Sunday, September 4, 2011

Garbanzo Galore

1 cup diced tomatoes
1 cup cooked garbanzo beans (chick peas)
¼ cup chopped onion
2 teaspoons cornstarch
¼ teaspoon salt
¼ teaspoon pepper
1 teaspoon chopped fresh oregano, or ½ teaspoon dried
⅓ cup fresh whole grain breadcrumbs (about 1 slice)
¼ cup rolled oats
2 tablespoons chopped walnuts (or substitute pecans or
2 tablespoons grated Parmesan cheese
1 teaspoon minced garlic
1 tablespoon olive oil

Preheat the oven to 350◦F. Coat a baking dish with cooking spray.

Combine the tomatoes, beans, onion, cornstarch, salt, pepper and oregano in a medium bowl. Pour into the prepared baking dish. Combine the breadcrumbs, oats, walnuts, Parmesan, garlic and olive oil in another bowl and stir until well mixed. Sprinkle the tomato mixture evenly with the crumb mixture. Bake 40 to 45 minutes, until the casserole is bubbly and the topping is browned. Remove from the oven and let sit five minutes before serving.

6 servings
Per serving ( ½ cup):
Calories: 128.4, total fat: 5.5 g, saturated fat: 1 g, cholesterol: 1.6 mg, sodium: 279.6 mg, carbs: 18.4 g, fiber: 3.4 g, sugars: .5 g, protein: 4.4 g

Edamame & Barley Salad

¼ cup barley (uncooked, rinsed)
¾ cup vegetable broth (or water)
⅛ teaspoon salt
¼ cup fat-free plain Greek yogurt
1 teaspoon grated lime zest
2 tablespoons lime juice
1 tablespoon Bragg Liquid Aminos (or substitute soy sauce)
½ teaspoon minced garlic
½ teaspoon chili powder
1 teaspoon chopped fresh oregano, or ½ teaspoon dried
2 tablespoons canola oil
1 cup frozen, shelled cooked edamame beans
¼ cup chopped red bell pepper
¼ cup chopped yellow bell pepper
¼ cup chopped scallions
¼ cup chopped celery

Combine the barley, broth, and 1/8 teaspoon of salt in a small saucepan. Bring to a boil over medium-high heat. Cover, reduce heat to medium-low, and cook for 40 to 45 minutes or until the barley is tender but not mushy. Remove from the heat and allow to cool.

In a medium bowl, whisk together the yogurt, lime zest and juice, Bragg Liquid Aminos, garlic, chili powder, oregano and canola oil. Add the edamame, red and yellow bell peppers, scallions, celery, and the cooled barley. Toss to combine. Serve at room temperature or refrigerate for one hour and serve cold.

6 servings
Per serving (1/2 cup):
Calories: 117.5, total fat: 5.8 g, saturated fat: .4 g, cholesterol: 0 mg, sodium: 345.5 mg, carbs: 12 g, fiber: 3.1 g, sugars: 1.2 g, protein: 4.6 g