Healthy Recipes

Falafel Pitas
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Servings: 4
Ingredients and Preparation
Ingredients Measures
Plain, low-fat yogurt ½ cup
Tahini (sesame-seed paste) 2 tablespoons
Garlic cloves, minced 1 + 1
Lemon juice, divided 2 tablespoons
Garbanzo beans (chick peas), rinsed and drained 1 (15-ounce) can
Parsley, chopped ¼ cup
All-purpose flour ¼ cup
Ground cumin 1 1/4 teaspoons
Salt ½ teaspoon
Black pepper 1/8 teaspoon
Olive oil 2 teaspoons
Whole wheat pitas, sliced in half 4 (6-inch)
Tomato, diced 1
Cucumber, diced ¼ cup
Green-leaf lettuce leaves 8


Directions
  1. Whisk together yogurt, tahini, 1 minced garlic clove, and half of the lemon juice in a small bowl. Cover sauce and place in refrigerator until falafels are ready.
  2. Combine garbanzo beans, parsley, 1 minced garlic clove, flour, cumin, salt, pepper, and remaining lemon juice in a food processor or blender and process until smooth. Shape mixture into 8 small patties.
  3. Heat olive oil in a large nonstick skillet over medium heat. Cook for 4-6 minutes on each side, until browned.
  4. Arrange patties in pita halves. Top each burger with about 1 ½ tablespoons of the sauce, and add in tomato, cucumber, and lettuce.

Exchanges
4 starches; 1 very lean meat; 1 fat; 1 vegetable.

Side Suggestions: Fruit Salad
Dice and combine different fruits of your choice. Drizzle with some lemon juice to prevent browning.


Nutrition Facts
Serving Size ¼ of recipe
Calories 429
Total Fat 10 g
Saturated Fat 2.0 g
Sodium 981 mg *
Total Carbohydrate 73 g
Dietary Fiber 11 g
Protein 16 g
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