Chapter 5 Preparing Simple Recipes 89
Copyright Goodheart-Willcox Co., Inc.
eating fi ve or six small meals throughout the day
instead of three larger meals can help people
manage their weight. The idea is that waiting fi ve
or six hours between three daily meals causes
people to get quite hungry. This makes them
more likely to overeat at their next meal. Eating
more frequently wards off intense hunger and
reduces the chance of overeating.
The key to this advice is keeping the meals
small in terms of calories. Eating too many large
snacks will result in weight gain instead of
weight management.
One way to control snack portions is to
prepackage snack foods into small bags or
containers. Make a healthy snack mix out of
raisins, nuts, and whole-grain ready-to-eat cereal.
Then take a few minutes to bag it into individual
servings. Cut up a variety of fresh vegetables.
Then pack them into small containers, perhaps
with measured amounts of a low-fat dip on the
side. This not only deters overeating, it saves time
when you need to grab a snack on the go. When
nutritious snack foods are convenient, you are less
likely to choose foods that provide empty calories.
Sandwiches and Wraps
Sandwiches and wraps are other foods for
which simple recipes abound. A sandwich is a
food item in which ingredients are placed on, in, or
between bread. A wrap is a fi lling rolled in some
Timolina/Shutterstock.com
Figure 5.3 Vegetables, pita chips, and hummus dip
make a healthy snack that is easy to prepare. At what
time of day would you enjoy this type of snack?
Recipe for Good Food
Savory Toasted Chickpeas
Serves 3
1 15-ounce can chickpeas, rinsed and drained
1 tablespoon olive oil
1½ teaspoons Worcestershire sauce
½ teaspoon seasoned salt
¼ teaspoon garlic powder
1. Preheat oven to 425ºF (218ºC). Cover a jelly
roll pan with parchment paper or a silicone
baking mat.
2. Drain chickpeas on paper towels and pat
dry. Discard any skins that come loose from
the peas.
3. Spread the chickpeas on the prepared jelly
roll pan in a single layer. Toast in preheated
oven for 30 minutes, giving the pan a gentle
shake about every 10 minutes.
4. Meanwhile, combine olive oil,
Worcestershire sauce, seasoned salt, and
garlic powder in a medium bowl.
5. At the end of the toasting time, remove
the jelly roll pan from the oven. Using pot
holders, gently lift the parchment paper or
baking mat and slide the chickpeas into the
bowl. Toss to coat with the olive oil mixture.
6. Place the parchment paper or baking
mat back on the jelly roll pan. Pour the
chickpeas back onto the pan and return it to
the oven. Toast for 5 more minutes.
7. Allow chickpeas to cool before serving.
Store leftovers in an airtight container or
sealed plastic bag.
Per serving: 206 calories (31% from fat), 8 g pro-
tein, 28 g carbohydrate, 7 g fat, 0 mg cholesterol,
7 g fi ber, 501 mg sodium
Copyright Goodheart-Willcox Co., Inc.
eating fi ve or six small meals throughout the day
instead of three larger meals can help people
manage their weight. The idea is that waiting fi ve
or six hours between three daily meals causes
people to get quite hungry. This makes them
more likely to overeat at their next meal. Eating
more frequently wards off intense hunger and
reduces the chance of overeating.
The key to this advice is keeping the meals
small in terms of calories. Eating too many large
snacks will result in weight gain instead of
weight management.
One way to control snack portions is to
prepackage snack foods into small bags or
containers. Make a healthy snack mix out of
raisins, nuts, and whole-grain ready-to-eat cereal.
Then take a few minutes to bag it into individual
servings. Cut up a variety of fresh vegetables.
Then pack them into small containers, perhaps
with measured amounts of a low-fat dip on the
side. This not only deters overeating, it saves time
when you need to grab a snack on the go. When
nutritious snack foods are convenient, you are less
likely to choose foods that provide empty calories.
Sandwiches and Wraps
Sandwiches and wraps are other foods for
which simple recipes abound. A sandwich is a
food item in which ingredients are placed on, in, or
between bread. A wrap is a fi lling rolled in some
Timolina/Shutterstock.com
Figure 5.3 Vegetables, pita chips, and hummus dip
make a healthy snack that is easy to prepare. At what
time of day would you enjoy this type of snack?
Recipe for Good Food
Savory Toasted Chickpeas
Serves 3
1 15-ounce can chickpeas, rinsed and drained
1 tablespoon olive oil
1½ teaspoons Worcestershire sauce
½ teaspoon seasoned salt
¼ teaspoon garlic powder
1. Preheat oven to 425ºF (218ºC). Cover a jelly
roll pan with parchment paper or a silicone
baking mat.
2. Drain chickpeas on paper towels and pat
dry. Discard any skins that come loose from
the peas.
3. Spread the chickpeas on the prepared jelly
roll pan in a single layer. Toast in preheated
oven for 30 minutes, giving the pan a gentle
shake about every 10 minutes.
4. Meanwhile, combine olive oil,
Worcestershire sauce, seasoned salt, and
garlic powder in a medium bowl.
5. At the end of the toasting time, remove
the jelly roll pan from the oven. Using pot
holders, gently lift the parchment paper or
baking mat and slide the chickpeas into the
bowl. Toss to coat with the olive oil mixture.
6. Place the parchment paper or baking
mat back on the jelly roll pan. Pour the
chickpeas back onto the pan and return it to
the oven. Toast for 5 more minutes.
7. Allow chickpeas to cool before serving.
Store leftovers in an airtight container or
sealed plastic bag.
Per serving: 206 calories (31% from fat), 8 g pro-
tein, 28 g carbohydrate, 7 g fat, 0 mg cholesterol,
7 g fi ber, 501 mg sodium