Contributed By: anncrampton
eatbetteramerica
Raisins, tomatoes, garbanzos and feta cheese make a tasty meal you can put on the table in a snap. From eatbetteramerica.
Glorious Garbanzos
Garbanzo beans are loaded with plenty of fiber--the soluble kind. Start slowly so you have time to get used to added fiber in the diet!
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Total Preparation Time: Less than 15 minutes
Ingredients: Bean & Legume
Rice, Pasta & Bread
Actual Cooking Time: Less than 15 minutes
Number of Servings: 4
Nutrition Content: Good Source of Calcium
Low Fat
High Fiber
Meal Type: Entree
Ingredients
3 cups Vegetable broth or Progresso® reduced-sodium chicken broth (from 32-oz carton)
2 cups Uncooked couscous
1/2 cup Raisins or currants
1/4 teaspoon Pepper
1/8 teaspoon Ground red pepper (cayenne)
1 Small tomato, chopped (1/2 cup)
1 can (15 oz) Green Giant® garbanzo beans, drained, rinsed
1/3 cup Crumbled feta cheese
Preparation
1. In 3-quart saucepan, heat broth to boiling. Stir in remaining ingredients except cheese; remove from heat.
2. Cover and let stand about 5 minutes or until liquid is absorbed; stir gently. Sprinkle each serving with cheese.
Nutritional Information
Exchanges: 7 Starch; 0 Other Carbohydrate; 0 Vegetable; 1/2 Fat
Carbohydrate Choices: 7
MyPyramid Servings: 1/2 c Dairy, 1/4 c Fruits, 3 oz-equivalents Grains, 2 oz-equivalents Meat & Beans, 1/2 c Vegetables
*% Daily Values are based on a 2,000 calorie diet
Cook's Notes
Nutrition Information
Calories: 580
;
Total Fat: 6g
;
Saturated Fat: 2g
;
Carbohydrates: 110g
;
Protein: 22g
;
Vitamin A: 25%
;
Vitamin C: 4%
;
Calcium: 15%
;
Sodium: 910mg
;
Iron: 25%
;
Fiber: 11g