Food for Kids – Burger

May 12th, 2006

If you’re worried that your kids survive on fast food, turning up their nose at healthy food, Here’s menu of healthy junk food that’s low in calories, easy-to-cook and good to eat.

Whole Wheat Vegetable Burger
Makes six burgers.
Cooking time: 5 minutes
Preparation time: 15 minutes
For the burger: 6 brown bread buns

For the cutlets:
½ cup broken wheat (dalia)
¾ cup grated carrot
½ cup finely chopped onions
1/3 cup finely chopped mushrooms
½ cup grated low fat paneer
1 tablespoon soya sauce
1 tablespoon chilli sauce
2 tablespoons whole wheat flour
Salt and pepper to taste
1½ teaspoons oil for cooking

For the filling:
12 lettuce leaves
6 onion slices
12 cucumber slices
12 tomato slices
2 teaspoons tomato ketchup mixed with 1 teaspoon chilli sauce (optional)
½ cup low calorie thousand island dressing
Mustard sauce to taste

For the cutlets:
Clean and wash the broken wheat thoroughly. Soak it in one cup of hot water for 15 minutes. Drain out the water and discard.
Combine all the ingredients in a bowl and mix well.
Divide the mixture into 6 equal parts and shape into patties.
Cook on a non-stick pan using a little oil till both the sides are golden brown.

Slice each bun into two and toast lightly in an oven or on a tava.
On each cut portion of the buns, apply a little mustard sauce and a little tomato ketchup.
Spread some of the low calorie thousand island dressing on top.
Arrange two lettuce leaves, one cutlet, one onion slice, two cucumber slices and two tomato slices and cover with the remaining part of the bun.
Serve immediately.

Energy per burger – 274 calories
Fat per burger – 3.2 gm

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