Simple Lentil Salad
This recipe uses French green lentils which tend to hold their shape a bit better than regular brown lentils. You can purchase them in a specialty foods store but may be able to find them in your neighborhood grocery store as well. You can also add some crumbly feta or goat cheese to this recipe.
2 cups of dry lentils (green French lentils)
2 large bell peppers or 6 small mini, washed, seeded and diced
½-1 large cucumber, washed and diced
Handful of fresh basil
A few leaves of borage (optional)**
¼ cup of raw apple cider vinegar (or vinegar of your choice)
¼ cup of extra virgin olive oil
½ teaspoon dry mustard
2 garlic cloves, peeled and diced
Salt and pepper to taste
**Borage is an herb with a cucumber taste
1. Soak lentils overnight, drain and rinse. Put into a pot and cover with water. Bring to a boil and cook until just soft, about 20-35 minutes.
2. Drain and rinse with cold water.
3. Add the vegetables and herbs to the lentils and gently stir in. Make up the dressing and toss with the lentils/vegetable mixture. Taste and adjust to taste.
4. Enjoy right away, or chill and serve later. You may need to adjust flavors again before serving.
Nutrition Facts per Serving: Calories: 260, Total Carbohydrates: 24g, Protein: 10g
Recipe adapted from The Nourishing Gourmet: www.thenourishinggourmet.com
8 ounces lean ground beef’
8 ounces lean ground pork
8 ounces lean ground turkey breast
1 large egg, lightly beaten
¼ cup quick cooking oats
¼ cup chopped fresh parsley
¼ cup ketchup, divided
3 tablespoons low-fat milk
1 small onion, chopped (3/4 cup)
¾ teaspoon salt
1/8 teaspoon freshly ground pepper
1 ½ teaspoons Worcestershire sauce
1. Preheat oven to 375˚F. Coat 8 muffin cups with cooking spray.
2. Mix the beef, pork, turkey, egg, oats, parsley, 2 tablespoons ketchup, milk, onion, salt and pepper in a large bowl.
3. Form the mixture into 8 balls and place in the prepared muffin cups. Combine with the remaining 2 tablespoons ketchup and Worcestershire sauce and spread about ½ teaspoon over each mini meatloaf.
4. Place the muffin pan on a baking sheet. Bake the meatloaves until their internal temperature reaches 160˚F, 25 to 30 minutes. Pour off fat before serving.
Nutrition Facts per Serving: Calories: 184, Total Carbohydrates: 5g, Protein: 17g
Recipe from Eating Well Magazine Winter 2003: www.eatingwell.com