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Breaded veggie cutlets with baked vegetables

Enjoy this great meat substitute. Your family will be amazed!!

Breaded veggie cutlets with baked vegetables
 
Serves: 4
Prep time:
Cook time:
Total time:
 
Enjoy this great meat substitute. Your family will be amazed!!
Ingredients
  • For Veggie Cutlets:
  • 3 cups water
  • For hydrating: ½ Tsp. of each: cumin, turmeric, garlic & onion, powder
  • About 48 Veggie Cutlets (152g/5.4oz)
  • For coating mix:
  • 1 ½ Tsp. of each: garlic & onion powder, ground black pepper, & dried parsley
  • 1 cup dry, grated, plain breadcrumbs
  • ⅓ Tsp. sea salt
  • 2 large eggs, beaten
  • ¾ cup soymilk, plain
  • About 15'' olive oil cooking spray
  • For vegetables:
  • 1 cup eggplant & 1 medium potato, diced
  • 1 cup of each: onion & zucchini, sliced
  • 1 medium red pepper, strips
  • 4 cloves garlic, minced
  • ½ Tsp. of each: parsley, paprika, oregano, & basil, ground
  • ¼ Tsp. sea salt
  • 2 Tbsp. Balsamic vinegar
  • 2 Tbsp. olive oil
  • 1 medium lime
Instructions
  1. Boil water with spices for hydrating
  2. Remove pot from heat and add Veggie Cutlets. Wait until tender (Approx. 5 min.)
  3. Drain Veggie Cutlets and remove excess liquid using a spatula.
Nutrition Information
Calories: 480 Fat: 16g Saturated fat: 2.5g Trans fat: 0g Carbohydrates: 51g Sugar: 12g Sodium: 620mg Fiber: 14g Protein: 30g Cholesterol: 95mg

 

INGREDIENTS

For Veggie Cutlets

  • 3 cups water
  • For hydrating:
    • ½ Tsp. of each: cumin, turmeric, garlic & onion, powder
  • About 48 Veggie Cutlets (152g/5.4oz)
  • For coating mix:
    • 1 ½ Tsp. of each: garlic & onion powder, ground black
    •  pepper & dried parsley
  • 1 cup dry, grated, plain breadcrumbs
  • ⅓ Tsp. sea salt
  • 2 large eggs, beaten
  • ¾ cup soymilk, plain
  • About  15” olive oil cooking spray

For vegetables:

  • 1 cup eggplant & 1 medium potato, diced
  • 1 cup of each: onion & zucchini, sliced
  •  1 medium red pepper, strips
  • 4 cloves garlic, minced
  • ½ Tsp. of each: parsley, paprika, oregano, & basil, ground
  • ¼ Tsp. sea salt
  • 2 Tbsp. Balsamic vinegar
  • 2 Tbsp. olive oil
  • 1 medium lime

 Prep Time: 15 min.    Cook Time: 40 min.    Servings: 4 

INSTRUCTIONS FOR HYDRATING

  1. Boil water with spices for hydrating.
  2. Remove pot from heat and add Veggie Cutlets. Wait until tender (Approx. 5 min.).
  3. Drain Veggie Cutlets and remove excess liquid using a spatula.

DIRECTIONS

  1. Preheat oven to 425ºF
  2. Hydrate Veggie Cutlets (See instructions).
  3. In a large bowl, stir together ingredients for vegetables. Squeeze lime and mix.
  4. Place them in a baking pan and bake for about 20 min. Turn once through the cooking time.
  5. Seasoned coating mix: in a medium bowl, combine spices & herbs for coating, breadcrumbs, and salt.
  6. Mix eggs & soymilk and dip Veggie Cutlets into it. Then coat both sides with seasoned coating mix.
  7. Coat a large oven dish with cooking spray. Place breaded Veggie Cutlets on it and spray over them with cooking spray.
  8. Bake for about 15 min. Turn once through the cooking time.
  9. Transfer Veggie Cutlets to dinner plates and arrange baked vegetables around.

NUTRITION INFORMATION PER SERVING:Calories 480, Total Fat 16g, Saturated Fat 2.5g, Trans Fat 0g, Cholesterol 95mg, Sodium 620mg, Potassium 1,610mg, Total Carbohydrate 51g, Dietary Fiber 14g, Sugars 12g, Protein 30g, Vitamin A 30%DV, Vitamin C 50%DV,

Calcium 30%DV, Iron 50%DV.

Any substitution made to the ingredients will change the Nutritional Information per Serving.

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Enjoy your Veggie Cutlets recipes, adding to your meal juices or fruits with high levels of vitamin C:

□  Acerola (West Indian cherry), cranberry, grapefruit, guava, kiwi, lemon-lime, mango, cantaloupe-honeydew melon,

orange, papaya, pineapple, raspberry, strawberry, tangerine

□  Vegetable juices with: carrot, onion, bell pepper (yellow, red & green), spinach, tomato

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