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WolfyOne · 02-21-2010, 07:45 PM

Falafel with Flaxseed
In the following version, flaxseeds help bind the patties, contributing a nutty flavor and appealing crunch. Traditional the patties are deep fried. However, to create a crispy crust without deep frying, brown patties on one side in a nonstick skillet, flip them over onto a baking sheet and finish them in a hot oven.

1/3 cup plus 1 tablespoon flaxseeds, divided
1 (15 to 19 oz) can garbanzo beans, drained, rinsed
1/4 cup chopped fresh parsley
2 garlic cloves, minced
1 teaspoon ground cumin
1/4 teaspoon ground corriander
1/2 teaspoon salt
1/4 teaspoon cayenne pepper
2 tablespoons lemon juice
1/4 cup fine dry bread crumbs
1 egg white
2 teaspoons olive oil
1 recipe Mediterranean Chopped Salad (recipe to follow)
4 (6 inch) whole wheat pita breads
8 lettuce leaves
1/2 cup plain nonfat yogurt

1) Heat oven F. Coat baking sheet with nonstick cooking spray. In clean dry coffee grinder or blender, grind 1/3 cup of the flaxseeds.

2) In food processor, pulse garbanzo beans several times just until coarsely chopped. Add parsley, garlic, cumin, coriander, salt cayenne pepper, lemon juice and ground flaxseeds; pulse until mixture is cohesive, but still retains some texture. Using scant 1/4 per patty, form mixture into 8 1/2 inch thick) oval patties.

3) In shallow dish, combine bread crumbs and the remaining 1 tablespoon of flaxseeds. In medium bowl, beat egg white with fork until frothy. Dip each patty into egg white, coat with bread crumb mixture.

4) In large nonstick skillet, heat olive oil over medium-high heat until hot. Add patties; cook about 2 minutes or until underside is browned. Turn patties over onto baking sheet. Bake patties 15 to 20 minutes or until golden brown on both sides and heated through. Meanwhile prepare Mediterranean Chopped Salad.

5) To serve, cut each pita in half to form 2 pockets. Line each pocket with lettuce leaf and fill with a patty. Garnish falafel with Mediterranean Chopped Salad and yogurt.

4 Servings
Preparation time: 25 minutes
Ready to serve: 45 minutes

Per serving: 465 calories, 14.5 g total fat (1.5 g saturated fat), 20 g protein, 69 g carbs, 1 mg cholesterol, 1208 mg sodium, 16 g fiber
Star nutrients: Vitamin C (40%) Fiber (63%) Folate (28%) Magnesium (33%) Phosphorus (29%) Vitamin A (16%) Vitamin B6 (23%) Calcium (19%) Copper (23%) Thiamin (24%) Zinc (16%)

Make Ahead: Prepare patties through step 4. Cover and refrigerate for up to 2 days.

02-21-2010, 07:45 PM	#19
WolfyOne Magically Delicious How Do You Identify?: Gentle Butch Relationship Status: Single and content Join Date: Nov 2009 Location: Minnesota Posts: 6,558 My Photo Gallery Thanks: 22,052 Thanked 15,397 Times in 4,140 Posts Rep Power: 21474858	Falafel with Flaxseed In the following version, flaxseeds help bind the patties, contributing a nutty flavor and appealing crunch. Traditional the patties are deep fried. However, to create a crispy crust without deep frying, brown patties on one side in a nonstick skillet, flip them over onto a baking sheet and finish them in a hot oven. 1/3 cup plus 1 tablespoon flaxseeds, divided 1 (15 to 19 oz) can garbanzo beans, drained, rinsed 1/4 cup chopped fresh parsley 2 garlic cloves, minced 1 teaspoon ground cumin 1/4 teaspoon ground corriander 1/2 teaspoon salt 1/4 teaspoon cayenne pepper 2 tablespoons lemon juice 1/4 cup fine dry bread crumbs 1 egg white 2 teaspoons olive oil 1 recipe Mediterranean Chopped Salad (recipe to follow) 4 (6 inch) whole wheat pita breads 8 lettuce leaves 1/2 cup plain nonfat yogurt 1) Heat oven F. Coat baking sheet with nonstick cooking spray. In clean dry coffee grinder or blender, grind 1/3 cup of the flaxseeds. 2) In food processor, pulse garbanzo beans several times just until coarsely chopped. Add parsley, garlic, cumin, coriander, salt cayenne pepper, lemon juice and ground flaxseeds; pulse until mixture is cohesive, but still retains some texture. Using scant 1/4 per patty, form mixture into 8 1/2 inch thick) oval patties. 3) In shallow dish, combine bread crumbs and the remaining 1 tablespoon of flaxseeds. In medium bowl, beat egg white with fork until frothy. Dip each patty into egg white, coat with bread crumb mixture. 4) In large nonstick skillet, heat olive oil over medium-high heat until hot. Add patties; cook about 2 minutes or until underside is browned. Turn patties over onto baking sheet. Bake patties 15 to 20 minutes or until golden brown on both sides and heated through. Meanwhile prepare Mediterranean Chopped Salad. 5) To serve, cut each pita in half to form 2 pockets. Line each pocket with lettuce leaf and fill with a patty. Garnish falafel with Mediterranean Chopped Salad and yogurt. 4 Servings Preparation time: 25 minutes Ready to serve: 45 minutes Per serving: 465 calories, 14.5 g total fat (1.5 g saturated fat), 20 g protein, 69 g carbs, 1 mg cholesterol, 1208 mg sodium, 16 g fiber Star nutrients: Vitamin C (40%) Fiber (63%) Folate (28%) Magnesium (33%) Phosphorus (29%) Vitamin A (16%) Vitamin B6 (23%) Calcium (19%) Copper (23%) Thiamin (24%) Zinc (16%) Make Ahead: Prepare patties through step 4. Cover and refrigerate for up to 2 days. __________________ Being deeply loved by someone gives you strength; loving someone deeply gives you courage --- Lao Tzo Last edited by WolfyOne; 02-21-2010 at 07:57 PM.