Thursday, February 10, 2011

Who knew kale could be so delicious?

Last night I made a delish dinner (if I do say so myself. . .) for P. I made Cooking Light's Falafel with Avocado Spread and kale chips with a yogurt dipping sauce.

I love falafel but was a little intimidated to make it. Turns out, it's super easy! Check out the recipe below. We opted out of using the pita, and instead ate it sans bread.

Yield: 4 servings (serving size: 1 stuffed pita half)



  • 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
  • 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


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.

The kale chips were unreal. So crispy. My mom suggested I try making them, and I'm so glad she did! Definitely adding this leafy green into my veggie rotation. I told HLR that I was planning on making kale chips and she forwarded me the recipe for her mom's yogurt dipping sauce. It was the perfect accompaniment to the kale AND the falafel - I will maybe use this yogurt sauce instead of the avocado spread next time I made the falaf. Here's the yogurt sauce recipe - so easy:

Lemon-Yogurt Dip

  • 1/4 cup extra-virgin olive oil
  • 2 garlic cloves, minced
  • Salt and freshly ground pepper
  • 1 cup fat-free plain Greek yogurt
  • 1 teaspoon finely grated lemon zest
  • 2 tablespoons fresh lemon juice

Preheat the oven to 375°. In a bowl, toss the kale with all but 1 tablespoon of the olive oil and half of the garlic. Spread the kale on 2 baking sheets and roast in the upper and lower thirds of the oven for about 15 minutes, until crisp; shift the pans from top to bottom halfway through. Season the kale with salt and pepper and transfer to a large platter.

In a small bowl, whisk the yogurt with the lemon zest and juice and the remaining garlic and 1 tablespoon of oil. Season with salt and pepper. Serve with the roasted kale.

This was definitely a super healthy (and vegetarian!) dinner, but 100% P-approved!



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