Saturday, March 20, 2010

March's Recipe of the Month - Falafel

Falafal Pitas.. from Cooking Light

1 cup 2% reduced-fat Greek yogurt
2/3 cup chopped, peeled cucumber
1 teaspoon chopped fresh dill
1 garlic glove, minced

1 (15 oz) can no-salt-added chickpeas
1/4 cup dry breadcrumbs
1/4 cup finely chopped fresh parsley
3 tablespoons finely chopped red onion
1 teaspoon garlic salt
1 teaspoon ground coriander
1 teaspoon ground cumin
2 tablespoons olive oil

Other Ingredients:
2 (6-inch) whole wheat pitas, cut in half
2 cups shredded romaine lettuce
1 cup chopped plum tomato
2/3 cup thinly sliced peeled cucumber
1/4 cup thinly sliced red onion

1) To prepare sauce, combine first 4 ingredients; set aside
2) To prepare falafel, drain chickpeas in a colander over a bowl; reserve liquid. Place chickpeas, 3 tablespoons liquid(discrad remaining liquid), breadcrumbs, and next 5 ingredients in a food processor; process until minced. Divide chickpea mixture into 8 equal portions, shaping into a 1/2-inch thick patty.
3) Heat oil in a large non-stick skillet over mediium-high heat. Add pattied to pan; cook 3 minutes on each side or until golden brown.
4) Spread about 1/4 cup of the sauce into each pita half. Fill each pita half with 1/2 cup lettuce, 1/4 cup tomato, about 2 tablespoons sliced cucumber, 1 tablspoon sliced onion, and 2 falafel patties.

Yield: 4 servings (serving size: 1 stuffed pita half)

Calories: 303; Fat: 10.8g; Protein: 14.4g; Carb: 40.6g; Fiber: 7.4g

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