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Club Sandwich
This truly unusual combination of whole wheat toast and traditional Chilas makes a satiating snack. Mint and Onion Chutney adds an extra zing to this layered vegetable club sandwich with a difference.

Approximate Calories: 300 Kcal per serving

For making 3 tbsp spread
  • 6 slices of whole wheat bread, toasted
    2 tbsp Mint and Onion Chutney

    For the filling
  • 2 lettuce leaves
  • 8 slices of unpeeled cucumber
  • 8 slices of tomatoes
  • 2 chilas

    For the chilas
  • 2 tbsp whole wheat flour (gehun ka atta)
  • 1 1/2 tbsp besan (Bengal gram flour)
  • 1 1/2 tbsp jowar (white millet) flour
  • 3 tbsp chopped onions
  • 1/4 cup chopped tomatoes
  • 2 tbsp chopped coriander (dhania)
  • 1 green chilli, finely chopped
  • salt to taste

    Other ingredients
    1 tsp oil for cooking
How To ?

For the chilas

1. Mix together all the ingredients in a bowl and add enough water to make a smooth batter and divide into 2 equal portions.
2. Heat a non-stick pan and grease it lightly with oil.
3. Spread one portion of the batter on it to form a thick round chila of 100 mm (4") diameter.
4. Cook on both sides till golden brown, using a little oil.
5. Repeat with the remaining batter to make 1 more chila. Keep aside.

How to proceed:

1. Apply little chutney on all the toasted bread slices and keep aside.
2. Place a toasted bread slice on a flat dry surface, put one chila on it. Cover with another toasted bread slice with the chutney side facing up.
3. Place a lettuce leaf, 4 slices cucumber and 4 slices of tomatoes on it and cover with the third toasted bread slice.
4. Repeat with the remaining ingredients to make 1 more sandwich.
5. Cut each sandwich into 4 equal portions and serve immediately.


Eat protein at every meal, including breakfast.
Eliminate wheat- and flour-based products for the time being.
Reduce starch to one portion a day, and don't eat that portion during your evening meal.
Apples, pears, plums and berries all are good choices. Bananas are not.
Reduce or eliminate dairy for the time being, especially cow's milk.
Diet and Nutrition Tips. Free consultation by Ms Shubi Husain
Health Sanctuary
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