re protein: lentil stew with rosemary

[Guest guest]

beans, legumes, nuts, seeds -- all contribute protein to muscle.

Think I heard mostly about muscle builders using soy protein supplements...

 

 

* Exported from MasterCook *

 

Lentil Stew with Rosemary AMA

 

Recipe By :AMA Organization

Serving Size : 4 Preparation Time :0:00

Categories : Beans

 

Amount Measure Ingredient -- Preparation Method

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

1 1/2 tablespoons extra virgin olive oil

1 medium onion -- chopped

2 carrots -- peeled and thinly sliced

1 large celery rib -- thinly sliced

2 garlic cloves -- finely chopped

3 cups ready-to-serve vegetable broth -- [or chicken broth]

1 1/2 cups dried green or brown lentils -- rinsed and picked over

16 ounces stewed tomatoes with juice

1 bay leaf -- broken in half

1/2 teaspoon salt -- or to taste

1 1/2 teaspoons chopped fresh rosemary

1 1/2 teaspoons chopped fresh sage

2 teaspoons balsamic vinegar

freshly ground black pepper and salt

 

Heat the oil in a medium-large saucepan. Add the onion, carrots, and celery, and

cook over medium heat, stirring occasionally, until they begin to soften, about

5 minutes. Add the garlic and cook, stirring, for 1 minute. Add the broth,

lentils, tomatoes, bay leaf, salt, and 2 cups of water. Bring to a boil,

breaking the tomatoes into chunks with the side of a spoon if necessary. Reduce

the heat to low, and cook, covered, until the lentils are tender but retain

their shape, about 30 minutes. (Green lentils usually take about 15 minutes

longer to soften.)

 

Uncover, stir in the rosemary and sage, and simmer until the lentils are

thickened to a stewlike consistency, 5 to 10 minutes. Discard the pieces of bay

leaf. Stir in the vinegar and season with black pepper and additional salt to

taste.

 

 

REF - Excerpted from American Medical Association Family Cookbook, American

Medical Association 1997 by Melanie Barnard and Brooke Dojny, et al

 

Source:

" American Medical Association Family Cookbook "

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Per Serving (excluding unknown items): 366 Calories; 7g Fat (16.0% calories from

fat); 22g Protein; 58g Carbohydrate; 25g Dietary Fiber; 0mg Cholesterol; 1076mg

Sodium. Exchanges: 2 1/2 Grain(Starch); 1 1/2 Lean Meat; 2 1/2 Vegetable; 0

Fruit; 1 Fat.

 

Serving Ideas : MAIN DISH SERVING Calories: 480 with 13% cff: Fat: 7 g;

Cholesterol: 0 mg; Sodium: 1112 mg; Protein: 26 g; Carbohydrate: 82 g; Fiber: 16

g.

 

NOTES : Serve this tasty rosemary-scented lentil stew with a splash of balsamic

fig vinegar over Parsley-Parmesan Potato Cake or with peasant bread. A green

salad with radicchio or other bitter greens adds a welcome balance.

 

Nutr. Assoc. : 0 0 0 0 0 0 903920 213 0 0 0 0 0 0