Healthy recipe: Spiced chickpea “nuts”

بازده: 4 servings, 1/4 cup each

خدمات: 4

زمان آماده سازی: 5 minutes

زمان کل: 1 ساعت

برای پیشرفت: Cover and store at room temperature for up to 2 days.

توضیحات دستور غذا:

When roasted in a hot oven, chickpeas become super crunchy. They’re a great low-fat substitute for nuts when salty cravings hit.

مواد لازم دستور غذا:

1. 1 15-ounce can chickpeas, rinsed
2. 1 tablespoon extra-virgin olive oil
3. 2 teaspoons ground cumin
4. 1 teaspoon dried marjoram
5. 1/4 teaspoon ground allspice
6. 1/4 قاشق چایخوری نمک

مراحل دستور غذا:

1. Position rack in upper third of oven; preheat to 450°F.
2. Blot chickpeas dry and toss in a bowl with oil, cumin, marjoram, allspice and salt. Spread on a rimmed baking sheet. Bake, stirring once or twice, until browned and crunchy, 25 to 30 minutes. Let cool on the baking sheet for 15 minutes.

دستور غذا:

در هر وعده: 103 calories; 5 g fat (0 g sat, 3 g mono); 0 mg cholesterol; 14 g carbohydrate; 0 g added sugars; 4 g protein; 5 g fiber; 303 mg sodium; 2 mg potassium

1/2 Carbohydrate Servings

مبادلات: 1 starch, 1/2 lean mean, 1 fat