4 pt Falafel with Avocado Spread

Submitted by: Alison Korecki
The beauty of this Latin twist on the classic Middle Eastern sandwich is its simplicity, and of course, flavor. Garnish with microgreens and sliced red onion. --Recipe by Ann Taylor Pittman (August 2005)

Serves: 4

Dietary guidance: v 

Ingredients

Patties:
1 (15-ounce) can pinto beans, rinsed and drained
1/2 cup (2 ounces) shredded Monterey Jack cheese
1/4 cup finely crushed baked tortilla chips (about 3/4 ounce)
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 tomato
1 tablespoon finely chopped red onion
2 tablespoons fat-free sour cream
1 teaspoon fresh lime juice
1/8 teaspoon salt

Remaining ingredients:
2 (6-inch) pitas, each cut in half crosswise
4 thin red onion slices, separated into rings
Microgreens

Method


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

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

To prepare spread, combine avocado and next 5 ingredients (through salt), stirring well. Place 1 patty in each pita half. Spread about 2 tablespoons avocado spread over patty in each pita half; top with onions and greens.

Nutritional Information
Calories:281 (30% from fat)
Fat:9.5g (sat 3.4g,mono 3.9g,poly 1.5g)
Protein:12.2g
Carbohydrate:37.4g
Fiber:5.9g
Cholesterol:13mg
Iron:2.4mg
Sodium:625mg
Calcium:188mg
Ann Taylor Pittman, Cooking Light, SEPTEMBER 2007

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