Protein Rich Cutlets
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.
Key Stats¶
6.81 Net Carbs per Serving
Cooking Time: 45 minutes
Serves: 4 portions
Type: Vegetarian
Category: Indian
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Ingredients¶
S.No Ingredient Amount Step 1. Fresh Corriander Leaves 1 bunch Step 1 2. Fresh Mint 1 bunch Step 1 1 bunch Step 13 3. Green Chilli 25 gms(3 medium) Step 1 4. Garlic 1 Clove Step 3 5. Lemon 1.5 tbsp(1 Large) Step 3 6. Salt 1 teaspoon Step 14 to taste 7. Soya Chunks 1 cup Step 6 8. Boiling Hot Water 3 cups Step 6 9. Extra Mature Cheddar Cheese 1 cup Step 11 10. Onion 150 gms(Large, chopped) Step 13 11. Red Chilli Powder 1 teaspoon Step 14 12. Garam Masala 2 teaspoon Step 14 13. Avocado Oil 2 Tablespoons Step 16 14. Sugarfree Tomato Ketchup as needed
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Cookware¶
- Mixer Grinder
- Air Fryer
- Pan
- Large Bowl
Nutritionix Link
Copy the ingredients from below and adjust as needed.
Copy Ingredients
Fresh Corriander Leaves - 1 BUNCH
Fresh Mint - 1 BUNCH
Fresh Mint - 1 BUNCH
Green Chilli - 25 GMS
Garlic - 1 CLOVE
Lemon - 1.5 TBSP
Salt - 1 TEASPOON
Salt - to taste
Soya Chunks - 1 CUP
Boiling Hot Water - 3 CUPS
Extra Mature Cheddar Cheese - 1 CUP
Onion - 150 GMS
Red Chilli Powder - 1 TEASPOON
Garam Masala - 2 TEASPOON
Avocado Oil - 2 TABLESPOONS
Sugarfree Tomato Ketchup - as needed
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Steps¶
Coriander and Green Mint Dip (chutney)¶
- Step 1: Wash
1 bunch Fresh Corriander leaves ,1 bunch Fresh Mint ,25 gms(3 medium) Green Chilli . - Step 2: Put these in a mixer grinder.
- Step 3: Add
1 Clove Garlic and squeeze full1.5 tbsp(1 Large) Lemon . - Step 4: Grind it to a smooth
pasteconsistency. - Step 5: Add
Salt (to taste).
Cutlets¶
- Step 6: In a large bowl, soak
1 cup soya chunks in3 cups boiling hot water for 10 minutes. - Step 7: Once soft and spongy, rinse and squeeze as much water from the soya chunks as is possible.
- Step 8: Grind all these in a mixer grinder.
- Step 9: Place the ground soya chunk into a pan.
- Step 10: Heat it till some of the water content is further reduced.
- Step 11: Add
1 cup Extra mature cheddar cheese . - Step 12: Keep mixing at low heat setting for 2-3 minutes on low heat.
- Step 13: Add
150 gms(Large, chopped) onion and chopped1 bunch Fresh Mint . - Step 14: Add
1 teaspoon salt ,1 teaspoon red chilli powder ,2 teaspoon garam masala . - Step 15: Mix well and make cutlet shaped balls from this mixture.
- Step 16: Coat both sides of cutlets with
2 Tablespoons avocado oil . - Step 17: Put in Air fryer at 190C for roughly 15 minutes.
- Step 18: Enjoy with
Coriander and Green Mint Dip (chutney)andsugarfree tomato ketchup (as needed).
- Step 1: Wash
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Process¶
Nutrition Info¶
Nutrition Labels¶
Scroll to see nutrition facts for different servings and weights for this recipe.
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Net Carbs in each Ingredient¶
Ingredient Qty in recipe Net Carbs (gms) Qty in gms Source FRESH CORRIANDER LEAVES 1 BUNCH 0.26 30 Nutritionix FRESH MINT 1 BUNCH 0.48 30 Nutritionix GREEN CHILLI 25 GMS 0.93 25 Nutritionix GARLIC 1 CLOVE 0.49 3 UKDB LEMON 1.5 TBSP 1.47 22.5 Nutritionix SALT TO TASTE 0 0 Nutritionix SOYA CHUNKS 1 CUP 5.66 240 Nutritionix BOILING HOT WATER 3 CUPS 0 720 Nutritionix EXTRA MATURE CHEDDAR CHEESE 1 CUP 0.24 240 UKDB ONION 150 GMS 13.12 150 Nutritionix FRESH MINT 1 BUNCH 0.48 30 Nutritionix SALT 1 TEASPOON 0 5 Nutritionix RED CHILLI POWDER 1 TEASPOON 0.74 5 Nutritionix GARAM MASALA 2 TEASPOON 3.35 10 Nutritionix AVOCADO OIL 2 TABLESPOONS 0 30 Nutritionix SUGARFREE TOMATO KETCHUP AS NEEDED 0 0 Label
Cooklang¶
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{}.