Tuesday, 24 January 2017

Spinach Mushroom Soya Cutlets



I'm a great fan of spinach and mushroom combinations,so i often make use of this two ingredients to prepare most of the dishes which helps in weight management. As Spinach and Mushroom both have high water content and low calories,and lots of nutrients.And
also one advantage of this combination is  spinach is very high in Sodium and mushroom on other hand is very low.Mixing these two gives you a great taste with all nutritional benefits . So when you are on a diet or planning for any kind of weight loss rather than counting on calories prepare this good protein and nutritional rich cutlets and have it alone  or along with some tomatoes for a main meal. But limit yourself to 2-3 cutlets ,as all your nutritional demands per meal will be met.Here soya chunks are used which provides you with protein and bread crumbs  and oil used to give that crunchy texture from outside gives you carbohydrates and energy.So this can be a meal for weight watchers, snacks for kids ,kitty parties and also makes a good appetizer too.Its upto you,how you use this :) But tastewise ,i'll assure you ,you would love it.

Ingredients:
Category:Vegetarian | Cuisine : India | Course: Snack
PrepTime :5 Minutes  |Cooking Time: 25 Minutes | Makes: 8-9

Spinach : 1 Cup Roughly Chopped
Button Mushroom :1-1/3  Cup Chopped
Soy Chunks:1/2 Cup
Onion:1 Medium
Potato:1 Large/ 2 Medium ,Boiled ,de-skin and mashed
Ginger Garlic Paste:1 Tbsp
Green Chillies Chopped:1-2
Red Chilly Powder:1/4 Tsp
Jeera/Cumin Powder:1/2 Tsp
Garam Masala Powder:1/4 Tsp
Kitchen king masala powder:1/4 Tsp
Dry Mango/Amchoor powder:1/2 Tsp
Coriander leaves: 2 Tbsp
Bread Crumbs:3 Tbsp 
Besan/ Gram Flour: 11/2 Tbsp
Corn Flour/ Refined Flour:1 Tbsp + water
Oil:1 Tbsp for shallow frying
Salt: As required (3/4-1 Tsp)

Method:
Wash soya mini chunks,take vessel ,add 1 cup water and soya chunks and cook till it comes for rolling boiling.Drain water in a colander ,squeeze extra water from soya chunks and keep it aside.



Take a wok/pan,heat 2 Tsp of oil  for this add onions,ginger garlic paste and saute till raw smell goes off.Add chopped green chillies .



Add chopped spinach saute for a minute,add chopped Mushroom ,1/4 Tsp salt and cook till it becomes completely dry.For this add gram flour ,so that the moisture content will be absorbed.



For this add Boiled ,peeled and mashed potato, Coriander leaves,coarse ground soya and mix well.



Shape the cutlet/patties mixture by rolling and flattening between your palms and refrigerate for 10 minutes.



Mix cornflour with water and make a thin paste.Dip the refrigerated cutlet in cornflour paste and roll on bread crumbs.



Heat the griddle,drizzle some oil and place the cutlets over it and cook on both sides by drizzling some oil and till it looks golden colour.
 


Serve hot with tomato ketchup.
 













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