* Exported from MasterCook *
Hummus Pitas With Feta-Olive Salsa
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowFat (Less than 20%)
Veggie
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 can no-salt-added chickpeas -- (15-ounce) (garbanzo beans)
1 tablespoon tahini -- (sesame seed paste)
1 garlic clove -- peeled
1 Dash crushed red pepper
3 tablespoons fresh lemon juice
1 cup chopped tomato
3/4 cup chopped seeded English cucumber
1/4 cup chopped green onions
1/4 cup chopped pitted kalamata olives
1/4 cup crumbled feta cheese -- (1 ounce)
2 tablespoons minced fresh cilantro
1 tablespoon minced fresh mint
4 pita bread rounds -- (6-inch) halved
Drain chickpeas in a colander over a bowl, reserving 1 tablespoon liquid.
Combine chickpeas, tahini, garlic, and red pepper in a food processor, and
process until smooth, scraping sides of processor bowl once. Add lemon
juice and reserved chickpea liquid, process until smooth. Spoon mixture
into a bowl; set aside.
Combine tomato and next 6 ingredients (tomato through mint) in a bowl.
Spoon 1/4 cup hummus mixture into each pita half; top with 1/4 cup
feta-olive salsa.
Yield: 4 sandwiches (serving size: 2 stuffed pita halves)
CALORIES 299 (22% from fat); FAT 7.3g (sat 2g,mono 2.3g,poly 2.4g); IRON
4.1mg; CHOLESTEROL 8mg; CALCIUM 135mg; CARBOHYDRATE 47.7g; SODIUM 337mg;
PROTEIN 12.7g; FIBER 4.9g
Cuisine:
"Mediterranean"
Source:
"Cooking Light, OCTOBER 1997"
S(Formatted by Chupa Babi):
"Sept 2012"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 313 Calories; 7g Fat (18.6%
calories from fat); 11g Protein; 53g Carbohydrate; 6g Dietary Fiber; 8mg
Cholesterol; 696mg Sodium. Exchanges: 3 Grain(Starch); 1/2 Lean Meat; 1/2
Vegetable; 0 Fruit; 1 Fat.
Nutr. Assoc. : 2603 0 0 0 0 0 0 0 926009 0 0 3384 0
As for me and my house, we will serve the Lord! Joshua 24:15
Gwyn Grega
Group Owner/Moderator
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