Grandma’s Weight-Loss Friendly Vegetable Cutlets with Salted Cucumber Sauce

Discover the secret to healthy eating and weight loss with this delightful recipe passed down from my grandma. These vegetable cutlets are packed with nutritious ingredients like courgettes, carrots, and peppers, and are paired with a refreshing salted cucumber yogurt sauce. This meal is not only delicious but also helps in maintaining a healthy weight, making it perfect for those looking to eat well without strict dieting.

Ingredients:

For the Vegetable Cutlets:

• 3 courgettes, grated
• 1 onion, chopped
• Olive oil for cooking and mixing
• 1 carrot, grated
• 1 green onion, chopped
• 1 red pepper, chopped
• Black pepper to taste
• Oregano to taste
• 1 clove garlic, minced
• 1 cup corn (fresh or frozen)
• 1 egg
• ½ cup flour
• Salt to taste

For the Salted Cucumber Sauce:

• 200 g fat-free yogurt
• 2 cloves garlic, minced
• 2 pickled cucumbers, chopped
• Dill to taste

Instructions:

1. Prepare the Cutlet Mixture: In a large bowl, mix together the grated courgettes, onion, a drizzle of olive oil, grated carrot, chopped green onion, chopped red pepper, black pepper, oregano, salt, and minced garlic until well combined.
2. Make the Batter: In a separate bowl, whisk together the egg and flour until smooth.
3. Combine: Fold the egg-flour mixture into the vegetable mixture until everything is well-coated.
4. Cook the Cutlets: Heat a skillet with olive oil over medium heat. Scoop portions of the mixture, form into patties, and fry each side for 3-5 minutes or until golden brown and cooked through.
5. Drain: Remove the cutlets and drain on paper towels to remove excess oil.

Prepare the Sauce:

• Mix the fat-free yogurt, minced garlic, chopped pickled cucumbers, and dill in a bowl. Chill until ready to serve.

Serving Suggestions:

Enhance the appeal and versatility of Grandma’s Vegetable Cutlets with these creative serving ideas:

• Global Twist: Introduce global flavors by adding spices like curry powder, cumin, or smoked paprika to the cutlet mixture before cooking. This can transform the dish into an exotic treat that tantalizes the taste buds.
• Sandwich Style: Serve these cutlets in a hearty whole-grain bun with lettuce, tomato, and a dollop of the salted cucumber sauce for a nutritious and satisfying sandwich.
• Appetizer Option: Make mini versions of these cutlets and serve them as appetizers at your next party or gathering. They’re perfect for dipping and can be served alongside a variety of sauces beyond the cucumber yogurt sauce, such as tahini or a spicy tomato sauce.
• Salad Topper: Crumble the cooked cutlets over a fresh garden salad for added protein and a crunch. This is a great way to add substance to a light meal, making it more filling and flavorful.

Additional Tips:

• Substitute egg with a flaxseed egg for a vegan version.
• Bake the cutlets for a healthier option, setting your oven to 200°C (400°F) and baking for 20-25 minutes.
• Experiment with different vegetables according to seasonality and personal preference.

Nutrition Information:

These vegetable cutlets are not just delicious; they’re also packed with nutrients that contribute to a healthy diet:

• Rich in Fiber: The high fiber content from courgettes, carrots, and corn helps to promote satiety, reduce cholesterol levels, and maintain a healthy digestive system. Fiber is essential for weight management as it helps to keep you feeling full for longer.
• Low in Calories: By incorporating lots of vegetables and using olive oil sparingly, these cutlets are relatively low in calories, making them suitable for weight loss without sacrificing flavor or satisfaction.
• Vitamins and Minerals: The vegetables used in these cutlets are rich in a variety of vitamins and minerals. For example, red peppers are a great source of vitamin A, which is important for vision and immune function, while carrots provide beta-carotene, an antioxidant that the body converts into vitamin A.
• Healthy Fats: Olive oil is a good source of monounsaturated fats, which are beneficial for heart health. The inclusion of olive oil not only adds flavor but also aids in the absorption of fat-soluble vitamins.
• Protein and Probiotics: The addition of an egg binds the cutlets and provides high-quality protein, essential for muscle repair and growth. The yogurt in the sauce introduces probiotics, beneficial for gut health and digestion.
• Herbs and Spices: Ingredients like garlic and dill not only enhance flavor without adding sodium or calories but also offer health benefits such as improved heart health and anti-inflammatory properties.

These vegetable cutlets with salted cucumber sauce present a balanced meal option, packed with nutrients that support overall health while also aiding in weight management. By serving these cutlets, you provide a meal that is not only nourishing and filling but also aligns with a healthy lifestyle.