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Recipe: Garbanzo Sauce Over Brown Rice
Similar Categories: Garbanzo, Sauce, Over, Brown, Rice
Serving Size : 4
16 ounce canned garbanzo beans
Vegetable cooking spray
2 teaspoons vegetable oil
1 medium onion -- coarsely chopped
2 cloves garlic -- minced
1 medium green pepper -- seeded and chopped
1 tablespoon chopped fresh parsley
16 ounce canned no-salt-added tomato sauce
1/2 teaspoon dried whole oregano
1/4 teaspoon dried whole basil
1/4 teaspoon pepper
2 cups hot cooked brown rice -- (cooked without
salt or fat)
1/2 cup shredded extra-sharp Cheddar cheese -- (2
ounces)
1 tablespoon grated Parmesan cheese -- PLUS
1 teaspoon grated Parmesan cheese
Place garbanzo beans in a colander, and rinse under cold tap water
for 1 minute; let garbanzo beans drain in colander for 1 minute. Set
beans aside.
Coat a large skillet with cooking spray; add vegetable oil, and
place over medium heat until hot. Add chopped onion, garlic, chopped
green pepper, and parsley; saute until tender. Add reserved garbanzo
beans, tomato sauce, oregano, basil, and pepper. Cover; reduce heat,
and simmer 30 minutes. Serve over hot cooked brown rice. Sprinkle
Cheddar cheese and grated Parmesan cheese over top.
Yield: 4 servings (207 calories per serving plus 102 calories per
1/2 cup cooked brown rice).
PRO 11.6 / FAT 9.1 / CARB 45.6 / FIB 6.7 / CHOL 16 / SOD 298 / POT
644
16 ounce canned garbanzo beans
Vegetable cooking spray
2 teaspoons vegetable oil
1 medium onion -- coarsely chopped
2 cloves garlic -- minced
1 medium green pepper -- seeded and chopped
1 tablespoon chopped fresh parsley
16 ounce canned no-salt-added tomato sauce
1/2 teaspoon dried whole oregano
1/4 teaspoon dried whole basil
1/4 teaspoon pepper
2 cups hot cooked brown rice -- (cooked without
salt or fat)
1/2 cup shredded extra-sharp Cheddar cheese -- (2
ounces)
1 tablespoon grated Parmesan cheese -- PLUS
1 teaspoon grated Parmesan cheese
Place garbanzo beans in a colander, and rinse under cold tap water
for 1 minute; let garbanzo beans drain in colander for 1 minute. Set
beans aside.
Coat a large skillet with cooking spray; add vegetable oil, and
place over medium heat until hot. Add chopped onion, garlic, chopped
green pepper, and parsley; saute until tender. Add reserved garbanzo
beans, tomato sauce, oregano, basil, and pepper. Cover; reduce heat,
and simmer 30 minutes. Serve over hot cooked brown rice. Sprinkle
Cheddar cheese and grated Parmesan cheese over top.
Yield: 4 servings (207 calories per serving plus 102 calories per
1/2 cup cooked brown rice).
PRO 11.6 / FAT 9.1 / CARB 45.6 / FIB 6.7 / CHOL 16 / SOD 298 / POT
644
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