Contributed By: jboudevin
cooking light
the beauty of this latin twist on the classic middle eastern sandwich is simplicity, and of course, flavor. Garnish with microgreens and sliced red onion.
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Total Preparation Time: 15 to 30 minutes
Ingredients: Bean & Legume
Actual Cooking Time: Less than 15 minutes
Number of Servings: 4
Origin: Mediterranean & Mid-Eastern
Special Features: Vegetarian
Nutrition Content: Good Source of Calcium
Low Fat
High Fiber
Holiday: July 4th
Meal Type: Lunch
Ingredients
Patties:
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
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 tomato
1 tbsp Finely chopped red onion
2 tbsp Fat-free sour cream
1 tsp Fresh lime juice
1/8 tsp Salt
Remaining Ingredients:
2 (6-inch) pitas, cut in half crosswise
4 Thin red onion slices, separated into rings
Microgreens (e.g. arugula, broccoli sprouts, mustard greens)
Preparation
1. 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. Shap bean mixture into 4 (1/2 inch-thick) oval patties.
2. 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.
3. to prepare spread, combine avocado and next 5 ingredients (through salt), stirring well. place 1 patty in each pita half. spread about 2 Tbsp avocado spread over patty in each pita half; top with onions and greens.
*serving size: 1 stuffed pita half
Cook's Notes
Nutrition Information
Calories: 281
;
Total Fat: 9.5 g
;
Saturated Fat: 3.4 g
;
Polyunsaturated Fat: 1.5 g
;
Carbohydrates: 37.4 g
;
Protein: 12.2 g
;
Calcium: 188 mg
;
Sodium: 625 mg
;
Iron: 2.4 mg
;
Fiber: 5.9 g