Indian Sizzler


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Indian Sizzler

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इन्डीयन सिज़लर - हिन्दी में पढ़ें 

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Sizzlers are fun, no doubt, but is it possible to indulge in that fun without the scare of excessive calories? This innovative Indian Sizzler shows you how! Tava-cooked cutlets made of nutritious, fibre-rich chawli, teamed with protein-rich sprouted moong in tangy tomato gravy, and a basketful of boiled veggies of your choice, this sizzler is not only considerate on the calorie-count, but also rich in iron, folic acid and other essential nutrients. Shake off the guilt occassionally and enjoy this sizzler as a one dish meal piping hot, with an excellent company!

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Indian Sizzler recipe - How to make Indian Sizzler

Preparation Time:    Cooking Time:    Total Time:     Makes 4 serves
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Ingredients

For The Cutlets
1 cup soaked , boiled and mashed chawli (cow pea / lobhia)
1/4 cup grated cabbage
1/4 cup finely chopped onions
1 tsp finely chopped green chillies
2 tbsp finely chopped coriander (dhania)
1 tsp finely chopped garlic (lehsun)
1 tsp lemon juice
1/2 tsp garam masala
salt to taste
2 1/4 tsp oil for greasing and cooking

For The Moong Mixture
3/4 cup sprouted moong (whole green gram)
1 tsp oil
1/2 cup finely chopped onions
1 cup finely chopped tomatoes
1 tsp chilli powder
1/2 tsp garam masala
salt to taste

To Be Mixed Into A Vegetable Mixture
1 1/2 cups chopped and boiled mixed vegetables (french beans , carrot and cauliflower)
salt and freshly ground black pepper (kalimirch) to taste

Other Ingredients
1 cup tomato gravy
Method
For the cutlets

  1. Combine all the ingredients in a deep bowl and mix well.
  2. Divide the mixture into 8 equal portions and shape each portion into a 50 mm. (2”) diameter round, flat cutlets.
  3. Heat a non-stick tava (griddle) and grease it using ¼ tsp of oil.
  4. Cook each cutlet, using ¼ tsp of oil, till they turn golden brown in colour from both the sides. Keep aside.

For the moong mixture

  1. Heat the oil in a deep non-stick kadhai, add the onions and sauté on a medium flame for 1 minute.
  2. Add the tomatoes, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
  3. Add the sprouted moong, chilli powder, garam masala, salt and 1 cup of water and mix well. Cover with a lid and cook on a medium flame for 10 minutes, while stirring occasionally.
  4. Divide the mixture into 2 equal portions and keep aside

How to proceed

  1. Heat a sizzler plate over an open flame till it is red hot.
  2. Pour ¼ cup of the tomato gravy evenly all over the plate.
  3. Place a portion of the moong mixture on one side of the plate.
  4. Place ½ of the vegetable mixture on the other side of the plate.
  5. Place 4 cutlets in the centre of the plate and finally pour the remaining ¼ cup of the tomato gravy evenly over it.
  6. Repeat steps 1 to 5 to make 1 more sizzler.
  7. Serve immediately.

Nutrient values per serving
Energy 180 kcal
Protein 8.7 gm
Carbohydrates 26.3 gm
Fat 4.9 gm
Fibre 7.7 gm
Iron 3.4 mg
Folic acid 72.4 mcg

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Reviews

Fusion Sizzler ( Low Calorie Healthy Cooking )
5
 on 27 Nov 14 03:53 PM


Oh a healthy sizzler.... with chawli tikki, tomato sauce and sprouted moong... Do try this protein and iron filled sizzler on days that you are bored with regular cooking.