Falafel Pitas

Photo: Becky Luigart-Stayner; Styling: Leigh Ann Ross
Fresh carrot and celery sticks are a crunchy side.

Yield:

4 servings (serving size: 1 stuffed pita half)

Recipe from

Nutritional Information

Calories 220
Caloriesfromfat 18 %
Fat 4.4 g
Satfat 0.8 g
Monofat 1.2 g
Polyfat 1.5 g
Protein 10.4 g
Carbohydrate 37.2 g
Fiber 6.7 g
Cholesterol 54 mg
Iron 3.2 mg
Sodium 617 mg
Calcium 83 mg

Ingredients

1/4 cup plain dry breadcrumbs
1/4 cup fresh flat-leaf parsley leaves
2 tablespoons chopped green onions
1 teaspoon ground cumin
1/2 teaspoon ground coriander
1/4 teaspoon salt
1 (15-ounce) can chickpeas, rinsed and drained
1 large egg
1 garlic clove, chopped
Dash of ground red pepper
Cooking spray
1/4 cup shredded seeded peeled cucumber
1/4 cup plain 2% low-fat Greek yogurt
1 teaspoon fresh lemon juice
1/8 teaspoon salt
2 (6-inch) whole wheat pitas, halved
4 Bibb lettuce leaves
8 (1/4-inch-thick) tomato slices

Preparation

1. Combine first 10 ingredients in a food processor. Process until finely chopped. Divide mixture into 4 equal portions; shape each portion into a 1/2-inch-thick patty. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add patties to pan; cook 3 minutes on each side or until lightly browned.

2. Combine cucumber, yogurt, juice, and 1/8 teaspoon salt in a small bowl. Line each pita half with 1 lettuce leaf and 2 tomato slices. Place 1 patty in each pita half. Top each patty with about 1 tablespoon cucumber mixture.

Note:

Jackie Mills, MS, RD,

December 2008