Low Fat Day

[Guest guest]

I’m always trying to prove that lentils are great cause dh doesn’t

especially care for them. I sure like the speed in which they cook and the

added fiber!

 

Caribbean Lentil Salad

Caribbean Lentil Soup

 

Kathleen

 

 

 

* Exported from MasterCook *

 

Caribbean Lentil Salad

 

Recipe By : The 20/30 Fat & Fiber Diet Plan, by Mirkin & Fox, page 115

Serving Size : 1 Preparation Time :0:00

Categories : Salads, Vegetable Beans And Legumes

Mirkin's 20/30 Fat & Fiber

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 cup tiny green lentils

2 cloves garlic -- minced

6 cups bouillon

1 small red onion -- chopped

1 stalk celery -- chopped

12 cherry tomatoes -- halved or quartered

1 bunch radishes -- sliced

8 tiny carrots

cut lengthwise into slivers

1 jalapeno chilies -- (red if available)

up to 2

seeded and chopped -- (optional)

1/4 cup fresh flat-leaf parsley -- chopped

1 lime -- Juice of

2 tablespoons red wine vinegar -- or to taste

Hot pepper sauce to taste -- (optional)

 

Note: This salad is supposed to be quite hot! If you make it tame, you may

want to bring the bottle of hot sauce to the table so your guests can

customize their own servings.

 

Bring the lentils, garlic and bouillon to a boil in a medium saucepan.

Reduce heat and simmer until the lentils are tender but not mushy, about 20

minutes. Pour the lentils into a colander in the sink, run cold water over

them and let them drain.

 

Combine lentils with the remaining ingredients in a serving bowl. Serve at

room temperature or chilled.

 

Yield: 6 to 8 servings, calories: 111, fat: 0g, fiber: 5g.

 

Converted by MC_Buster.

 

 

 

 

 

 

 

 

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* Exported from MasterCook *

 

Caribbean Lentil Soup

 

Recipe By : The 20/30 Fat & Fiber Diet Plan, by Mirkin & Fox, page 105

Serving Size : 1 Preparation Time :0:00

Categories : Beans And Legumes Soups And Stews

Mirkin's 20/30 Fat & Fiber

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 onion -- chopped

1 clove garlic -- minced

1 cup lentils

1 sweet potato -- scrubbed

and cut into 1/2-inch cubes

6 cups bouillon

8 oz canned tomato sauce -- (1 cup)

1 tablespoon African Berbere Spice Mix

(see separate recipe)

1 cup fresh or canned pineapple chunks

2 unripened bananas

cut into l/2-inch slices

Chopped fresh cilantro

OR flat-leaf parsley for garnish -- (optional)

Freshly ground black pepper -- to taste

 

Combine the onion, garlic, lentils, sweet potato, bouillon, tomato sauce

and spice mix in a large pot. Bring to a boil, reduce heat and simmer,

uncovered, 30 to 40 minutes or until the lentils and sweet potatoes are

tender. Using a hand blender or a blender, process briefly to thicken ,

but leave it a little chunky. Stir in the pineapple and bananas. Ladle

soup into bowls. Garnish with cilantro or parsley and black pepper, if

desired.

 

Yield: 6 to 8 servings, calories: 172, fat: 1g, fiber: 11g.

 

Converted by MC_Buster.

 

 

 

 

 

 

 

 

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schuller