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Southwestern Falafel with Avocado Spread Recipe

Southwestern Falafel with Avocado Spread Recipe

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Southwestern Falafel with Avocado Spread

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Ingredients

Count

Nutrition

169

Calories

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Ingredients:

Serving

1 (15-oz) can pinto beans, rinsed and drained
1/2 cup (2 oz) shredded monterey jack cheese
1/4 cup finely crushed baked tortilla chips (about 3/4 oz)
2 tbsp finely chopped green onions
1 tbsp finely chopped cilantro
1/8 tsp ground cumin
1 large egg white
1 1/2 tsp canola oil
spread
1/4 cup mashed peeled avocado
2 tbsp finely chopped plum tomato
1 tbsp finely chopped red onion
2 tbsp fat-free sour cream
1 tsp fresh lime juice
1/8 tsp salt
2 (6-inch) pitas , each cut in half crosswise

Directions:

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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	168.6 Kcal (706 kJ)
Calories from fat	43.76 Kcal
		% Daily Value*
Total Fat	4.86g	7%
Cholesterol	3.69mg	1%
Sodium	316.2mg	13%
Potassium	161.52mg	3%
Total Carbs	25.3g	8%
Sugars	0.99g	4%
Dietary Fiber	1.79g	7%
Protein	6.05g	12%
Vitamin C	2.6mg	4%
Vitamin A	0.1mg	4%
Iron	4.2mg	23%
Calcium	77.6mg	8%

Amount Per 100 g
Calories	196.58 Kcal (823 kJ)
Calories from fat	51.02 Kcal
		% Daily Value*
Total Fat	5.67g	7%
Cholesterol	4.31mg	1%
Sodium	368.67mg	13%
Potassium	188.32mg	3%
Total Carbs	29.5g	8%
Sugars	1.15g	4%
Dietary Fiber	2.09g	7%
Protein	7.05g	12%
Vitamin C	3mg	4%
Vitamin A	0.1mg	4%
Iron	4.9mg	23%
Calcium	90.5mg	8%

* 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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