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

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