Chickpea Salad

ngredients:

1 can of chickpeas – drained.
handful of green onions (scallions)
1 whole freash tomato
1 large sprig of parsley
Lemon juice of about half a lemon
Olive Oil

Instructions:

Drain a can of chick peas and pour into a small salad bowl.  Chop up the parsely, tomato, and green onions to add to chickpeas in the bowl. Squeeze lemon juice over everything and douse with oil.  Toss until well coated.
For added flavor add some fresh herbs from your herb garden.

(chickpeas = garbanzo beans)

Low GI Rosemary Sweet Potatoes

Ingredients:

5 cups 1/4-inch thick peeled sweet potato slices
1 teaspoon dried rosemary
1 1/2 teaspoon crushed garlic
1/4 teaspoon salt
1 tablespoon extra-virgin olive oil

Instructions:

Sprinkle potato slices with rosemary. Add garlic, salt to your liking, and oil. Toss slices in oil and seasoning. Spread evenly in a baking dish. Cover with lid or foil, and bake at 400 degrees F for 25- 30 minutes. Remove covering and turn potatoes over.  Bake another 5 – 10 minutes uncovered or until potatoes are tender. and top is a nice golden brown color.

Low Fat Veggie Chili

Ingredients:

1 cup onions chopped
1/2 cup bell pepper choppped
1 tablespoon chili powder
1/2 teaspoon salt
1/2 teaspoon cumin
1/4 teaspoon garlic powder
2 cups tomato juice
16 ounces red kidney beans, cooked, drained, rinsed
15 ounces pinto beans, cooked, drained, rinsed
15 ounces great northern beans, cooked, drained, rinsed

Instructions:

Prepare dry beans the day before or buy canned beans and drain them. Coon onions and peppers in sauce pot until tender. Stir in seasonings.  Add tomato juice. Bring everything to a boil then add beans. Reduce heat and allow to simmer on very low heat 20 minutes or until ready to serve.

This recipe also lends well to crock pot cooking, 3 to 4 hours on high, or 6 to 8 on low.  To make in the crock pot simply stir together all the ingredients and set crock pot to desired setting.  Come home to a warm inviting chili on a cold fall evening.

Easy Balsamic Mushroom & Chicken

Ingredients:

4 boneless, skinless chicken breast halves
your favorite no stick cooking spray
8 ounces white mushrooms, quartered
2 garlic cloves, minced
1/2 cup reduced sodium chicken broth
2 1/2 tablespoons balsamic vinegar
1/4 teaspoon dried thyme, crushed
1/8 teaspoon ground black pepper
Parsley (optional, for garnish)

Instructions:

Heat skillet and spritz with cooking spray. Saute garlic and mushroom. Add and cook chicken over medium heat until no longer pink. Add chicken broth, thyme, pepper and vinegar. Simmer for 15 – 20 minutes.

*TIP: Be very careful not to add excess vinegar because the flavor from balsamic is very strong.

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