วันจันทร์ที่ 10 มิถุนายน พ.ศ. 2556

(Weight-Watchers-Recipes) French Green Lentil Salad - 5 pts plus; 31g Carbohydrate; 12g Dietary Fiber

 

                      
* Exported from MasterCook *

                        French Green Lentil Salad

Recipe By     :
Serving Size  : 6     Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
                LowFat (Less than 30%)          Vegan

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1         tablespoon  olive oil
     1/2                yellow onion -- finely chopped
  1              piece  celery stalk -- (4 inch) finely chopped
  1              piece  carrot -- (4 inch) peeled and finely chopped
  3             cloves  garlic -- minced
  1           teaspoon  mustard seed
  1           teaspoon  fennel seed
  2               cups  vegetable stock -- chicken stock or broth
     1/2           cup  water
  1                cup  French green lentils -- picked over, rinsed, then drained
  1         tablespoon  chopped fresh thyme -- or 1 teaspoon dried thyme
  1                     bay leaf
  1         tablespoon  sherry vinegar -- or red wine vinegar
  1         tablespoon  Dijon mustard
  1         tablespoon  extra-virgin olive oil
  2        tablespoons  fresh flat-leaf (Italian) parsley -- cut into strips
     1/2      teaspoon  salt
     1/4      teaspoon  freshly ground black pepper

In a large saucepan, heat the olive oil over medium heat. Add the onion,
celery and carrot and saute until the vegetables are softened, about 5
minutes. Add the garlic, mustard seed and fennel seed and saute until the
spices are fragrant, about 1 minute.

Add the stock, water, lentils, thyme and bay leaf. Raise the heat to
medium high and bring to a boil. Reduce the heat to low, cover partially
and simmer until the lentils are tender but still firm, 25 to 30 minutes.
Drain the lentils, reserving the cooking liquid. Transfer the lentils to a
large bowl and discard the bay leaf.

In a small bowl, combine the vinegar, mustard and 1/4 cup of the reserved
cooking liquid. (Discard any remaining liquid or reserve for another use.)
Whisk in the extra-virgin olive oil.

Add the vinaigrette, parsley, salt and pepper to the lentils and toss
gently to mix and coat evenly. Serve warm.

Serves 6

Dietitian's tip: French green lentils can be hard to find, but their
intense, earthy flavors are worth a search. Brown lentils may be
substituted; they cook in less time and are more likely to break apart, so
watch them closely.

Cuisine:
  "Mediterranean"
Source:
  "The New Mayo Clinic Cookbook"
S(Formatted by Chupa Babi):
  "June 2013"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 221 Calories; 6g Fat (25.6%
calories from fat); 12g Protein; 31g Carbohydrate; 12g Dietary Fiber; 1mg
Cholesterol; 766mg Sodium.  Exchanges: 2 Grain(Starch); 1 Lean Meat; 1/2
Vegetable; 1 1/2 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 903920 0 0 0 0 0 0 0 0

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