Healthy Protein-rich burger

 

Ingredients

8 ounces/ 250 gm baby gold potatoes, halved or quartered if large

 

2 tbsp extra-virgin olive oil, divided

 

¾ tsp pepper pdr divided

 

¼ tsp smoked paprika

 

¼ tsp salt, divided

 

4 tbsp whole-milk plain strained (Greek-style) yogurt/ hung curd

 

1 tbsp ketchup

 

1 tbsp mayonnaise

 

3 tbsp dill pickle slices, divided, plus 1½ teaspoons brine from jar

 

1 medium clove garlic, grated (½ tsp)

 

*8 ounces/ 250 gm lean ground beef OR mushroom and paneer/ white beans/ Soya granules- soak in hot water as directed, then wash well, squeeze it out, mash with your hands, adding some paneer, form patties,

 

2 slices sharp Cheddar cheese

 

4 cups chopped iceberg lettuce

 

⅔ cup halved cherry tomatoes

 

¼ cup thinly sliced red onion

 

Toasted sesame seeds for garnish (optional)

 

PREPARATIONS 

Preheat oven to 450°F. Place halved (or quartered) potatoes in a large bowl. Add 1 tablespoon oil, ½ teaspoon pepper and ¼ teaspoon smoked paprika; toss to coat. Spread onto a large rimmed baking sheet, cut-sides down. (Reserve the bowl). Roast until golden brown and tender, tossing once halfway through, about 20 minutes. Return to the bowl; sprinkle with ⅛ teaspoon salt and toss to coat. 

Meanwhile, whisk 4 tablespoons yogurt, 1 tablespoon ketchup, 1 tablespoon mayonnaise, 1½ teaspoons pickle brine and the grated garlic together in a small bowl. Finely chop 1 tablespoon pickles; stir into the yogurt mixture. 

Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat. Form 8 ounces ground beef into 2 (½-inch-thick) patties; season with the remaining ¼ teaspoon pepper and ⅛ teaspoon salt. Cook until golden brown on the bottom, about 3 minutes. Flip and continue cooking until no longer pink in the center, about 2 more minutes. Top each patty with 1 cheese slice; cover pan. Remove from heat and let stand until the cheese has melted, about 1 minute. 

Divide 4 cups lettuce, ⅔ cup tomatoes, ¼ cup onion, the roasted potatoes and the remaining 2 tablespoons pickle slices between 2 bowls. Top each bowl with a cheeseburger patty and drizzle with the reserved yogurt mixture. Garnish with sesame seeds, if desired. 

*Note- If you want to use white beans, boil it, mash it well, add paneer and season it as per your choice. I prefer this or using soya granules to make the patties, healthy.

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https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://cancersupportindia.blogspot.com  for info on cancer and health related topics

https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs  

CORN-BEANS CUTLET / BURGER

INGREDIENTS

boiled and mashed corn 1/2 cup
boiled and mashed kidney beans / rajma 1/2 cup
sweet potato boiled, peeled and mashed 1/4 cup
green chili-ginger-garlic paste 2 tsp ( garlic optional)
chat masala 1 tsp
carrot grated 2 tbsp
cabbage finely chopped / grated 2-3 tbsp
coriander leaves finely chopped 1 tbsp
bread crumbs to coat
corn flour or rice flour 2 tbsp to mix
oil for shallow frying
salt to taste

METHOD
mix the beans, corn and other veges with spices, mix well, mashing with your hand or masher well, add flour, mix well, shape as desired, roll in breadcrumbs to coat it well, then press the crumbs well, to hold on to it, shallow fry in a hot pan with minimum oil as possible or you can brush oil well and bake at 170 deg. C for about 7 minutes, turn and brush with oil and bake for another 7 minutes or till both sides are golden brown. If you shape it round, you can use as burger along with burger buns on which after cutting into half, you can apply ketchup or different type of chutney on each half, place a lettuce leaf, tomato slice, place the burger, place a cheese slice, cover with the other half, place a tooth-prick in between to hold the burger together, serve with ketchup. Of course, many will say put a slice of onion, cabbage and so on, then the burger gets too big, difficult to handle and bite ! isn't it? I always prefer to be simple, serve without much fancy but healthy food to the family.

 

those interested in cancer and health related topics are free to see my blog-

http://cancersupportindia.blogspot.com/

 for crochet designs, my blog, those who like a particular design are free to mail me

http://My Crochet  Creations.blogspot.com

For info. about knee replacement, be free to view my blog-

http://knee replacement-stickclub.blogspot.com

SWEET POTATO BURGER WITH HEALTHY SPREAD

INGREDIENTS

for burger
sweet potatoes boiled, peeled and mashed well  1 1/2 cups
green chillies finely chopped  1 tsp
ginger-garlic paste   1 tsp
salt to taste
bulgar wheat and quinoa cooked  1/2 cup together
lime juice   1 tbsp
jeera roasted and powdered  1/2 tsp
cheese pdr.  2 tbsp
coriander leaves chopped   2 tbsp
breadcrumbs  2 tbsp + for coating

mix all the ingredients well, make patties/ burger according to the size of the buns, roll in breadcrumbs, shallow fry on tava using little oil, keep aside

for spread
curd  1/2 cup
cucumber finely chopped/ grated after removing the seeds  1/4 cup
coriander leaves chopped   1 tbsp
green chillies finely chopped 1/2= 1 tsp
pudina/ mint leaves finely chopped  1 tsp
green garlic finely chopped   1/2 tsp
salt to taste
mix all well

