Saturday, February 20, 2010

Barbecue Lentils

Barbecue Lentils
From Biggest Loser Club Newsletter

This is a contestant favorite, going all the way back to Season 1!

1 tablespoon olive oil
1 cup chopped red onion
1 tablespoon minced garlic
2 teaspoons chili powder
1 teaspoon mustard powder
2 cups fat-free chicken or vegetable broth
3/4 cup tomato sauce
3 tablespoons balsamic vinegar
1 tablespoon Dijon mustard
2 tablespoons agave nectar or honey
1 1/2 cups dry (uncooked) brown lentils, rinsed
Salt and pepper to taste

Heat olive oil in a 2-quart saucepan over medium heat. Add onion and sauté until softened and translucent, about 3 minutes. Add garlic and spices and sauté until fragrant, about 1 minute; do not brown garlic.

Add broth, tomato sauce, vinegar, mustard, agave, and lentils, stir well, and bring to a boil. Reduce heat to low, cover, and simmer until lentils are tender, but intact, about 30 minutes. Lentil cooking times vary. If necessary, add an additional ¼ cup water and simmer for 5 minutes longer if lentils are not tender. Season with salt and pepper.

Yield: 2 quarts; 8 (½-cup) servings

Calories 150, Prot 11 grams, Carb 28 grams, Total fat 1 gram, Sat fat 0 grams, Poly fat 0 grams,Mono fat 0 grams, Choles 0 mg, Fiber8 grams (Sol 1 grams), Sodium 54 mgs

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