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Mango Paneer Roll
by dietician, nutritionist & author - Ms. Suman Agarwal, Selfcare, Mumbai
Enjoy this guilt-free dessert this mango season !! Please treat your sweet tooth with this low-fat, low-sugar, fresh fruit dessert !!
Preparation time: 2 minutes
Cooking time: 25 minutes
600 ml double-toned milk (1.5% fat)
2 medium Alphonso mangoes
Bring milk to boil and turn off flame !! Immediately add lemon juice and stir until the milk curdles !! Strain through a muslin cloth, making sure all the liquid or whey is removed !! What remains in the cloth is paneer (Indian cottage cheese) !!
Crumble the paneer and churn in a blender for 5-7 seconds while it is still hot !! Remove into a flat plate and immediately add the powdered sugar !! Mash thoroughly using your hand until it becomes completely smooth (approximately 5 minutes) !!
Divide into 12 parts and set aside !!
Cut 12 thin, flat slices from the fullest/broadest part of the mangoes !!
Place one part of the mashed paneer on the centre of each mango slice !! Roll inwards, so that the mango envelopes the paneer !!
Repeat for all 12 rolls !!
Serve immediately or refrigerate !!
Nutritional Value per serving (2 rolls):
Calories: 74 kcal
Protein: 3 gm
Fat: 1.5 gm
Carbs: 12 gm
Calcium: 122 mg
Fibre: 0 gm
Iron: 0 mg
Shelf-life: Keep refrigerated and consume within 12 hours !!
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