Rigatoni With Roasted Broccoli and Chickpeas

Savory cheese and chicken stock share the spotlight here with high-fiber chickpeas. Adding 1/2 cup of these lean beans to your daily diet can help you cut your consumption of fatty foods, a study in the journal Appetite notes.                                        

INGREDIENTS

• 1 can (2 oz) anchovies packed in oil, chopped, oil reserved
• 4 cloves garlic, chopped
• 1 can (15.5 oz) chickpeas (liquid reserved), rinsed and drained
• 1 chicken bouillon cube
• 1 lb broccoli, cut into small florets
• 1/2 lb whole-wheat rigatoni
• 1/2 cup grated Romano

PREPARATION

1. Heat oven to 450°. In a small saucepan over medium-high heat, sauté anchovies with oil and garlic until anchovies dissolve and garlic browns. Add chickpea liquid and bouillon to anchovies; cook, stirring, until bouillon dissolves. Pour anchovy mixture into roasting pan; add chickpeas and broccoli; stir to coat. Roast 20 minutes. Cook rigatoni as directed on package until al dente. Drain rigatoni, reserving 1 cup cooking liquid. Add pasta to chickpea-broccoli mixture; roast until pasta is completely cooked, adding reserved cooking liquid a little at a time and stirring to reach desired consistency, 5 to 10 minutes. Remove from oven; let sit 5 minutes; serve topped with Romano.

The skinny

450 calories, 7 g fat (2 g saturated), 77 g carbs, 13 g fiber, 25 g protein

                                         

Source : http://www.self.com

Share this on your favourite network

• Facebook
• Twitter
• Google+
• Pinterest
• StumbleUpon
• Delicious
• LinkedIn
• Reddit
• Technorati