Nutritious Burger


Nutritious Burger

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With vegetable dressing and brown bread buns, here’s presenting Nutritious Burger, a hearty all-in-one fare. The potato tikkis have been substituted with soya tikkis as the chemical “choline” in it helps to control diabetes and prevent nerve damage.

Nutritious Burger recipe - How to make Nutritious Burger

Preparation Time:    Cooking Time:    Total Time:     Makes 6 burgers
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Ingredients


For The Soya Tikkis
1/2 cup soya granules
3/4 cup grated carrot
1/2 cup crumbled low-fat paneer (cottage cheese)
1/2 cup finely chopped onions
2 tbsp whole wheat flour (gehun ka atta)
1 tsp garam masala
1/2 tsp garlic (lehsun) paste
1 tsp green chilli paste
1/4 cup finely chopped mint leaves (phudina)
salt and freshly ground black pepper (kalimirch) to taste
1 tsp oil for greasing and cooking

To Be Mixed Into A Vegetable Dressing
3/4 cup thick low-fat curds (dahi)
1/4 cup chopped spring onion greens
1/2 cup finely chopped capsicum (red , yellow and green)
1/2 tsp garlic (lehsun) paste
1 tsp dry red chilli flakes
salt to taste

Other Ingredients
6 whole wheat burger buns
1 1/2 tsp butter for cooking
6 lettuce leaves
18 cucumber slices
18 tomato slices
6 onion slices

Method
For the soya tikkis

    For the soya tikkis
  1. Clean and wash the soya granules thoroughly.
  2. Combine the soya granules and 1 cup of hot water in a deep bowl, mix well and keep aside to soak for 10 minutes. Drain and squeeze out all the water and discard it.
  3. Combine all the ingredients, including the soya granules, in a deep bowl and mix well.
  4. Divide the mixture into 6 equal portions and shape each portion into an even sized flat round tikki.
  5. Heat a non-stick tava (griddle), grease it with ¼ tsp of oil and cook each tikki using r ? tsp oil on a medium flame, till they turn golden brown in colour from both the sides. Keep aside.

How to proceed

    How to proceed
  1. Divide the vegetable dressing into 6 equal portions and keep aside.
  2. Slice a whole whear burger bun into two halves and toast each halve lightly on a tava (griddle) using ? tsp of butter.
  3. Spread a portion of the dressing on each halve.
  4. Place the lower half of the bun on a clean, dry surface with the buttered-dressing side facing upwards, and put 1 lettuce leaf, 1 cutlet, 3 cucumber slices, 3 tomato slices and 1 onion slice, and cover with an upper half of the bun with the buttered- dressing side facing down and press
  5. Repeat step 4 to make 5 more burgers.
  6. Serve immediately.
Nutrient values (Abbrv) per burger
Energy266 cal
Protein9.8 g
Carbohydrates41 g
Fiber4.2 g
Fat6.9 g
Cholesterol1.7 mg
Sodium72 mg

Reviews

Nutritious Burger
 on 16 Dec 14 01:54 PM
5

too goooood... just yummy...low cal thousand island dressing tastes just like mayonnaise... thus making this fast food healthy