lunch: lentil rice savory stew 4pts

[Guest guest]

V8 does not list worchestershire or beef broth on the label....

 

It's vegetarian - see http://www.v8juice.com/v8_vegetable_juice.asp

 

 

 

* Exported from MasterCook *

 

Lentil Rice Savory Stew 4pts

 

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

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):

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Yield:

" 6 cups "

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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

 

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