
|---|---|
| What is Malai? | A type of clotted cream, originating from the Indian subcontinent. |
| Can it be eaten on a keto diet? | Yes, it can be eaten on a keto diet as long as it has a similar carb count and fat content. |
| Examples of keto-friendly Malai dishes | Keto Malai Kebab, Keto Paneer Malai Tikka, Keto Indian Malai Peda |
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What You'll Learn
What is malai?
Malai is a North Indian cooking ingredient used to make a variety of sweet and savoury dishes, including kofta dumplings, curries, and traditional desserts. It is made by heating and cooling non-homogenized whole milk and then skimming off the fatty layer that rises to the top—this process results in a thick and yellowy clotted cream. The literal translation of malai is "cream of the crop", and it is sometimes referred to simply as “cream” in English. However, authentic Indian malai is made with buffalo milk, whereas cream is typically made with regular whole milk. Both have similar consistencies and are dairy-based products, but the separation of fat during the boiling process is key to making true malai. Malai can be made at home using cow's milk, which has a slightly different consistency but works well.
Malai is a popular ingredient in Indian cuisine and is used in dishes such as malai kulfi, a traditional Indian dessert that is creamy and sweet. Malai kulfi is often enhanced with fresh ground cardamom spice, which adds a unique flavour and aroma and is a good source of minerals. Malai is also used in savoury dishes such as malai kebabs, which are chicken kebabs marinated in a mixture of cheese, cream, and spices such as cardamom and black pepper. The chicken is cut into kebab-sized pieces and marinated overnight or for at least one hour before being skewered and grilled. Malai kebabs are a popular choice for those following a keto diet, as they are keto-friendly and can be made without onions, tomatoes, or other fancy ingredients.
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Malai kebabs
Malai, which means cream, is an ingredient that can be eaten on a keto diet. A keto-friendly Malai Kebab can be made with chicken, cheese, cream, and spices. Here is a recipe for Malai Kebabs that serves four people:
Ingredients
- Chicken breasts
- Ginger
- Garlic
- Vinegar
- Salt
- Yogurt
- Paneer
- Egg
- Cilantro
- Chili
- Cardamom
- White pepper
- Lemon juice
- Chat masala
- Garam masala powder
- Nutmeg powder
- Cornflour
- Kasuri methi
- Ghee
- Chutney, to serve
Method
- Slice the chicken breasts into kebab-sized pieces.
- Massage the chicken with the garlic, ginger, vinegar, and salt. Set aside for 20 minutes.
- Combine the yogurt, paneer, egg, cilantro, chili, cardamom, and white pepper.
- Add the chicken to the yogurt mixture and mix well. Cover and refrigerate for 4 hours or overnight.
- Thread the chicken onto skewers.
- Heat the oven to 400 degrees Fahrenheit. Line a baking sheet with foil and place the kebabs on it, brushing them with any leftover marinade.
- Bake for about 15 minutes, turning once, until cooked through.
- Sprinkle with lemon juice and chat masala, or salt and pepper.
- Serve with chutney, such as mint chutney or herbed garlic bread, and a chilled salad.
Tips
- If you don't have paneer, you can substitute it with fromage blanc, which has a texture better suited to a marinade.
- You can also cook the kebabs on a cast iron or non-stick pan, or over a naked flame for a charred finish.
- Soak the skewers in water for 2 minutes before using to prevent them from burning.
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Keto malai peda
Malai, which means cream in Hindi, can be eaten on a keto diet as long as it has a similar carb count and fat content. For example, coconut cream can be used as a dairy-free option.
First, take a medium-sized pan and keep it on a low flame. Melt some butter in it and then stir in some melted cheese. Add a sweetener to the mixture and make sure it does not burn. Next, add half a cup of protein powder to the pot and mix well to get a thickened mixture. Keep stirring to ensure there are no lumps. After 5 minutes of cooking, add vanilla essence and cardamom powder and mix well. Allow the mixture to cool, so that you can shape them into balls. Lubricate your palms with butter or ghee and start shaping the mixture into small balls, pushing them lightly in the middle.
You can store the Keto Malai Peda in an airtight container in the fridge for up to a week. This delicious dessert is perfect for any festival or occasion and will soon become a favorite in your home.
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Keto malai paneer tikka
Malai, a type of cream, is suitable for a keto diet as it is high in fat and low in carbohydrates. It is often used in Indian cuisine, particularly in sweets.
Ingredients:
- Paneer
- Fresh cream
- Cheese cubes
- Cashews
- Garlic
- Ginger
- Salt
- Green cardamom powder
- White pepper powder
- Thymol seeds
- Oil for basting
- Chaat masala
Instructions:
- Cut the paneer into cubes and set aside.
- Crush the cashews and grate the cheese cubes, then grind them together to form a thick paste.
- In a large bowl, combine the cashew-cheese paste with garlic and ginger paste, salt, cardamom powder, white pepper powder, and thymol seeds. Add fresh cream and mix well to create a marinade.
- Marinate the paneer cubes in the mixture for 20-30 minutes.
- Thread the marinated paneer cubes onto skewers and grill for about 10 minutes, basting with oil.
- Remove the grilled paneer cubes from the skewers and sprinkle with chaat masala before serving.
This recipe offers a delicious and creamy taste experience, making it a perfect appetiser or side dish for any gathering or function.
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Malai in other keto dishes
Malai, which means cream in Hindi, is a key ingredient in several keto-friendly dishes. One of the most popular is the Keto Malai Kebab, a simple yet delicious dish that can be made in a short amount of time with easily available ingredients. The kebabs are made with chicken, cheese, cream, and spices such as cardamom powder, black pepper, and ginger-garlic paste. The chicken is cut into kebab-sized pieces, marinated overnight or for at least an hour, and then cooked on skewers in a pan or oven.
Another keto dish featuring malai is the Keto Indian Malai Peda, a unique and easy-to-prepare dessert that can be stored in the fridge for up to a week. It is made by melting butter in a pan, adding cheese and a sweetener, and then thickening the mixture with protein powder.
For those who enjoy vegetarian options, there is also a Keto Malai Kofta recipe that includes zucchini, paneer, and spices served over cauliflower rice.
The versatility of malai in these keto dishes showcases its ability to enhance both savoury and sweet flavours, making it a valuable ingredient for those following a keto diet.
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Frequently asked questions
Malai is a type of clotted cream that is used in the cuisine of the Indian subcontinent.
Yes, you can eat malai in a keto diet. There are several keto-friendly recipes that use malai, such as Keto Malai Kebab, Keto Paneer Malai Tikka, and Keto Indian Malai Peda.
Keto Malai Kebab is made with chicken, cheese, cream, and spices like cardamom powder and black pepper.
Keto Paneer Malai Tikka is made with paneer cubes marinated in a mixture of grated cheese, cashew paste, ginger-garlic paste, white pepper powder, green cardamom powder, fresh cream, and thymol seeds.
Keto Indian Malai Peda is made with khoa, sugar, and traditional flavorings like cardamom seeds, pistachio nuts, and saffron.
