Beaten rice (poha) is one of the nutritious breakfast items in many Asian countries. It is packed with nutrients and is good choice for people who fast. Beaten rice contains good amount of calories with low-carbohydrates and suited for all the ages. 100 gm of beaten rice contain 360 calories with 18 calories from fat. Total fat is 2 g, sodium is 10 mg and total carbohydrates are 76 g. Dietary fiber is 2g and protein is 8 g in it. Flattened rice contains no cholesterol and saturated fat at all. Also, the sodium content is very less and thus the calories in the beaten rice are not harmful. Moreover, it contains nutrients like iron, vitamin C, vitamin A and calcium too. It is termed as the low-fat diet and can be consumed with the fear of weight gain.
It is very easy to prepare dishes using beaten rice. For kids lunch and also as a snack item one can prepare cutlets – which is simple and easy to prepare.
- 1 cup thick beaten rice or poha
- 1 large potato or ¾ cup mashed potatoes
- 1 small carrot, finely chopped
- 4 to 5 blanched French beans, finely chopped
- 1 small onion, finely chopped
- 1 tablespoon chopped coriander leaves
- ½ tsp ginger -garlic paste
- ¼ tsp turmeric powder
- ¼ tsp red chili powder
- ¼ to ½ tsp garam masala powder
- ½ tsp dry mango powder
- 1 tsp white sesame seeds
- 3 tablespoons oil for frying
- 2-3 tsp of all purpose flour
- Bread crumbs
- salt as per taste
1. Take 1 cup thick poha and rinse it once or twice. Soak poha in water for about 5 to 7 minutes. Use a strainer and drain the excess water from poha.
2. Boil the potato well, peel the skin and mash well. Likewise, blanch the French beans and steam green peas
3. Now, add grated carrots, chopped French beans, green peas, finely chopped onion, chopped coriander leaves, ½ tsp ginger -garlic paste to mashed potato followed by poha.
4. To this above mix add turmeric powder, chili powder, garam masala powder, dry mango powder, and salt. Mix well.
5. Now, using palms prepare small cutlets.
6. Put all-purpose flour in a bowl and prepare thin paste using water.
7. Dip each cutlet one by one in the flour paste and then coat with bread crumbs.
8. Heat a non-stick pan and put oil. Transfer the cutlets on the pan. Use medium heat. Cook cutlets both sides to crispy golden color. If needed, add little more drops of oil to cook.
9. Serve poha/ beaten rice cutlet hot with chutney or tomato ketchup of your choice!