WW- baked falafel sandwich (7 or 9 pts)

[Guest guest]

* Exported from MasterCook *

 

Baked Falafel Sandwich ~7pts

 

Recipe By :Weight Watchers

Serving Size : 4 Preparation Time :0:20

Categories : Sandwiches Vegetarian

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

15 1/2 ounces canned chickpeas -- rinsed and drained

1/4 cup chopped onion

1/4 cup chopped fresh parsley -- or cilantro

1 medium garlic clove -- minced

1 teaspoon ground cumin

1/4 teaspoon ground coriander

1/4 teaspoon table salt

1/4 teaspoon baking soda

1 tablespoon all-purpose flour

2 teaspoons olive oil

2 tablespoons tahini

2 tablespoons water

1 tablespoon fresh lemon juice

4 whole-wheat pita breads (4 inch)

8 lettuce leaves

 

Combine chickpeas, onion, parsley, garlic, cumin, coriander, salt and baking

soda in a food processor or blender. Process until mixture is coarsely pureed

and transfer to large bowl. Stir in flour; shape mixture into 4 patties and let

stand for 15 minutes.

 

Preheat oven to 400F.

 

Heat oil in a large ovenproof skillet over medium-high heat (if you don't have

an ovenproof skillet, make sure to cover the handle of your skillet with

aluminum foil before heating). Add patties and cook until golden brown, flipping

once, about 2 minutes per side. Transfer pan to oven and bake 10 minutes.

 

Meanwhile, whisk together tahini, water and lemon juice.

 

To assemble sandwiches, place 2 lettuce leaves inside each pita, add 1 falafel

patty and drizzle with 1 tablespoon tahini dressing.

 

 

Chef Tips

We renovated Baked Falafel Sandwich by:

* Sauteing falafels in just a touch of oil instead of deep frying them.

* Relying upon baking to get a crisp, fried-like texture.

* Thinning out the tahini with lemon juice and water to make a high-fat

ingredient " spread " farther.

 

 

9 pts Per Serving: Calories 433 (23% from fat); 11g Total Fat; 4g of the 10g

Fiber (9 WW POINTS).

 

Description:

" Veg: main "

Source:

" Weight Watchers dot com (renovated recipe section) "

T(Cooking):

" 0:14 "

- - - - - - - - - - - - - - - - - - -

 

Per Serving (excluding unknown items): 433 Calories; 11g Fat (21.8% calories

from fat); 18g Protein; 71g Carbohydrate; 10g Dietary Fiber; 0mg Cholesterol;

586mg Sodium. Exchanges: 4 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0

Fruit; 1 1/2 Fat.

 

NOTES : main meals: By eliminating deep-frying, you can enjoy a POINTS-worthy

version of this sinful " street food " in the comfort of your own home

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

 

..

=^..^= PatH (Pat Hanneman)

http://home.earthlink.net/~kitpath/

KP Cookbooks - tested lowfat recipes in MC format