If you liked the Schezwan sauce recipe from last week and have tried it out, you will enjoy this recipe all the more. Even if you haven’t, you might be tempted to try. Pan-fried patties are a good way to get yourself to eat all those veggies, without having to complain about the taste (in case you are not so fond of them), or if you need a break from making salads and/or subzis. So, go and camouflage all the veggies that your spouse or your kids don’t like and turn them into a patty (but don’t deep fry them). Pan-frying in the right amount of oil yields an equally appetizing taste while retaining the “healthy food” status. Feel free to incorporate broccoli, cabbage or any vegetable you want to experiment with. Send me a note on how they turn out.
Watch your family’s reaction as they take the first bite. If they have merrily devoured the patties, you may let them in on your secret. 😉
Know your nutrients: This is a low calorie appetizer with some fiber, the amount of which can vary depending on the vegetables used. Use potato only as a binding agent and more of colorful veggies. If you use whole wheat bread (at least 3 g fiber per slice), it will add more fiber to the dish, but then the dish will not be gluten-free. You can serve it as a light meal with a soup preferably containing beans or chicken to add protein to the meal.
Per serving (2 patties) : 110 cals | 2 g protein | 6.5 g total fat | 2 g fiber
Time: 20-30 minutes
Ingredients (10 patties, 5 servings)
1 cup green beans, halved
1/2 carrot, cut into 10-12 slices
1/2 cup green peas
1 medium cooked potato (US) or 2 medium potatoes (India), peeled & mashed or 1-2 slice of whole wheat bread
4 tsp oil (used in two parts: 2 tsp + 2 tsp)
2 tbsp Schezwan Sauce
Salt to taste
- Boil a potato, peel & mash it. If you have already pressure cooked potatoes along with your rice &/ dal/beans the previous day, it can save you time. Alternatively, grind whole wheat bread in a grinder to make fine powder. Use this as a binding agent instead of potato. Moisten the bread if needed.
- Pass the veggies (carrot, green beans, peas) through a grinder to make a coarse mixture. Be careful not to make a fine or smooth paste, otherwise the texture is lost and the taste will not be the same.
- Heat 2 tsp oil in a non-stick pan and add the ground veggies. Saute for 2-3 minutes.
- Then add the Schezwan sauce, and salt to taste and mix well. Continue to saute for 2-3 mins and turn off the heat. Allow the mixture to cool.
- Once the mixture is cool enough to handle, add the mashed potato. Adjust salt and make 10 patties. Delicately roll the mixture to a ball and lightly flatten them.
- Heat 2 tsp oil in the same pan & pan-fry the patties on both sides.
- Serve with ketchup as a snack/appetizer or a light meal with a soup preferably containing beans or chicken to add protein to the meal.