1 teaspoon olive oil
1 medium red onion, sliced
2 garlic cloves, crushed with garlic press
1/4 teaspoon crushed red pepper
8 ounces broccoli flowerets (half 16-ounce bag), cut into 1 1/2-inch pieces
1/2 teaspoon salt
1 can (15 to 19 ounces) garbanzo beans, rinsed and drained
1 cup part-skim ricotta cheese
4 whole wheat pitas (6 inches each), split horizontally in half
1/2 cup grated Parmesan cheese
2 medium plum tomatoes, cut into 1/2-inch chunks
1. Preheat oven to 450 degrees F. In nonstick 12-inch skillet, heat oil over medium-high heat until hot. Add onion and cook 7 to 10 minutes or until golden, stirring occasionally. Add garlic and crushed red pepper, and cook 30 seconds, stirring. Add broccoli flowerets, 1/4 teaspoon salt, and 1/4 cup water; heat to boiling. Reduce heat to medium and cook, covered, 5 minutes or until broccoli is tender-crisp.
2. Meanwhile, in small bowl, with potato masher or fork, mash beans with ricotta and remaining 1/4 teaspoon salt until almost smooth.
3. Arrange pita halves on 2 large cookie sheets. Bake 3 minutes or until lightly toasted. Spread bean mixture on toasted pitas. Top with broccoli mixture and sprinkle with Parmesan. Bake 7 to 10 minutes longer or until heated through. Sprinkle with tomatoes to serve.
(based on individual servings)
Total Fat: 13 g
Saturated Fat: 6 g
Cholesterol: 27 mg
Sodium: 1155 mg
Carbohydrates: 77 g
Fiber: 13 g
Protein: 27 g
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