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Nutritious Burger


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Can't imagine healthy burgers? Try this brown bread-soya cutlet combination with low calorie Thousand Island dressing. The chemical content in soya helps control diabetes and prevent nerve damage.

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Preparation Time: 
Cooking Time: 
Makes 6.
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Ingredients



For the burger
6 brown bread buns

For the cutlets
1/2 cup soya granules
3/4 cup grated carrot
1/2 cup finely chopped onions
1/3 cup finely chopped mushrooms (khumbh)
3/4 cup grated low fat paneer (cottage cheese)
1 tsp soy sauce
1 tsp chilli sauce
2 tbsp whole wheat flour (gehun ka atta)
1 1/2 tsp oil for cooking
salt and black pepper (kalimirch) powder to taste

For the low calorie Thousand Island dressing
1/4 cup thick fresh low fat curds (dahi)
1/2 tsp mustard (rai / sarson) powder
1 1/2 tbsp tomato ketchup
1/2 tsp chilli sauce
1 tsp chopped onions
1 tsp chopped capsicum
1/4 tsp chopped green chillies
a pinch of sugar substitute
salt to taste

Other ingredients
12 lettuce leaves
6 onion slices
12 cucumber slices
12 tomato slices

Method

    For the cutlets
    1. Clean and wash the soya granules thoroughly and soak in 1 cup of hot water for 15 minutes. Drain the granules and discard the water.
    2. Combine all the remaining ingredients in a bowl and mix well.
    3. Divide the mixture into 6 equal parts and shape into flat patties.
    4. Cook on a non-stick pan using a little oil till both sides are golden brown. Keep aside.

    For the dressing
    1. Mix all the ingredients thoroughly and keep aside.

    How to proceed
    1. Slice each bun into two halves and toast lightly in an oven or on a tava (griddle).
    2. Spread some of the low calorie Thousand Island dressing on each half.
    3. On one half, arrange 2 lettuce leaves, 1 cutlet, 1 onion slice, 2 cucumber slices and 2 tomato slices and cover with the other half of the bun.
    4. Serve immediately.
    Nutrient values per serving
    FibreZincCarbohydratesEnergyFatIronProtein
    1.6 gm.1.4 mg.40.0 gm.231 cal.3.9 gm.3.7 mg.9.2 gm.
    RECIPE SOURCE : Good Food For DiabetesBuy this cookbook
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