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 prevents nerve damage.
Preparation Time: 20 mins
Cooking Time: 5 mins
FOR THE BURGER
Brown bread buns 6
FOR THE CUTLETS
Soya granules 1/2 cup
Carrot, grated 3/4 cup
Onions, finely chopped 1/2 cup
Mushrooms (khumbh), finely chopped 1/3 cup
Low fat cottage cheese (paneer), grated 3/4 cup
Soy sauce 1 tsp
Chilli sauce 1 tsp
Whole wheat flour (gehun ka atta) 2 tbsp
Oil for cooking 1 1/2 tsp
Salt and black pepper (kalimirch) powder to taste
FOR THE LOW CALORIE THOUSAND ISLAND DRESSING
Thick fresh low fat curds (dahi) 1/4 cup
Mustard (rai / sarson) powder 1/2 tsp
Tomato ketchup 1 1/2 tbsp
Chilli sauce 1/2 tsp
Onions, chopped 1 tsp
Capsicum, chopped 1 tsp
Green chillies, chopped 1/4 tsp
Sugar substitute a pinch
Salt to taste
Lettuce leaves 12
Onion slices 6
Cucumber slices 12
Tomato slices 12
For the cutlets
- 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.
- Combine all the remaining ingredients in a bowl and mix well.
- Divide the mixture into 6 equal parts and shape into flat patties.
- Cook on a non-stick pan using a little oil till both sides are golden brown. Keep aside.
For the dressing
Mix all the ingredients thoroughly and keep aside.
How to proceed
- Slice each bun into two halves and toast lightly in an oven or on a tava (griddle).
- Spread some of the low calorie Thousand Island dressing on each half.
- 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.
- Serve immediately.
Nutrient values per serving
Here is the original recipe source: Nutritious burger by Tarla Dalal