CHEF JEFF — ONE BYTE AT A TIME: Herbed Garlic LentilsTry this legume dish as a slight change of pace from rice and other grains.
By: Herald Staff Report,
Try this legume dish as a slight change of pace from rice and other grains.
Herbed Garlic Lentils
½ cup dried lentils
2 cups fat-free, low-sodium chicken broth
1 cup onion, sliced
2 cloves garlic, crushed
2 teaspoons cider vinegar
1 tablespoon olive oil
Salt and fresh ground black pepper
2 medium tomatoes, sliced
Place lentils in strainer. Discard any stones you find. Rinse, drain. Place saucepan over medium-high heat. Add broth. Bring to rolling boil. Pour lentils into pot slowly so water does not stop boiling. Add onion, garlic. Reduce heat to medium. Cover, simmer 20 minutes. Check after 15 minutes to see if pan is dry. Add ¼ cup water, if needed. If there is too much liquid, remove lid, boil to evaporate. Remove from heat. Add vinegar, oil, salt, pepper to taste. Toss well, serve.
Yield: Serves 4.
Approximate nutritional analysis per serving: 276 calories, 8 grams fat, no cholesterol, 518 milligrams sodium, 39 grams carbohydrates, 13 grams fiber, 16 grams protein.
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