วันอังคารที่ 18 มิถุนายน พ.ศ. 2556

(Weight-Watchers-Recipes) Lentil and Chickpea Salad - Mediterranean; 1pt plus; 17g Carbohydrate: 49g Fiber

 

                      
* Exported from MasterCook *

                        Lentil and Chickpea Salad

Recipe By     :Chef Ana Sortun, Oleana & Sofra [restaruants], Cambridge, MA
Serving Size  : 4     Preparation Time :0:00
Categories    : LowFat (Less than 30%)          Vegan

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1         tablespoon  olive oil
  2                     yellow onions -- peeled and sliced
  3                     garlic cloves -- finely chopped
  6                     Swiss chard leaves -- julienned (stalks removed) (6 to 8)
  6               cups  water
     3/4           cup  dried petite green lentils
  2          teaspoons  salt
  1                can  no-salt-added chickpeas -- (15.5-ounce) rinsed and drained
  1         tablespoon  pomegranate molasses -- (available at Whole Foods)
  1         tablespoon  fresh lemon juice
  2        tablespoons  olive oil
     1/8      teaspoon  salt
     1/8      teaspoon  pepper

Heat a nonstick skillet over high heat; add 1 tablespoon olive oil to pan.
Add onions to pan; sauté until soft, about 8 minutes. Reduce heat to
medium; add garlic. Cook until onions are caramelized, about 20 minutes.
Add Swiss chard leaves; cook until wilted and tender, about 5 minutes.
Place 6 cups water in a pan; bring to a boil. Add lentils to pan. Reduce
heat, and simmer; cook until tender, about 15 minutes. Add 2 teaspoons
salt; let sit 5 minutes to absorb. Drain lentils; cool on a baking sheet.
Combine chickpeas, lentils, chard-and-onion mixture, pomegranate molasses,
lemon juice, 2 tablespoons olive oil, and 1/8 teaspoon each of salt and
pepper.

Yield: Makes 4 servings (serving size: 1 1/4 cups salad)

Amount per serving

Per serving: Calories: 361 Fat: 12g Saturated fat: 2g Monounsaturated fat:
8g Polyunsaturated fat: 2g Protein: 17g Carbohydrate: 49g Fiber: 15g
Cholesterol: 0.0mg Iron: 7mg Sodium: 612mg Calcium: 122mg 

Cuisine:
  "Mediterranean"
Source:
  "Health MARCH 2011"
S(Formatted by Chupa Babi):
  "June 2013"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 351 Calories; 11g Fat (28.2%
calories from fat); 15g Protein; 50g Carbohydrate; 16g Dietary Fiber; 0mg
Cholesterol; 1457mg Sodium.  Exchanges: 2 1/2 Grain(Starch); 1 Lean Meat;
1 1/2 Vegetable; 0 Fruit; 2 Fat.

Nutr. Assoc. : 0 0 0 0 0 903920 0 2603 0 0 0 0 0

__._,_.___
Reply via web post Reply to sender Reply to group Start a New Topic Messages in this topic (1)
Recent Activity:
*************************************************************
As for me and my house, we will serve the Lord! Joshua 24:15

Gwyn Grega
Group Owner/Moderator
.

__,_._,___

ไม่มีความคิดเห็น:

แสดงความคิดเห็น