Real African Dishes: [MC-AllEthnic-Recipes] French Green Lentil Salad - 5 pts plus; 31g Carbohydrate; 12g Dietary Fiber

Sunday, June 9, 2013

[MC-AllEthnic-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"
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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