Mixed Vegetable Open Hot Dog Roll (Healthy Breakfast & Snack) by Tarla Dalal

Mixed Vegetable Open Hot Dog Roll, loads of fibre and vitamin-rich veggies and low-fat butter go into these sandwiches with a difference.
Recipe Link : http://www.tarladalal.com/Mixed-Vegetable-Open-Hot-Dog-Roll-38990r

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Mixed Vegetable Open Hot Dog Roll

Loads of fibre and vitamin-rich veggies and low-fat butter go into these sandwiches with a difference. Low in calories, the whole wheat rolls are apt for weight watchers, diabetics and people with heart disease.

Preparation Time: 10 minutes.
Cooking Time: 10 minutes.
Makes 4 open rolls.

2 whole wheat hot dog rolls
¼ cup finely chopped onions
¼ cup chopped and boiled carrots
¼ cup blanched and chopped baby corn
½ cup blanched broccoli florets
2 tsp olive oil
¼ cup low-fat milk, 99.7% fat-free
Salt to taste
½ tsp dry red chilli flakes
2 tsp melted low-fat butter for brushing
4 tsp tomato ketchup

1. Cut each hot dog roll horizontally into 2 halves.
2. Scoop the centre of each hot dog roll halve, using a spoon so that a light depression is formed for the topping. Keep these scooped bread crumbs aside.
3. Heat the oil in a non-stick pan, add the onions and sauté on a medium flame for 1 to 2 minutes.
4. Add the carrots, baby corn and broccoli and sauté on a medium flame for 1 to 2 minutes.
5. Add the scooped bread crumbs, milk, salt and chilli flakes and cook on a medium flame for 1 to 2 minutes, stirring continuously.
6. Divide the topping into 4 equal portions and keep aside.
7. Apply ¼ tsp of butter on both sides of each hot dog roll halve and toast them lightly on a tava (griddle), till both sides are golden brown in colour.
8. Place one toasted hot dog roll half on a clean, dry surface with the scooped side facing upwards. Spread a portion of the topping evenly in the scooped bread. Finally spread 1 tsp of tomato ketchup evenly over it.
9. Repeat step 8 to make 3 more open hot dog rolls.
Serve immediately.

Nutrient values per roll
Energy : 103 calories
Protein: 2.9 gm
Carbohydrates: 14.0 gm
Fat: 2.0 gm
Fibre: 0.8 gm
Vitamin A: 317.5 mcg
Iron: 0.9 mg
Folic Acid: 11.7 mcg
Vitamin C: 4.1 mg