EATINGWELL: Orecchiette with Broccoli Rabe and Chickpeas
Orecchiette with Broccoli Rabe and Chickpeas. (Ken BurrisEatingWell / February 27, 2014)
Orecchiette with Broccoli Rabe and Chickpeas
Active Time: 20 minutes
Total Time: 30 minutes
4 ounces whole-wheat orecchiette or chiocciole (about 1 1/2 cups)
1/2 bunch broccoli rabe, ends trimmed and cut into 2-inch pieces
3/4 cup vegetarian chicken-flavored broth (see Note)
2 teaspoons all-purpose flour
1 tablespoon extra-virgin olive oil
4 large cloves garlic, minced
1/2 teaspoon minced fresh rosemary or 1/8 teaspoon dried
1 8-ounce can chickpeas, drained and rinsed
2 teaspoons red-wine vinegar
1/8 teaspoon salt
1/4 teaspoon freshly ground pepper
Bring a large saucepan of water to a boil. Cook pasta for 6 minutes. Add broccoli rabe and continue cooking, stirring occasionally, until the pasta and broccoli rabe are just tender, about 3 minutes more. Drain. Rinse and dry the pot.
Whisk broth and flour in a small bowl. Heat oil in the pot over medium-high heat. Add garlic and rosemary and cook, stirring, until fragrant, 30 seconds to 1 minute. Whisk in the broth mixture. Bring to a simmer, whisking constantly, until it thickens. Add chickpeas, vinegar, salt, pepper and the pasta mixture. Cook, stirring constantly, until heated through and coated with the sauce, about 2 minutes.
Recipe Note: Chicken-flavored broth, a vegetarian broth despite its name, is preferable to vegetable broth in some recipes for its hearty, rich flavor. Sometimes called "No-Chicken Broth," it can be found with the soups in the natural-foods section of most supermarkets.
Per serving: 413 calories; 9 g fat (1 g sat, 6 g mono); 0 mg cholesterol; 74 g carbohydrate; 22 g protein; 11 g fiber; 655 mg sodium; 448 mg potassium
Nutrition Bonus: Vitamin C (240 percent daily value), Vitamin A (210 percent dv), Iron (25 percent dv), Calcium (20 percent dv).
4 Carbohydrate Servings
Exchanges: 4 starch, 1 1/2 vegetable, 1 very lean meat, 1 1/2 fat
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