|Sweet and Spicy Garbanzo Skillet |
Serves 4—6 / Peppers add heat while apples, fennel, and currants lend sweetness to this quick vegetarian entrée. A dollop of plain yogurt on top cools the palate. Ingredient tip: Fennel is a bulb vegetable with dill-like fronds. Many people confuse it with anise, which is a member of the parsley family.
2 teaspoons garlic oil
1 medium fennel bulb, chopped, fronds reserved and chopped
1 cup diced green apple, such as Granny Smith
3 cloves garlic, minced
1 jalapeño pepper, minced
1/2 teaspoon salt
11/2 teaspoons cumin
1 14.5-ounce can no-salt-added
1/4 teaspoon black pepper
1 15-ounce can garbanzo beans, rinsed and drained
1/4 cup currants
1/4 teaspoon crushed red pepper flakes
2 tablespoons chopped fresh basil
2 cups cooked brown rice
1/2 cup plain low-fat yogurt
1. In a large skillet, warm oil over medium-high heat. Add fennel, apple, garlic, jalapeño, and salt. Sauté 3 minutes or until softened. Add cumin and cook, stirring,
1 minute. Stir in tomatoes (with juices), pepper, and garbanzos. Bring to a boil, cover, reduce heat, and simmer 3 minutes.
2. Add currants and red pepper flakes. Simmer
2 minutes, stirring frequently. Add basil and brown rice. Toss until rice is heated through and most liquid has been absorbed. Garnish with yogurt and chopped fennel fronds.
PER SERVING: 328 cal, 14% fat cal, 5g fat, 1g sat fat, 2mg chol, 11g protein, 60g carb, 10g fiber, 534mg sodium