Cookbook

Chickpeas - LuAnn's Chick(pea) Nuggets :rectnt *PIC*

LuAnn's Chick(pea) Nuggets

Recipe contributes primarily starchy carbs, with a lesser, but significant, amount of protein and dietary fiber. This kid-friendly vegetarian chick(pea) nugget mixture can be quickly prepared in a food processor. Although extra crispy when panfried in a small amount of olive oil, the nuggets are lower in fat and still delicious browned in the oven. See Notes for serving suggestions.

Number of Servings: 5
Serving Size: 4 nuggets
Prep Time: 20-25 minutes
Cook Time: 20-25 minutes

Ingredients:

No-stick cooking spray (or olive oil in a mister)
1 (15-ounce) can chickpeas (garbanzos)
4 large egg whites
2 Tablespoons natural peanut butter
2 teaspoons ground cumin
1 teaspoon baking powder
1/4 teaspoon garlic powder
1/4 teaspoon salt (or to taste)
1/8 teaspoon red (cayenne) pepper (or to taste)
1 small (5-6 inch) carrot, coarsely chopped
1/2 medium yellow or white onion, coarsely chopped
1 cup dry, fine bread crumbs (preferably whole grain)
2 to 4 Tablespoons reserved liquid from chickpeas

Instructions:

Proceed to the next step if frying the nuggets, otherwise, preheat the oven to 375ºF.
Spray a large baking sheet liberally with no-stick cooking spray or mist lightly with olive oil; set aside.
Drain the garbanzo beans, reserving liquid; set beans and liquid aside.
In a food processor, combine the egg whites, peanut butter, cumin, baking powder, garlic powder, salt and pepper; process until blended, scraping sides of bowl if necessary.
Add the coarsely chopped carrot and onion; pulse on and off several times until the vegetables are quite finely chopped.
Add the drained garbanzo beans; pulse on and off several more times until the beans are mashed and the mixture is quite smooth. (Avoid over processing; some texture should remain)!
Transfer the mixture to a mixing bowl.
Stir in the dry bread crumbs until well mixed. (If necessary, stir in just enough of the reserved bean liquid to enable the mixture to be shaped into nuggets.
With dampened palms, firmly press about 2 Tablespoons of the mixture together, forming a small oval-shaped nugget; about 2 inches long and 1/2 inch thick; place on the prepared baking sheet.
Repeat with the remaining mixture, arranging the nuggets at least 1 inch apart to allow for even browning. (You should get about 20 nuggets).
Spray the tops of the nuggets lightly with no-stick spray or mist with olive oil.
Bake in the preheated oven for 10 to 15 minutes or until the nuggets are browned on the underside.
Remove the pan briefly; flip the nuggets over, then spray tops lightly with no-stick spray or olive oil.
Bake about 10 more minutes, or until the second sides are browned.
Serve the nuggets hot.
Refrigerate leftovers in a covered container; reheat as needed.


Nuggets can be enjoyed as finger food, either alone or with a lowfat tartar or dipping sauce. Alternatively, place two nuggets in a pita bread half, then stuff the pocket full with shredded lettuce, sliced tomatoes, cucumbers and sweet onions. If desired, drizzle lightly with lemon juice.

Nutrition Data:
Calories: 230g
Fat: 5g
Protein: 11g
Carbs: 35g
Fiber: 5g
Sugar: 3g
Cholesterol: 0mg
Sodium: 659mg

Source: Original recipe by Fast Track for Fat Loss recipe editor, LuAnn Bermeo, author of Amazing Meals I and II; recipe inspired by a recipe from the blog "Super Healthy Kids".

Photo by LuAnn Bermeo.

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