| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains, Vegetables, Dairy, Eggs | Vegetarian | Appetizers, Beans, India, New, Vegetarian | 8 | Servings |
INGREDIENTS
| 1 1/2 | c | All-purpose flour |
| 1 | t | Baking powder |
| 1/4 | t | Salt |
| 1/3 | c | Part-skim ricotta cheese |
| 3 | T | 1% low-fat milk |
| 1 | Egg white | |
| 2 | T | Vegetable oil |
| 2 | t | Vegetable oil |
| 1 | t | Curry powder |
| 1/4 | t | Ground cumin |
| 1/2 | Onion, finely chopped | |
| 1 | Piece, 1-inch gingerroot | |
| peeled and minced | ||
| 1 | Garlic clove, minced | |
| 15 | oz | Chickpeas, rinsed and |
| drained | ||
| 1 | T | Chopped green chiles |
| 1/2 | c | Frozen peas, thawed |
| 1 | T | Fresh lemon juice |
| 1/4 | t | Salt |
| g Protein, 81 mg Calcium . |
INSTRUCTIONS
To prepare the dough, in a food processor, combine the flour, baking powder and salt; pulse to blend. Add the cheese, milk, egg white and oil; pulse until the dough begins to hold together. Gather into a ball, wrap in plastic and refrigerate at least 1 hour. (The dough may be wrapped in plastic and refrigerated up to 2 days at this point; let stand 1 hour at room temperature and proceed with recipe.) To prepare the filling, in a large nonstick skillet, heat the oil. Add the curry and cumin; cook, stirring constantly, until just fragrant, about 30 seconds. Add the onion, ginger and garlic; cook, stirring as needed, until the onion is softened, about 5 minutes. Add the chickpeas, chiles and 3/4 cup water; cook, stirring gently, until most of the liquid is evaporated, 4-5 minutes. Remove from the heat and mash until fairly smooth. Gently stir in the peas, lemon juice and salt, taking care not to mash the peas. Let stand 30 minutes. Preheat the oven to 425o F. Spray a baking sheet with nonstick cooking spray. Sprinkle a work surface with a little flour. Place a small bowl of warm water by the work surface. Divide the dough into fourths and roll each between your palms into a ball. Roll each ball into an 8" round and cut each in half. Moisten the straight edge of a dough half with a few drops of water. Fold over the straight edges, forming a cone, and press firmly to seal. Place about 2 tablespoons of the filling in the cone, then moisten the cone's open edges with a little water; firmly pinch the edges together. Repeat to make 8 samosas. Place the samosas on the baking sheet and spray them lightly on both sides with nonstick cooking spray. Bake 15 minutes, until lightly browned. SERVING PROVIDES: 1 Bread, 1 Protein/Milk, 1 Fat. *SAMOSAS :A favorite snack in India, samosas are dumplings stuffed with curried vegetables. PER SERVING: 192 Calories, 6 g Total Fat, 1 g Saturated Fat, 3 mg Cholesterol, 286 mg Sodium, 26 g Total Carbohydrate, 3 g Dietary Fiber, Recipe from Weight Watchers Versatile Vegetarian (C) Weight Watchers Light and Tasty Deluxe 1997 The Learning Company, Inc. Recipes Weight Watchers International, Inc., owner of the registered trademark. Notes: These delicious bite-size turnovers are a popular Indian snack. They're usually made with potatoes, but chickpeas add a healthful protein boost. Traditionally, samosas are deep-fried; here baking makes them every bit as delicious without adding calories. >from kitPAT-hanneman phannema@wizard.ucr.edu Recipe by: Weight Watchers Versatile Vegetarian Posted to EAT-LF Digest by KitPATh <phannema@wizard.ucr.edu> on Feb 11, 1998
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Nutrition (calculated from recipe ingredients)
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Calories: 220
Calories From Fat: 56
Total Fat: 6.4g
Cholesterol: 3.4mg
Sodium: 401.2mg
Potassium: 178.4mg
Carbohydrates: 33.2g
Fiber: 3.6g
Sugar: 1.2g
Protein: 7.5g