Healthy Burgers ( Low Calorie Healthy Cooking )


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Healthy burgers, this is an ideal snack to prevent your little ones from binging on high-fat junk foods. It is loaded with veggies and is so delicious that i’m sure your child will not refuse it! moreover, the fibre content is further increased by using whole wheat burger instead of the normal burger. I have further tried to cut down the calories by using low cal mayonnaise, page and by roasting the cutlets instead of deep-frying them. Ensuring that your child eats healthy food right from this age will prevent him from falling prey to obesity and lifestyle diseases like diabetes later on.

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Preparation Time: 
Cooking Time: 
Makes 6 burgers
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Ingredients


For The Cutlets
2 tsp oil
2 1/4 cups finely chopped mixed vegetables
(carrots , french beans ,
potato and cabbage)
1/4 tsp turmeric powder (haldi)
salt to taste
1 tbsp whole wheat flour (gehun ka atta) or plain flour (maida)
1 tbsp finely chopped coriander (dhania)
1 tsp green chilli paste
1/4 tsp oil for greasing

Other Ingredients
6 brown bread buns
6 tbsp low-calorie mayonnaise
2 tbsp tomato ketchup
12 lettuce leaves
6 sliced onions
12 cucumber slices
12 tomatoes slices
salt to taste

Method
For the cutlets

  1. Heat the oil in a deep non-stick pan and add the mixed vegetables, turmeric powder and salt. Cover and cook on a slow flame till the vegetables are cooked, stirring once in between.
  2. Sprinkle the flour on the vegetables, mix and cook again for a few minutes.
  3. Mash the vegetables lightly, add the coriander and green chilli paste and mix well. Cool slightly.
  4. Divide the mixture into 6 equal portions and shape each portion into a round, flat cutlet.
  5. Grease a non-stick tava (griddle) lightly with oil and cook each cutlet till they turn light brown in colour from both the sides. It you like, you can roll into wholemeal bread crumbs before cooking.

How to proceed

  1. Cut each bun horizontally into two and toast them lightly in an oven or on a tava (griddle).
  2. On the lower half of each bun spread 1 tbsp of mayonnaise, 1 tsp of the tomato ketchup and place 2 lettuce leaves over it.
  3. Place a cutlet on it and top with 1 onion slice, 2 cucumber slices, 2 tomato slices and sprinkle a little salt over it.
  4. Finally sandwich it with the remaining half of the bun and press it lightly.
  5. Repeat with the remaining ingredients to make 5 more burgers.
Nutrient values Per Burger :
EnergyProteinCarbohydrateFatFibreIron
251 calories 8.9 gm 39.5 gm 4.5 gm 2.0 gm 3.3 mg
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