Sunday, January 4, 2009

On the Menu this Week...

My hubby and I have decided to eat healthier. I guess that is everyone's New Year's Resolution. Anyway, I have picked out some healthier dishes to make this week. I am loading up on vegetables, beans, brown rice and lean protein. No red meat, less carbs and less cheese. That last one is difficult because I love all types of cheeses. Below is this week's menu and tonight's recipe. It features a couple of vegetarian meals. I will try to post a recipe per day.

Tonight: Falafels with J. Alexander's orzo salad
Tomorrow (Monday): Leftovers
Tuesday: Pan-seared Salmon on a bed of mixed greens and vinaigrette
Wednesday: Minestrone Soup
Thursday: Hot Italian Turkey Sausage with Peppers and Brown Rice

Falafel Burgers with a Greek Yogurt Sauce
This recipe was inspired by a recipe in Rachael Ray's new cookbook, Big Orange Book (BOB). However, I have made a different sauce for it.

2 cans (15 ounce) of chick peas, drained and rinsed
1/2 a red onion, chopped
2 garlic gloves, grated
1 handful of flat-leaf parsley, chopped
3 Tbsp of all-purpose flour
1 Tbsp cumin
1 Tbsp chili powder
Salt and Pepper
1/4 cup veggie oil
whole-wheat pita bread
lettuce, tomato, cucumbers, banana peppers as toppings

Pat the chick peas dry with paper towels and place them in a food processor. Add the rest of the ingredients, up to and including the salt and pepper. Process until all the ingredients are blended and smooth. The mixture will be thick. Divide into 4 equal parts and form into patties.

Preheat a large non-stick skillet with the veggie oil. Place the patties into the pan and cook for 3 minutes on each side.

Wrap the pita bread in foil and warm in a preheated oven or toaster oven. Cut the pita bread in half and gently open the pockets. Cut each falafel in half and place in the bread. Fill with toppings of choice and top with yogurt sauce.

Greek-yogurt Sauce
1 cup nonfat, plain Greek yogurt (You should be able to find this at the regular grocery store. I found mine at Publix by the rest of the yogurt.)
1 clove of garlic, grated
small section (maybe 3-4 inches) of a seedless cucumber, peeled and grated
Greek Seasoning (or salt and pepper, dried oregano)

Place all the ingredients in a bowl, stir until well blended.
*Note- cucumbers are filled with water. After you grate the cucumber make sure to squeeze out the excess water.

1 comment:

  1. This sounds awesome. I just might have to make this myself. And I actually have Greek yogurt in the fridge!

    ReplyDelete