NO-OIL SPINACH & PANEER CUTLETS
No oil · No potato · No binding · Pan-roasted
Makes 5 cutlets @ 30g each · ~55–65 kcal per cutlet
Ingredients
Base :
- Spinach (palak, blanched + water squeezed out) — 2 cups
- Low fat paneer, homemade — ⅔ cup
Aromatics :
- Ginger-garlic paste — 1 tsp
- Green chilli — 1 (optional)
Spices :
- Coriander powder — ½ tsp
- Cumin powder — ½ tsp
- Amchur (mango powder) — ½ tsp
- Pav bhaji masala — ½ tsp
- Red chilli powder — ½ tsp
- Salt — to taste
MEDHOD
01
Prep the spinach
Blanch spinach in boiling water for 2 mins. Drain immediately and transfer to cold water to hold the colour. Once cool, squeeze out ALL the water very firmly — wet spinach = cutlets that fall apart. You need 2 cups after squeezing. Chop finely. Set aside.
02
Prep the paneer
Crumble ⅔ cup homemade low fat paneer into a bowl. Mash well with your hands until completely smooth — no lumps. This is your only binder.
03
Build the dough
Combine mashed paneer, chopped spinach, ginger-garlic paste, green chilli and all spices. Mix firmly until everything comes together into a dough that holds shape when pressed.
04
Shape @ 30g each
Take a 30g portion. Roll between your palms into a smooth ball, flatten into a round cutlet. Repeat — makes 5 cutlets from this batch.
05
Pan-roast — no oil
Heat non-stick or cast iron pan on medium. Place cutlets directly — no oil. Slow roast 10–12 mins one side until golden. Flip carefully, cook 3–4 mins other side. Serve hot with green chutney.
CALORIE BREAKDOWN
Total for 5 cutlets · ~55–65 kcal per cutlet @ 30g
| Ingredient | Qty | Kcal |
|---|---|---|
| Spinach (blanched) | 2 cups (~120g) | 28 |
| Low fat paneer (homemade) | ⅔ cup (~130g) | 235 |
| Ginger-garlic paste | 1 tsp | 5 |
| Spices | minimal | 10 |
| TOTAL (5 cutlets) | ~278 | |
| Per cutlet @ 30g | ~55–65 kcal |
HOW TO SERVE
With Soup & Egg — Snack or Light Meal
Serve 2–3 cutlets alongside a bowl of soup and egg whites or a full egg omelette. Simple, balanced, high protein.
Omelette Wrap — Dinner
Make a thin egg omelette, place 2 cutlets in the centre, roll into a wrap. Quick, filling dinner — no chapati needed.
Chapati Wrap — Lunch
Place 2 cutlets inside a chapati with green chutney, roll into a wrap. Easy to carry, great for a retreat lunch.
SERVING
- Girls — 2 cutlets
- Boys — 3 cutlets
Pair with soup + egg for a complete retreat meal.
KEY TIPS
- Squeeze spinach bone dry — most important step
- Paneer must be well mashed — it is the only binder
- Handle gently while flipping — softer than beetroot cutlet
- Calories vary slightly depending on fat content of homemade paneer