Indian Lentils and Pasta
The exotic flavors in this dish are sure to be a crowd pleaser.
Recipe courtesy of Oregon State University Extension Service
Lentils are a delicious way to add fiber and vegetable protein to your diet without adding fat. Serve topped with light sour cream or plain non-fat yogurt for a calcium boost. Finish this meal with fresh fruit such as cut pineapple or mango.
1/2 cup orzo or tiny pasta
1/2 cup dry lentils, rinsed
1 large onion, chopped
1 can (15-ounce) diced tomatoes, with juice
2-3 cloves garlic, minced
1 teaspoon ground cumin
1 teaspoon turmeric
2 small dry red peppers, whole
3 cups water
1/4-1/2 cup fresh cilantro, chopped
Place everything but cilantro into a large skillet. Bring to boil on medium-high heat (350 degrees in an electric skillet).
Per serving: 110 calories, 0 g fat, 0 g saturated fat, 22 g carbohydrates, 5 g protein, 210 mg sodium, 4 g fiber, 40 mg calcium