Southwestern Falafel with Avocado Spread

Southwestern Falafel with Avocado Spread


Inspired by the traditional Middle Eastern sandwich of chickpea patties in pita bread, this Southwestern-accented version features cumin-flavored pinto bean patties and a spread that is much like guacamole.


Patties:
1 (15-ounce) can pinto beans, rinsed and drained well
1/2 cup (2 ounces) shredded Monterey Jack cheese(I will use reduced fat)
1/4 cup finely crushed baked tortilla chips (about 3/4 ounce)(I will use organic tostitos blue corn chips)
2 tablespoons finely chopped green onions
1 tablespoon finely chopped cilantro
1/8 teaspoon ground cumin
1 large egg white
1 1/2 teaspoons canola oil

Spread:
1/4 cup mashed peeled avocado
2 tablespoons finely chopped plum tomato
1 tablespoon finely chopped red onion
2 tablespoons fat-free sour cream
1 teaspoon fresh lime juice
1/8 teaspoon salt
2 (6-inch) pitas, each cut in half crosswise (whole wheat)


To prepare patties, place pinto beans in a medium bowl; partially mash with a fork. Add Monterey Jack cheese and next 5 ingredients (through egg white); stir until well combined. Form into 4 (1/2-inch-thick) oval patties.

Heat canola oil in a large nonstick skillet over medium-high heat. Add patties; cook 3 minutes on each side or until patties are browned and thoroughly heated.

To prepare spread, while patties cook, combine the avocado, plum tomato, red onion, sour cream, lime juice, and salt. Place 1 patty in each pita half. Spread about 2 tablespoons avocado spread over patty in each pita half.



Yield: 4 servings (serving size: 1 stuffed pita half)-without my changes

CALORIES 281 (30% from fat); FAT 9.5g (sat 3.4g,mono 3.9g,poly 1.5g); IRON 2.4mg; CHOLESTEROL 13mg; CALCIUM 188mg; CARBOHYDRATE 37.4g; SODIUM 625mg; PROTEIN 12.2g; FIBER 5.9g

Cooking Light, AUGUST 2005