Greek, Gluten Free, and Meatless-Garbanzo Bean Patties with Tzatziki Yogurt Dip

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I’m quite fond of Greek food, as I’ve mentioned in a previous post. And the versatility of making a lot of these foods gluten free is highly appealing when I need to make something for my finicky shark. Apparently gluten has an adverse effect in big thinkers like my autistic boy. Though getting him away from it is like taking candy from a baby. So when I can improvise, I will.

I found a recipe for these yummy Garbanzo Bean Patties used as patties on hamburger buns while perusing for a Greek meal for my Clean Eating Around the World.

What I came up with was a gluten free tender inside, flaky outside patty that we smothered in homemade Greek yogurt Tzatziki sauce. And I served it with a tangy sea salt doused portion of quick roasted potatoes. Of course, my kids covered theirs’ in ketchup and ranch.

And the added benefit of this healthy meal is I was done from start to finish in 30 minutes. And it is perfect for a Meatless Monday.

You want to make the Tzatzikik Sauce first so it has time to thicken up. If you don’t have cheesecloth, a coffee filter over a colander is a quick substitute.

Ingredients for Tzaziki Sauce

1/2 cucumber, peeled and grated
2 cloves garlic, pressed
1 cup nonfat greek yogurt
1/2 tsp sea salt
2 Tb lime juice

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First grate the cucumber over some cheesecloth placed in a strainer over a medium bowl.

Press the cucumber with the back of a spoon to get any excess water out.

Add the garlic, salt and yogurt on top. Let sit while you prepare the Garbanzo Bean Patties.

In the last step below, the mixture is combined and the lime juice is stirred in.

 

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Greek Garbanzo Bean Patties Ingredients:
1 – 15 oz can garbanzo beans, rinsed and drained
3 Tb lime juice
3 Tb water
3 Tb egg whites
1 tsp tahini
1 tsp oregano
1 tsp sea salt
1/2 tsp pepper
1/4 tsp red pepper flakes
1 bell pepper, chopped
2 cloves garlic
1 Tb shallot
1 cup oatmeal
1 Tb ground flax seed

2 Tb canola oil for frying

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Dump the drained and rinsed garbanzo beans in the food processor and add the garlic and shallot. Pulse until well combined, then add the water, lime juice and seasonings and pulse again until mixed well.
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Add the oatmeal and flax seed and pulse again. Add the chopped bell pepper and pulse until desired consistency.
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Using a 1/4 cup measure, scoop the garbanzo bean mixture onto a large nonstick skillet that has been preheated with the 2 Tb of canola oil.
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Fry about 8 minutes until browned on one side.
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Using a turner, carefully flip the patties over and cook another 8 minutes, until desired crispness.
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Transfer Garbanzo Bean Patties to a serving platter.
Pour the strained Tzatziki mixture into a small bowl and stir in the lime juice. Combine well and serve with the patties.
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Serve in top of a crisp salad, a bed of cucumbers or on a whole wheat or gluten free bun.
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Add a delicious side of Greek Herb and Citrus Roasted Potatoes. This makes one healthy clean eating meal full of Greek flavors.

Recipe adapted from Taste of Home Garbanzo Bean Burgers.

I am definitely going to try this on a whole wheat bun with some Tahini Yogurt Sauce and some big juicy tomatoes.

Garbanzo Bean Patties with Tzatziki Yogurt Dip

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Number of servings: 7

Per Serving 239 calories

Fat 6 g

Carbs 33 g

Protein 15 g

7

Garbanzo Bean Patties with Tzatziki Yogurt Dip

Weight Watchers PointsPlus®: 6

*Nutritional value may vary depending upon which ingredients are used.

*PointsPlus® calculated by Famished Fish and in no way endorsed by Weight Watchers International, Inc.

Ingredients

    For the Tzaziki Sauce

  • 1/2 cucumber, peeled and grated
  • 1 clove garlic, pressed
  • 1 cup nonfat greek yogurt
  • 1/2 tsp sea salt
  • 2 Tb lime juice
  • For Greek Garbanzo Bean Patties

  • 1 – 15 oz can garbanzo beans, rinsed and drained
  • 3 Tb lime juice
  • 3 Tb water
  • 3 Tb egg whites
  • 1 tsp tahini
  • 1 tsp oregano
  • 1 tsp sea salt
  • 1/2 tsp pepper
  • 1/4 tsp red pepper flakes
  • 1 bell pepper, chopped
  • 2 cloves garlic
  • 1 Tb shallot
  • 1 cup oatmeal
  • 1 Tb ground flax seed
  • 2 Tb canola oil for frying

