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Chick Pea and Soya Tikkis ( Healthy Heart Recipe)


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Tikki, a traditional indian snack is presented with a variation here. The additional soya helps to decrease cholesterol, while the chick peas give the indian flavour to the dish. The tikkis are made in just 1 teaspoon of oil to add only 20 calories to your diet, instead of adding 80 calories by being deep-fried, thus making the snack healthy for the heart.

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Makes 4 servings
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Ingredients

1/2 cup kabuli chana (white chick peas) , boiled and drained
1/2 cup soya granules
1 tbsp mint leaves (phudina) , finely chopped
1 tsp green chillies , finely chopped
1 tsp ginger (adrak) , finely chopped
1 tsp oil
salt to taste

To Serve
2 tbsp high fibre chutney

Method
  1. Soak the soya nuggets in hot water for 10 to 15 minutes. Drain and squeeze out all the water.
  2. Blend together the kabuli chana, soya nuggets and mint, in a blender to a smooth paste.
  3. Add the green chillies, ginger and salt and mix well.
  4. Divide the mixture into 4 equal portions and shape into round, flat tikkis.
  5. Cook them on a non-stick pan using a little oil till both sides are golden brown.
  6. Serve hot with the high fibre chutney.
Nutrient values per tikki
AmountCarbohydrateEnergyFatFibreProtein
26 gm. 8.6 gm. 81 kcal. 3.1 gm. 0.7 gm. 4.8 gm.
RECIPE SOURCE : Healthy Heart CookbookBuy this cookbook
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Foodie #546977, September 25, 2011


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