Mixed Vegetable Cutlets … DFT

This recipe is A part of Recipes With A cause for Diabetes Friendly Thursday.

Train journeys has always been memorable for me …

Every year Me & My brother used to wait for our summer vacation as that was the time we used to travel by train to meet our relatives . The excitement of grabbing the window seat in the train and then waiting for the vendor to bring the vegetable cutlets were always the highlight of the trip .. These memories are forever etched in my mind …

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To view more DFT recipes, Click here!

Team DFT created magic this week. “Unfrying the Fried Snacks” was the challenge and it was well received!

Vegetable Cutlets are an Anglo Indian invention and was introduced during British Raj in India & was / is served from railways canteen in the trains …

These cutlets are a medley of vegetables, herbs, and spices, formed into patties and pan fried until crispy .

Make these vegetable cutlet as a tea time snack or these can be made into tiny bites for a party….

SERVES 7

SERVING SIZE : 2 CUTLETS

250 Gram OR 3 Sweet Potatoes, boiled (Shakarkandi)

100 gm OR 2 zucchini, grated

50 Gram OR 1 Carrot, grated

4 slices Brown Bread slices ( make bread crumbs out of them by grinding them )

3-4 green chilis, finely chopped

1 Inch ginger , chopped fine

¼ cup coriander, finely chopped

1 cup spinach , chopped fine

Salt as per taste

Red chili flakes 1 tsp or as per taste

1 TBS lemon juice optional

Oil or cooking spray for the pan.

METHOD

Mash sweet potatoes in a bowl.

Add grated zucchini. Green chilies , coriander, Spinach And ginger

Add red pepper flakes and salt to taste and mix well.

Add whole wheat bread crumbs and mix well.

Heat a non stick or hard anodized pan & spray with cookingspray or oil .

Rub some oil on your palms and make small cutlets with the vegetable mixture.

Pan Fry the cutlets until golden brown on both sides.

Serve hot with Green Chutney & Or ketchup .

NOTES

1. Alternatively, instead of pan frying , these cutlet can be baked in the Oven too .

Preheat oven at 200°C. place on a cookie tray lined with baking paper. Bake for 15 minutes, turn over and bake for another 15 minutes until golden and cooked through.

2. You can also add beetroot for a nice color.

3. Those who like eggs can use egg for coating and then dip them in breadcrumbs.

4. You can prepare the cutlets before hand and refrigerate.

and bake OR pan fry before serving

LETS LOOK AT THE BENEFITS OF THE INGREDIENTS USED IN THE CUTLETS

ZUCCHINI

The presence of the vitamin B complex group in abundance makes this fruit a good choice for diabetes. You develop diabetes when your body is unable to metabolize and regulate the level of sugar in your blood. Diabetes can be of many types, but zucchini is specifically found to be effective if you need to ward off type 2 diabetes. Zucchini for diabetes is very effective as the B complex in the presence of zinc and magnesium help in breaking down the sugars in your body. It has an abundance of fiber and pectin, which are vital in regulating your blood sugar levels. The B-vitamins, folates and fiber go a long way in stabilizing the level of sugar in your blood .

CARROT

Rich in the antioxidant beta-carotene, vitamin A, B, C and K, magnesium, folate, and dietary fiber, carrots are bright in color and provide a sweet taste. Carrots are a good choice if you have diabetes as their carotenoid and vitamin A content helps protect your eyes from diabetic retinopathy or damage to the blood vessels in the eye from long-term diabetes. Carrots are a great low-carb, crunchy snack.

SPINACH AND CILANTRO

Rich in calcium, vitamins A, B, C and K, magnesium, iron, protein, potassium and dietary fiber, dark leafy greens are perfect for a diabetic diet. Leafy greens include spinach, kale, broccoli, asparagus, Brussels sprouts, arugula, mustard or collard greens, romaine lettuce and chard. Each of these vegetables contains approximately 5 g of carbohydrates per serving, with a serving equal to 1 cup raw or a ½ cup cooked vegetables. Eating a mixed green salad before or with your meal is a good way to incorporate leafy greens into your diabetic meal plan.

GINGER

Recently ginger has demonstrated promising results in basic science and animal research testing its ability to improve insulin sensitivity, reduce oxidation, and improve cholesterol (Bhandari et al. 2005 and Akhani et al. 2004). We still do not know much about the impact of ginger on these parameters in humans, however the preliminary research is very promising- and ginger tastes quite good!

SWEET POTATOES

Sweet potatoes are considered a superfood for diabetics, says the American Diabetes Association (AMA).

They have been shown to stabilise blood-sugar levels by lowering insulin resistance. They contain a high amount of fibre, which also helps to reduce levels of “bad” LDL cholesterol in the body.

WHOLE WHEAT

The germ and bran contained in whole grains have large amounts of nutrients like magnesium, chromium, omega-3 fatty acids, and folate; these are stripped out of wheat when it’s processed into white flour products. Whole-grain foods also contain lots of fiber.

Disclaimer

I am not a nutritionist or dietician. My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietician before making any changes to your diet.

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