Heart-Healthy Aloo Tiki
Discover the wholesome goodness of Heart-Healthy Aloo Tiki, a nourishing twist on the classic Indian street food favorite. Made with creamy russet potatoes and infused with bold, aromatic spices like ground cumin, coriander, turmeric, and red chili powder, these golden patties deliver mouthwatering flavors while remaining light on sodium, thanks to a salt substitute. Fresh cilantro, zesty lemon juice, and a hint of ginger elevate the taste profile, while whole wheat breadcrumbs provide a heart-smart touch and perfect texture. Sautéed with just a dash of olive oil for a crispy finish, these tikis are as satisfying as they are nutritious. Serve them warm with low-fat yogurt or mint chutney for a guilt-free snack that's packed with flavor and perfect for any occasion.
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Recipe Information
Ingredients
- 4 large Russet potatoes
- 2 tablespoons Olive oil
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 0.25 cup Fresh cilantro leaves
- 1 teaspoon Freshly grated ginger
- 1 medium Green chili, finely chopped
- 0.5 cup Whole wheat breadcrumbs
- 1 tablespoon Lemon juice
- 1 teaspoon Salt substitute (like potassium chloride)
- 0.5 teaspoon Black pepper
Instructions
Boil the potatoes in a large pot of water until they are tender enough to be pierced easily with a fork, approximately 15-20 minutes. Once cooked, drain the water and let them cool slightly.
Peel the potatoes and mash them in a large mixing bowl, ensuring there are no large lumps.
Add the ground cumin, ground coriander, turmeric powder, red chili powder, fresh cilantro leaves, grated ginger, finely chopped green chili, lemon juice, salt substitute, and black pepper to the mashed potatoes. Mix well to ensure the spices and seasonings are evenly distributed.
Gradually incorporate the whole wheat breadcrumbs into the potato mixture, mixing until the mixture holds together well. If the mixture is too wet, add a little more breadcrumbs until the desired consistency is reached.
Divide the mixture into 8-10 equal portions, shaping each into a round, flat patty of about 3 inches in diameter.
Heat olive oil in a non-stick skillet over medium heat. Once the oil is hot, place the patties in the skillet. Cook them in batches if necessary, ensuring not to overcrowd the pan.
Cook each side of the patties for about 3-4 minutes, or until they are golden brown and crisp on the outside and cooked all the way through.
Remove from the skillet and place on a paper towel-lined plate to absorb excess oil.
Serve the heart-healthy aloo tiki warm, garnished with additional fresh cilantro, alongside a side of low-fat yogurt or a mint chutney for dipping.
Nutrition Facts
Calories |
1681 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.9 g | 42% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 588 mg | 26% | |
| Total Carbohydrate | 311.7 g | 113% | |
| Dietary Fiber | 29.9 g | 107% | |
| Total Sugars | 17.3 g | ||
| Protein | 44.8 g | 90% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 298 mg | 23% | |
| Iron | 21.3 mg | 118% | |
| Potassium | 7227 mg | 154% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
