วันพุธที่ 23 มกราคม พ.ศ. 2556

(Weight-Watchers-Recipes) Indian-Spiced Lentil Ragu - 6 pts plus; 34g Carbohydrate; 16g Dietary Fiber

 

                     
* Exported from MasterCook *
                        Indian-Spiced Lentil Ragu
Recipe By     :
Serving Size  : 4     Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
                LowFat (Less than 30%)          Vegan
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     3/4           cup  brown lentils
  10            ounces  frozen spinach -- (1 package), thawed
  2        Tablespoons  canola -- or other neutral oil
  1             medium  yellow onion -- chopped
  2                     garlic cloves -- minced
  1 1/2      teaspoons  grated fresh ginger
  1         Tablespoon  curry powder -- hot or mild
     1/2      teaspoon  ground coriander
     1/4      teaspoon  ground cumin
  14 1/2        ounces  canned diced tomatoes -- undrained
     1/2      teaspoon  salt
     1/4      teaspoon  black pepper
     1/2           cup  plain vegan yogurt
 
 
Bring a medium saucepan of salted water to boil over high heat. Add the
lentils, return to a boil, then reduce heat to low.  Cover and cook until
tender, 40 to 45 minutes. During the last 5 minutes of cooking, add the
spinach. Drain and set aside.
In a large skillet, heat the oil over medium heat. Add the onion, cover
and cook until tender, about 7 minutes.
Stir in the garlic, ginger, curry powder, coriander, and cumin. Cook for 1
minute, then add the tomatoes with their juice and cook, stirring to blend
the flavors, for 5 minutes. Stir in the cooked lentils and spinach, salt,
and pepper. Simmer until the mixture is hot and the flavors are blended,
about 10 minutes. Taste and adjust the seasoning, adding a bit more curry
powder or salt if necessary. Serve hot with the yogurt on the side.
 
Makes 4 servings
 
AuthorNote: Multiple flavor layers transform everyday lentils into a
special dish that is especially good served over fragrant basmati rice to
catch every drop of the delicious sauce.
Splurge a Little: Use fresh spinach instead of frozen, adding it when you
add the tomatoes.
 
Cuisine:
  "Indian"
Source:
  "Vegan on the Cheap by Robin Robertson, 2010"
S(Formatted by Chupa Babi):
  "Jan 2013"
                                    - - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 263 Calories; 9g Fat (28.3%
calories from fat); 16g Protein; 34g Carbohydrate; 16g Dietary Fiber; 4mg
Cholesterol; 690mg Sodium.  Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 1
Vegetable; 0 Non-Fat Milk; 1 1/2 Fat; 0 Other Carbohydrates.
NOTES : Less than $2.00 per serving.
Nutr. Assoc. : 903920 0 0 0 0 0 0 0 0 0 0 0 1671

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