Rajma and Paneer Sandwich,calcium and protein rich snack especially for kids.
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Rajma and Paneer Sandwich
Calcium and protein rich snack especially for kids. One sandwich is more than enough to fill in their tummy! both these nutrients are very important during their growing period to give that healthy bones. For those adults, who would also like to enjoy this sandwich can opt for low-fat butter instead of its high cal counterparts.
Preparation Time: 15 minutes.
Cooking Time: 4 minutes.
Makes 3 sandwiches.
6 whole wheat bread slices
3 iceberg lettuce
1½ tsp butter
3 tsp tomato ketchup
For the filling
1 cup soaked and boiled rajma (kidney beans)
2 tbsp grated paneer (cottage cheese)
2 tsp oil
2 tbsp finely chopped onions
1 tsp finely chopped green chillies
2 tbsp finely chopped tomatoes
2 tbsp finely chopped capsicum
1 tbsp finely chopped coriander (dhania)
¼ tsp chilli powder
Salt to taste
For the filling
1. Heat the oil in a broad non-stick pan, add the onions and green chillies and sauté on a medium flame for a few seconds.
2. Add the tomatoes and capsicum and sauté on a medium flame for 1 minute.
3. Add the rajma, paneer, coriander, chilli powder and salt, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
4. Divide the filling into 3 equal portions and keep aside.
How to proceed
1. Apply ¼ tsp of butter on each of the bread slice.
2. Place the buttered – bread slice on a dry, flat surface with the buttered side facing up and place 1 iceberg lettuce on it.
3. Spread 1 portion of the prepared filling and ½ tsp of tomato ketchup over it.
4. Sandwich it with another bread slice with buttered side facing downwards.
5. Repeat steps 2 to 4 to make 2 more sandwiches.
Serve immediately.
Nutrient values per sandwich
Energy: 262 calories
Protein: 9.7 gm
Carbohydrates: 40.1 gm
Fat: 7.1 gm
Calcium: 110.8 mg