30-Day No Takeout Challenge

Health

Orecchiette With Chickpeas and Broccoli Rabe

orecchiette-with-chickpeas-and-broccoli-rabe Photo: Christopher Testani; Styling: Alma Melendez

Ingredients

  • 2 tablespoons extra-virgin olive oil
  • 1 (15 1/2-ounce) can chickpeas (garbanzo beans), drained
  • 2 cloves garlic, minced
  • 1/4 teaspoon crushed red pepper
  • 8 ounces broccoli rabe (rapini), chopped into 1-inch pieces
  • 3 cups fat-free reduced-sodium chicken broth
  • 4 cups hot, cooked orecchiette (a little ear-shaped pasta), 8 ounces dry
  • 1/8 teaspoon salt
  • 1/4 cup (1 ounce) grated fresh Parmesan cheese

Preparation


1. Heat oil in a Dutch oven over medium-high heat; add chickpeas and sauté 2 minutes or until they're just beginning to brown. Add garlic and crushed red pepper and sauté 30 seconds.

2. Add broccoli rabe and chicken broth to pan; bring to a simmer and cook 3 minutes or until broccoli rabe is crisp-tender.

3. Stir in hot pasta and salt; cook 2 minutes or until heated throughout.

4. Divide among 4 shallow bowls, and top each with Parmesan cheese.


  • Prep Time:
  • Cook Time:
  • Yield: Makes 4 servings (serving size: 1 3/4 cups)

Nutritional Information

Calories per serving: 456
Fat per serving: 12g
Saturated fat per serving: 2g
Monounsaturated fat per serving: 6g
Polyunsaturated fat per serving: 2g
Protein per serving: 21g
Carbohydrate per serving: 67g
Fiber per serving: 7g
Cholesterol per serving: 4mg
Iron per serving: 5mg
Sodium per serving: 327mg
Calcium per serving: 137mg

Good to Know

Monounsaturated fats found in chickpeas and olive oil make this dish heart-healthy. Choose whole-grain pasta for extra fiber.

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