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February 13, 2005
Hearty, Healthful Lentil Stew
1 tablespoon olive oil
1 1/4 cups chopped onion
1 cup chopped celery
3/4 cup chopped carrot
1 garlic clove, sliced
4 cups fat-free, less-sodium chicken broth
1 cup water
1 (28-ounce) can crushed tomatoes, undrained
1 cup dried lentils
3/4 cup instant brown rice
1/2 teaspoon crushed red pepper
1/4 teaspoon salt
1/4 teaspoon black pepper
Heat oil in a small Dutch oven over medium-high heat. Add onion, celery, carrot, and garlic to pan; sauté 8 minutes or until tender. Add broth, water, and tomatoes; bring to a boil. Stir in lentils; simmer 25 minutes, stirring occasionally. Stir in rice; simmer 20 minutes, stirring occasionally. Stir in red pepper, salt, and black pepper.
Yield: 6 servings (serving size: 1 1/3 cups)
CALORIES 292(11% from fat); FAT 3.6g(sat 0.4g,mono 1.8g,poly 0.6g); PROTEIN 15.5g; CHOLESTEROL 0.0mg; CALCIUM 95mg; SODIUM 605mg; FIBER 14.7g; IRON 5.2mg; CARBOHYDRATE 52.3g
Posted by carcharhinid at February 13, 2005 02:13 PM