This recipe for Vegetable Cutlets with Salted Cucumber Sauce is a healthy and delicious way to enjoy vegetables and lose weight without dieting. These cutlets are packed with fresh veggies and flavorful seasonings, making them a satisfying and nutritious meal. Paired with a tangy and refreshing salted cucumber sauce, they are perfect for any time of the day. Here’s everything you need to know about this wonderful recipe that helped Elizabeth’s grandmother lose weight.
Ingredients Overview:
For the Vegetable Cutlets:
- Courgettes (Zucchini): Grated and used as the base of the cutlets, providing moisture and a mild flavor.
- Salt: Draws out excess moisture from the courgettes and enhances the overall flavor.
- Onion and Green Onion: Add a savory depth of flavor and a bit of crunch.
- Carrot: Adds sweetness and additional texture.
- Red Pepper: Provides color and a slight sweetness.
- Garlic: Adds a robust flavor.
- Corn: Adds sweetness and a slight crunch.
- Black Pepper and Oregano: Seasonings that enhance the flavor of the cutlets.
- Egg: Helps bind the ingredients together.
- Flour: Adds structure to the cutlets, making them easier to shape and fry.
- Olive Oil: Used for frying, adds healthy fats and a rich flavor.
For the Salted Cucumber Sauce:
- Fat-Free Yogurt: The base of the sauce, adds creaminess without the extra fat.
- Garlic: Adds a strong, pungent flavor.
- Pickled Cucumbers: Provide a tangy and refreshing flavor.
- Fresh Dill: Adds a fresh, herbaceous note.
Directions in Detail:
1. Prepare the Vegetables:
- Grate the courgettes and place them in a colander. Sprinkle with salt and let them sit for about 10 minutes to draw out excess moisture. Squeeze out any remaining liquid to prevent the cutlets from becoming too soggy.
- In a large bowl, combine the grated courgettes, finely chopped onion, grated carrot, chopped green onion, finely chopped red pepper, minced garlic, and corn.
2. Season and Mix:
- Add black pepper and oregano to taste. Mix well to evenly distribute the seasonings.
- Add the egg and flour to the vegetable mixture. Stir until well combined, forming a batter that holds together when scooped.
3. Cook the Cutlets:
- Heat some olive oil in a frying pan over medium heat.
- Scoop spoonfuls of the vegetable mixture into the pan, flattening them into patties. Fry for 3-5 minutes on each side until golden brown.
- Flip the cutlets, cover the pan, and cook for another 5-7 minutes until cooked through.
- Place the fried cutlets on paper towels to absorb excess oil.
4. Prepare the Salted Cucumber Sauce:
- In a bowl, mix the fat-free yogurt with the minced garlic and finely chopped pickled cucumbers. Add chopped fresh dill and stir well. This sauce complements the vegetable cutlets perfectly, adding a refreshing and tangy flavor.
5. Serve:
- Serve the vegetable cutlets hot with the salted cucumber sauce on the side. The combination of the crispy, savory cutlets and the cool, tangy sauce is simply irresistible.
Tips for Perfect Vegetable Cutlets:
- Drain Vegetables: Ensure the courgettes are well-drained to prevent the cutlets from being too moist.
- Even Frying: Fry the cutlets in batches if necessary to avoid overcrowding the pan and ensure even cooking.
- Adjust Seasonings: Feel free to adjust the seasonings to your taste. You can add other herbs or spices to the mixture for extra flavor.
Nutritional Benefits:
- Low in Calories: These vegetable cutlets are low in calories but high in nutrients, making them perfect for weight loss.
- Rich in Vitamins and Minerals: The variety of vegetables provides a wide range of vitamins and minerals.
- High in Fiber: The vegetables and corn add a good amount of dietary fiber, which aids in digestion and keeps you full longer.
Serving Suggestions:
- Main Course: Enjoy the cutlets as a main course with a side salad or roasted vegetables.
- Snack: These cutlets make a great healthy snack, especially when paired with the salted cucumber sauce.
- Appetizer: Serve them as an appetizer at a gathering or family dinner.
Conclusion:
Grandma’s Vegetable Cutlets with Salted Cucumber Sauce are a nutritious and delicious way to incorporate more vegetables into your diet. They are easy to make, flavorful, and perfect for those looking to lose weight without sacrificing taste. This recipe is a testament to how simple ingredients can create a satisfying and healthy meal. Enjoy these cutlets any time of the day and reap the benefits of a wholesome, balanced diet.
Happy cooking!