Lentil Rice Savory Stew

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* Exported from MasterCook *

 

Lentil Rice Savory Stew - 4pts/WW

 

Recipe By :KP Slimmer Meals Cookbook, Hanneman 2002

Serving Size : 4 Preparation Time :0:00

Categories : KPSlim2 Soups

Vegetarian

 

Amount Measure Ingredient -- Preparation Method

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

1/2 cup green or brown lentils

1/3 cup brown basmati rice

butter-flavored cooking spray

1/2 teaspoon virgin olive oil

1/2 teaspoon salt substitute -- (vegetable flakes)

2 cups cold water

VEGETABLES:

1/3 cup slivered onions

1/2 cup diced carrot

1/4 cup diced celery

LIQUIDS:

1 cup canned tomatoes

(or peel, seed, dice fresh tomato)

1 tablespoon soy sauce (gf)

5 1/2 ounces V-8® vegetable juice

1 1/2 cups vegetable broth

AROMATICS:

1/2 teaspoon old Bay Seafood seasoning

1 teaspoon paprika

1 teaspoon dried basil

1/2 teaspoon dried marjoram

1/2 teaspoon dried thyme

1/4 teaspoon roasted garlic power

SAUTE:

butter-flavored cooking spray

1/2 teaspoon olive oil

1 pinch Asafetida

salt and pepper

 

1. Rinse the lentils and rice together in a large sieve under

warm tap water. Rinse until the water runs clear. Set aside to

drain.

 

2. Heat a nonstick 3 or 4 quart soup pan over a high setting;

lightly coat the bottom of the pan with cooking spray. Add the

oil and rotate to spread the oil. Add the drained lentils and

rice. Stir to coat with the warmed oil. Saute for about 4

minutes or until toasty. Remove from the heat. Add the cold

water, slowly at first; season with salt substitute. Return pan

to the burner and bring the mixture to a boil. Cover. Reduce

heat to low and cook, undisturbed, for 20 minutes.

 

3. Meanwhile, prepare and measure the vegetables. Cut the onion

into 1/8x1-inch slices; separate rings. Peel and dice carrot.

Dice celery. Combine the liquids. Combine the aromatics.

 

4. SAUTE: Warm a skillet; spray; add oil. Sprinkle the

asafetida and when aromatic (in seconds), add the onion, a

pinch of salt and of pepper. Soften the onions for 5 to 6

minutes. Add the carrots and celery and more oil if needed to

put a sheen on them. Soften for 5 minutes. Add the aromatics

and stir to distribute.

 

5. Set the pan on low heat if the lentils and rice aren't

ready; otherwise add the saute to the lentils. Add the liquids.

Bring just to a simmer. Cover ajar, and steep for 30 to 40

minutes. The stew/soup is ready but will benefit from

additional simmering: another 30 to 20 minutes.

 

EACH SERVING: 246 Calories; 3g Fat (12.4% calories from fat);

12g Protein; 44g Carbohydrate; 11g Dietary Fiber; 1mg

Cholesterol; 1126mg Sodium. Exchanges: 2 1/2 Grain(Starch);

1/2 Lean Meat; 1 1/2 Vegetable; 1/2 Fat. 4 Weight Watchers

Points.

 

S(Contact):

" http://home.earthlink.net/~kitpath/ "

Yield:

" 6 cups "

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Per Serving (excluding unknown items): 246 Calories; 3g Fat (12.4% calories

from fat); 12g Protein; 44g Carbohydrate; 11g Dietary Fiber; 1mg

Cholesterol; 1126mg Sodium. Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat;

1 1/2 Vegetable; 1/2 Fat.

 

NOTES : This stew delivers lots of flavor in 90 minutes, but

simmer for an additional 30 minutes for fuller body. This stew

is about technique and aromatics. Coating and toasting the

rice and lentils before braising adds texture and sweetness.

Separately caramelizing the vegetables and warming the

aromatics adds depth. Avoid weak vegetable broth or bitter

bouillon. If you can, make up a broth of leek greens, carrot

peels and celery trimmings with a bouquet garni. Tomato adds

more color than flavor and the V8 balances the acidity of the

fresh tomato. It all cooks down to a thick soup or soupy stew.

 

Nutr. Assoc. : 903920 2367 0 0 0 0 0 20230 0 0 0 0 0 0 0 0 0 0 0 0 0 0 619 0

0 0 991 0