Chicken Chop dengan Kentang Goreng
Makan Tengah Hari • Malaysia
How to Make Vegetarian Chicken Chop with Fries (Traditional & Healthy Version)
Vegetarian Chicken Chop with Fries is a delicious and innovative global snack that brings together the crispy, spiced cutlet tradition of Indian street food with the universally loved crunch of fries. Originating as a clever twist on the Bengali 'chop', this vegetarian version uses protein-rich soya granules and hearty vegetables to mimic the texture and taste of chicken, making it perfect for those seeking a plant-based alternative. The fries, baked instead of fried, provide a guilt-free indulgence that pairs beautifully with the savory chops. This snack is popular in Indian fusion cafes and at home gatherings, where the love for flavorful street food meets the need for healthier, home-cooked options. With aromatic spices like garam masala, dhania (coriander), and a hint of kasuri methi (dried fenugreek), the chops are bursting with flavor, while the fries offer a familiar comfort. Serve with green chutney or tomato ketchup for an irresistible teatime or party treat. Vegetarian Chicken Chop with Fries is a vibrant, protein-packed snack that fits perfectly into the modern Indian kitchen—offering taste, texture, and nutrition in every bite.
Bahan-bahan(untuk 2 vegetarian chops + 1 cup baked fries)
- 1 cup Soya granules (boiled and drained)
- 2 medium Boiled potatoes (mashed)
- 1 small Carrot (grated)
- 1/4 cup Green peas (boiled)
- 1 small Onion (finely chopped)
- 1 tsp Ginger-garlic paste
- 1/2 tsp Garam masala
- 1/2 tsp Coriander powder (dhania powder)
- 1/4 tsp Red chili powder (adjust to taste)
- 1/2 tsp Kasuri methi (crushed) - pilihan
- to taste Salt
- 1/2 cup Whole wheat bread crumbs
- 2 tbsp Corn flour (for binding)
- 2 medium Potatoes (for fries) (cut into batons)
- 2 tbsp Olive oil (for baking)
- 1/4 tsp Black pepper (for fries)
Arahan
- 1
Prepare soya granules by boiling them for 5 minutes, then draining and squeezing out excess water. Mash boiled potatoes and combine with grated carrot, boiled peas, and chopped onion in a mixing bowl.
5 minutes
Ensure soya is well-drained to avoid soggy chops.
- 2
Add ginger-garlic paste, garam masala, coriander powder, red chili powder, kasuri methi (if using), and salt. Mix thoroughly.
3 minutes
Taste and adjust spices for balanced flavor.
- 3
Add corn flour and 1/4 cup bread crumbs for binding. Mix until the mixture holds together. Shape into oval or round chops.
4 minutes
Grease palms with a little oil to prevent sticking.
- 4
Roll each chop in the remaining bread crumbs for a crisp outer layer.
2 minutes
Press gently to ensure even coating.
Kenapa hidangan ini sihat
By swapping out traditional chicken for soya and vegetables, this recipe significantly reduces saturated fat and cholesterol, making it heart-friendly. Baking the chops and fries rather than deep-frying further lowers calorie content, while whole wheat bread crumbs and added veggies boost fiber and micronutrients. This approach keeps the snack tasty yet much healthier than conventional versions, fitting perfectly into a calorie-conscious Indian meal plan.
This vegetarian chicken chop with fries is rich in plant-based protein from soya granules and peas, as well as fiber from whole wheat bread crumbs and vegetables. Baking instead of deep-frying reduces oil usage, keeping total fat lower. The dish offers B-vitamins, vitamin C, potassium, and magnesium, while the potatoes (fries) provide complex carbohydrates for sustained energy. Using olive oil adds healthy monounsaturated fats, making this snack nutrient-dense and balanced for most diets.
Petua
- 💡Tip 1: Squeeze out all water from soya to avoid soggy chops.
- 💡Tip 2: Use fresh, homemade bread crumbs for best texture.
- 💡Tip 3: Always preheat the oven for even crispiness.
- 💡Tip 4: Add a pinch of chaat masala on fries for an Indian twist.
- 💡Tip 5: Serve immediately for maximum crunch.
Penyimpanan & hidangan
Keeps for 6-8 hours at room temperature. Refrigerate for up to 2 days.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 550.0 kcal |
| Protein | 8.5 g |
| Karbohidrat | 18.0 g |
| Jumlah Lemak | 10.5 g |
| Serat | 2.1 g |
| Gula | 0.7 g |
| Zat Besi | 1.1 mg |
| Kalsium | 22.0 mg |
| Natrium | 340.0 mg |
| Kalium | 280.0 mg |
| Kolesterol | 38.0 mg |
| Vitamin A | 45.0 IU |
| Vitamin C | 3.2 mg |
| Magnesium | 19.0 mg |
| Zinc | 0.7 mg |
| Phosphorus | 85.0 mg |
| Vitamin D | 0.4 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.1 mg |
| Vitamin B3 (Niacin) | 2.3 mg |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 0.2 µg |
| Folate | 13.0 µg |
