LENTIL RECIPES: Grilled Chicken Sausages with Lentils . . . Frankfurter and Lentil Soup . . . Greek Salad with Green Lentils
Grilled Chicken Sausages with Lentils 2 tablespoons olive oil 1 carrot, chopped 1 small red onion, chopped 1 cup lentils 1 14 1/2 -ounces can chicken broth 1 cup water 1 bay leaf 1/2 teaspoon salt Freshly ground pepper 1 tablespoon orange zest 4 ...
Grilled Chicken Sausages with Lentils
2 tablespoons olive oil
1 carrot, chopped
1 small red onion, chopped
1 cup lentils
1 14½-ounces can chicken broth
1 cup water
1 bay leaf
½ teaspoon salt
Freshly ground pepper
1 tablespoon orange zest
4 apple-chicken sausages or turkey sausage
3 green onions, thinly sliced
Heat oil over medium-high heat in a medium pot. Cook carrots and onion until just softened, about 5 minutes. Add lentils, broth, water, bay leaf, salt and pepper to taste. Heat to a simmer; cook, uncovered, until lentils are done, about 20 minutes. Remove bay leaf, stir in orange zest. Set lentils aside, keep warm.
Meanwhile, grill, broil or microwave sausages according to package instructions. Remove to a cutting board; slice. Place lentils on dinner plates; top with green onions. Arrange sliced sausage on top.
Yield: Serves 4.
Approximate nutritional analysis per serving: 370 calories, 35 percent of calories from fat, 14 grams fat (5 grams saturated), 45 milligrams cholesterol, 33 grams carbohydrates, 28 grams protein, 680 milligrams sodium, 12 grams fiber.
Frankfurter and Lentil Soup
2 teaspoons olive oil
1 cup coarsely chopped or grated onion
1 cup coarsely chopped or grated carrots
1 cup coarsely chopped or grated celery
½ cup dried lentils
½ pound lean frankfurters, cut into 1-inch slices (about 1½ cups)
2 tablespoons apple cider vinegar
1 cup chopped parsley
Salt and freshly ground pepper
2 slices German-style dark bread
Heat oil in a large saucepan over medium-high heat. Add the onion, carrots and celery; saute 5 minutes. Add 4 cups water and bring to a rolling boil. Add the lentils slowly so the water continues to boil. Cover and simmer 15 minutes. Add the frankfurter slices and vinegar; cook 1 to 2 minutes. Add the parsley and salt and pepper to taste. Serve with the bread.
Yield: Serves 2.
Approximate nutritional analysis per serving: 497 calories, 23 percent of calories from fat, 12.8 grams fat (3.2 grams saturated, 3.7 grams monounsaturated), 34 milligrams cholesterol, 36.8 grams protein, 73.5 grams carbohydrates, 13.2 grams fiber, 1,210 milligrams sodium.
Greek Salad with Green Lentils
8 cups mixed lettuce greens
¼ red onion, thinly sliced
½ cucumber, sliced into half-moons
2 tomatoes, cut into wedges (optional)
16 kalamata olives
1 cup cooked green lentils
Feta cheese, crumbled on top of each serving as garnish
1 tablespoon Dijon mustard
3 tablespoon red wine vinegar
1 clove garlic, minced
Salt and pepper, to taste
Place all vinaigrette ingredients into a small jar with a screw-top lid. Shake to combine.
Place salad ingredients in a large bowl. Pour dressing over the salad and toss gently to combine.
Serve as a light meal with some crusty bread, or fill pita bread for a Greek salad pita pocket. Dress just before eating.
Yield: Serves 4.