Heart-Healthy Delicious Snack – Roasted Chickpeas

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Two major events caused me to evaluate how well I’m doing with my lo-co lifestyle: my upcoming annual cardiologist visit, and 3 solid weeks writing the first draft of The Low Cholesterol Cookbook and Action Plan (to be published in January 2018).

Overall, I’d give myself a B: my exercise is surprisingly solid, as I’m managing daily 45-minute brisk walks, but my heart-healthy cooking could use some tweaks.

A quick victory was needed and I found it, quite by accident, in chickpeas.

It was while I was searching for a quick, delicious ways to boost daily fiber that I discovered how easy it is to roast chickpeas. And this is great because a mere 1/2 cup of chickpeas delivers 6.3 grams of dietary fiber—that’s nearly 25% of the daily dietary fiber needed to reduce cholesterol, in one easy snack.

To find the best way to easily get a crunchy fiber-rich snack, I consulted Melissa Clark’s Crunchy Roasted Za’atar Chickpeas New York Times article, but it was Emma Christensen’s How To Make Crispy Roasted Chickpeas in the Oven post on The Kitchn I found most helpful. Here are her key tips:

“First, dry the chickpeas as much as possible. I like to gently roll them between two clean dishtowels. Also, don’t skimp on the olive oil. You can use less, but your chickpeas will be less crispy. Lastly, wait to toss the chickpeas with any spices or seasonings until you pull them out of the oven, otherwise the spices have a tendency to burn and become bitter.”

I experimented to come up with a cooking plan I liked best. For me, convection baking at 400 degrees worked better / delivered crispier chickpeas than regular roasting. And I dispensed with the parchment paper, after reading comments. You can use my version of the recipe below as a starting point, then add either fresh herbs like Emma Christensen suggests, or my favorite—Penzey’s Balti Seasoning for an easy Indian flavor (click picture for Amazon link *)—or sprinkle liberally with your favorite herbs and spices.

Make a batch of Roasted Chickpea Recipe to keep on hand for a few days as a delicious, high-fiber snack—or swap them for high-fat croutons in salads, grain bowls or even soups.

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Crispy Oven Roasted Chickpeas with Balti Seasoning
Course: Snack
Servings: 4
Author: Karen Swanson
Ingredients
  • 2 15-ounce cans chickpeas
  • 2 tablespoons olive oil
  • 1/2 to 3/4 teaspoon salt
  • 1-2 teaspoons Penzey's Balti Seasoning
Instructions
  1. Heat the oven to Convection Bake 400°F (or Bake at 425°F)

  2. Rinse and drain the chickpeas: Open the cans of chickpeas and pour the chickpeas into a strainer in the sink. Rinse thoroughly under running water.

  3. Dry the chickpeas: Pat the chickpeas very dry with a clean dishtowel or paper towels. Ideally, leave them to air-dry for a few hours. Or rub dry thoroughly, removing any chickpea skins that come off.

  4. Toss the chickpeas with olive oil and salt: Spread the chickpeas out in an even layer on the baking sheet. Drizzle with olive oil and sprinkle with salt. Stir with your hands or a spatula to make sure the chickpeas are evenly coated.

  5. Roast the chickpeas in the oven for 30-45 minutes, shaking the pan every 10 minutes. The chickpeas are done when golden and slightly darkened, dry and crispy on the outside, and soft in the middle.

  6. Remove chickpeas to a bowl. Sprinkle the Balti Seasoning over the chickpeas and stir to coat evenly. Taste and add more seasoning if desired.

  7. Serve while the chickpeas are still warm and crispy. They will gradually lose their crispiness as they cool but keep for a few days in an airtight container, becoming chewy rather than crispy but still delicious.

Recipe Notes

If you have time, the easiest way to get the rinsed chickpeas totally dry (key to crispy results) is time. Rinse the chickpeas and leave them to air dry for a few hours on dish- or paper towels.  

