Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

This recipe is safe for those who are lactose intolerant.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.


"Creole Sauce.... This sauce is fine on cooked shrimps, fish, or meat, disguises leftovers, and will even make boiled tripe taste less like bath towels."
-Margaret Yardley Potter

The refrigerator light goes on...

Try roasted chickpeas on your salad instead of croutons.


Roasting is dry cooking food in an oven in a large uncovered pan. The last three words of this definition are the key. By not covering the food, the heat creates a crusty brown exterior, sealing in moisture. The pan should be large enough that the moisture that does escape from the food evaporates quickly; otherwise the steam will keep the food from browning properly.

Tender meats are ideally suited for roasting because dry cooking is not sufficient to break down the fibers in tougher cuts. Examples like tenderloin, prime rib or top round should be roasted, while chuck is best cooked with moist heat (see Braising). Fish and fowl are ideal for roasting.

When roasting vegetables it is important to have a large pan so that they will and not touch each other. I try to leave at least 1/4 of the bottom of the pan exposed and stir the vegetables often.


Cajun Chickpeas

Servings = 8 | Serving size =about 3 Tablespoons

Cooking Time = 45 Minutes

This recipe can be multiplied by 2, 3, 4.

Once roasted, the garbanzos will keep for about 4 days. Refrigerate in a tightly closed container or ziplock bag.

1 15 ounce can no salt added chickpeas (garbanzo beans) (drained and rinsed)
2 tsp olive oil
1 Tbsp no salt added Creole seasoning
1/8 tsp salt

Preheat oven to 400F.

Place the chickpeas in a bowl with the olive oil and Creole seasoning.

Toss until well coated.

Spread the chickpeas in single layer on a baking tray and roast for 25-30 minutes.

Stir occasionally and roast until they are brown and crunchy.

Remove and return to the bowl and add the salt.

Toss well to coat and let cool.

Nutrition Facts

Serving size = about 3 Tablespoons

Servings = 8


Amount Per Serving

Calories 62 Calories from Fat 18
  % Daily Value
Total Fat 2g 3%
    Saturated Fat 0g 1%
    Monounsaturated Fat 1g
    Trans Fat 0g
Cholesterol 0mg 0%
Sodium 38mg 2%
Total Carbohydrates 8g 3%
    Dietary Fiber 2g 9%
    Sugars 1g
Protein 3g
Vitamin A 9% Vitamin C 2%
Calcium 2% Iron 6%
Vitamin K 3 mcg Potassium 109 mg
Magnesium 17 mg



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