Umami-rich cheese and chicken stock make an encore appearance, but this time they share the spotlight with high-fiber chickpeas. Adding 1/2 cup of these lean beans to your daily diet can help you cut your consumption of fatty foods, a study in the journal Appetite notes

Ingredients

　　1 can (2 ounces) anchovies packed in oil, chopped, oil reserved

　　4 cloves garlic, chopped

　　1 can (15.5 ounces) chickpeas (liquid reserved), rinsed and drained

　　1 chicken bouillon cube

　　1 pound broccoli, cut into small florets

　　1/2 pound whole-wheat rigatoni

　　1/2 cup grated Romano

　　Heat oven to 450°F. In a small saucepan over medium-high heat, sauté anchovies with oil and garlic until anchovies dissolve and garlic browns. Add chickpea liquid and bouillon to anchovies; cook, stirring, until bouillon dissolves. Pour anchovy mixture into roasting pan; add chickpeas and broccoli; stir to coat. Roast 20 minutes. Cook rigatoni as directed on package until al dente. Drain rigatoni, reserving 1 cup cooking liquid. Add pasta to chickpea-broccoli mixture; roast until pasta is completely cooked, adding reserved cooking liquid a little at a time and stirring to reach desired consistency, 5 to 10 minutes. Remove from oven; let sit 5 minutes; serve topped with Romano.

Nutrition Per Serving

　　7 g fat

　　2 g saturated

　　77 g carbohydrates

　　13 g fiber

　　25 g protein

　　#### Nutritional analysis provided by Self