Falafel

Falafel is one of my favorite vegetarian dishes- it's so flavorful and tastes great on it's own or inside a pita sandwich.  Like many other foods, this was something I didn't really like when I was a child, but I have since come across great recipes that definitely please my palette.  This one is from Guy Fieri, and I love how he adds sauteed onion and red pepper to the chick-pea mixture.  The fresh herbs are also key in getting the right flavor.  I would say this is also a healthy dish, but pan-frying it in oil takes the healthy factor down a notch. But, it does make the falafel crispy and delicious!

Ingredients:

• 2 tablespoons canola oil, plus extra for frying
• 1 medium yellow onion, chopped
• 1 large red bell pepper, chopped
• 5 cloves garlic, minced
• 2 (14-ounce) cans chick peas, drained (or one large can)
• 1 teaspoon red chili flakes
• 1 tablespoon ground cumin
• 1 egg
• Kosher salt and freshly ground black pepper
• 5 tablespoons flour
• 1 cup freshly chopped parsley leaves
• 1/2 cup freshly chopped cilantro leaves
• Pitas, for sandwich
• Yogurt & cucumber for sauce
• Other toppings such as lettuce, mint leaves, tomato, or onion (optional)    

Directions: 
Heat 2 tablespoons oil over medium heat in a non-stick skillet.  Cook onion and pepper with 1/2 teaspoon salt for about 5 minutes, and add the garlic.  Saute for an additional 2-3 minutes, remove from heat.

In a food processor, combine chick peas, chili flakes, cumin, 2 teaspoons salt, 1/2 teaspoon pepper, egg, flour, and herbs.  Pulse until it comes together in a thick paste. 

Remove mixture to a large bowl and mix in the onion and pepper mixture.  Chill until ready to cook (recommended at least one hour, or 30 minutes in the freezer).  

Before cooking, roll the falafel into round patties, 1/2 inch thick.  Guy Fieri suggests doing more of an oval shape but after trying it both ways I found those were harder to cook evenly and keep their shape.  Heat a cast iron or heavy-bottomed skillet to medium heat and add 1/2 inch of oil. Cook falafel patties a few at a time, flipping when the bottom side has browned.  Drain on paper towels when both sides are fully cooked. Sprinkle with salt while still hot.

Serve several patties in a pita with yogurt cucumber dipping sauce, and other toppinsgs as desired.  For dipping sauce, combine one cucumber seeded and diced with 1 1/2 cups plain Greek yogurt.  Optionally, add 1 tablespoon of fresh chopped mint.  These would also be delicious as vegetarian sliders, or as a main dish along side rice and vegetables.  Enjoy!

Chicken Korma

This is an easy way to try making an Indian dish for the first time- and it's healthy and delicious! (no guarantee on how authentic it is though) We got the recipe from Food Network but altered it slightly to add more flavor.  The ground chicken is a lean protein, but the yogurt adds just the right amount of creaminess to the spicy mixture.  It's not a "hot" spicy dish but you can add heat to it if you wish with your favorite hot sauce or cayenne pepper.

Ingredients:

1 large red onion; 1/2 chopped, 1/2 sliced

1 two-inch piece ginger, peeled and thinly sliced

2 cloves garlic, smashed

1 t ground coriander

2 t ground cumin

1/2 t crushed fenugreek seeds

dash of cayenne pepper

Kosher salt

1/4 cup vegetable oil, plus more for brushing

1 lb ground chicken or turkey

1/2 cup plain non-fat Greek yogurt, plus more for garnish

1 cup frozen peas, thawed

1/4 cup chopped fresh cilantro

4 large pitas (or 8 small)

Chopped cashews and/or hot sauce, for garnish (optional)

Directions:

In a food processor, combine the chopped onion, ginger, garlic, and spices with the 1 teaspoon salt and 1/2 cup of water.  Blend until a thick paste has been formed.

In a skillet, heat vegetable oil over medium-high heat.  Add the sliced onion, and cook for about 5 minutes until golden.  Add the spice paste and cook until most of the moisture is gone, for about 8-10 minutes longer. 

Next, add the meat with one more teaspoon of salt, and break it up as it cooks .  When the chicken is cooked through, add the yogurt, mixed with 1/4 cup of water.  

 

Cook for about 3-4 minutes longer and then add peas and cilantro.  Taste for more salt, and add some freshly ground pepper.  You may choose to add hot sauce here, or wait to have it as a topping.

Meanwhile, brush your pitas with olive oil and toast in a separate skillet over high heat until the outside is warmed.  Serve the chicken in the pita like a taco, and garnish with yogurt and hot sauce.   This dish would also go great over rice!