Instructions

  1. For the Tzatzkike Sauce: First grate the cucumber over some cheesecloth placed in a strainer over a medium bowl.
  2. Press the cucumber with the back of a spoon to get any excess water out.
  3. Add the garlic, salt and yogurt on top. Let sit while you prepare the Garbanzo Bean Patties.
  4. In the last after the garbanzo patties are done, the mixture is combined and the lime juice is stirred in.
  5. For the Garbanze Bean Patties: Dump the drained and rinsed garbanzo beans in the food processor and add the garlic and shallot. Pulse until well combined, then add the water, lime juice and seasonings and pulse again until mixed well.
  6. Add the oatmeal and flax seed and pulse again. Add the chopped bell pepper and pulse until desired consistency.
  7. Using a 1/4 cup measure, scoop the garbanzo bean mixture onto a large nonstick skillet that has been preheated with the 2 Tb of canola oil.
  8. Fry about 8 minutes until browned on one side.
  9. Using a turner, carefully flip the patties over and cook another 8 minutes, until desired crispness.
  10. Transfer Garbanzo Bean Patties to a serving platter.
  11. Pour the strained Tzatziki mixture into a small bowl and stir in the lime juice. Combine well and serve with the patties.
  12. Serve in top of a crisp salad, a bed of cucumbers or on a whole wheat or gluten free bun.

What is your favorite meatless burger?

You may also enjoy Shrimp and Crap Burgers

Meatless Macaroni Monday – Mac N Cheese Boats

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My little family and I celebrated our baby Nicolas’s 3rd birthday last month with plenty of friends and family.  I hosted a “Build Your Own Pizza” Bar and “Build Your Own Sundae” Bar.  It was a big hit.

But I overbought, as always.  Well, I sorta figured each pizza hoagie was considered a “slice” of pizza.  But everyone was content with one, or maybe two, hoagies each.  Hey, now I know how to throw a low budget party, huh!?  I also served the pizza with a huuuuuge tray of Caesar salad and a big bowl of Hot Wings.  Of course, weirdly enough, I forgot to take pictures of the food!

Well all the next week, I made it my mission to create new foods with all my leftover hoagies.  I created these MacNCheese boats, some yummy Ham and Chive Egg Pockets, a big crock pot of heavenly Beefy French Onion Soup, a spooky dish of Graveyard Spaghetti, some delicious Pepperjack and Veggie Philly Sandwiches with Taro Chips for another Meatless Monday, and a wonderful pan of Cinnamon Roll Pumpkin Bread Pudding.

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I made these Mac N Cheese boats one afternoon for my boys, on a day when it was just me and them and my creativity.  And what kid doesn’t like macaroni and cheese?  Mine obsess about it.

This is the simple list of ingredients:

3 French bread style hoagie rolls, split lengthwise
2 cups dry elbow macaroni
2 cups bottled Alfredo sauce
2 cups shredded Colby jack cheese, divided
1 tsp basil pesto

 

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All you need to do to have a meal in 30 minutes is…

Preheat broiler oven.  Prepare elbow macaroni according to package directions.  Drain and set aside.
Cut hoagies in half lengthwise and pull out some bread from the center, making small boats. Set removed bread pieces aside.
When macaroni is done, drain well. Stir Alfredo sauce into pasta. Add one cup of the shredded cheese.

 

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Spoon mac n cheese into hoagie boats, diving evenly.
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In a small food processor or with fingers, crumble reserved bread into fine bread crumbs. Whir in teaspoon of pesto.

 

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Sprinkle remaining half cup cheese evenly over tops of hoagie boats.  Sprinkle bread crumb mixture evenly over shredded cheese.

 

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Place mac n cheese boats on large sheet pan and broil 3-4 inches below flame for 3-4 minutes.
Cool slightly and serve with a big green salad.  Serves 6 people.

 

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My broiler is a bit hot, but these slightly blackened boats were easily fixed with the old “scrape the toast” trick.  😉

 

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Oh, and in case you were wondering if my finicky shark enjoyed this meal…
 

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He loved it! They all did.

What is your favorite way to enjoy Macaroni and Cheese?

Mac N Cheese Boats

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Number of servings: 6

Per Serving 460 calories

Fat 17 g

Carbs 56 g

Protein 20 g

6

Mac N Cheese Boats

Weight Watchers PointsPlus®: 12

*Nutritional value may vary depending upon which ingredients are used.

*PointsPlus® calculated by Famished Fish and in no way endorsed by Weight Watchers International, Inc.

