Vegetable Cocktail Cutlets – Diabetes Friendly Thursdays

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Vegetable Cocktail Cutlets

 

India celebrates 69th Independence Day on 15th of August. It’s been a long journey from being enslaved, attaining the freedom, regulating the secular democracy, developing on some grounds and failing on others (a tough side of every country), claiming a name on technology and industrial development, attaining  the fame for Oscar winning “slumdog millionaire” (sigh, the international media drama and on the second thought it wasn’t an Indian production, it was aha…the British production 😉) and so on….

Let us celebrate the Independence of India, with some DFT recipes, cheering for the colors of the flag! 

The Saffron! The White! The Green!

No Indian celebration is complete without an array of food, fun and drama. And Independence Day is no less than a festival for any country. Celebrating all that like a big fat Indian family on the 69th Independence of India with nothing less, than some visual treat in the form of FOOD !

For the benefits of main ingredients on diabetes, used in the dish, please refer to the Foot Notes!



This is how I made it

Vegetable Cocktail Cutlets

  • Servings: 4-5
  • Difficulty: easy
  • Print

Yields – 20 to 22 mini coin size cutlets

Serving per person – 4 to 5 mini cocktail cutlets.

Kitchen Equipments Required

Microwave safe mixing bowl, fork, hard anodized or non stick pan, a slotted spoon for pan frying, food processor or grater, microwave, 2 plates, couple of kitchen paper.

Ingredients

Oil – 1 tbsp

Spinach – 1/4 cup, tightly packed

Cauliflower – 1/4 cup, small florets tightly packed and heaped full

Carrots – 1/4 cup, cut into small pieces and tightly packed and heaped full

Green beans – 1/4 cup, cut into small pieces and tightly packed and heaped full

Potato – 1/3 cup, boiled and grated

Onion – 2 tbsp, finely chopped

Ginger – 1/4 tsp, finely grated

Garlic – 1 clove, finely grated

Green Chilli – 1 small, finely chopped

Salt – 1/2 tsp

Red chili powder – 1/4 tsp

Garam Masala – 1/2 tsp

Dry Mango Powder / Amchur – 1/4 tsp

Salad on the side 

Cucumber – 1 medium, washed and peeled

Carrot – 1 medium, washed and peeled

Green chilli – 1, slit fine (optional)

Mung sprouts – 3 tbsp, (optional)

Lemon – 1 small, cut into wedges

Cilantro / Coriander leaves – 1 tsp, finely chopped

Dressings

Green Corinader Chutney

Tamarind Dates Chutney (with no processed sugar added)

Method

1. Take the food processor. Add cauliflower, carrots, spinach and beans to it. Process them fine.

2. Put the vegetable mixture in a microwave safe bowl. Microwave it for 3 minutes on high, so that we can dry the excess water.

3. Take the bowl out. Fork it through. Now add finely chopped onions, minced green chilli, finely grated ginger and garlic, boiled & grated potatoes to the vegetable mixture. Add salt, red chili powder, mango powder & garam masala to the bowl. Take the fork and mix well.

3. Now pinch 1&1/2 tsp of vegetable mixture and make small flat patties / cutlets out if it. Set them on the plate aside. Finish the vegetable mixture likewise.

4. Heat 1 tbsp oil in the non stick pan on medium high heat.

5. Place all the vegetable patties in the pan. Cook these from both the sides for 3-4 minutes each side, on medium heat. For added crispness, leave them in the pan for extra 2 minutes on lowest heat.

6. Meanwhile, the cutlets are cooking in the pan, prepare your salad. You can finely chop it in kachumber style or make it fancier. I peeled the vegetables and kept peeling them to get the fine peels that look like ribbons. Added some sprouts, lemon juice, chopped cilnatro leaves and green chillies and tossed them.

Serving Suggestion 

1. Add some tossed salad to the plate. Place 5 cocktail cutlets on either side or top of the salad. Serve it with 1 tsp of Green Chutney and 1/4 tsp of Date-Tamarind Chutney.

Note

1. Healthier eating is a mindful eating. The color and texture of the cutlets is probably not that gorgeous as compared with the fried ones, the taste is comparable.

2. For Diabetic eating, I would advise mini sizes and mini portions so that you can eat more than 1 to satite your mental cringe for eating more. You won’t feel, “oh I ate just one”.

3. When you are shallow frying or using starchy vegetables like potatoes for diabetic cooking, supplement the platter well with some good salad made with non starchy vegetables to balance out the carbs.

4. You can bake these in the oven at 425*F  for 12-15 minutes too.

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Foot Notes

Non Starchy Vegetables – I love using non starchy vegetables in my recipes for the fact that 1 cup of raw non starchy vegetables account for only 5 gms of carb and good amount of fiber. It is like free money to add to your menu planning and still feeling full! Cauliflower, carrots, beans, spinach and cucumbers are great choices for non starchy vegetables. Click here to learn more about it!

Potatoes – It is a myth that diabetics cannot eat starchy foods like pasta, grain or potatoes. A diabetic can consume these foods, given the fact that these are a part of a well balanced meal and in controlled portions. A good start is 45-60 gms of carbohydrates per main meal. Also, consider the net carb exchange program where total fiber is deducted from total carbs to get the net carb consumption. So incorporate a good amount of non starchy and fiber rich food items to create a balanced meal.

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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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Other Independence Day Dishes from Team DFT!


  




 

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28 Comments

  7. I was mentally checklisting how many ingredients I might have in order to make this if I had all I was going to get on to it LOL….I have been on a cooking frenzy whilst Teddy is at the vets. I am sorry I havn’t popped by for a while, I havn’t read much at all and very sorry to hear about your Uncle, though I think I am very late to say it, I hope you are doing alright, many hugs.

    This meal as always looks delicious and it’s re-blogged as I will definitely make this yum yum, thank you for sharing your amazing skills as always Sonal xx

    Reply

  8. I was mentally checklisting how many ingredients I might have in order to make this if I had all I was going to get on to it LOL….I have been on a cooking frenzy whilst Teddy is at the vets. I am sorry I havn’t popped by for a while, I havn’t read much at all and very sorry to hear about your Uncle, though I think I am very late to say it, I hope you are doing alright, many hugs.

    This meal as always looks delicious and it’s re-blogged as I will definitely make this yum yum, thank you for sharing your amazing skills as always Sonal xx

    Reply

  15. i have already had breakfast and yet i just found your email and am drooling over these cutlets.

    are you married??

    you are awesomely wonderfully fantastic.

    i am going to have to try these today.

     

    Sent: Wednesday, August 12, 2015 at 6:37 PM

    Reply

  16. i have already had breakfast and yet i just found your email and am drooling over these cutlets.

    are you married??

    you are awesomely wonderfully fantastic.

    i am going to have to try these today.

     

    Sent: Wednesday, August 12, 2015 at 6:37 PM

    Reply

  17. Beautiful, love these cutlets, I’ve made similar ones before, liking your cocktail version, not sure I’d have the patience to form them into coin sized bites :). Happy Independence Day!

    Reply

  18. Beautiful, love these cutlets, I’ve made similar ones before, liking your cocktail version, not sure I’d have the patience to form them into coin sized bites :). Happy Independence Day!

    Reply