Steamed Sprouts Salad Sandwich

Highlights:

A low fat, no cholesterol breakfast option for diabetics, weight watchers, pregnant and lactating mothers and also cardiac patients.

Special Tips:

  • A good breakfast option. Can be had as Dinner replacement by adding some more veggies in the filling or with some boiled vegetables and Soup.
  • Very high in proteins, fiber, Vitamin B complex, Iron, folate and Low in Fat and cholesterol.
  • Even pregnant mothers can have this as a snack for its rich Iron and folate content.
  • Boiled Eggs can be added to improve Protein content, can be had with a low fat yogurt smoothie.

Ingredients:                Serve 2                                                                                        Nutritive Values

  • Whole wheat or Multigrain Bread- 4 slices    

For Filling:

  • Sprouted Mung Beans:- 1 cup
  • Hung Curd – 15 gm (low fat)
  • Onions- 20 gm ( 1 medium, finely Chopped)
  • Tomato-20 gm ( 1 medium, finely Chopped)
  • Carrot – 20 gm (1 small, grated)
  • Capsicum or red –yellow pepper- 20 gm ( 1 finely chopped)
  • Lettuce leaves -2
  • Lemon Juice- ½ Tea spoon or as desired
  • Salt to taste
  • Pepper – to taste

Method:

  1. Steam sprouts lightly in a covered pan adding small quantity of water and salt.
  2. Strain any extra water
  3. Mix all vegetables and sprouts with hung curd, season with lemon Juice, salt and pepper.
  4. Place this Mixture on the Bread Slices over lettuce leaves.
  5. Toast on a skillet or a toastie Machine
  6. Serve with mint chutney or Hot Soup as desired.

Know More – Best Dietician in Delhi

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