Baked vegetable cutlet
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Mix vegetable cutlet – What’s so new about it? This baked cutlet recipe is a bit unconventional. All the veggies are microwaved on high with just little bit water. Plus the croquettes are rolled and baked too. So actually, no fat goes into making these. So all those who love cutlets, but can’t have them as they are fried, here’s a permanent solution to your craving. Go for the low calorie baked cutlets and stay healthy.
| Serves | Preparation Time | Cooking Time |
| 20 People | 20 Minutes | 30 Minutes |
Ingredients
- 3 large potatoes, peeled and chopped
- 1 carrot, peeled and chopped
- 1/2 cup peas
- 3-4 cauliflower florets
- 3/4 cup breadcrumbs
- 1/2 cup fresh coriander leaves, chopped
- 1 tbsp (tablespoon) lemon juice
- 1 tsp (teaspoon) chilli powder
- 1 tsp garam masala
- 2 tsp cumin powder
- 1/2 tsp garlic powder
- 1/2 cup salt to taste
- 1/2 cup breadcrumbs for coating
Method
Step 1
Preheat oven at 200°C.
Step 2
Combine all veggies and water in a microwaveable jug.
Step 3
Cover with lid. Remember to keep the steam vent open.
Step 4
Microwave on high for 8 minutes.
Step 5
Remove from microwave and add all the remaining ingredients except the breadcrumbs.
Step 6
Mash well.
Step 7
If consistency is runny and thin, add some breadcrumbs.
Step 8
Shape into long, cylindrical or round or heart shaped croquettes.
Step 9
Roll each shape in breadcrumbs Line the cookie tray with baking paper.
Step 10
Place the croquettes on a cookie tray.
Step 11
Bake for 15 minutes on one side.
Step 12
Turn over, bake for another 15 minutes until golden and thoroughly cooked.
Step 13
Serve hot with shredded lettuce, sliced onion and tomato ketchup. Enjoy!!
Nutritional Information
| Calories | 82.8 | Total Fat | 1.2 g |
| Saturated Fat | 0.4g | Polyunsaturated Fat | 0.6 g |
| Monounsaturated Fat | 0.5 g | Cholesterol | 0 mg |
| Sodium | 424.7 mg | Potassium | 351.1 mg |
| Total Carbohydrate | 29.7 g | Dietary Fiber | 5.0 g |
| Sugars | 2.3 g | Protein | 5.0 g |
| Vitamin A | 41.1 % | Vitamin B- | 120.0 % |
| Vitamin C | 31.8 % | Vitamin D | 0 % |
| Vitamin E | 1.8 % | Calcium | 3.5 % |
| Copper | 9.5 % | Folate | 9.4 % |
| Iron | 9.3 % | Magnesium | 12.7 % |
| Manganese | 21.2 % | Niacin | 9.1 % |
| Pantothenic Acid | 3.5 % | Phosphorus | 9.8 % |
| Riboflavin | 5.8 % | Selenium | 7.1 % |
| Thiamin | 13.0 % | Zinc | 5.7 % |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Tip: Traditional methods like shallow frying on a tawa and deep-frying in batches of 3 can also be done, but these will use up a lot of oil and hence add on to calories.
