Falafel with Avocado Spread

Ingredients

For the patties

• 1 (15-ounce) can pinto beans, drained and rinsed
• 2 ounces (approx. 1/2 cup) shredded Monterey Jack cheese
• 3/4 ounce (approx 1/4 cup) finely crushed baked tortilla chips
• 2 tablespoons finely chopped green onions
• 1 tablespoon finely chopped cilantro
• 1/8 teaspoon ground cumin
• 1 large egg white
• 1 1/2茶匙菜籽油

For the 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
• 微绿色（可选）

Directions

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.

营养Information

Serves: 4|Serving Size: 1 stuffed pita half

Per serving:Calories: 192; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 1g; Cholesterol: 15mg; Sodium: 442mg; Carbohydrate: 21g; Dietary Fiber: 5g; Sugar: 0g; Protein: 10g

营养Bonus:Potassium: 280mg; Iron: 10%; Vitamin A: 6%; Vitamin C: 4%; Calcium: 15%