White Germ Cutlets - Side Dish

Servings: 2
Preparation Time: 20 minutes
Cooking Time: 20 minutes

Ingredients

Toasted wheat germ – 1 cup
Soy flour – 1 cup
Potatoes, boiled and mashed well – 2 no
Spinach finely chopped – 1 bunch
Bottle gourd grated – ½
Carrot grated – 1 no
Onion finely chopped – 1 no
Ginger crushed – 1 small piece
Garlic flakes crushed – 6 flakes
Pepper powder – 1 tsp
Salt to taste
Oil to shallow fry

Preparation

Press out all excess water from bottle gourd. Press out all moisture from spinach, by dabbing in the fold of a napkin. Take potatoes in a large mixing bowl. Add all vegetables, garlic, chilly, ginger and salt. Sprinkle half soy flour and wheat germ over ingredients. Make a thin paste of remaining soy flour. Add a pinch of salt as well as pepper, keep aside. Mix all ingredients of bowl by hand, to form a soft lump. Take portions of mixture, form cutlets shaping as desired. Refrigerate for 10 minutes, or till required, covering with a moist cloth. Dip each patty in soy flour paste, and roll in remaining wheat germ. Shallow fry a few at a time in a greased skillet, till golden brown on both sides. Serve hot with sauce.

Tip: Many studies indicate that a potassium-rich diet can help achieve healthy blood pressure levels and that potassium supplements can lower systolic blood pressure by 1.8 m Hg and diastolic blood pressure by 1 mm Hg. In fact, there is some evidence that a potassium-rich diet can reduce the risk of stroke by 22% to 40%. Current expert guidelines now support the use of potassium supplements or enough dietary potassium to achieve 3,500 mg per day for people with normal or high blood pressure (who have no risk factors for excess potassium levels). This goal is particularly important in people who have high sodium intake. The best source of potassium is from the fruits and vegetables that contain them. Some potassium-rich foods include bananas, oranges, pears, prunes, cantaloupes, tomatoes, dried peas and beans, nuts, potatoes, and avocados.