Menu Planner: chickpea salad with carrots
CHICKPEA SALAD WITH CARROTS, ARUGULA AND OLIVES
Servings: 4
Preparation time: 10 minutes Cooking time: about 1 1/2 minutes
INGREDIENTS
2 (15-ounce) cans reduced-sodium chickpeas, rinsed
1/4 cup extra-virgin olive oil
2 tablespoons fresh lemon juice
3/4 teaspoon coarse salt
1/2 teaspoon black pepper
Pinch cayenne pepper
3 carrots, peeled and shredded
1/2 cup pitted kalamata olives, chopped 1 cup baby arugula, chopped
In a medium bowl, microwave chickpeas on high (100% power) about 1 1/2 minutes or until hot. Stir in oil, juice, salt, black pepper and cayenne pepper and let sit 30 minutes. Add carrots and olives and toss to combine. Bring to room temperature before adding arugula. Toss and serve.
Per serving: 408 calories, 12 grams protein, 20 grams fat (44% calories from fat), 2.5 grams saturated fat, 45 grams carbohydrate, no cholesterol, 737 milligrams sodium, 10 grams fiber.
Carb choices :3.
ITALIAN CHICKEN LENTIL SOUP
Servings: 8
Preparation time: 15 minutes
Cooking time: 5 to 6 hours, plus 15 minutes
INGREDIENTS
1 medium onion, chopped
2 medium zucchini, chopped (about 3 cups) 3 cups sliced carrots
12 ounces dried lentils, sorted and rinsed 6 1/4 cups unsalted chicken broth 1 teaspoon coarse salt
1/2 teaspoon pepper
1 1/2 pounds boneless skinless chicken thighs 8 ounces sliced fresh mushrooms 3 (14.5-ounce) cans no-salt-added fireroasted or regular tomatoes, with liquid 5 teaspoons dried basil
Shredded parmesan, if desired
In a 4-quart or larger slow cooker, mix onion, zucchini, carrots, lentils, broth, salt and pepper. Top with chicken. Cover; cook on low 5 to 6 hours. Remove chicken from cooker to plate. Shred, using 2 forks; return chicken to cooker. Stir in mushrooms and tomatoes. Cover; cook about 15 minutes longer or until thoroughly heated. Top each serving with basil and parmesan.
Per serving: 336 calories, 29 grams protein, 5 grams fat (14% calories from fat), 1.4 grams saturated fat, 42 grams carbohydrate, 79 milligrams cholesterol, 442 milligrams sodium, 9 grams fiber.
Carb choices :3.
SWEET AND SPICY VEGETABLE COUSCOUS
Servings: 10
Preparation time: 15 minutes Cooking time: about 10 minutes
INGREDIENTS
1 tablespoon olive oil
1/2 cup chopped red onion
1 large carrot, shredded
2 1/2 cups unsalted chicken broth 1 (11-ounce) can Mexican-style corn, rinsed 1 (9-ounce) package frozen tiny green peas 2 tablespoons golden raisins or dried cranberries
1 1/2 teaspoons curry powder
1 teaspoon cumin
1/4 teaspoon crushed red pepper
1 1/2 cups couscous
2 tablespoons toasted slivered almonds Heat oil in Dutch oven on medium. Add onion and carrot; cook and stir 2 to 3 minutes or until softened. Increase heat to mediumhigh. Add broth, corn, peas, raisins (or cranberries), curry powder, cumin and red pepper; mix well. Bring to a boil. Stir in couscous. Cover, remove from heat and let stand 5 to 7 minutes or until liquid is absorbed. Garnish with almonds.
Per serving: 185 calories, 6 grams protein, 3 grams fat (13% calories from fat), 0.3 gram saturated fat, 33 grams carbohydrate, no cholesterol, 167 milligrams sodium, 4 grams fiber.
Carb choices :2.
BEEF STEW
Combine 2 cups water with 2 (0.87-ounce) packages less-sodium brown gravy mix; mix well. Pour mixture into a Dutch oven and add 1 (14.5-ounce) can no-salt-added diced tomatoes, 1 tablespoon Worcestershire sauce and 1 (16-ounce) package frozen vegetables for stew (potatoes, carrots, celery and onion); bring to a boil on medium-high. Add chopped steaks; reduce heat to low, cover and simmer 10 minutes or until vegetables are tender. Season to taste with coarse salt and pepper.
For something different, serve the stew in bread bowls (follow directions on bread dough package), or serve with refrigerated crusty French loaf. Add a fresh spinach salad.