green lentil with banana main dish salad

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* Exported from MasterCook *

 

Green Lentil and Banana Salad ~6pts

 

Recipe By :KP Slimmer Meal, Hanneman (ed) 2002

Serving Size : 2 Preparation Time :0:00

Categories : KPSlim2 Main Dishes

 

Amount Measure Ingredient -- Preparation Method

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

1 cup cooked green lentils

1 1/2 tablespoons olive oil

1/2 onion -- chopped

1/2 red bell pepper -- diced

1/2 tablespoon crushed garlic

1 large semi-ripe bananas -- peeled, sliced

2 tablespoons balsamic vinegar

1 1/2 tablespoons coarsely chopped cilantro

1 tablespoon chopped parsley

salt and pepper

3 cups mixed salad greens -- (mesclun)

 

1. Place the lentils in a saucepan, cover generously with water, bring to a boil

and simmer until just tender. Drain and transfer to a mixing bowl to cool.

 

2. In a frying pan, heat olive oil and saute the onion, bell pepper and garlic

for about 2 minutes or until soft. Add the onion mixture to the cooled lentils.

 

3. Carefully stir the bananas, vinegar and herbs into the lentils. Adjust

seasoning to taste and chill before serving or serve at room temperature.

 

VARIATION (tested): French green lentils cooked in water seasoned with Old Bay

seasoning. Instead of raw bell, we used roasted bell pepper. Sliced the banana

lengthwise, then diagonal 1/2-inch pieces. Our balsamic was a bit crude so we

added a splash of Mirin and about 1/2 teaspoon honey.

 

HALF-CUP lentils per main dish serving: 298 Calories; 11g Fat (31.6% calories

from fat); 12g Protein; 42g Carbohydrate; 12g Dietary Fiber; 0mg Cholesterol;

28mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 1

Fruit; 2 Fat. - Per Serving: Calories 298 (33% from fat); 11g Total Fat; 12g

Fiber (6 WW POINTS)

 

Cuisine:

" Africa "

Source:

" African Kitchen [iSBN 1566563542]by Josie Stow and Jan Baldwin 2000 "

S(Contact):

" http://home.earthlink.net/~kitpath/ - with photo "

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Per Serving (excluding unknown items): 298 Calories; 11g Fat (31.6% calories

from fat); 12g Protein; 42g Carbohydrate; 12g Dietary Fiber; 0mg Cholesterol;

28mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 1

Fruit; 2 Fat.

 

NOTES : The nutty flavor of the lentils contrasts well with the sweetness of the

soft banana and piquant balsamic vinegar. Serve this salad with smoked fish such

as tuna or butterfish: 1/4-cup lentils per side dish. ~ REVIEW: Enjoyable change

of pace main dish salad served on mixed spring greens with cornbread on the

side. We used roasted red bell pepper and French green lentils. Serve at room

temperature. Offer this one to guests. - Hanneman 2002-06

 

Nutr. Assoc. : 2824 0 0 0 0 84 0 0 0 0 0