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Spicy Sprouts Sandwich
Elegant sandwiches with a sprout and potato stuffing instead of cheese to enhance your calcium and fibre levels.

Makes 4 sandwiches

Approximate Calories: 220 Kcal per serving
  • 8 slices of whole wheat bread
  • 1/2 cup onions, sliced
  • 4 tsp low fat butter to cook

    For the sprouts
  • 1 cup boiled mixed sprouts
  • 1/2 cup potatoes , boiled and mashed
  • 1/2 cup finely chopped onions
  • 2 tsp ginger-garlic (adrak-lehsun) paste
  • 1 green chilli, finely chopped
  • 2 tsp pav bhaji masala
  • 2 tsp coriander-cumin seeds (dhania-jeera) powder
  • 1/4 tsp turmeric powder (haldi)
  • 1/2 tsp black salt (sanchal)
  • 1 1/2 cups finely chopped tomatoes
  • 2 tsp oil
  • salt to taste
How To ?

For the sprouts:
1. Heat the oil in a non-stick pan, add the onions and sauté till the onions turn translucent.
2. Add the ginger-garlic paste, green chilli and sauté for another 1 minute.
3. Add the pav bhaji masala, coriander-cumin seed powder, turmeric powder, black salt, tomatoes and salt and cook for 5 minutes.
4. Add the sprouts and potatoes and mix well. Keep aside.

How to proceed:
1. Divide the sprouts mixture into 4 equal portions.
2. Place one portion on one slice of bread. Top with an onion slice and sandwich using another slice of bread.
3. Repeat with the remaining ingredients to make 3 more sandwiches.
4. Pre-heat the griller and grill the sandwiches, using a little low fat butter to cook.
5. Serve hot.

Tips: Pav bhaji masala is a spice blend that is easily available at provision stores.

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.
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