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Soya cutlet
  • Serving Size 1 Medium Piece (40 g)
  • Calories118.0 kcal
  • Carbs11.0 g (43.9 kcal)
  • Protein9.6 g (38.5 kcal)
  • Fats4.0 g (35.6 kcal)

Soya cutlet recipe

Soya cutlet is a good source of protein, iron, and vitamin E. HINT: Eat these deep-fried snacks in moderation as they contain too many calories and trans fat.

Cooking time: 20 minutes

Serves: 14 persons

Ingredients
Lime juice
1 Table Spoon
Potato
200 Grams
Coriander leaves
15 Grams
Ginger fresh
2 Grams
Rice bran oil
3 Table Spoon
Salt
0.5 Tea Spoon
Cumin powder
0.5 Tea Spoon
Red chilli powder
0.5 Tea Spoon
Coriander powder
0.5 Tea Spoon
chat masala
0.5 Tea Spoon
Soya chunks
250 Grams
Bread crumbs
50 Grams
Instructions
1
Washing
Wash and chop the vegetables and keep them aside.
2
Boiling
Boil the soya chunks until soft, mince them finely.
3
Mix the spices
In a large bowl and add crushed ginger, crushed garlic, finely chopped onion, chopped coriander leaves, chopped mint leaves, chopped green chilies, red chili powder, turmeric powder, cloves, and cinnamon powder it. Mix all these ingredients well and then add boiled potato to it. Mash the potato, using a spatula, and mix it well among the other ingredients.
4
Make patties
Meanwhile, press the minced soya in between your palms so that it becomes moisture-free. Now, add this to the potato mix and whisk well. Make sure the chicken is well coated with the spices. Now, sprinkle some salt as per your taste and mix it well.
5
Stuffing And Shaping Cutlet
Once done, take a small portion of the cutlet mixture and make small balls out of it. Press these balls between your palms and flatten them out in the shape of cutlets. Now, dip these raw cutlets in a bowl containing bread crumbs and, one by one, cover them in crumbs. Once done, set these aside to rest.
6
Frying the cutlet
Next, place a pan over medium flame and add oil in it. Once hot, add the coated cutlets in the hot oil and fry these until they are crisp and golden brown. Make sure that the cutlet is well cooked. Place these fried cutlets on a plate lined with absorbent paper to soak up the extra oil.
7
Serve it
Serve these hot along with a dip of your choice!
Nutrition Label

Soya cutlet

  • Serving Size1 Medium Piece (40 g)
  • Calories118.0 kcal
  • Carbs11.0 g
  • Fiber2.6 g
  • Sugar0.2 g
  • Protein9.6 g
  • Fat4.0 g
  • Saturated fat0.8 g
  • Mono unsaturated fat1.4 g
  • Poly unsaturated fat1.3 g
  • Cholesterol0.4 mg
  • Sodium120.6 mg

Glycemic Index

37 Low
Low
Medium
High

Low glycemic impact due to protein and fat and fiber slowing carbohydrate absorption.

How to flatten the spike

  • Eat protein portions first before rice or bread
  • The fiber content helps moderate blood sugar spikes

Compare & Substitute

NutrientSoya cutletBhutta katletChaya CutletChicken cutlet
Calories118 kcal88.1 kcal88.1 kcal78.8 kcal
Carbs11 g9.4 g9.4 g4.3 g
Protein9.6 g1.1 g1.1 g3.5 g
Fat4 g5.1 g5.1 g5.3 g
Fiber2.6 g0.8 g0.8 g0.4 g
Sugar0.2 g0.9 g0.9 g0.1 g
Sodium120.6 mg122.4 mg122.4 mg90.6 mg
Cholesterol0.4 mg0.5 mg0.5 mg14.3 mg

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