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Roast Spices
Dry roast coriander seeds, pepper and cumin in a pan. Powder the dry roasted spices into mortar and pestle.
Urulaikizhangu Tikki
Urulaikizhangu Tikki has 72.9 calories per serving (1 Small Piece) — that's 240 calories per 100g. It provides 0.7g protein, 4.2g carbs, and 5.9g fat. With a high glycemic index (GI: 75), this recipe is suitable for heart health. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Urulaikizhangu Tikki in the Hint app (https://clearcals.com/products/hint) — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Piece (30 g)
- Calories72.9 kcal
- Carbs4.2 g (16.8 kcal)
- Protein0.7 g (2.7 kcal)
- Fats5.9 g (53.5 kcal)
Nutrition Label
Urulaikizhangu Tikki
- Serving Size1 Small Piece (30 g)
- Calories72.9 kcal
- Carbs4.2 g
- Fiber0.8 g
- Sugar0.5 g
- Protein0.7 g
- Fat5.9 g
- Saturated fat0.7 g
- Mono unsaturated fat1.3 g
- Poly unsaturated fat3.6 g
- Cholesterol0.5 mg
- Sodium86.2 mg
Nutrition per 100g
- Calories240.0 kcal
- Carbs13.8 g
- Fiber2.5 g
- Sugar1.5 g
- Protein2.2 g
- Fat19.5 g
- Cholesterol1.5 mg
- Sodium283.5 mg
1 serving = 30.4g
Cooking time: 10 minutes
Serves: 19 persons
Ingredients
Boiled potato
300 Grams
Green peas raw
50 Grams
Sunflower oil
100 Milliliter
Chillies green - all varieties
10 Grams
Coriander leaves
50 Grams
Onion big
50 Grams
Coriander seeds
0.5 Tea Spoon
Cumin seeds
0.5 Tea Spoon
Pepper, black
0.5 Tea Spoon
Salt
0.5 Tea Spoon
Ginger garlic paste
1 Tea Spoon
Red chilli powder
0.5 Tea Spoon
Instructions
1
2
Mash
In a bowl mash boiled potatoes and boiled peas and mix them well.
3
Saute
In a pan, saute onion (julienne) and then add them to mashed aloo.
4
Add Spices
Add little salt, ginger garlic paste, roasted masala spice, green chilly, fresh coriander and red chilli powder into aloo tikki mixture. Mix well.
5
Oil for moisture
Add 1/2 tsp oil for some moisture into tikki mix.
6
Make Round Shape
Take a portion of aloo tikki mixture and make a ball out of it and gently flatten them into a round shape. Keep them in a fridge for 30 minutes.
7
Sprinkle
Sprinkle some flour onto them.
8
Shallow Fry
In a pan, shallow fry the aloo tikki with oil.
9
Serve
Serve Hot
Also Known As
Glycemic Index
75 High
Likely to produce a faster blood glucose rise; keep portions controlled and pair with protein/fiber.
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 | Urulaikizhangu Tikki | Aloo cutlet | Batatyache cutlet | Potato cutlet |
|---|---|---|---|---|
| Calories | 72.9 kcal | 50.7 kcal | 50.7 kcal | 50.7 kcal |
| Carbs | 4.2 g | 4.6 g | 4.6 g | 4.6 g |
| Protein | 0.7 g | 1.2 g | 1.2 g | 1.2 g |
| Fat | 5.9 g | 3.1 g | 3.1 g | 3.1 g |
| Fiber | 0.8 g | 1.1 g | 1.1 g | 1.1 g |
| Sugar | 0.5 g | 0.8 g | 0.8 g | 0.8 g |
| Sodium | 86.2 mg | 27 mg | 27 mg | 27 mg |
| Cholesterol | 0.5 mg | 0.2 mg | 0.2 mg | 0.2 mg |
Health Goals Suitability
Weight Loss
At 72.9 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
Higher glycemic index (GI: 75) means this can cause blood sugar spikes. The refined carbohydrates contribute to rapid glucose absorption. Diabetics should consume smaller portions and always pair with protein and fiber to slow digestion.
Muscle Gain
Low protein content (0.7g 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 (0.5mg) and low saturated fat (0.7g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (75) 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 iron content supports thyroid hormone production. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Piece (~30.4g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Piece (~30.4g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Piece (~30.4g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Piece (~30.4g) 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
Urulaikizhangu Tikki 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 (145.9-218.8 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 Urulaikizhangu Tikki contains 72.9 kcal (0.7g protein, 4.2g carbs, 5.9g fat). That's 240 kcal per 100g. You can track exact portions in the Hint app.
At 72.9 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.
Higher glycemic index (GI: 75) means this can cause blood sugar spikes. The refined carbohydrates contribute to rapid glucose absorption. Diabetics should consume smaller portions and always pair with protein and fiber to slow digestion. The glycemic index is 75 (High). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Urulaikizhangu Tikki has 0.7g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Urulaikizhangu Tikki is light enough for dinner at 72.9 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Urulaikizhangu Tikki 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 (75) 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
Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Dietary iron from diverse food sources helps prevent iron deficiency anemia
WHO (2001). Iron deficiency anaemia: assessment, prevention, and control. World Health Organization.
DOI: WHO/NHD/01.3Portion 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
