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Submitted by PatientsEngage on 15 November 2016

Bengal has a reputation for food and fish is, of course, the piece de resistance. These vegetarian and non-vegetarian Bengali specialities help you retain your taste while also keeping them diabetes-friendly. Certainly worth a try!
 

Lau Payesh (Serving size 4 persons)

Pic above

Ingredients

  • Lau 250Gm (Grated)
  • Milk 500 Ml
  • Bay Leaf 2 Pcs
  • Cardamom 4Pcs
  • Almonds for Garnishing
  • Oil 10 Tbs
  • Stevia 2g (sweeteners)

Instructions

  1. Heat oil in a kadhai, add bay leaf, grated lau and stir fry for some time.
  2. Add milk and let it boil, reduced half, then add cardamom and boil them on slow flame. then add sweeteners (sweetners) and mix lau in it properly and boil.
  3. When the payesh becomes thick then remove from flame.
  4. Let the payesh cool down and serve garnished with chopped almonds.

Nutritional value per serving

Energy: 58 kcal
Protein: 3.6g
Carbohydrate: 4.3g
Fat: 10g
Fibre: 0.5g

Doi Ilish (Serving size 4 persons)

Ingredients

  • Ilish Maach (Hilsa fish) 200grams
  • Tok Doi (sour curd) 150 gram
  • Turmeric powder 2 Tsp
  • Red chilli powder 1Tsp
  • Salt 1 and ½ Tsp
  • Mustard oil 10 Tbs
  • Green chilli 2 pieces (halved)

Instructions

  1. Marinate the illish maach with 1 tablespoon of turmeric, ½ tablespoon of red chilli and 1 tablespoon of mustard oil for 15 minutes.
  2. Afterwards put 2 tablespoon of oil and shallow fry the marinated illish.
  3. In the remaining oil add 1 tablespoon of turmeric powder, ½ tablespoon of red chilli powder and sauté for 1-2 minutes. Simultaneously in a bowl whisk the curd, add salt, and halved chillies and then pour this mixture in the pan.
  4. Add fried illish and mix well. Cover the pan with a lid and let it cook for 10-15 minutes till the illish become tender. Once done serve it with plain rice.

Nutritional value per serving

Energy: 314 kcal
Protein:16.6g
Carbohydrate: 5g
Fat: 10g

Jhinge Posto (Serving size 2 persons)

Ingredients

  • Ridge gourd (turai) peeled and cut into 1/2 inch cubes 400 grams
  • Poppy seed paste (khuskhus) soaked 2 tablespoons
  • Oil 2 tablespoons
  • Cloves 2
  • Onions chopped 2 medium
  • Turmeric powder 1/2 teaspoon
  • Salt to taste
  • Green chillies slit 3

Instructions

  1. Heat oil in a non stick pan, add cloves and sauté.
  2. Grind poppy seeds to a fine paste.
  3. Add onions to the pan and sauté till lightly browned. Add ridge gourd, turmeric powder and salt and mix. Cover and cook for 2-3 minutes.
  4. Add ground paste and mix well. Cover and cook on medium heat. Add green chillies and mix and cook till gourd is done. Drizzle pure and serve hot.

Nutritional value per serving

Energy : 201
Carbohydrates : 16.5g
Protein : 2.25g
Fat : 10g

Recipes and pictures provided by Diabetes Awareness and You (DAY) headquartered in Kolkata, India. DAY was founded in 2006 as a social welfare organisation striving to address the issue of lack of awareness of diabetes and also creating provisions for free treatment.

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