Mankind Specialities
Tofu Cutlets

Tofu Cutlets

Recipe Details:

Ingredients

Per Serving
  • Firm tofu: 100 g
  • Steamed potato: 1 small
  • Steamed beetroot: ½ small
  • Steamed carrot: ½ small
  • Steamed peas: 1 tbsp
  • Green chili–ginger paste: ½ tsp
  • Salt: ½ tsp
  • Whole wheat breadcrumbs: for coating

Note: 1 cup = 200 ml, ½ cup = 100 ml, 1 tsp = 5 gm, 1 tbsp = 15 gm

*tsp = teaspoon, tbsp = tablespoon

Method

  • Crumble tofu in a bowl and mash with steamed vegetables.
  • Add salt and ginger-chili paste and mix well.
  • Shape the mixture into small cutlets.
  • Coat lightly with whole wheat breadcrumbs.
  • Pan-roast on a heated griddle (tava) until golden brown on both sides.
  • Serve warm with coriander-mint chutney.

Benefits

  • A protein-rich snack that supports heart health, blood sugar balance, and respiratory wellness.
  • Tofu provides plant protein that helps maintain muscle strength and steady energy levels.
  • Vegetables add antioxidants that support heart and lung health.
  • Pan-roasting instead of deep frying helps reduce excess oil intake.

Nutritional Value per serving

Calories (kcal) Carbohydrates (g) Proteins (g) Fats (g)
303.00 40.00 20.00 7.00

Reference:

  • Clinical Dietetics Manual; Indian Dietetic Association. 2nd ed. Seth V and Desai N. Elite Publishing House; 2018.
  • Longvah.T and Ananthan.R. 2017. Indian food Composition Table. 1st ed. National Institute of Nutrition.
  • Fatsecret India. Food Database and Calorie Counter. Accessed 20th Jan 2023. Available at https://www.fatsecret.co.in/calories-nutrition/
  • US Department of Agriculture. Food Data Search Results, Fish Salmon Atlantic farmed Cooked Dry Heat. Accessed 21st Feb 2023. Available at https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients

Disclaimer:

The information provided is for health awareness only and not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Always consult your doctor or a dietician before making any changes to your lifestyle or treatment regime.

*Images used are for representation purpose only.

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