 

I hope you give these a try for a great, fiber-rich salad add-in or snack. In my experience, they’re delicious with wine or beer!

* Disclosure: This post contains an affiliate link that earns me a small commission, at no additional cost to you. That said, I only recommend products I personally use and love.

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Moist Dry-Poached Chicken Breasts

Two weeks ago, things reached a new level of low when my good friend, cartoonist Chris Juneau, asked, “Do you EVER cook anymore or do you eat out every night?”  While that felt a tad unjust (Chris’ query was in reply to my dinner invitation! At a restaurant where we’d won a gift certificate at Chris’ charity fundraiser!!), in the end, she was right. I’d pretty much stopped cooking (and gained weight, but that’s another story).

And with that single snarky comment, I’d been shamed right back into the kitchen.

That week, I made my usual favorites: Baked Arctic Char with Baked Sweet Potatoes (recipes on Going Lo-Co Recipe page) and Mustard Roasted Fish (see my Mmm Mmm Mustard Roasted Fish post for info and recipe).

Then I switched things up by using salmon instead of arctic char and made them both again. Yes, that was sarcasm.  Yes arctic char and salmon taste nearly identical. Yes, at this point, my husband bought some steak and grilled it while I baked more fish.

Clearly I needed help.

So at 5:30 one evening the following week I went to a different market – one where fish is not their best offering – and peered at some nice looking chicken. The package was labeled “dry-rubbed, beer-seasoned (oxymoronic on two levels: crazy, right?) boneless chicken breast.” They looked and sounded great, so I grabbed them.

It wasn’t until I got home that I found a problem: no cooking directions. Oh, and also that’s when I remembered that I absolutely detest dry chicken breast. And here I was with what was already advertised as dry.

Sigh.

But now it was dinner time and I was hungry and it was too late to go buy some fish. I briefly considered tossing the chicken and dining out, but even I was sick of pizza. That and Chris’s wagging finger taunted me (okay, so that part wasn’t literally true, but it kind of felt that way. It doesn’t help that Chris is a great cook and gardener. If she wasn’t so smart and so very funny I’d hate her.)

So I hopped online to look for a way to make the damn chicken I’d bought – and make sure it would be easy – and tasty.  What I found was a new-to-me technique called “dry-poaching” (yes, oxymorons abound in this post). I decided to give it a whirl because of it’s oh-so appealing title: “How To Bake Chicken Breasts in the Oven: The Simplest, Easiest Method.”

And it was GOOD and EASY.

My husband and I very much enjoyed this dry-rubbed chicken which I dry-poached, served alongside some leftover sweet potato and a kale salad I’d purchased at the same market.

A PDF of the recipe is here:  Dry-Poached Chicken Recipe. Read TheKitchn recipe editor Emma Christensen’s post for excellent photos and directions.

To me, this method is easier than cutting parchment paper into heart shapes and crimping them shut which is recommended in most ‘en papillote’ method directions – which feels a fussy to me. Though that said, one en papillote recipe to try might be Rachael Ray’s Chicken In A Sack which doesn’t sound fancy or fussy at all!

Finally, one last kick in the butt – this one to myself from myself. It wasn’t until I penned this post that I remembered I have another great, easy way to make moist chicken in like 15 minutes: my countertop grill/panini maker. I’d completely forgotten about my panini maker because with my son in college now I’m not making breakfast paninis all the time (see Panini Magic for recipes.) So my panini maker is no longer on my counter and I’d totally forgotten about it.

So now I’m recommending two lo-co, home-cooked-chicken alternatives to dining out: pull out some parchment paper and try this dry-poaching recipe or grab your George Forman indoor grill and griddle up a nice chicken breast. If you toss a few sweet potatoes in the oven (they warm up well – make more for leftovers!) and pair the chicken and potatoes with some pre-made fresh kale salad (and wine) and it’s as good as dinner out.

And certainly healthier and more lo-co than most of my dining out options. Plus there’s the added benefit of no risk of snarky comments from friends!

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