Monday, February 20, 2012

Vegan Stuffed Pockets Healthified

I made a modified version of these DIY pockets from Chow Vegan today for lunch for the family.  My husband is kind of hooked on lean pepperoni pockets and if this is how I have to entice him to the herbie side, that's what I'll do.

I healthified the Chow vegan version by switching a few ingredients, namely by using only whole wheat flour, eliminating the oil completely, and reducing the salt.  They came out great.  They definitely aren't the old kind of pockets, but they are good and a joy to eat.

Vegan Stuffed Pockets Healthified
(makes 6 pockets)

Ingredients:
1 1/2 cup whole wheat flour
1 TB baking powder
1/4 tsp salt
1 1/2 tsp sugar or other unprocessed sugar
1 1/2 tsp garlic powder
1 1/2 tsp onion powder
3 TB alternative milk
3/4 cup water
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3 TB cornmeal for rolling
additional alternative milk to brush on top at the end
your favorite salt free seasoning mix for top (I used a garlic blend)
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Filling -pizza sauce and veggies or anything that strikes your fancy.
I used 1 cup sauce, 1/2 onion diced, 1/2 cup mushrooms diced, and 1 italian Tofurkey sausage diced (a modest cheat, especially considering 1 sausage link was used to flavor all 6 pockets)

Method:

Preheat oven to 375.  Mix all dry ingredients except the cornmeal for rolling, then add the wet ingredients.  Divide into 6 parts and place each part individually onto a surface that has been prepared with cornmeal to avoid sticking when rolling.   Roll out dough into a circle no less than 1/4" thick using more cornmeal as needed to keep from sticking to the rolling pin.  Fill with your desired ingredients on 1/2 of the circle leaving 1/2" of space from the edge.  Roll the unfilled pocket flap over to the filled side and crimp the edge with a fork.  Brush very lighlty with milk and sprinkle on your favorite seasoning.  Bake for 20 minutes on parchment until heated through.


Below is the nutritional information based on how I stuffed them.  It can be made even healthier (eliminating fat) by omitting sausage and throwing in other veggies.

Nutritional Information:
Serving size: 1 pocket
Calories 185.4
Total Fat 3.0 g    <----- 27 calories from fat= 14.56% of calories from fat
    Saturated Fat 0.4 g
    Polyunsaturated Fat 0.0 g
    Monounsaturated Fat 0.1 g
Cholesterol 0.0 mg
Sodium 572.5 mg <------ This is WITH a significant sodium reduction! You can imagine what the original version must be, like all your sodium for the entire day.  Watch your portions, serve one with a hearty salad or veggie and you'll stay in check.
Potassium 150.4 mg
Total Carbohydrate 32.6 g
 Dietary Fiber 6.2 g
    Sugars 4.0 g
Protein 10.1 g


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