Makes 4 servings
Uncle Sal’s Lentils and Veggies
Preparation time: 15 minutes
Cook time: 20 minutes
Nutrition Goldmine: Lentils are an excellent source of folic acid and fiber.
|
1 C
|
lentils, rinsed and picked over |
16 oz
|
chicken or vegetable broth, low-sodium |
¼ C
|
water |
3-4
|
cloves garlic, minced |
¼ t
|
black pepper |
¼ t
|
oregano |
¼ C
|
lemon juice |
2 TB
|
olive oil |
1 TB
|
Dijon mustard |
½
|
medium red onion, thinly sliced or diced |
2 TB
|
fresh mint, finely chopped |
3 C
|
broccoli florets |
1
|
summer squash, thinly sliced |
2
|
carrots, thinly sliced |
| 4 oz |
crumbled goat or blue cheese |
- In a medium saucepan, bring chicken broth and water to boil. Add lentils, garlic, black pepper, and oregano. Reduce to simmer, cover and cook for 25 minutes. Drain any remaining liquid.
- In large bowl, whisk together lemon juice, oil, and mustard. Add drained lentils, onion, and mint.
- In a vegetable steamer, steam broccoli, summer squash, onion, and carrots until tender. Add to lentils and toss.
- Sprinkle cheese on top. Serve with grapefruit and avocado salad.
Per serving: 392 calories, 24 gm protein, 44 gm carbohydrate, 15 gm fat, 6 gm sat, 7 gm mono, 13 mg cholesterol, 18 gm fiber, 210 mg sodium
| The seasoned cook may try this recipe using red lentils, which add color or French lentils, which are smaller and cook even faster. |
Grapefruit and Avocado Salad
Preparation time: 15 minutes
Nutrition Goldmine: Avocados are a great source of folic acid, potassium, and monounsaturated fats.
| 1 |
head romaine or Bibb lettuce
|
| 2 |
grapefruits, peeled, sectioned, and membranes removed |
| 1 |
ripe avocado, sliced into 12-16 long thin slices |
| ½ |
medium red onion, finely chopped |
-
Arrange lettuce on 4 salad plates.
-
Top with 4 avocado slices and 6 grapefruit sections.
-
Sprinkle chopped onion over fruit.
Per serving: 144 calories, 3 gm protein, 18 gm carbohydrate, 8 gm fat, 1 gm sat, 5 gm mono, 0 mg cholesterol, 5 gm fiber, 11 mg sodium
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