Ingredients

  • 3 French bread style hoagie rolls, split lengthwise
  • 2 cups dry elbow macaroni
  • 2 cups bottled Alfredo sauce
  • 2 cups shredded Colby jack cheese, divided
  • 1 tsp basil pesto

Instructions

  1. Preheat broiler oven. Prepare elbow macaroni according to package directions. Drain and set aside.
  2. Cut hoagies in half lengthwise and pull out some bread from the center, making small boats. Set removed bread pieces aside.
  3. When macaroni is done, drain well. Stir Alfredo sauce into pasta. Add one cup of the shredded cheese.
  4. Spoon mac n cheese into hoagie boats, diving evenly.
  5. In a small food processor or with fingers, crumble reserved bread into fine bread crumbs. Whir in teaspoon of pesto.
  6. Sprinkle remaining half cup cheese evenly over tops of hoagie boats. Sprinkle bread crumb mixture evenly over shredded cheese.
  7. Place mac n cheese boats on large sheet pan and broil 3-4 inches below flame for 3-4 minutes.
  8. Cool slightly before serving.

Notes

Cool slightly and serve with a big green salad. Serves 6 people.

You may also enjoy Simple Chicken Parmesan

Warm Soup and Asian Pancakes on a Meatless Monday

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I’m still digging my corn week.  Who can’t get enough of that sweet kernel of vitamin goodness?  This soup was inspired by many Asian soups, mingled into one-Egg Drop, Egg Drop with Corn, and Miso.  And what better time to serve this meatless tofu wonder than on a Meatless Monday, which is when I served this.  And an even better accompaniment to this meal are Asian Green Onion Pancakes.

 

This simple soup is very simple to make, and very easy to enjoy.  So good!

What you’ll need:

7 cups of water, divided
7 tsp chicken bouillon
1/2 tsp minced ginger
2 green onions, minced, including chives
6 oz firm tofu
5 large eggs
1 – 15 oz can of corn, drained
2 1/2 Tb cornstarch
5 drops of yellow food color, if desired
3 tsp soy sauce, optional

 

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First boil 6 cups of water with the bouillon, ginger, and green onions.

Julienne the tofu and stir it into the boiling water.

Add the drained can of corn.

After the soup has boiled for about 5 minutes, beat the eggs really well.

Pour the eggs in a slow steady stream into the soup, stirring the egg in as it cooks.

In a small bowl, whisk together the cornstarch with remaining 1 cup cold water.  Slowly stir into the soup. Add food coloring, if desired.

 

 

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Boil the soup about 2-3 minutes, until it is heated through.  Cool slightly and serve.

 

 

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With a drop of soy sauce, if desired.  My husband added Frank’s Wing Sauce to his, and it tasted like Chinese Hot and Sour Soup.

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Any way you serve this up, it is delicious on a cold night.  Full of protein for your finicky sharks, which mine with autism thrives from, gluten free, dairy free, and total comfort in a bowl.

Egg Drop Soup with Tofu and Corn

Prep Time: 5 minutes

Cook Time: 15 minutes

Total Time: 20 minutes

Number of servings: 6

Per Serving 147 calories

Fat 7 g

Carbs 12 g

Protein 11 g

6

Egg Drop Soup with Tofu and Corn

Weight Watchers PointsPlus®: 4

*Nutritional value may vary depending upon which ingredients are used.

*PointsPlus® calculated by Famished Fish and in no way endorsed by Weight Watchers International, Inc.

Ingredients

  • 7 cups of water, divided
  • 7 tsp chicken bouillon
  • 1/2 tsp minced ginger
  • 2 green onions, minced, including chives
  • 6 oz firm tofu
  • 5 large eggs
  • 1 – 15 oz can of corn, drained
  • 2 1/2 Tb cornstarch
  • 5 drops of yellow food color, if desired
  • 3 tsp soy sauce, optional

Instructions

  1. First boil 6 cups of water with the bouillon, ginger, and green onions.
  2. Julienne the tofu and stir it into the boiling water.
  3. Add the drained can of corn.
  4. After the soup has boiled for about 5 minutes, beat the eggs really well.
  5. Pour the eggs in a slow steady stream into the soup, stirring the egg in as it cooks.
  6. In a small bowl, whisk together the cornstarch with remaining 1 cup cold water. Slowly stir into the soup. Add food coloring, if desired.
  7. Boil the soup about 2-3 minutes, until it is heated through. Cool slightly and serve.
  8. Season with soy sauce and/or hot sauce.

 

Do you have a favorite Asian style soup?

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