4 ounces whole-wheat orecchiette, or chiocciole (about 1 1/2 cups)
1/2 bunch broccoli rabe, ends trimmed and cut into 2-inch pieces
3/4 cup vegetarian chicken-flavored broth, (see Note)
2 teaspoons all-purpose flour
1 tablespoon extra-virgin olive oil
4 large cloves garlic, minced
1/2 teaspoon minced fresh rosemary, or 1/8 teaspoon dried
1 8-ounce can chickpeas, drained and rinsed
2 teaspoons red-wine vinegar
1/8 teaspoon salt
1/4 teaspoon freshly ground pepper

2 servings, 2 cups each

Active Time: 20 minutes

Total Time: 30 minutes


1.Bring a large saucepan of water to a boil. Cook pasta for 6 minutes. Add broccoli rabe and continue cooking, stirring occasionally, until the pasta and broccoli rabe are just tender, about 3 minutes more. Drain. Rinse and dry the pot.
2.Whisk broth and flour in a small bowl. Heat oil in the pot over medium-high heat. Add garlic and rosemary and cook, stirring, until fragrant, 30 seconds to 1 minute. Whisk in the broth mixture. Bring to a simmer, whisking constantly, until it thickens. Add chickpeas, vinegar, salt, pepper and the pasta mixture. Cook, stirring constantly, until heated through and coated with the sauce, about 2 minutes.



Per serving: 413 calories; 9 g fat (1 g sat, 6 g mono); 0 mg cholesterol; 74 g carbohydrates; 22 g protein; 14 g fiber; 655 mg sodium; 448 mg potassium.

Nutrition Bonus: Vitamin C (240% daily value), Vitamin A (210% dv), Iron (25% dv), Calcium (20% dv).

3 1/2 Carbohydrate Serving

Exchanges: 4 starch, 1 1/2 vegetable, 1 very lean meat, 1 1/2 fat

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