* Exported from MasterCook *
Oven Fried Falafels with Tzatziki Sauce
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
Veggie
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
7 ounces low-fat Greek-style yogurt -- (one container)
2 tablespoons lemon juice
4 cloves garlic -- minced, divided
2 teaspoons dill weed
1/4 teaspoon black pepper
1/8 teaspoon salt
1/4 cup chopped yellow onion
1 tablespoon olive oil -- plus 2 teaspoons, divided
15 ounces garbanzo beans -- (1 can) drained and rinsed
1/4 cup parsley leaves
1 teaspoon ground cumin
1 egg
1 tablespoon all purpose flour
Nonstick cooking spray
2 whole-wheat pitas -- about 6 inches round
4 leaf lettuce leaves
1/4 cup thinly sliced red onion
To make the tzatziki sauce, combine the yogurt, lemon juice, 1 minced
garlic clove, dill weed, black pepper and salt in a medium bowl. Cover and
refrigerate until ready to assemble the sandwiches. To make the falafels,
in a small nonstick skillet, sauté the yellow onion and remaining 3 minced
garlic cloves in 2 teaspoons olive oil for 3 to 5 minutes. Place the
garbanzo beans, sautéed onions and garlic, parsley and cumin in a food
processor. Process until the mixture in coarsely puréed. Place the mixture
in a small bowl and add the egg and flour. Cover and refrigerate until
ready to bake.
Preheat oven to 450 degrees. Pour the remaining 1 tablespoon of olive oil
into a 9-inch-square baking dish and place in the preheated oven; heat oil
for 4 to 5 minutes. Remove the baking dish from the oven and quickly shape
the falafel mixture into 4 patties and place in the heated pan. The
falafel mixture will be very moist. Spray each patty lightly with nonstick
cooking spray, return to the oven and bake for 25 to 30 minutes, turning
once.
To assemble each sandwich, slice each pita in half and fill each half with
a baked falafel, one lettuce leaf and sliced red onion and drizzle with a
quarter of the tzatziki sauce.
Serves: 4
Preparation time: 15 minutes
Total time: 1 hour
294 calories (31% from fat), 10 grams fat (2 grams sat. fat, 0 grams trans
fat), 39 grams carbohydrates, 15 grams protein, 375 mg sodium, 56 mg
cholesterol, 118 mg calcium, 7 grams fiber. Food exchanges: 2 starch, 2
lean meat, 1 vegetable.
Cuisine:
"MidEastern"
Source:
"Created by Darlene Zimmerman, MS, RD, for Heart Smart and tested by
Susan M. Selasky for the Free Press Test Kitchen."
S(Formatted by Chupa Babi):
"June 2013"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 494 Calories; 12g Fat (20.6%
calories from fat); 28g Protein; 72g Carbohydrate; 19g Dietary Fiber; 53mg
Cholesterol; 139mg Sodium. Exchanges: 4 1/2 Grain(Starch); 1 1/2 Lean
Meat; 1/2 Vegetable; 0 Fruit; 1 1/2 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 920010 20033
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