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Falafel Pita Sandwich With Cucumber Sauce Recipe

Falafel Pita Sandwich With Cucumber Sauce Recipe

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Falafel Pita Sandwich With Cucumber Sauce

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Ingredients:

Serving

1/2 cup vinegar
2 tbsp fresh dill
3 tbsp grated onions
1/4 tsp fresh ground black pepper
4 medium cucumbers, peeled, seeded and thinly sliced
2 cups low-fat plain yogurt
1 medium potato , nuked and peeled
3 tbsp canola oil
2 small onions, finely chopped
1 medium jalapeno pepper, seeded and minced ( if you don'tsp like heat
2 garlic cloves, minced
1/2 cup fresh parsley, minced ( plan on using the whole bunch, zaar editor doesn'tsp do bunch)
2 (19 oz) cans garbanzo beans, drained, rinsed and well smashed
1 tbsp plain low-fat yogurt
1 tsp paprika
1 lemon , juice of
6 whole wheat pita bread, cut in half
2 cups shredded lettuce
12 slices tomatoes

Directions:

CUCUMBER DRESSING: Mix vinegar, dill, onions and pepper in a bowl.
Add cucumber slices and marinate overnight.
Drain; discard liquid. Stir in yogurt. Makes about 4 cups; more than enough for the sandwiches.
FALAFEL PATTIES: Preheat oven to 350ºF. Spray baking sheet with cooking spray.
Microwave potato for about 3 minutes; cool, peel and mash with a fork. Set aside.
Heat oil in skillet over medium heat and saute onions, jalapeno and garlic till soft; about 3 minutes. Stir in parsley and saute another minute.
In a large bowl, combine beans with onion mixture; mix well.
Stir in mashed potato, yogurt, paprika and lemon juice.
Form into 24 patties using 2 tablespoons mixture for each. (It's easier to spoon 2 tablespoons on baking sheet and form into rounds).
Place patties on baking sheet and bake for 10 minutes; turn patties over and bake for another 10 minutes.
Assemble sandwiches by placing 2 patties in each pita half. Top with lettuce and 1 tomato slice. Serve with cucumber dressing.
Serving = 2 pita halves with 4 patties and toppings.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	367.22 Kcal (1537 kJ)
Calories from fat	98.17 Kcal
		% Daily Value*
Total Fat	10.91g	17%
Cholesterol	5.05mg	2%
Sodium	387.94mg	16%
Potassium	820.85mg	17%
Total Carbs	57.12g	19%
Sugars	11.98g	48%
Dietary Fiber	8.36g	33%
Protein	14.36g	29%
Vitamin C	30.2mg	50%
Vitamin A	0.2mg	7%
Iron	2.8mg	16%
Calcium	222.4mg	22%

Amount Per 100 g
Calories	81.51 Kcal (341 kJ)
Calories from fat	21.79 Kcal
		% Daily Value*
Total Fat	2.42g	17%
Cholesterol	1.12mg	2%
Sodium	86.11mg	16%
Potassium	182.21mg	17%
Total Carbs	12.68g	19%
Sugars	2.66g	48%
Dietary Fiber	1.86g	33%
Protein	3.19g	29%
Vitamin C	6.7mg	50%
Iron	0.6mg	16%
Calcium	49.4mg	22%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

7.5

Points
10

PointsPlus

Good Points

low fat,
saturated fat free,
low sodium,
cholesterol free

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