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Deep fry the balls
Put a kadhai on medium flame and heat oil in it. When the oil is hot enough, deep fry the balls for about 3-4 minutes till they are golden in color.
Cheesi urulakkizhangu panthukal
Cheesi urulakkizhangu panthukal has 76.9 calories per serving (1 Small Piece) — that's 252.2 calories per 100g. It provides 1.4g protein, 6.8g carbs, and 4.9g fat. With a medium glycemic index (GI: 63), this recipe is suitable for heart health.
Track the exact calories and macros of Cheesi urulakkizhangu panthukal in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Piece (30 g)
- Calories76.9 kcal
- Carbs6.8 g (27.3 kcal)
- Protein1.4 g (5.6 kcal)
- Fats4.9 g (43.9 kcal)
Nutrition Label
Cheesi urulakkizhangu panthukal
- Serving Size1 Small Piece (30 g)
- Calories76.9 kcal
- Carbs6.8 g
- Fiber0.8 g
- Sugar0.4 g
- Protein1.4 g
- Fat4.9 g
- Saturated fat1.2 g
- Mono unsaturated fat1.8 g
- Poly unsaturated fat1.5 g
- Cholesterol1.9 mg
- Sodium105.2 mg
Nutrition per 100g
- Calories252.2 kcal
- Carbs22.4 g
- Fiber2.6 g
- Sugar1.5 g
- Protein4.6 g
- Fat16.0 g
- Cholesterol6.4 mg
- Sodium345.2 mg
1 serving = 30.5g
Cooking time: 10 minutes
Serves: 26 persons
Ingredients
Cheese
50 Grams
Potato
200 Grams
Corn raw
60 Grams
Wheat semolina
50 Grams
Peas fresh
50 Grams
Carrot orange
50 Grams
Coriander leaves
1 Table Spoon
Rice bran oil
100 Milliliter
Salt
1 Tea Spoon
Water
100 Milliliter
chat masala
0.5 Tea Spoon
Corn flour
4 Table Spoon
Oregano dried
0.5 Tea Spoon
Chilli flakes
0.5 Tea Spoon
Bread crumbs
50 Grams
Instructions
1
2
Serve it
Serve these hot with a dip of your choice!
3
Boil and peel the potatoes
Scrub clean the potatoes with water. Put a heavy-bottomed vessel on medium flame. Add potatoes with water and salt to it for boiling. Bring it to a boil, lower the flame, and let the potatoes cook for around 10 minutes. Switch off the flame, drain the water, and rinse potatoes with cold water, so that you can remove their skin without burning.
4
Grate the potatoes
Now, take a large bowl and grate the potatoes in it. Squeeze out water if it is still there and pat dry the grated potatoes.Add chilli powder, chaat masala, salt, coriander leaves, grated carrot and boiled peas.
5
Prepare the balls
Mix well and make a handful of balls and insert a quarter of the cheese block.Dip balls in cornflour paste, rava/suji and then in bread powder. Deep freeze these coated balls for an hour.
Glycemic Index
63 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Cheesi urulakkizhangu panthukal | Cheesy potato croquettes | Cisi Urukaikkizhangu Kurokettukal | Aloo te Makai di Koftay |
|---|---|---|---|---|
| Calories | 76.9 kcal | 114.9 kcal | 114.9 kcal | 88.6 kcal |
| Carbs | 6.8 g | 8.7 g | 8.7 g | 5.7 g |
| Protein | 1.4 g | 1.8 g | 1.8 g | 1.5 g |
| Fat | 4.9 g | 8.1 g | 8.1 g | 6.6 g |
| Fiber | 0.8 g | 1 g | 1 g | 0.4 g |
| Sugar | 0.4 g | 0.6 g | 0.6 g | 0.4 g |
| Sodium | 105.2 mg | 171 mg | 171 mg | 172.2 mg |
| Cholesterol | 1.9 mg | 3.2 mg | 3.2 mg | 2.6 mg |
Health Goals Suitability
Weight Loss
At 76.9 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Diabetes
Moderate glycemic index (GI: 63). The starchy ingredients raise the glycemic load — reduce portion or pair with protein-rich sides. Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (1.4g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Low cholesterol (1.9mg) and low saturated fat (1.2g) make this heart-friendly. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (63) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Piece (~30.5g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Piece (~30.5g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Piece (~30.5g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Piece (~30.5g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Cheesi urulakkizhangu panthukal stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (153.7-230.6 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Frequently Asked Questions
One serving of Cheesi urulakkizhangu panthukal contains 76.9 kcal (1.4g protein, 6.8g carbs, 4.9g fat). That's 252.2 kcal per 100g. You can track exact portions in the Hint app.
At 76.9 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 63). The starchy ingredients raise the glycemic load — reduce portion or pair with protein-rich sides. Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 63 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Cheesi urulakkizhangu panthukal has 1.4g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Cheesi urulakkizhangu panthukal is light enough for dinner at 76.9 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Cheesi urulakkizhangu panthukal is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Moderate-to-high GI (63) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Scientific References
Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
