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 »  » How to Make Your Junk Food Healthy
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How to Make Your Junk Food Healthy

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How To Make Your Junk Food Healthy
 
Burger: A mixed vegetables and tofu patty, topped with low-fat mayo and a spicy chutney

Ingredients: 5 large burger buns, ½ cup French beans (finely chopped), ½ cup carrots (finely chopped), ½ cup cauliflower (finely chopped), ½ cup green peas, 100 gm tofu (grated), 1 large potato (boiled and grated), 1½ slices white bread (for breadcrumbs), 3 green chillies(finely chopped), 2 garlic cloves (finely chopped), 1-inch piece of ginger(finely chopped), ½ tsp red chilli powder, 1 tsp amchur powder (dried mango powder), 1 tsp chaat masala, 2 tsp oil, salt as per taste. For the serving: 5 lettuce leaves, 5 slices of onion, 5 slices of tomato, 5 slices of capsicum, ¼ cup low-fat mayo

Method: Cook the French beans, carrots, cauliflower and peas in boiling water for about 15 minutes. Drain and cool. To make breadcrumbs, toast the bread in a pop-up toaster until brown. Cool and grind to a fine powder in a mixer. Pre-heat the over at 160 degrees Celsius for 7-10 minutes. Heat oil in a pan. Add garlic, ginger and green chillies; sauté for half a minute. Add the boiled vegetables. Season with red chilli powder, chaat masala, amchur powder and salt; sauté for 2 minutes. Stir in tofu, potato and salt. Cook for another 2 minutes, then set aside to cool. Add the bread crumbs and combine. Divide into 5 equal burger patties. Roast these on a non-stick pan, using a small amount of oil. Slice the buns into half and warm them in the pre-heated oven for 2 minutes. On each of the lower halves, place 1 patty, 1 lettuce leaf, 1 tbsp of low-fat mayo and slices of onion, tomato and capsicum. Cover with the other half of the bun and serve with tomato ketchup.

Value per serving (1 burger):
Calories: 295 kcal
Protein: 12 gm
Fat: 6 gm
Carbs: 49 gm
Calcium: 109 mg
Iron: 1 mg
Fibre: 2 gm
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How To Make Your Junk Food Healthy How To Make Your Junk Food Healthy How To Make Your Junk Food Healthy How To Make Your Junk Food Healthy
How To Make Your Junk Food Healthy How To Make Your Junk Food Healthy
Source by : in.lifestyle.yahoo.com

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