Diner Special Falafel Loaf - 4 pts

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* Exported from MasterCook *

 

Diner Special Falafel Loaf - 4 pts

 

Recipe By :Low-Fat and Fast by Joanne Leonard, Vegetarian Times,

Oct, 1996

Serving Size : 6 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 large potato -- peeled and cut into 1/2-inch chunks

1/2 cups water

1/4 tsp. salt

1 cup falafel mix

1 cup water

1 cup frozen peas and carrots

1 Tbs. vegetable oil

2 large onions -- sliced thin

2 Tbs. cider vinegar

 

PREHEAT OVEN to 475 degrees.

 

In covered saucepan, boil potato with 1/2 cup water and salt on high

heat until tender, about 6 minutes. Mash potato with cooking water.

 

Add remaining water and falafel mix to mashed potato; let cool

slightly.

Mix in peas and carrots. Press mixture into lightly oiled 7- by 11-inch

baking pan. Bake for 15 minutes.

 

While loaf is baking, heat oil in large skillet over medium-high heat.

Cook onions until browned, shaking and stirring more frequently as

moisture is released, about 10 minutes. Stir in vinegar; remove onions

from heat.

 

Cut loaf into serving portions; top with onions.

 

Makes 6 servings.

 

PER SERVING 220 CAL.; 7G PROT.; 5G TOTAL FAT (0.3G SAT. FAT); 31G

CARB.; 0

CHOL.; 670MG SOD.; 4G FIBER VEGAN

 

Description:

" 4 pts "

S(Formatted by Chupa Babi in MC):

" 03.20.06 "

- - - - - - - - - - - - - - - - - -

-

 

Per Serving (excluding unknown items): 63 Calories; 2g Fat (32.7%

calories

from fat); 2g Protein; 10g Carbohydrate; 2g Dietary Fiber; 0mg

Cholesterol; 111mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2

Vegetable;

1/2 Fat; 0 Other Carbohydrates.

 

NOTES : Provide ketchup for an authentic diner experience. Yogurt

or sour cream mixed with chopped herbs is another good

topping.

 

 

Nutr. Assoc. : 0 0 0 2130706543 0 0 0 0 0

 

 

 

 

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