LOW FAT MONDAY

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The Dessert Spice Blend that both these recipes call for is in digest 128

which can be found in our archives on . It has 9 parts

cinnamon, 3 parts nutmeg and ginger and 1 part cloves, cardamom, and mace.

All are ground.

 

Lentil Chili

Pumpkin Soup

 

* Exported from MasterCook *

 

Lentil Chili

 

Recipe By : The 20/30 Fat & Fiber Diet Plan, by Mirkin & Fox, page 121

Serving Size : 10 Preparation Time :0:00

Categories : Beans And Legumes Main Dishes, Vegetarian

Mirkin's 20/30 Fat & Fiber Soups And Stews

 

Amount Measure Ingredient -- Preparation Method

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

2 large onions -- chopped

2 green bell peppers -- chopped

4 cloves garlic -- chopped

3 tablespoons mild chili powder

1 tablespoon ground cumin

1 teaspoon Dessert Spice Blend

(see separate recipe)

1/2 teaspoon cayenne pepper -- or to taste

5 cups bouillon

1 pound green lentils

1 cup bulgur

56 ounces canned Italian plum tomatoes -- undrained

broken up

***ACCOMPANIMENTS (OPTIONAL)*** -- (optional):

Fat-free sour cream

Fresh salsa

Chopped fresh cilantro

Red or green bell pepper slivers

Cooked whole grains

Hot pepper sauce

 

Combine all ingredients in a large pot. Bring to a boil, reduce heat and

simmer, stirring occasionally, 30 to 40 minutes or until the lentils are

tender. Serve with your choice of the optional serving accompaniments.

 

Yield: 10 to 12 servings, calories: 231, fat: 1g, fiber: 12g.

 

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* Exported from MasterCook *

 

Pumpkin Soup

 

Recipe By : The 20/30 Fat & Fiber Diet Plan, by Mirkin & Fox, page 102

Serving Size : 4 Preparation Time :0:00

Categories : Grains And Cereals Soups And Stews

Vegetables Mirkin's 20/30 Fat & Fiber

 

Amount Measure Ingredient -- Preparation Method

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

3 pounds butternut or other winter squash

or pie pumpkin

(about 4 cups cooked)

OR 28-oz. can pumpkin puree -- (unsweetened)

1 large onion -- chopped

4 carrots -- sliced

1 teaspoon Dessert Spice Blend

(see separate recipe)

1 teaspoon mild curry powder

8 cups bouillon

2 cups cooked oat groats or whole grains

your choice

Hot pepper sauce -- (optional)

 

To cook squash or raw pumpkin: Puncture the skin with a knife or fork.

Microwave on HIGH 3 minutes or until squash is soft enough to cut easily.

Cut the squash in half and allow it to cool until you can handle it

comfortably. Scoop out the seeds and discard. Either scoop the flesh from

the shell, or cut the squash into chunks and pare off the peel, whichever

is easier.

 

Place the onion, carrots, squash pieces, spices and bouillon in a large

pot. (If using canned pumpkin, add it later with the oat groats.) Bring to

a boil, reduce heat, and simmer about 20 minutes or until the squash and

carrots are very tender. Puree with a hand blender or in a blender until

smooth. Stir in the oat groats and cook, stirring frequently, 10 minutes

more. Ladle soup into bowls and pass the hot sauce if desired.

 

Yield: 4 to 6 servings, calories: 135, fat: 2g, fiber: 5g.

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