Home

Savory Rice And Bean Loaf

Ingredients: 

1 tablespoon olive oil
1 medium onion chopped
1 cup canned garbanzo beans (chickpeas) drained, rinsed,
and mashed slightly
1 cup cooked brown rice
1 egg or egg substitute
1 tablespoon sesame seeds
1 tablespoon minced fresh parsley
1 cup coarsely-chopped canned tomatoes

Yield: 

6 Servings

Method: 

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.