• 1/2cup grated bitter gourd, unpeeled
• Salt to taste
• 1/2 cup grated carrot
• 3/4 cup boiled and coarsely mashed greenpeas
• 1/2 cup crumbled low fat paneer (cottage cheese)
• 2 tbsp finely chopped coriander
• 1/2 cup quick cooking rolled oats
• 1 tsp green chili paste
• 1 tbsp lemon juice
• 1 1/2 tsp peanut oil for greasing and cooking

• 1 1/2 tbsp finely chopped garlic
• 1 cup finely chopped tomatoes
• 1 tsp oil
• 1/4 cup finely chopped spring onion whites
• 2 whole dry Kashmiri red chillies, soaked and finely chopped
• Salt to taste
• 1 tbsp finely chopped coriander
• 1 tbsp finely chopped spring onion greens

• Energy - 75cal
• Protein - 3.6gm
• Fat - 2.4gm
• Carbohydrates - 11.5gm
• Fibre - 2.5gm
• Vitamin C - 14.5mg

1. Apply a little salt to the bitter gourd, mix well and keep aside for 2-3 minutes. Squeeze and keep the water aside.(you will benefit drinking the water as well)
2. Combine bitter gourd, carrot, green peas, coriander, oats, green chili paste, lemon juice and salt in a bowl and mix well.
3. Divide the mixture into 16 equal portions and shape each portion into 50mm.(2'') flat round tikkis
4. Heat a non stick tava and grease it with 1/4 tsp oil
5. Place 8 Karela tikkis and cook them, using 1/2 tsp of oil till they turn golden brown in colour from both the sides.
6. Repeat steps 4 and 5 to cook 8 more karela tikkis. Keep aside.

    For Garlic tomato chutney

1. Heat the oil in a broad non-stick pan, add the garlic and spring onion whites and saute on a medium flame for 1 to 2 minutes.
2. Add the red chillies, tomato, salt and 1 tbsp water, mix well and cook on a slow flame for 3 or 4 minutes, while stirring continuously and lightly mashing with the back of a spoon.
3. Switch off the flame, add the coriander and spring onion greens and mix well.

Serve the Karela tikkis hot with garlic tomato chutney.