Monday, October 24, 2011

Falafel and Yogurt Sauce

On the road to health, this recipe fits the bill for good nutrition and low cost....especially when you pair it wth sales and coupons like this one:

Yoplait Greek Yogurt is on sale at Pick N Save for 10/$10.00
- Click here to save $0.30/1
= Final Price: As low as 1/$0.40 w/doubled coupons on Wednesday

Falafel and Yogurt Sauce
1 19-ounce can chickpeas, rinsed
4 scallions, trimmed and sliced
1 egg
2 Tbs all-purpose flour
1 Tbs chopped fresh oregano
1/2 tsp ground cumin
1/4 tsp salt
2 Tbs extra-virgin olive oil
2 6-1/2-inch whole-wheat pitas, halved and warmed, if desired
1/2 cup low-fat plain greek yogurt
1 Tbs lemon juice
1/3 cup chopped flat-leaf parsley
1/4 tsp salt
1 Clove Garlic
1/2 cup cucumber peeled, seeded and cut into 1/4-inch cubes

1. Place chickpeas, scallions, egg, flour, oregano, cumin and 1/4 teaspoon salt in a food processor. Pulse, stopping once or twice to scrape down the sides, until a coarse mixture forms that holds together when pressed. (The mixture will be moist.) Form into 4 patties.

2. Heat oil in a large nonstick skillet over medium-high heat. Add patties and cook until golden and beginning to crisp, 4 to 5 minutes. Carefully flip and cook until golden brown, 2 to 4 minutes more.

3. To prepare sauce & serve: Meanwhile, combine yogurt, tahini, lemon juice, parsley and 1/4 teaspoon salt in a medium bowl. Divide the patties among the pitas and serve with the sauce.

Servings: 4

Cooking Times
Preparation Time: 10 minutes
Cooking Time: 10 minutes
Total Time: 20 minutes

Nutrition Facts
Serving size: 1/4 of a recipe (9 ounces).
Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.
Nutrition information calculated from recipe ingredients.

Amount Per Serving
Calories 404.21
Calories From Fat (24%) 98.1
% Daily Value
Total Fat 11.22g 17%
Saturated Fat 1.98g 10%
Cholesterol 54.71mg 18%
Sodium 883.25mg 37%
Potassium 594.71mg 17%
Total Carbohydrates 64.33g 21%
Fiber 9.87g 39%
Sugar 3.85g
Protein 15.44g 31%

Recipe Type: Bean, Healthy, Light Meal, Main Course, Quick Meals, Simple Supper, Vegetarian

Recipe Cost: $5.15 ($4.37 on sale)
Serving Cost: $1.29 ($1.09 on sale)


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blueviolet said...

That just sounds fantastic!

Jolene said...

This looks good! Thanks, I am going to have to give this one a try. I love you have all the nutritional facts with your recipes. I hope you have a great week!

Frizzy said...

Oh man does that ever sound GOOOOOOOD! I love Greek food! Will have to try this one and let you know what I think. My mouth is watering like crazy!

Controlling My Chaos said...

My husband would love this. He's a big fan of falafel.

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