Lentil Pilaf - 25g Carbs, 5g Fiber
From: Better Homes and Gardens
Servings: 8
Prep: 10 min
Cook: 20 min
1 1/4 cups dry French lentils or other dry lentils
2 bay leaves
1 large onion or 3 leeks, chopped (1 cup)
8 cloves garlic, minced (2 tsp)
2 Tbsp olive oil
1 fennel bulb, chopped (1 cup), tops reserved
2 medium carrots, chopped (1 cup)
1 medium red or green sweet pepper, chopped (1 cup)
1/2 cup dry white wine
1/4 cup snipped fresh parsley
2 Tbsp snipped fresh basil, thyme, or marjoram OR 1 tsp dried basil, thyme, or marjoram, crushed
2 Tbsp Pernod, anisette, or other anise-flavor liqueur (optional)
1/2 tsp salt
Combine lentils, bay leaves, and 3 cups water in a medium saucepan. Bring to boiling. Reduce heat, cover, and simmer about 20 minutes or until tender.
Meanwhile, cook onion or leeks and garlic in hot oil in a large saucepan about 3 minutes or until tender. Add fennel and carrots; cook 3 minutes more. Add sweet pepper; wine; parsley; herb; liqueur, if desired; and salt. Cover and simmer about 5 minutes or until carrots are tender.
Drain lentils, discarding bay leaves; stir into fennel mixture.
Servings: 8
Nutrition per Serving: 170 Calories, 4g Total Fat, 1g Saturated Fat, 0mg Cholesterol, 92mg Sodium, 25g Carbs, 5g Fiber, 9g Protein -- Vitamin C: 37% - Iron: 23%
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