Category: Food/ Recipes

Serving Size : 4 Preparation Time :0:20
Categories : Vegetarian

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 cup cracked wheat (burghul) — 1SM
1 small red onion — finely chopped
420 grams canned chickpeas — rinsed
1 large garlic clove — crushed
1 tablespoon ground cumin
2 teaspoons ground coriander
1 bunch parsley — coarsely chopped
1 bunch coriander — coarsely chopped
plain flour for shaping

Place what in a med bowl, cover with hot water and soak for 15mins.
Drain well, sqeezing out excess liquid.

Place in food processor. Add the onion, garlic, spices and most of the herbs until combined.

Shape the mixture using floured hands into 8 patties.

Heat oil in frying pan over low heat. Cook falafel for 5-6 mins each side until golden. Drain on paper towel.

Source: “Recipes+ Jan/Feb 07”

Serving Size  : 4 – 6
Categories    : Main Meal                       Vegetarian

Amount  Measure       Ingredient — Preparation Method
——–  ————  ——————————–
4        tablespoons  low fat spread
4        tablespoons  plain flour
4               cups  skim milk
750            grams  pumpkin — peeled and chopped
200            grams  low fat ricotta cheese
135            grams  instant cannelloni shells

In a med saucepan melt the low fat spread. Blend in flour to a smooth paste and cook for  1 min. Remove from heat an gradually add the warmed milk, stirring constantly. Return to low heat and cook for 5 mins till thickened. Set aside.

Steam or boil pumpkin pieces for 20min until very tender. Drain and mash with a fork. Add ricotta cheese.

Spray a large baking dish with oil spray. Spread some white sauce into base of dish. Place pumpkin mixture into a plastic bag or piping bag and snip off corner. Pipe the mixture into each shell and place into baking dish so they fit snug.t

Pour over remaining white sauce and bake for 20-25min till pasta is soft and top is golden.

Source:
“Healthy Food Guide Magazine”