Rigatoni with Roasted Broccoli and Chickpeas |
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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 4 |
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Umami-rich cheese and chicken stock make an encore appearance, but this time they share the spotlight 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 ounces) anchovies packed in oil, chopped, oil reserved |
4 cloves garlic, chopped |
1 can (15.5 ounces) chickpeas (liquid reserved), rinsed and drained |
1 chicken bouillon cube |
1 pound broccoli, cut into small florets |
1/2 pound whole-wheat rigatoni |
1/2 cup grated romano |
Directions:
1. Heat oven to 450°F. 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.
2. Per serving: 450 calories, 7 g fat, 2 g saturated, 77 g carbohydrates, 13 g fiber, 25 g protein Nutritional analysis provided by Self
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