Mini Low-cal Pita Pockets ( Healthy Starter Recipe )
by Tarla Dalal
04 Apr 2020
This recipe has been viewed 42152 times
Pockets of joy to pep up your parties! pita bread made with whole wheat flour and filled with chickpeas patties are teamed up with healthy bread mayonnaise and veggies for a wholesome, low-cal experience. While regular pita pockets contain approximately 250 calories, these contain only 123 each.
Mini Low-cal Pita Pockets ( Healthy Starter Recipe ) recipe - How to make Mini Low-cal Pita Pockets ( Healthy Starter Recipe )
Preparation Time: Cooking Time: Total Time:
Makes 6 pita pockets
For The Pita Pockets
1/2 cup whole wheat flour (gehun ka atta)
1/2 tsp crumbled fresh yeast
1 tsp sugar
1/4 tsp salt
1/4 tsp oil
For The Filling
1 cup boiled and drained kabuli chana (chick peas)
3 tbsp chopped parsley
1 tbsp finely chopped onions
1 tbsp chopped garlic (lehsun)
1 tbsp low-fat curds (dahi)
1 tsp white pepper powder
salt to taste
1 tbsp lemon juice
For The Herbed Mayonnaise (makes 1/2 Cup)
1 whole wheat bread slice
1/3 cup low-fat hung curds (dahi)
1/4 tsp sugar
3/4 tsp olive oil
2 pinches freshly ground black pepper powder
1/2 tsp mustard (rai / sarson) powder , readily available in the market
salt to taste
1/2 tbsp chopped parsley
Other Ingredients
1 cup cabbage leaves
3/4 cup grated carrot
3/4 cup grated cucumber
Method
For the pita pockets
For the filling
For the herbed mayonnaise
How to proceed
For the pita pockets
- For the pita pockets
- Combine all the ingredients, except the oil, in a bowl and knead into a soft dough using enough water. Knead again using the oil till the dough is smooth and elastic.
- Cover the dough with a wet muslin cloth and allow it to prove till it doubles in volume (approx. 15 to 20 minutes).
- Press the dough lightly to remove the air.
- Divide the dough into 3 equal portions and roll out each portion into a circle of 100 mm. (4") diameter and 6 mm. (ΒΌ") thickness.
- Heat a non-stick tava (griddle) on medium flame and cook each pita bread on each side for a minute until a cavity is created in the bread.
- Cut each pita bread into 2 halves and keep aside.
For the filling
- For the filling
- Combine the kabuli chana, parsley, onions and garlic in a mixer and blend to a smooth paste.
- Transfer the mixture to a bowl, add the curds, pepper, salt and lemon juice and mix well.
- Divide the filling into 6 equal portions and keep aside.
For the herbed mayonnaise
- For the herbed mayonnaise
- Combine the bread, curds, sugar and oil and blend in a mixer to a smooth paste.
- Transfer the mixture to a bowl, add the pepper, mustard powder, parsley and salt and mix well.
- Divide it into 6 equal portions and keep aside.
How to proceed
- How to proceed
- Just before serving, arrange a few cabbage leaves evenly in a pita bread and stuff it with a portion of the filling.
- Place a little carrot and cucumber on top followed by a portion of the herbed mayonnaise.
- Repeat with the remaining ingredients to make 5 more pita pockets.
- Serve immediately.
Nutrient values per pita pocket
| Energy | 170 cal |
| Protein | 7 g |
| Carbohydrates | 29.5 g |
| Fiber | 10.6 g |
| Fat | 2.8 g |
| Cholesterol | 0.4 mg |
| Vitamin A | 354.8 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 1.4 mg |
| Vitamin C | 21.6 mg |
| Folic Acid | 69.9 mcg |
| Calcium | 107 mg |
| Iron | 2.4 mg |
| Magnesium | 73.9 mg |
| Phosphorus | 206.2 mg |
| Sodium | 153.4 mg |
| Potassium | 353.7 mg |
| Zinc | 1.2 mg |
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