Zucchini Cutlets with Yogurt Sauce

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Zucchini cutlets are not only delicious but also healthy! These cutlets are rich in vitamins, easy to prepare, and ideal for vegetarians. The refreshing yogurt sauce adds a perfect tangy touch, making this dish great for a light lunch, snack, or side dish.

Preparation Time: 15 minutes
Cooking Time: 15 minutes
Total Time: 30 minutes
Servings: 4

Ingredients

For the Cutlets:

  • 3 eggs
  • 1 zucchini, grated and squeezed to remove excess water
  • 1 potato, grated
  • 1 carrot, grated
  • Salt to taste
  • Parsley, chopped
  • 1 clove of garlic, minced
  • 4 tablespoons oatmeal
  • Black pepper, to taste
  • Oregano, to taste
  • Paprika, to taste
  • 150g cheese (like feta, cheddar, or mozzarella), grated
  • Olive oil, for frying
  • Flour, for coating

For the Sauce:

  • 3 tablespoons yogurt
  • Salt, to taste
  • 1 cucumber, grated and drained
  • 1 clove of garlic, minced
  • Dill, chopped

Directions

For the Cutlets:

  1. Prepare Vegetables:
    • Grate the zucchini, potato, and carrot. Place the grated zucchini in a clean kitchen towel and squeeze out as much excess moisture as possible. Transfer the vegetables to a large bowl.
  2. Combine Ingredients:
    • Add the eggs, chopped parsley, minced garlic, oatmeal, salt, black pepper, oregano, and paprika to the bowl. Mix well to combine.
  3. Add Cheese:
    • Fold in the grated cheese. If the mixture feels too wet, add a bit more oatmeal or flour to help bind it.
  4. Form Cutlets:
    • Take small portions of the mixture and shape them into cutlets or patties. Lightly coat each cutlet in flour.
  5. Fry the Cutlets:
    • Heat olive oil in a large skillet over medium heat. Fry the cutlets in batches, cooking for about 3-4 minutes per side, or until golden brown and cooked through.
  6. Drain Excess Oil:
    • Remove the cutlets from the skillet and place them on a paper towel-lined plate to drain excess oil.

For the Yogurt Sauce:

  1. Prepare the Sauce:
    • In a small bowl, combine the yogurt, grated and drained cucumber, minced garlic, chopped dill, and a pinch of salt. Mix well.
  2. Chill:
    • Refrigerate the sauce for about 10 minutes before serving to let the flavors meld.

Serving Suggestions

  • Serve the zucchini cutlets warm with a generous dollop of yogurt sauce on the side.
  • Pair with a fresh green salad or some roasted vegetables for a complete meal.

Cooking Tips

  • Squeeze the Zucchini Well: Removing excess water from the zucchini ensures the cutlets hold their shape and don’t become too soggy.
  • Customize the Flavor: Add spices like cumin, chili flakes, or your favorite herbs to change up the flavor profile.
  • Use a Non-Stick Pan: To prevent sticking, use a non-stick skillet and ensure the oil is hot before adding the cutlets.

Nutritional Benefits

  • Rich in Fiber and Vitamins: Zucchini, carrots, and potatoes are rich in vitamins A and C, fiber, and antioxidants.
  • High in Protein: Eggs and cheese provide protein, making these cutlets a balanced option for vegetarians.

Dietary Information

  • Vegetarian-Friendly: This recipe is suitable for vegetarians.
  • Gluten-Free Option: Use gluten-free flour for coating to make this recipe gluten-free.

Storage

  • Refrigerate: Store any leftover cutlets in an airtight container in the refrigerator for up to 3 days.
  • Freeze: You can freeze the uncooked cutlets for up to 2 months. Simply fry them directly from frozen, adding a few extra minutes to the cooking time.

Why You’ll Love This Recipe

  • Quick and Easy: These cutlets are quick to make and perfect for busy weeknights.
  • Versatile: Serve as an appetizer, side dish, or main course.
  • Nutritious: Packed with vegetables, protein, and healthy fats, they are a wholesome meal option.

Conclusion

Zucchini Cutlets with Yogurt Sauce are a versatile, nutritious, and delicious dish that’s easy to make. Whether you’re serving them as a light lunch, snack, or side dish, these cutlets will surely be a hit with the whole family. The refreshing yogurt sauce pairs perfectly with the warm, crispy cutlets.

Frequently Asked Questions

  1. Can I bake the cutlets instead of frying them?
    Yes, you can bake them at 200°C (400°F) for about 20-25 minutes, flipping halfway through.
  2. Can I make the cutlets ahead of time?
    Yes, you can prepare the mixture ahead of time and store it in the refrigerator for up to a day before frying.
  3. What other vegetables can I add?
    You can add grated bell peppers, sweet potatoes, or spinach for extra flavor and nutrition.
  4. Is there a dairy-free version?
    Substitute the cheese with a dairy-free alternative and use plant-based yogurt for the sauce.
  5. Can I use another grain instead of oatmeal?
    Yes, breadcrumbs, almond flour, or chickpea flour can work as a binder.
  6. What kind of cheese is best?
    Feta, cheddar, or mozzarella works well, but feel free to use your favorite cheese.
  7. Can I make the sauce vegan?
    Substitute yogurt with a plant-based yogurt option like coconut or almond yogurt.
  8. Do I need to peel the zucchini?
    No, you can leave the peel on for added nutrients and color.
  9. Can I air-fry the cutlets?
    Yes, air-fry at 180°C (360°F) for about 15 minutes, flipping halfway through.
  10. How can I make the cutlets spicier?
    Add chopped chili, cayenne pepper, or hot paprika to the mixture for a spicy kick.
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