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Protein Rich Cutlets

#Indian   #Snacks   #Breakfast  

Table of Content

Tastes great with Tomato Mint Pepper Spinach Dip, Tzatziki Dip and Basil Mint Pepper Garlic Dip.

CAUTION

Soya chunks on label show about 23g carbs and 52g protien. However, for me this item has never caused any spike in the BG readings but do take readings and monitor before you include this in your diet plan.

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Protein Rich Cutlets

  • Key Stats

    45 minutes, 4 portions, Type: 🥬, Category: Indian, Net Carbs per serving: 18.99 , Total Net Carbs: 75.96

  • Ingredients

    1. Fresh Corriander Leaves: 1 bunch
2. Fresh Mint:
    - 1 bunch
    - 1 bunch
3. Green Chilli: 25 gms(3 medium)
4. Garlic: 1 Clove
5. Lemon: 1.5 tbsp(1 Large)
6. Salt:
    - to taste 
    - 1 teaspoon
7. Soya Chunks: 1 cup
8. Boiling Hot Water: 3 cups
9. Extra Mature Cheddar Cheese: 1 cup
10. Onion: 150 gms(Large, chopped)
11. Red Chilli Powder: 1 teaspoon
12. Garam Masala: 2 teaspoon
13. Avocado Oil: 2 Tablespoons
14. Sugarfree Tomato Ketchup: as needed

  • Cookwares

    1. Air Fryer
    2. Mixer Grinder
    3. Pan
    4. Large Bowl

  • Steps

    Coriander and Green Mint Dip (chutney)

    • Wash Fresh Corriander leaves (1 bunch), Fresh Mint (1 bunch), Green Chilli (25 gms(3 medium)).
    • Put these in a mixer grinder.
    • Add Garlic (1 Clove) and squeeze full Lemon (1.5 tbsp(1 Large)).
    • Grind it to a smooth paste consistency.
    • Add Salt (to taste).

    Cutlets

    • In a large bowl, soak soya chunks (1 cup) in boiling hot water (3 cups) for 10 minutes.
    • Once soft and spongy, rinse and squeeze as much water from the soya chunks as is possible.
    • Grind all these in a mixer grinder.
    • Place the ground soya chunk into a pan.
    • Heat it till some of the water content is further reduced.
    • Add Extra mature cheddar cheese (1 cup).
    • Keep mixing at low heat setting for 2-3 minutes on low heat.
    • Add onion (150 gms(Large, chopped)) and chopped Fresh Mint (1 bunch).
    • Add salt (1 teaspoon), red chilli powder (1 teaspoon), garam masala (2 teaspoon).
    • Mix well and make cutlet shaped balls from this mixture.
    • Coat both sides of cutlets with avocado oil (2 Tablespoons).
    • Put in Air fryer at 190C for roughly 15 minutes.
    • Enjoy with Coriander and Green Mint Dip (chutney) and sugarfree tomato ketchup.

  • Process

    **CORIANDER AND GREEN MINT DIP (CHUTNEY)**WASH FRESH CORRIANDER LEAVES (1 BUNCH), FRESH MINT(1 BUNCH), GREEN CHILLI (25 GMS(3 MEDIUM)).PUT THESE IN A MIXER GRINDER.ADD GARLIC (1 CLOVE) AND SQUEEZE FULL LEMON (1.5TBSP(1 LARGE)).GRIND IT TO A SMOOTH PASTE CONSISTENCY.ADD SALT (TO TASTE).**CUTLETS**IN A LARGE BOWL, SOAK SOYA CHUNKS (1 CUP) INBOILING HOT WATER (3 CUPS) FOR 10 MINUTES.ONCE SOFT AND SPONGY, RINSE AND SQUEEZE AS MUCHWATER FROM THE SOYA CHUNKS AS IS POSSIBLE.GRIND ALL THESE IN A MIXER GRINDER.PLACE THE GROUND SOYA CHUNK INTO A PAN.HEAT IT TILL SOME OF THE WATER CONTENT IS FURTHERREDUCED.ADD EXTRA MATURE CHEDDAR CHEESE (1 CUP).KEEP MIXING AT LOW HEAT SETTING FOR 2-3 MINUTES ONLOW HEAT.ADD ONION (150 GMS(LARGE, CHOPPED)) AND CHOPPEDFRESH MINT (1 BUNCH).ADD SALT (1 TEASPOON), RED CHILLI POWDER (1TEASPOON), GARAM MASALA (2 TEASPOON).MIX WELL AND MAKE CUTLET SHAPED BALLS FROM THISMIXTURE.COAT BOTH SIDES OF CUTLETS WITH AVOCADO OIL (2TABLESPOONS).PUT IN AIR FRYER AT 190C FOR ROUGHLY 15 MINUTES.ENJOY WITH CORIANDER AND GREEN MINT DIP (CHUTNEY)AND SUGARFREE TOMATO KETCHUP.

