This delicious and healthy recipe combines nutrient-dense broccoli with protein-rich eggs to create a satisfying meal that supports weight loss and provides essential nutrients.
Ingredients
For the Veggie Patties
- 1 medium potato, grated
- 200 g broccoli, finely chopped
- 1 carrot, grated
- 1 bunch fresh dill, chopped
- 1 onion, finely diced
- 1 clove garlic, minced
- 3 small sweet peppers, diced
- 3 large eggs
- Salt to taste
- Black pepper to taste
- 3 tablespoons all-purpose flour
- 2-3 tablespoons vegetable oil for cooking
For the Yogurt Sauce
- 2 tablespoons natural yogurt
- Salt to taste
- Black pepper to taste
- 7-10 g (1-2 teaspoons) mustard
- 1/2 cucumber, finely diced
Step-by-Step Instructions
- Prepare Vegetables
- Grate potato
- Finely chop broccoli
- Grate carrot
- Dice onion, garlic, and sweet peppers
- Chop fresh dill
- Mix Patty Ingredients
- In a large mixing bowl, combine grated potato, chopped broccoli, and grated carrot
- Add diced onion, garlic, and sweet peppers
- Crack eggs into the mixture
- Add chopped dill
- Season with salt and black pepper
- Add flour and mix thoroughly
- Form and Cook Patties
- Heat vegetable oil in a non-stick skillet
- Form mixture into small patties
- Cook for 3-4 minutes on each side until golden brown
- Drain on paper towels to remove excess oil
- Prepare Yogurt Sauce
- In a small bowl, mix yogurt
- Add mustard
- Season with salt and black pepper
- Fold in finely diced cucumber
Nutritional Information
- Servings: 4-5 patties
- Calories per serving: Approximately 180-220 kcal
- Protein: 8-10g
- Carbohydrates: 20g
- Fat: 8-10g
Cooking Time
- Preparation: 15 minutes
- Cooking: 15-20 minutes
- Total Time: 30-35 minutes
Cooking Tips for Weight Loss
- Use minimal oil for cooking
- Focus on portion control
- Load up on vegetables
- Use lean cooking methods like baking or air frying
- Pair with a side salad for added nutrition
Variations and Substitutions
- Gluten-Free: Use almond flour or gluten-free flour
- Vegan: Replace eggs with flax eggs
- Low-Carb: Reduce potato, increase broccoli
- Protein Boost: Add a scoop of protein powder
Frequently Asked Questions
Q1: Are these patties good for weight loss? High in protein and vegetables, low in calories
Q2: Can I meal prep these? Yes, store in refrigerator for 3-4 days
Q3: How can I make them crispier? Use a non-stick pan or air fryer
Q4: Are these patties kid-friendly? Great way to incorporate vegetables
Q5: Can I freeze these patties? Yes, freeze between parchment paper
Weight Loss and Nutrition Tips
- High fiber content promotes satiety
- Low-calorie, nutrient-dense meal
- Supports metabolism
- Provides essential vitamins and minerals
- Helps control hunger
Storage and Make-Ahead Tips
- Refrigerate in airtight container
- Best consumed within 3-4 days
- Reheat in skillet or air fryer
- Separate sauce to maintain crispiness
Enjoy these delicious, nutritious veggie patties on your weight loss journey!