Chat-pati Sprouts Frankie
by Tarla Dalal

The Chat-pati Sprouts Frankie is a superb example of how you can relish your favourite snacks in a low-cal way without compromising even a wee bit on taste and experience!

By replacing the maida-based rotis with whole wheat ones, and using protein and fibre rich sprouts instead of starchy potatoes, your favourite Frankie transforms from a calorie-laden dream into a weight-watcher’s delight!

This low-cal version tastes just as delicious as the original, thanks to the pungent masala water and onion mixture.

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Chat-pati Sprouts Frankie recipe - How to make Chat-pati Sprouts Frankie

4 leftover whole wheat rotis (each 150 mm. (6”) in diameter)

To Be Mixed Into A Filling
1 cup boiled mixed sprouts (moong , matki , chana etc.)
1/2 cup crumbled low-fat paneer (cottage cheese)
1/2 cup thickly grated carrot
2 tsp finely chopped green chillies
1 1/2 tsp chaat masala
1 1/2 tsp lemon juice
salt to taste
2 tbsp finely chopped coriander (dhania)

To Be Mixed Into The Masala Water
2 tbsp water
1/2 tsp chilli powder
1 tsp dried mango powder (amchur)
1/4 tsp garam masala
salt to taste

To Be Mixed Into An Onion Mixture
1/2 cup finely chopped onions
1/4 tsp chilli powder
salt to taste

Method

Warm a roti and place it on a clean, dry surface.
Drizzle ¼th of the masala water and spread it evenly.
Spread ¼th of the stuffing in a single row in the center of the roti.
Sprinkle ¼th of the onion mixture on it, roll it up tightly and seal it with a toothpick.
Repeat steps 1 to 4 to make 3 more frankies.
Serve immediately.

Nutrient values (Abbrv) per frankie

Energy	179 cal
Protein	9.1 g
Carbohydrates	28.3 g
Fiber	4.6 g
Fat	3.6 g
Cholesterol	0 mg
Sodium	70.5 mg

Click here to view calories for Chat-pati Sprouts Frankie

Chat-pati Sprouts Frankie (Low Cal Snack) Video by Tarla Dalal

Sheela_Khanna

on 08 Jul 16 07:09 PM

Swast sehat aur swad se barpur wrap*** MAST***

Tarla Dalal

09 Jul 16 09:03 AM

Hi Sheela, We are very happy to know you loved the recipe. Do try more and more recipes and let us know how you enjoyed them. Happy Cooking !!

Sonal Modi

on 28 Apr 16 10:34 AM

Healthy, low-calorie and delicious frankie. It makes a very good use of sprouts. I prepared this for the breakfast and it turned out very well. I loved it a lot.

n_katira

on 04 Dec 14 03:13 PM

Oh wow!! frankie with a twist of sprouts... Sounds unusual but a healthier option for weight watchers and diabetics too... the masala water and onion mixture gives that needed frankie flavour though.

manjirid

on 18 Nov 10 11:39 PM

The good old frankie never disappoints me! Chat-Pati Frankie is a scrumptious solution to those mid morning cravings for delicious yet light snack! It is low-cal in spite of the cheese! What more can we ask for, right? Loved it.