Air Fried Kotlet: For A Healthy Option
Air-fried Kotlet brings a delightful twist to traditional Persian meat patties, combining health-conscious cooking with irresistible flavours. This dish, beloved for its simplicity and heartiness, has been a staple in Persian cuisine. It is usually pan-fried to achieve its characteristic crispy exterior. However, by using an air fryer, we reduce the oil content, making it a lighter option, and maintain that much-loved crunch and texture.
Ideal for a variety of dining occasions—from a quick lunch to a casual dinner or even as a satisfying snack—these air-fried kotlets are versatile. They can be savoured alone or transformed into delicious sandwiches, wrapped in pita or lavash with fresh herbs and vegetables. Each bite not only promises culinary delight but also brings a piece of Persian tradition into your kitchen, refreshed and reinvigorated for modern tastes.
Diabetic Friendly Properties
Low Glycemic Index: Potatoes in this recipe provide carbohydrates, but they have a relatively low glycemic index compared to other starchy foods, which means they cause a slower increase in blood sugar levels.
Lean Protein: Minced beef, when lean, provides high-quality protein without excessive saturated fat content, which can help stabilise blood sugar levels.
Fibre-Rich: Capsicum and onions are sources of dietary fibre, which aids in slowing down the absorption of glucose into the bloodstream and helps in better glycemic control.
Healthy Fats: The recipe uses minimal added fats, and any fats present are from lean beef and minimal oil, which is beneficial for diabetic individuals to manage their lipid profile.
Thyroid Friendly Properties
Balanced Macronutrients: The recipe incorporates a balance of carbohydrates, proteins, and fats, which is important for supporting thyroid function and overall metabolic health.
Nutrient Density: Potatoes provide essential vitamins and minerals, including vitamin C, potassium, and B-vitamins, which are important for thyroid health and metabolism.
Nutrition Information per 6 Serving
Calories: 340g
Fat: 20g
Carbs: 21g
Protein: 19g
Ingredient Insights and Their Roles
Patty:
Potatoes: Potatoes provide the structure and a soft texture that binds with the meat. Potatoes add a mild, earthy flavor that complements the spices and meat beautifully.
Minced Beef: minced beef brings richness and depth to the dish. Lean beef is preferred to keep the patties less greasy and healthier.
Onion: Onions are crucial for their moisture and sweetness, intensifying upon cooking. They also help to keep the patties moist and tender.
Green Capsicum: Adds a slight bitterness and fresh, vegetal flavor that cuts through the richness of the beef. It also contributes to the overall moisture and texture of the patties.
Eggs: Act as a binding agent to help the Kotlet ingredients hold together during shaping and cooking.
Salt and Black Pepper: Essential seasonings that enhance the natural flavours of the other ingredients.
Turmeric Powder: Provides a warm, bitter flavour and a vibrant yellow colour, adding an exotic touch to the patties.
Paprika Powder: Offers a sweet-peppery flavour and contributes to the beautiful colouration of the Kotlet.
Saffron: A luxurious spice known for its unique floral flavour and golden colouring, saffron adds an element of depth and richness to the dish.
Sandwich:
Alternative Ingredients
Minced Beef: Can be substituted with minced chicken, turkey, or a combination of minced lamb and beef for different flavours.
Potatoes: Sweet potatoes can be used as a sweeter, nutrient-rich alternative.
Eggs: For a vegan version, mashed chickpeas or a flaxseed mixture can be used as binders.
Labneh: Greek yoghurt or hummus can be used as alternatives to add a different twist to the creaminess of the sandwich.
Preparation Tips for Air Fried Kotlet
- Draining Vegetables: Ensure that the grated onion and capsicum are well-drained of excess water to prevent the patties from becoming soggy.
- Mixing: Avoid overmixing the ingredients in the food processor to keep some texture in the patties, enhancing the eating experience.
- Shaping: Wet your hands slightly when shaping the patties to prevent sticking and achieve smoother surfaces.
Serving Tips for Air Fried Kotlet
- Accompaniments: To balance the meal, serve with a side of yogurt dip or and fresh herbs and vegetables.
Storage Tips
Refrigeration: Store any uncooked Kotlet mixture in an airtight container and refrigerate for up to 2 days. Cooked Kotlets can be refrigerated for 3-4 days.
Freezing: Freeze-shaped, uncooked Kotlets on a baking sheet before transferring them to a freezer-safe bag. They can be cooked from frozen, adding a few extra minutes to the cooking time.
Reheating: To maintain their crispiness, reheat cooked Kotlets in an air fryer or oven. Avoid microwaving, as it can make them soggy.
Air Fried Kotlet
Ingredients
Patty
- 3-4 large potatoes (approx. 300g), boiled & peeled
- 500 g minced beef, preferably lean
- 1 large onion, finely grated
- 2 eggs
- 1 ½ tsp salt
- 1 tsp black pepper, freshly ground
- 1 tsp turmeric powder
- 1 tsp paprika powder
- a pinch saffron, finely grounded
Sandwich
- brown pita bread
- ½ cup arugula salad
- fresh herbs (a handful of basil leaves, mint leaves)
- 2 tomatoes, thinly sliced
- 1 small onion, thinly sliced
- ¼ cup pickled gherkins, thinly sliced
- ¼ cup labneh
Instructions
- Finely grate the onion and green capsicum. Using a sieve, press to drain excess water.
- In a food processor, combine the grated onion, capsicum, boiled potatoes, minced beef, eggs, salt, pepper, turmeric, paprika, and saffron. Pulse until the mixture is well combined but retains some texture.
- Shape the mixture into small golf ball-sized portions, then flatten slightly to form oval patties.
- Preheat the air fryer to 200°C (392°F). Line the air fryer basket with parchment paper to prevent sticking. Place the kotlet patties in the air fryer and cook for 12-15 minutes, until golden and cooked through.
- Lay out a piece of brown pita bread. Spread a thin layer of labneh down the centre, place a kotlet patty, and top with baby arugula, basil, mint, tomato slices, onion, and pickled gherkins. Fold and roll tightly to enclose the filling.
- Serve.
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