Masaledar Mixed Sprouts Sandwich ( Diabetic Recipe), Recipe in Hindi by Tarla Dalal

Masaledar Mixed Sprouts Sandwich, fibre plus protein rich sprouts and loads of veggies sautéed with peppy pav bhaji masala, this whole wheat bread sandwich is a memorable culinary experience.
Recipe Link : -(-Diabetic-Recipe)-39611r
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Masaledar Mixed Sprouts Sandwich
Are you on a diet, and feeling forlorn about not being able to have buttery grilled potato sandwiches? Well, this Masaledar Mixed Sprouts Sandwich is so tasty you will never feel tempted to reach for such unhealthy sandwiches again. With fibre plus protein rich sprouts and loads of veggies sautéed with peppy pav bhaji masala, this whole wheat bread sandwich is a memorable culinary experience that is very healthful too, especially for diabetics and weight watchers.
Preparation Time: 10 minutes.
Cooking Time: 20 minutes.
Makes 6 sandwiches.
12 toasted whole wheat bread slices
12 onion rings
2½ tsp low-fat butter
For the sprouts mixture
1 cup boiled mixed sprouts (moong, matki, chana etc)
2 tsp oil
½ cup finely chopped onions
¼ cup finely chopped capsicum
1 tsp garlic (lehsun) paste
1 tsp ginger (adrak) paste
1 tsp finely chopped green chillies
2 tsp pav bhaji masala
2 tsp coriander-cumin seeds (dhania-jeera) powder
¼ tsp turmeric powder (haldi)
½ tsp black salt (sanchal)
¾ cup finely chopped tomatoes
Salt to taste
For the sprouts mixture
1. Heat the oil in a broad non-stick pan, add the onions and sauté on a medium flame for 1 to 2 minutes or till they turn translucent.
2. Add the capsicum, garlic paste, ginger paste and green chillies, pav bhaji masala, coriander-cumin seeds powder, turmeric powder and black salt, mix well and sauté on a medium flame for 30 seconds.
3. Add the tomatoes, salt and 2 tbsp of water, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
4. Add the mixed sprouts, mix well and cook on a medium flame for 2 minutes.
5. Add 1 tbsp of water, mix well and mash it little with the help of a masher.
6. Divide the sprouts mixture into 6 equal portions and keep aside.
How to proceed
1. Apply ¼ tsp of butter on each bread slice and keep aside.
2. Place a bread slice on a clean dry surface with the buttered side facing upwards.
3. Spread a portion of the sprouts mixture on it and top it with 2 onion rings and sandwich it using another bread slice with the buttered side facing downwards.
4. Repeat steps 2 and 3 to make 3 more sandwiches.
Serve immediately.
Nutritive values per sandwich
Energy: 142 calories
Protein: 5.1 gm
Carbohydrate: 21.0 gm
Fat: 4.2 gm
Fibre: 4.6 gm
Iron: 1.4 mg