Falafel and Soy glazed Tofu

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Falafel with Avocado Spread
Patties

1 (15-ounce) can pinto beans, rinsed and drained
2 oz shredded Monterey Jack cheese (left off for vegan)

¼ cup finely crushed baked tortilla chips
2 tbsp finely chopped green onions
1 tbsp finely chopped cilantro
c tsp ground cumin
1 large egg white (substitute 1/4 cup mashed potatoes for vegan)

1½ tsp canola oil


Spread
¼ cup mashed peeled avocado
2 tbsp finely chopped tomato
1 tbsp finely chopped red onion
2 tsp fat-free sour cream (substitute more avocado for vegan)

1 tsp fresh lime juice
c tsp salt
2 (6-inch) pitas, each cut in half crosswise
4 thin red onion slices, separated into rings
Microgreens


To prepare patties, place pinto beans in a medium bowl; partially mash with a fork. Add cheese and next 5 ingredients (through egg white); stir until well combined. Shape bean mixture into 4 (½-inch-thick) oval patties.
Heat oil in a large nonstick skillet over medium-high heat. Add patties to pan; cook 3 minutes on each side or until patties are browned and thoroughly heated.
To prepare spread, combine avocado and next 5 ingredients (through salt), stirring well. Place 1 patty in each pita half. Spread about 2 tablespoons avocado spread over patty in each pita half; top with onions and greens.
Serves 4.


Soy-Glazed Tofu

12 oz package firm tofu, drained and cut crosswise into 6 slices
3 tbsp seasoned rice vinegar
2 tbsp fresh orange juice
2 tbsp low-sodium soy sauce
1 tbsp brown sugar
¼ tsp grated orange rind
1 tsp dark sesame oil
2 tbsp thinly diagonally sliced green onions
½ tsp sesame seeds, toasted

Cut each slice of tofu in half diagonally. Place tofu slices on several layers of paper towels, and cover tofu with additional paper towels; let stand 15 minutes, pressing down occasionally.
Combine vinegar and next 4 ingredients (through rind) in a small saucepan; bring to a boil. Reduce heat and simmer, uncovered, 6 minutes or until thick and syrupy. Heat oil in a large nonstick skillet over medium-high heat. Arrange tofu slices in pan in a single layer; sauté 5 minutes on each side or until golden brown. Remove from heat; pour vinegar mixture over tofu to coat. Sprinkle with green onions and sesame seeds. Serve immediately.
Serves 4.