Recipes

Nutritionally sound, tried and tested by yours truly.

Savory Chicken Patties
(Keftdes)

 

 

Ingredients

Yogurt Sauce

  • 1 Cup nonfat or low-fat plain yogurt
  • 1 Tablespoon chopped fresh cilantro
  • Generous pinch of dried dill weed
  • Black pepper (optional)

Patties
  • 2 Slices frim white bread
  • 3/4 pound ground skinless chicken breast
  • 2 tablespoons egg substitute
  • 1 teaspoon dried dill weed
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon salt
  • Black pepper to taste
  • Pinch of ground anise (optional)
  • Water, if needed
  • 1/2 cup all-purpose flour
  • Vegetable oil spray
  • 1 tablespoon extra-virgin olive oil

 

Preparation

- To prepare sauce, combine yogurt, cilantro, and pinch of dill weed in a small bowl; season, if desired, with pepper. Cover bowl and refigerate sauce. 
- Trim off and discared bread crusts. Crumble bread into a large bowl. Add ground chicken, egg substutute, 1 teaspoon dill weed, cumin, salt, and pepper, and anise, if desired. Mix thoroughly. Add a little water if the mixture is too dry. Roll into a log and cut into 16 equal portions. Form each into a patty. Sprinkl some of the flour on a platter. Set patties on platter. Sprinkle more flour on tops of patties. Lightly spray skillet with vegetable oil spray and drizzle with a few drops of olive oil. Fry the patties over medium heat for about 3 minutes on each side or until a quick-read thermometer inserted in the center of a patty registers 165 degrees.

Serves 8 - 2 patties per person

Nutritional Information

Calories per serving:

129

Fat per serving:

3g

Saturated fat per serving:

1g

Monounsaturated fat per serving:

2g

Polyunsaturated fat per serving:

1g

Protein per serving:

13g

Carbohydrate per serving:

9g

Fiber per serving:

-

Cholesterol per serving:

24mg

Sodium per serving:

367mg