2 tablespoons extra-virgin olive oil, divided
½ cup thinly sliced shallots
1 tablespoon chopped fresh thyme, divided
4 garlic cloves, thinly sliced
½ cup dry white wine
½ teaspoon kosher salt, divided
½ teaspoon freshly ground black pepper, divided
¾ pound chopped tomatoes
3.25 ounces chickpea (garbanzo bean) flour (about ¾ cup)
¾ cup 1% low-fat milk
1.5 ounces sharp white cheddar cheese, shredded
1 large egg yolk
1 tablespoon cider vinegar, divided
1 teaspoon baking powder
1 large egg white
Cooking spray
4 large eggs

Here are the nutritional values for each serving of 1 waffle, 1/4 cup of tomatoes and 1 egg:

CALORIES 363
FAT 18.6g (sat 5.6g, mono 8.7g, poly 2.8g)
PROTEIN 19g
CARB 25g
FIBER 4g
SUGARS 9g (added sugars 0g)
CHOL 246mg
IRON 3mg
SODIUM 538mg
CALC 267mg

Follow the directions, below, to make these delicious and healthy Chickpea Waffles:

1. Heat 1 tablespoon oil in a large skillet over medium heat. Add sliced shallots, 2 teaspoons thyme, and garlic; cook 3 minutes or until shallots are tender. Add wine, ¼ teaspoon salt, ¼ teaspoon pepper, and tomatoes; cook 5 minutes or until liquid is reduced by half.

2. Weigh or lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, milk, remaining 1 tablespoon oil, remaining ¼ teaspoon salt, remaining ¼ teaspoon pepper, cheese, and egg yolk in a large bowl, stirring with a whisk until smooth. Add 2 teaspoons vinegar and baking powder, stirring well to combine.

3. Beat egg white in a large bowl with a whisk until stiff peaks form (do not overbeat). Fold egg white into batter. Preheat waffle iron; coat with cooking spray. Spoon about ⅓ cup batter per 4-inch waffle onto waffle iron. Cook 5 minutes.

4. Fill a skillet two-thirds full with water; add remaining 1 teaspoon vinegar; bring to a boil. Reduce heat to a simmer. Break each whole egg into a custard cup, and pour each gently into pan; cook 3 minutes or until desired degree of doneness. Carefully remove eggs using a slotted spoon. Place 1 waffle on each of 4 plates; top evenly with tomato mixture and eggs. Sprinkle with remaining 1 teaspoon thyme.

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Source: Cooking Light

The post Try These Amazingly Delicious CHICKPEA WAFFLES for Breakfast! appeared first on Top Morning Recommendations.

Falafel is practically the health food of our dreams. And we say practically because despite the good-for-you combo of chickpeas, herbs and spices, these little fritters are usually deep-fried. Which means there’s room for improvement in the health department. In this recipe, we form the falafel into patties, then lightly sauté them in a pan with just a touch of olive oil. The result is equally delicious–and more nutritious.

Here are ingredients you’ll need to make 6 – 8 servings of these delicious fritters:

4 green onions
2 garlic cloves
1 bunch parsley
½ bunch cilantro
½ bunch mint
1 serrano chile, halved and seeded
2 cups cooked chickpeas
1 egg
Salt and freshly ground black pepper
3 to 4 tablespoons olive oil
⅓ cup all-purpose flour

Now follow these 5 steps to make these delicious and healthy Falafel Chickpea Fritters:

1. In the bowl of a food processor, pulse the green onions with the garlic, parsley, cilantro, mint and serrano chile to roughly chop until combined. Add the chickpeas and process until the mixture is even and relatively smooth. (It will never be completely smooth, but you don’t want it to be.)

2. Add the egg, then season with salt and pepper. Process to combine. Transfer the mixture to a bowl and refrigerate for 15 to 20 minutes. (Note: The falafel can be made up to this point and stored for up to three days before cooking.)

3. Shape the falafel into small patties slightly larger than a half dollar. In a medium sauté pan, heat the olive oil over medium-high heat.

4. Working in batches, dredge each falafel very lightly in flour (you want just a slight coating). Add the falafel to the hot oil and cook until golden, 2 to 3 minutes. Flip the falafel and cook on the other side until golden, 2 to 3 minutes more.

5. Transfer the falafel to a paper-towel-lined plate and season lightly with salt.

The falafel are now ready to eat, or to use as a featured ingredient in a salad: Healthy Falafel Salad with Spicy Sauce

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Source: Erin McDowell

The post Healthy Falafel Patties (aka Chickpea Fritters) appeared first on Top Morning Recommendations.