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

Makes 6

Ingredients

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

Other ingredients

Lettuce leaves 12

Onion slices 6

Cucumber slices 12

Tomato slices 12

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

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

Energy

Carbohydrates

Fat

Protein

Iron

Fibre

Zinc

231 cal.

40.0 gm.

3.9 gm.

9.2 gm.

3.7 mg.

1.6 gm.

1.4 mg.

Here is the original recipe source: Nutritious burger by Tarla Dalal