to assemble
apply butter on buns, after cutting them into halves
roast the buttered sides on the tava slightly
spread the prepared spread, then keep a lettuce/ cabbage leaf
spread some onion and tomato rings
keep the prepared burger, olives cut into pieces on the burger
you can keep a slice of cheese ( optional)
cover with another slice of bun, serve with ketchup or some red chutney



those interested in cancer & health related topics are free to see my blog-

http://cancersupportindia.blogspot.com/


for crochet designs, my blog, those who like a particular design are free to mail me

http://My Crochet  Creations.blogspot.com

For info. about knee replacement, be free to view my blog-

http://knee replacement-stickclub.blogspot.com

Smoked Cheddar and Lentil Burgers

INGREDIENTS
2 1/2 cups water
1 cup dried lentils
2 bay leaves
1 tsp olive oil
1 cup finely chopped onion
1/2 cup finely chopped carrot
1 cup  grated smoked cheddar cheese
1/2 cup dry breadcrumbs
2 tsp chopped fresh thyme
salt  to taste
3/4 tsp garlic powder   or fresh garlic finely chopped
3/4 tsp  chilli pdr.
1/2 tsp freshly ground pepper
3 large egg whites, lightly beaten
Cooking spray
8 teaspoons stone-ground mustard( optional)
8 (2-ounce) whole wheat sandwich buns, toasted
8  slices tomato
2 cups trimmed arugula leaves

METHOD
Place first 3 ingredients in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 30 minutes or until tender; drain. Discard bay leaves. 
Place lentils in a large bowl; partially mash with a potato masher. Cool slightly.
Heat oil in a medium nonstick skillet over medium-high heat. 
Add onion and carrot; sauté 5 minutes or until tender. 
Cool slightly.
Add onion mixture, cheese, and next 8 ingredients (cheese through egg whites) to lentils; stir well to combine. 
Cover and chill 45 minutes. 
Divide mixture into 8 equal portions, shaping each into a 1/2-inch-thick patty.
Heat a grill pan coated with cooking spray over medium-high heat. Add half of patties, and cook 5 minutes on each side or until done. Repeat procedure with remaining patties. 
Spread 1 teaspoon mustard on top half of each bun. 
Place 1 patty on bottom half of each bun, and top each serving with 1 tomato slice, 1/4 cup arugula, and top half of bun.

for health benefits of lentils, see my cancer blog.

those interested in cancer & health related topics are free to see my blog-

http://cancersupportindia.blogspot.com/


for crochet designs, my blog, those who like a particular design are free to mail me

http://My Crochet  Creations.blogspot.com

For info. about knee replacement, be free to view my blog-

http://knee replacement-stick club.blogspot.com

VEGGIE BURGER

INGREDIENTS

bread crumbs     1/4 cup
cumin pdr     1/4 tsp
fresh coriander finely chopped     2-3 tbsp
kidney beans cooked    2 cups
hung curd  2 tbsp
salt to taste
pepper pdr to taste
celery stalks  chopped  2
tomatoes  chopped few slices
cucumber  chopped few slices


Method

blend together bread crumbs, cumin pdr., corainder, kidney beans, hung curd, salt & pepper pdr. well.
Put it in a large bowl, add chopped celery stalks. 
divide into 5 portions & shape into cutlets.
lightly spray oil on a baking sheet, place the cutlets & keep them in a preheated oven for 5-7 minutes, then turn the sides & roast until brown on both sides.
place a lettuce leaf on a large burger bun, place the burger, then tomato & cucumber slice. If you like place some hung curd or a piece of cottage cheese on top, cover with the other half of bun. 

Cabbage-Dal Burgers

Udad dal ½ kg

Cabbage cur fine & half boiled 300 gm

Chana dal 2 tbsp

Green chilies 10

Coriander leaves a small bunch

Bay leaves 2

Ginger 1”

Asafetida a pinch soaked in water

Ghee/ oil for frying

Bread crumbs or besan

Salt to taste

Soak the udad dal & chana dal in water separately for 6 hours.

Then boil the udad dal till half cooked, grind to a fine paste, adding a sprinkling of water.

Boil chana dal till tender with the udad dal paste with green chilies, minced ginger, salt, coriander leaves, shredded cabbage until well mixed. Add the dissolved asafetida.

Take a handful of the above mixture, form into a ball & shape into a round cutlet.

Cover with breadcrumbs or besan. Repeat with others.

Heat a little oil/ghee in a tava, add bay leaves & when smoking hot, remove the leaves & fry the cutlets on low heat until golden brown. Serve hot with hamburger buns, tossed salad & tomato sauce.

Savory Millet tikkis/ burgers

Cook millets with vegetables of your choice to a soft pliable consistency, add breadcrumbs, salt & season with pepper powder or red chili powder or better to add green chilies chopped to taste along with some finely chopped garlic, ginger, fresh coriander leaves. Shape it like burgers/ tikkis & then shallow fry in a non-stick tawa with minimum oil, or it can be baked with cooking spray or you may grease the tray, place the burgers, put 2 drops of oil on top & bake at 180 deg C for about 5 minutes, turn the sides & bake again for another 5 minutes or so, or till it turns golden.

ps- this is healthy, nutritious, as it is low in calories.