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The Recipe Instructions |
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Ingredients
1 tbsp olive oil
1 medium onion, chopped
1 cup canned garbanzo beans (chickpeas), drained, rinse
and mashed slightly
1 cup cooked brown rice
1 egg or egg substitute
1 tbsp sesame seeds
1 tbsp minced fresh parsley
1 cup coarsely-chopped canned tomatoes
Directions
Preheat the oven to 350 degrees.
Heat the oil in a skillet over medium heat. Saute the onions for 5
minutes.
In a bowl, combine the remaining ingredients except the canned tomatoes.
Shape into a loaf pan.
Bake for 40 minutes. Add chopped tomatoes on top of loaf. Bake an
additional 10 minutes.
This recipe yields 6 servings. Serving size: about 1 cup.
Exchanges Per Serving: 1 Starch, 1 Vegetable, 1/2 Monounsaturated Fat.
Nutrition Facts: Calories 133; Calories from Fat 37; Total Fat 4g;
Saturated Fat 1g; Cholesterol 0mg; Sodium 126mg; Carbohydrate 20g;
Dietary Fiber 3g; Sugars 4g; Protein 5g.
Comments: This hearty vegetarian loaf is great sliced and served on a
crusty roll. If you use egg substitute instead of egg, the cholesterol
value is 0 mg.
Source:
"American Diabetes Association at http://www.diabetes.org"
S(Formatted for MC6):
"08-22-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© American Diabetes Association, 2002"
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Per Serving (excluding unknown items): 72 Calories; 3g Fat (40.6% calories
from fat); 1g Protein; 10g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol;
1mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 1/2
Fat.
NOTES : Recipe from "Flavorful Seasons Coobook" by Robyn Webb, MS, LN, (©
McGraw Hill - NTC, 1996)
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0
Contributor: Robyn Webb, MS, LN
Preparation Time: 0:00
Servings: 6
Diet Savory Rice And Bean Loaf Recipe brought to you by Diet Recipes To-Go
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