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Whole Wheat Burgers

Preparation time : 15 minutes * Cooking time : 5 minutes * Makes 6 burgers.  

Ingredients How To ?
  • 6 brown bread buns
  • 12 tomato slices
  • 12 lettuce leaves
  • 6 onion slices (optional)
  • 2 teaspoons tomato ketchup mixed with 1 teaspoons chilli sauce (optional)
  • made mustard to taste
  • cress for decoration

For the cutlets

  • 3 teacups finely chopped mixed vegetables (carrots, cabbage, cauliflower, potatoes, French beans)
  • ¼ teaspoon turmeric powder
  • 1 tablespoon whole wheat or plain flour
  • 1 tablespoon chopped coriander
  • 1 chopped green chilli
  • 1 tablespoon oil
  • salt to taste

For the cutlets

  1. Heat the oil and add the vegetables, turmeric and salt. Cover and cook on a slow flame until the vegetables are cooked.
  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, mix well and shape into 16 cutlets.
  4. Brush a non-stick frying pan lightly with oil and cook each cutlet on both sides. If you like, you can roll into whole meal bread crumbs before cooking.

How to proceed

  1. Slice each bun into two.
  2. On the cut portion of each bun, apply a little mustard, a little tomato ketchup and firstly arrange 2 lettuce leaves, then one cutlet, one onion slice and two tomato slices

* Decorate with cress and serve hot.

Health Information: A wholesome high fibre lunch or snack with the goodness of whole wheat bread and fresh vegetables. A healthy “fast food”.

Per Serving:   * Calories 147   * Protein 5g   * Carbohydrates 25g   * Fat 3.4g

 
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