This is a fantastic, fast and easy meal that is simply packed with flavor. Don’t let the simplicity of the ingredients and the recipe fool you – everything in this dish compliments each other so well, that you wind up with a very rich meal with great depth. If you are looking for something a little more “hearty”, cook some very lean ground beef or chicken to mix in to the sauce, top it with a little low fat shredded cheese, and serve it with a salad and fresh multi-grain bread; Voila! A great, delicious, well-balanced and healthy meal in less than a half an hour!
1 tablespoon olive oil
1 garlic clove, minced or pressed
1 can low-sodium chopped tomatoes (undrained)
2 tablespoon minced fresh parsley (or 2 teaspoons dried)
1/2 teaspoon each dried basil and dried oregano
1/4 teaspoon black pepper
1 cup chickpeas
10 ounces whole-wheat elbow macaroni, small shells, or other small pasta
Heat the olive oil in a heavy saucepan or skillet over medium heat for about 30 seconds. Add the garlic and cook for 30 seconds, stirring constantly. Mix in the tomatoes, parsley, basil, oregano, and pepper and bring the mixture to a low boil; once boiling, reduce the heat and simmer, uncovered, for 10 minutes (or until slightly thickened).
Stir in the chickpeas and continue to simmer for another 10 minutes. (meanwhile, make the pasta).
Cook the pasta according to the package directions, omitting the salt. Once cooked, drain the pasta and transfer it to a large serving bowl. Pour the chickpea mixture over the pasta and serve.
Makes 4 servings. Per serving: 329 calories, 4 g total fat, 0.5 g saturated fat, 0 g trans fat, 51 g carbohydrates, 6 g fiber, 0 g added sugar, 12 g protein, 22 mg sodium, 0 mg cholesterol.