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Soaking
Rinse and then soak the sabudana pearls in water, for 5 to 6 hours or overnight. Drain the soaked sabudana pearls very well in a strainer.
Varaku Sabappathi Cutlet
Varaku Sabappathi Cutlet has 54.1 calories per serving (1 Small Piece) — that's 170.5 calories per 100g. It provides 0.3g protein, 9g carbs, and 1.9g fat. With a medium glycemic index (GI: 69), this recipe is suitable for heart health. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Varaku Sabappathi Cutlet in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Piece (30 g)
- Calories54.1 kcal
- Carbs9.0 g (36.1 kcal)
- Protein0.3 g (1.3 kcal)
- Fats1.9 g (16.7 kcal)
Nutrition Label
Varaku Sabappathi Cutlet
- Serving Size1 Small Piece (30 g)
- Calories54.1 kcal
- Carbs9.0 g
- Fiber0.8 g
- Sugar0.7 g
- Protein0.3 g
- Fat1.9 g
- Saturated fat0.4 g
- Mono unsaturated fat0.7 g
- Poly unsaturated fat0.7 g
- Cholesterol0.0 mg
- Sodium63.5 mg
Nutrition per 100g
- Calories170.5 kcal
- Carbs28.4 g
- Fiber2.4 g
- Sugar2.3 g
- Protein1.0 g
- Fat5.9 g
- Cholesterol0.0 mg
- Sodium200.2 mg
1 serving = 31.7g
Cooking time: 20 minutes
Serves: 16 persons
Ingredients
Lemon juice
1 Tea Spoon
Carrot orange
50 Grams
Sweet potato brown skin
200 Grams
Chillies green - all varieties
0.5 Tea Spoon
Coriander leaves
10 Grams
Ginger fresh
2 Grams
Onion small
50 Grams
Rice bran oil
2 Table Spoon
Salt
2.5 Grams
Water
50 Milliliter
Cumin powder
0.5 Tea Spoon
Red chilli powder
0.5 Tea Spoon
chat masala
0.5 Tea Spoon
Sago
100 Grams
Instructions
1
2
Wash and chop the vegetables
Wash the vegetables thoroughly with water and chop them. Boil the sweet potatoes in a pressure cooker, remove the peel and mash it finely.
3
Mix the ingredients
Now add all the ingredients to the mashed potatoes and mix well.
4
Make the cutlets.
Shape them into small patties little thick like cutlets. Shape the patties and keep them ready.
5
Baking
Preheat the oven to 220 degrees celsius. Grease the baking tray with oil, and place the cutlet and brush the top with oil. Once preheated, bake it for 20 minutes. In between, around 10 minutes flip the cutlet to the other side and again continue baking. Now Place the oven in grill mode and grill it for about 4-5 minutes till the top turns nice golden in colour.
6
Serving
Serve hot with chutney.
Glycemic Index
69 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 | Varaku Sabappathi Cutlet | Inippulla tikkis | Mishti Aloo Tikkis | Ratalyachi tikki |
|---|---|---|---|---|
| Calories | 54.1 kcal | 54 kcal | 54 kcal | 54 kcal |
| Carbs | 9 g | 4.9 g | 4.9 g | 4.9 g |
| Protein | 0.3 g | 0.6 g | 0.6 g | 0.6 g |
| Fat | 1.9 g | 3.5 g | 3.5 g | 3.5 g |
| Fiber | 0.8 g | 1.1 g | 1.1 g | 1.1 g |
| Sugar | 0.7 g | 0.9 g | 0.9 g | 0.9 g |
| Sodium | 63.5 mg | 114.7 mg | 114.7 mg | 114.7 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 54.1 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: 69). 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 (0.3g 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
Zero cholesterol and low saturated fat (0.4g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (69) 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 (~31.7g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Piece (~31.7g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Piece (~31.7g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Piece (~31.7g) 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
Varaku Sabappathi Cutlet 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 (108.2-162.3 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.
Overcooking the vegetables
Why it matters: Overcooking destroys heat-sensitive vitamins (C, B-complex) and reduces fiber quality.
Fix: Cook vegetables until just tender. Add delicate vegetables (like spinach or capsicum) in the last 2-3 minutes.
Frequently Asked Questions
One serving of Varaku Sabappathi Cutlet contains 54.1 kcal (0.3g protein, 9g carbs, 1.9g fat). That's 170.5 kcal per 100g. You can track exact portions in the Hint app.
At 54.1 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: 69). 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 69 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Varaku Sabappathi Cutlet has 0.3g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Varaku Sabappathi Cutlet is light enough for dinner at 54.1 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Varaku Sabappathi Cutlet 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 (69) 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
