วันจันทร์ที่ 10 มิถุนายน พ.ศ. 2556

(Weight-Watchers-Recipes) Mayo Spicy Red Lentils - 6 pts plus; 31g Carbohydrate; 8g Dietary Fiber

 

                      
* Exported from MasterCook *

                          Mayo Spicy Red Lentils

Recipe By     :
Serving Size  : 6     Preparation Time :0:00
Categories    : 

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1 1/4           cups  dried red lentils -- picked over, rinsed and drained
  3               cups  water
  1                     bay leaf
     1/2      teaspoon  salt
  2        tablespoons  olive oil
     1/2                serrano chili -- seeded and finely chopped
  2             cloves  garlic -- minced
  2          teaspoons  ground cumin
     1/2      teaspoon  ground coriander
     1/4      teaspoon  ground cinnamon
  3        tablespoons  chopped fresh flat-leaf (Italian) parsley
  3        tablespoons  chopped fresh cilantro (fresh coriander)
  1 1/2    tablespoons  chopped fresh mint
     1/2      teaspoon  freshly ground black pepper
  2        tablespoons  red wine vinegar

In a saucepan over high heat, combine the lentils, water, bay leaf and 1/4
teaspoon of the salt. Bring to a boil. Reduce the heat to low, cover
partially and simmer until the lentils are tender but still firm, 12 to 14
minutes. Drain and discard the bay leaf. Set aside.

In a small frying pan, heat the olive oil over medium heat. Add the chili
and garlic and saute until softened, about 1 minute. Add the cumin, ground
coriander and cinnamon and cook until fragrant, about 1 minute. Remove the
pan from the heat.

In a large bowl, combine the lentils and the spice mixture. Toss gently to
mix. Stir in the parsley, cilantro and mint and season with the remaining
1/4 teaspoon salt and the pepper. Stir in the vinegar and serve
immediately.

Serves 6

Per Serving: Cals 172; Total Fat 5g; Carbs 24g; Fiber 6g; Protein 10g;
Cholesterol 0mg; Sodium 212mg.

This Moroccan-style dish is quick to assemble. Serve it as a side dish
with roasted [favorites]. In larger portions, it also makes a satisfying
main course.

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

Per Serving (excluding unknown items): 225 Calories; 6g Fat (22.4%
calories from fat); 14g Protein; 31g Carbohydrate; 8g Dietary Fiber; 0mg
Cholesterol; 190mg Sodium.  Exchanges: 0 Grain(Starch); 0 Lean Meat; 0
Vegetable; 1 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 20056 0 0 0

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