Nutritional Info

Calculated Net Carb Info (Total Net Carbs for entire dish: 75.96)
Ingredient Amount Recipe Unit Conversion Factor Amount used in Recipe(gms) Net_carb/100gms Source Calculated Net Carb in recipe
Fresh Corriander Leaves 1 BUNCH 30.0 30.0 1.2 UKDB 0.36
Fresh Mint 1 BUNCH 30.0 30.0 2.5 LABEL 0.75
Fresh Mint 1 BUNCH 30.0 30.0 2.5 LABEL 0.75
Green Chilli 25 GMS 1.0 25.0 0.7 UKDB 0.18
Garlic 1 CLOVE 3.0 3.0 16.3 UKDB 0.49
Lemon 1.5 TBSP 15.0 22.5 3.2 UKDB 0.72
Salt to taste 0.0 0.0 0.0 NCCDB 0.0
Salt 1 TEASPOON 5.0 5.0 0.0 NCCDB 0.0
Soya Chunks 1 CUP 240.0 240.0 23.0 LABEL 55.2
Boiling Hot Water 3 CUPS 240.0 720.0 0.0 LABEL 0.0
Extra Mature Cheddar Cheese 1 CUP 240.0 240.0 0.1 LABEL 0.24
Onion 150 GMS 1.0 150.0 8.5 UKDB 12.75
Red Chilli Powder 1 TEASPOON 5.0 5.0 0.0 UKDB 0.0
Garam Masala 2 TEASPOON 5.0 10.0 45.2 UKDB 4.52
Avocado Oil 2 TABLESPOONS 15.0 30.0 0.0 NCCDB 0.0
Sugarfree Tomato Ketchup as needed 0.0 0.0 0.0 NCCDB 0.0
Grand Total - - - - - - 75.96
Recipe in Cooklang 
>> Serving Size: 4 portions
>> Cooking Time: 45 minutes
>> Category: Indian
>> Type: Vegetarian
>> Image: recipe_003_protein_cutlets.jpeg
>> Image-Caption: Protein Rich Cutlets

**Coriander and Green Mint Dip (chutney)**
Wash @Fresh Corriander leaves{1%bunch}, @Fresh Mint{1%bunch}, @Green Chilli{25%gms(3 medium)}.
Put these in a #mixer grinder{}.
Add @Garlic{1%Clove} and squeeze full @Lemon{1.5%tbsp(1 Large)}.
Grind it to a smooth `paste` consistency.
Add @Salt{to taste}.

**Cutlets**
In a #large bowl{}, soak @soya chunks{1%cup} in @boiling hot water{3%cups} for ~{10%minutes}.
Once soft and spongy, rinse and squeeze as much water from the soya chunks as is possible.
Grind all these in a #mixer grinder{}.
Place the ground soya chunk into a #pan{}.
Heat it till some of the water content is further reduced.
Add @Extra mature cheddar cheese{1%cup}. 
Keep mixing at low heat setting for ~{2-3%minutes} on low heat.
Add @onion{150%gms(Large, chopped)} and chopped @Fresh Mint{1%bunch}.
Add @salt{1%teaspoon}, @red chilli powder{1%teaspoon}, @garam masala{2%teaspoon}.
Mix well and make cutlet shaped balls from this mixture.
Coat both sides of cutlets with @avocado oil{2%Tablespoons}.
Put in #Air fryer{} at 190C for roughly ~{15%minutes}.
Enjoy with `Coriander and Green Mint Dip (chutney)` and @sugarfree tomato ketchup{}.

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