This 20-minute dish, which works equally well as a side or a stand-alone
meal, is filled to the brim with nutritious ingredients. When it comes
to fat burning, though, they're all outshined by the chickpeas.
Just one half-cup of these hearty beans—a staple of Mediterranean and Middle Eastern cuisine—contains more than 2 grams, and enough protein and fiber to fill you up without weighing you down.
Try this recipe: Middle Eastern Rice Salad
1. Heat oil in a large nonstick skillet over medium-high heat. Add onion, and cook, stirring often, about 5 minutes or until onion begins to brown. Remove from heat, and stir in chickpeas, cumin, and salt. Season to taste with freshly ground black pepper.
2. Combine rice, onion-chickpea mixture, dates, mint, and parsley in a large bowl. Toss well until thoroughly combined. Serve warm or at room temperature.
AS:http://www.health.com/health/recipe/0,,10000001993234,00.html
Just one half-cup of these hearty beans—a staple of Mediterranean and Middle Eastern cuisine—contains more than 2 grams, and enough protein and fiber to fill you up without weighing you down.
Try this recipe: Middle Eastern Rice Salad
- Prep Time:
- Cook Time:
- Transform a bowl of brown rice into a Middle Eastern salad with the
addition of chickpeas, mint, cumin and dates. The flavors really jazz up
this healthy side dish.
- Yield: 4 servings
Calories per serving:
| 380 | |
| Fat per serving: | 9g |
| Saturated fat per serving: | 1g |
| Monounsaturated fat per serving: | 5.5g |
| Polyunsaturated fat per serving: | 1g |
| Protein per serving: | 8g |
| Carbohydrate per serving: | 67g |
| Fiber per serving: | 8g |
| Cholesterol per serving: | 0mg |
| Sodium per serving: | 360mg |
| Resistant starch per serving: | 4.1g |
Good to Know
The dates in this recipe provide plenty of appetite-suppressing fiber, while the brown rice and chickpeas pack more than 4 grams of RS per serving.Ingredients
- 2 tablespoons olive oil
- 1/2 Vidalia or other sweet onion, thinly sliced (about 3/4 cup)
- 1 (16-ounce) can chickpeas, rinsed and drained
- 1/2 teaspoon ground cumin
- 1/4 teaspoon salt
- Freshly ground black pepper
- 3 cups cooked brown rice
- 1/2 cup chopped pitted dates
- 1/4 cup chopped fresh mint
- 1/4 cup chopped fresh parsley
Preparation
1. Heat oil in a large nonstick skillet over medium-high heat. Add onion, and cook, stirring often, about 5 minutes or until onion begins to brown. Remove from heat, and stir in chickpeas, cumin, and salt. Season to taste with freshly ground black pepper.
2. Combine rice, onion-chickpea mixture, dates, mint, and parsley in a large bowl. Toss well until thoroughly combined. Serve warm or at room temperature.
AS:http://www.health.com/health/recipe/0,,10000001993234,00.html
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