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3 Simple pantry suppers

Couscous, chickpeas, dried apricots and olives make a

Couscous, chickpeas, dried apricots and olives make a fast and easy pantry meal. (Feb. 2012) Credit: Marge Perry

Make these dinners with ingredients you find in your cabinets. If you happen to have leftover meat or chicken on-hand, you can add it to any of these dishes.

 

COUSCOUS WITH CHICKPEAS, APRICOTS AND OLIVES 

1/2 cup orange juice

2 cups low-sodium vegetable broth, divided

1 cup couscous

1 teaspoon dried mint

1 tablespoon extra-virgin olive oil

1 cup chopped red onion

1 tablespoon minced ginger

3 cloves garlic, minced

1/2 teaspoon ground cumin

1 cup shelled edamame

1/3 cup pitted Kalamata olives, coarsely chopped

1 (15-ounce) can lower-sodium chickpeas, drained and rinsed

1/3 cup dried apricots (about 9) thinly sliced

1 teaspoon balsamic vinegar

1/2 teaspoon salt

1. Bring the orange juice and 3/4 cup of the broth to a boil; stir in the couscous and mint, cover and remove from heat.

2. Heat the oil in a large, nonstick skillet over medium high. Add the onion, ginger, garlic and cumin and cook, stirring occasionally, 3 or 4 minutes, or until onions are translucent.

3. Add the remaining 1 1/4 cups of broth and edamame; cook for 2 minutes.

4. Add the olives, chickpeas, apricots, vinegar and salt and cook 5 minutes longer, until most of the liquid has evaporated. Use a fork to fluff the couscous and combine with the vegetable mixture. Makes 4 servings.

Nutritional analysis for each serving 397 calories, 13 g protein, 67 g carbohydrates, 11 g fiber, 9 g fat, 1 g saturated fat, 655 mg sodium

 

BLACK BEAN BURRITOS 

1 cup fast-cooking brown rice

1 (16-ounce) bag frozen chopped onions and peppers, thawed and drained

1 1/2 cup chunky salsa

1 (15-ounce) can lower-sodium black beans, drained and rinsed

4 (10-inch) flour tortillas

1. Cook rice according to package directions.

2. Heat the onion-pepper mixture, salsa and black beans together in a saucepan or skillet. Add the cooked rice.

3. Warm the tortillas according to package directions. Place one-fourth of the filling in a log shape about one-third of the way in from the edge of the tortilla. Fold the tortilla over each of the short sides of the filling; roll the burrito (lengthwise to the filling) closed. Serve immediately with additional salsa and sour cream. Makes 4 servings.

Nutritional analysis for each serving 539 calories, 17 g protein, 100 g carbohydrates, 12 g fiber, 6 g fat, 1 g saturated fat, 899 mg sodium

 

RAVIOLI AND GREEN PEA SOUP 

1 tablespoon extra-virgin olive oil

4 cloves garlic, thinly sliced

1/2 cup white wine

6 cups lower-sodium chicken broth

1 (14.5-ounce) can diced tomatoes, drained

9 ounces baby ravioli (ravioletti)

1 cup frozen peas

2 tablespoons butter

1/4 cup grated Parmesan cheese

1. Heat the oil in a large soup pan over medium-high. Add the garlic and cook, stirring, 30 seconds.

2. Add wine, broth and tomatoes; bring to a boil and add the ravioli and peas. Cook 6 minutes (or according to package directions), until ravioli is cooked through; swirl in butter.

3. Serve topped with the Parmesan cheese. Makes 4 servings.

Nutritional analysis for each serving 396 calories, 16 g protein, 43 g carbohydrates, 4 g fiber, 14 g fat, 7 g saturated fat, 679 mg sodium

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