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Okara Cutlet (Tikki)
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A picture of Okara Cutlet (Tikki).

Okara Cutlet (Tikki)

HEALTHY! TASTY! RECIPES (JICA TCP, Himachal)
HEALTHY! TASTY! RECIPES (JICA TCP, Himachal) @jica_tcp_himachal_EN
Himachal Pradesh, India

Okara is the solid fibrous part of the soya paste left after the removal of the soya milk for tofu making (see the page of Soya milk). Okara cutlets are prepared by mixing the okara with the boiled potatoes. By adding okara, quantity of potatoes can be reduced for lower consumption of carbohydrates.

Amount of Nutrients and Percent Daily Value (DV) per Piece:

Calories: 25.2 kcal (%DV 1.3)
Protein: 0.7 g (%DV 1.4)
Fat: 0.9g (%DV 1.1)
Carbohydrates: 3.9 g (%DV 1.4)
Dietary fiber: 0.3g (%DV 1.1)

Okara is the solid fibrous part of the soya paste left after the removal of the soya milk for tofu making (see the page of Soya milk). Okara cutlets are prepared by mixing the okara with the boiled potatoes. By adding okara, quantity of potatoes can be reduced for lower consumption of carbohydrates.

Amount of Nutrients and Percent Daily Value (DV) per Piece:

Calories: 25.2 kcal (%DV 1.3)
Protein: 0.7 g (%DV 1.4)
Fat: 0.9g (%DV 1.1)
Carbohydrates: 3.9 g (%DV 1.4)
Dietary fiber: 0.3g (%DV 1.1)

Read more

Okara Cutlet (Tikki)

HEALTHY! TASTY! RECIPES (JICA TCP, Himachal)
HEALTHY! TASTY! RECIPES (JICA TCP, Himachal) @jica_tcp_himachal_EN
Himachal Pradesh, India

Okara is the solid fibrous part of the soya paste left after the removal of the soya milk for tofu making (see the page of Soya milk). Okara cutlets are prepared by mixing the okara with the boiled potatoes. By adding okara, quantity of potatoes can be reduced for lower consumption of carbohydrates.

Amount of Nutrients and Percent Daily Value (DV) per Piece:

Calories: 25.2 kcal (%DV 1.3)
Protein: 0.7 g (%DV 1.4)
Fat: 0.9g (%DV 1.1)
Carbohydrates: 3.9 g (%DV 1.4)
Dietary fiber: 0.3g (%DV 1.1)

Okara is the solid fibrous part of the soya paste left after the removal of the soya milk for tofu making (see the page of Soya milk). Okara cutlets are prepared by mixing the okara with the boiled potatoes. By adding okara, quantity of potatoes can be reduced for lower consumption of carbohydrates.

Amount of Nutrients and Percent Daily Value (DV) per Piece:

Calories: 25.2 kcal (%DV 1.3)
Protein: 0.7 g (%DV 1.4)
Fat: 0.9g (%DV 1.1)
Carbohydrates: 3.9 g (%DV 1.4)
Dietary fiber: 0.3g (%DV 1.1)

Read more
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Ingredients

30 minutes
10 pieces: 5.5cm-diameter in size
  • 1 cupOkara
  • 1/2 cupBoiled potatoes
  • 1 tbspOnion (finely chopped)
  • 1 tbspGinger (crushed)
  • 1 tspRed chilli powder
  • 1 tspSalt
  • 1 tspCumin seeds
  • as required Mustard oil for shallow fry
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Steps

30 minutes
  1. 1

    Mix the okara and the potatoes properly.

  2. 2

    Add the chopped onions, ginger and spices to it.

  3. 3

    Mix the ingredients properly.

  4. 4

    Make small balls with the mixture and flatten them with the hands.

  5. 5

    Cook the cutlets from both the sides till light brown.

  6. 6

    Serve it with sauce.

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HEALTHY! TASTY! RECIPES (JICA TCP, Himachal)
HEALTHY! TASTY! RECIPES (JICA TCP, Himachal) @jica_tcp_himachal_EN
on February 11, 2020 10:38
Himachal Pradesh, India
“Healthy! Tasty! Recipes” were developed under the Japan International Cooperation Agency (JICA)’s Phase II Project for Crop Diversification in Himachal Pradesh (2017-2022), to promote self-consumption of vegetables by farmers, especially targeting newly introduced vegetables unfamiliar to the farmers.Furthermore, the recipes include ideas of contributing to nutrition improvement in the State as majority of the population in Himachal is found to have health problems such as anemia, hypertension and overweight. Also focusing on the food habits of Himachali, who are generally vegetarians, sources of protein seem lacking in their food. Efforts were therefore made to prepare the recipes based on the following points:1) Use of crops rich in nutrients such as iron and protein2) Use of low sugar, low salt and low fat, following the WHO’s Recommended Daily Intake3) Application of cooking methods to retain more nutrients such as steaming instead of boiling and shallow frying instead of deep frying4) Maximization of value of traditional recipes and use of ingredients locally available for wider acceptability5) Suggestion of “Immunity boosting recipes” using vitamin-C rich vegetables with concern over the spread of COVID-19 infection in India.Remark: Nutrition information of the recipes are sourced mainly from "SELF Nutrition Data", etc.--------------------------------------------------------------------For translation of recipes in Hindi please click on the below mentioned linkhttps://cookpad.wasmer.app/in/users/20736692
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