One Pot Cheesy Broccoli Chickpea Rice Casserole

Cheesy Broccoli Chickpea Rice Casserole
Prep Time
10 mins
Cook Time
25 mins
Total Time
35 mins
 

Recipe Source/ Image Source:www.savorthemoments.com

Keyword: Entrée
Servings: 4
Ingredients
  • 1 tbsp oil
  • 1 small onion chopped
  • 3 cloves garlic minced
  • 1 cup quick cooking brown rice
  • 2 cups skim milk
  • 1 cup vegetable broth
  • 1 tsp salt
  • 2 broccoli crowns cut into small florets
  • 2 cups chickpeas (garbanzo beans) rinsed and drained,
  • 1 cup grated cheese
Instructions
  1. Heat the oil in a large skillet or saute pan over medium heat. Add the onion and saute 5 minutes until softened. Add the garlic and saute 30 seconds more.

  2. Add the rice to the pan and toast for 1-2 minutes. Add the milk, broth and salt and stir to combine. Bring to a boil, then reduce the heat to low, cover and cook for 10 minutes or until the rice has about 5-8 minutes left of cooking time.
  3. Remove the lid and stir in the broccoli and chickpeas. Cover and continue to cook for about 5 minutes more.
  4. When the rice is done, remove from heat and stir in half of the cheese. Top the casserole with the remaining cheese and let stand until melted. Serve and enjoy!

Blueberry-Banana Muffins

Blueberry-Banana Muffins

Image Source/Recipe Source:www.christinalakefitness.com

Keyword: Breakfast
Ingredients
  • 2 cup whole wheat flour
  • 1 tbsp baking powder
  • 1/2 tsp salt
  • 1/4 tsp ground nutmeg
  • 1 large egg
  • 2 egg whites
  • 1 cup milk
  • 1/4 cup sugar
  • 1/4 cup olive oil
  • 1 tsp vanilla
  • 1/2 cup mashed very ripe banana (about 1-1/2 bananas)
  • 1-1/2 cup frozen blueberries
Instructions
  1. Whisk together first 4 ingredients up to nutmeg.
  2. Whisk together next 7 ingredients up to banana in a separate bowl.
  3. Add blueberries to dry mix; stir until blueberries are coated with the flour.
  4. Add wet mix to dry mix. Stir just until moistened (be careful not to over mix)
  5. Pour batter into 12-muffin pan coated with cooking spray. Bake for 17-20 minutes at 400 degrees F.
  6. They’re ready when a toothpick inserted comes out clean. Let them sit for a few minutes before popping them out and letting them cool on a wire rack.

Blackbean Breakfast Burritos

Blackbean Breakfast Burritos

Recipe adapted and modified from Share Our Strength’s Cooking Matters®

Image Source: cookingmatters.com

Keyword: Breakfast
Ingredients
  • 3 green onions chopped
  • 1 medium green bell pepper diced
  • 1 medium garlic clove minced
  • 1 15.5 oz can black beans
  • 1 tsp canola oil
  • 4 large eggs or 8 egg whites
  • 1 tsp cumin
  • 1/2 tsp salt
  • 1/8 tsp black pepper
  • 4 100% whole wheat tortillas
  • 4 oz low-fat cheese
Instructions
  1. Chop veggies
  2. Drain and rinse black beans
  3. Heat canola oil in skillet on medium heat
  4. crack eggs in small bowl, add seasoning, and beat
  5. Add veggies, and beans to the skillet and sauté until soft (about 3 minutes)
  6. Pour eggs over veggies in pan
  7. turn heat down to medium-low, and stir until eggs are firm (about 3-5 minutes)
  8. Spoon mixture into tortillas and add cheese
  9. Enjoy or roll in parchment paper and freeze for later

Oven Roasted Chickpeas

Oven Roasted Chickpeas
Prep Time
5 mins
Cook Time
40 mins
Total Time
45 mins
 
Chickpeas are oven roasted and seasoned to taste for a delicious high fiber snack
Servings: 4
Ingredients
  • 1 12 oz can chickpeas (garbanzo beans) drained
  • 2 tablespoons olive oil
  • salt optional
  • garlic salt optional
  • cayenne pepper optional
Instructions
  1. Preheat oven to 450 degrees F (230 degrees C).
  2. Blot chickpeas with a paper towel to dry them. In a bowl, toss chickpeas with olive oil, and season to taste with salt, garlic salt, and cayenne pepper, if using. Spread on a baking sheet, and bake for 30 to 40 minutes, until browned and crunchy. Watch carefully the last few minutes to avoid burning.

Cinnamon Toast Crunch Roasted Chickpeas

Cinnamon Toast Roasted Chickpeas
Prep Time
10 mins
Cook Time
25 mins
Total Time
35 mins
 

Image Source/Recipe Source:www.runningtothekitchen.com

Ingredients
  • 1 15 oz can chickpeas drained, rinsed and thoroughly dried
  • 1 tablespoon olive oil
  • 1 tablespoon maple syrup
  • 1/2 teaspoon vanilla extract
  • 1/2 teaspoon cinnamon
  • pinch sea salt
Instructions
  1. Preheat oven to 400 degrees F.
  2. Spread chickpeas out on a dry dish towel and peel skins off. This will take about 10 minutes, it's tedious but worth it for crispy roasted chickpeas that won't get soggy!
  3. Spread peeled chickpeas out on a baking sheet and roast for 10 minutes, shaking the pan once so they don't stick.
  4. Meanwhile, whisk together coconut oil, maple syrup and vanilla in a small bowl.
  5. Remove chickpeas from oven pour the coconut oil mixture over top, season with the cinnamon and sea salt and toss to combine making sure all the chickpeas are evenly coated.
  6. Return baking sheet to the oven and roast an additional 12 minutes, tossing once half way through baking.
  7. Turn the oven off, open the door a few inches and let oven cool with the baking sheet still in the oven.
  8. Once cooled, chickpeas will be crispy and ready for snacking! Store in a paper bag to retain crispiness but there likely won't be any leftover to do so!