Post by amirah on Aug 5, 2010 21:19:30 GMT -5
Grilled Peppers and Lentil Salad
from "Cooking Light" magazine, August 2010
You can substitute 1 1/4 teaspoons ground fennel seeds if fennel pollen is unavailable.
1 red bell pepper, quartered and seeded
1 green bell pepper, quartered and seeded
1 yellow bell pepper, quartered and seeded
Cooking spray
1 1/8 teaspoons salt, divided
1/2 teaspoon freshly ground black pepper, divided
1 1/2 cups dried lentils (about 3/4 pound)
1 small onion, peeled and halved
1 bay leaf
2/3 cup chopped plum tomato
1/2 cup chopped green onions
1/3 cup cilantro leaves
1/3 cup fresh lime juice
1/4 cup chopped pitted kalamata olives
3 tablespoons extra-virgin olive oil
1 teaspoon fennel pollen
1. Preheat grill to high heat.
2. Lightly coat bell pepper pieces with cooking spray. Place bell pepper pieces, skin side down, on grill rack; grill 12 minutes or until skins are blackened. Place bell pepper pieces in a zip-top plastic bag; seal. Let stand 15 minutes; peel and chop bell peppers. Discard skins. Sprinkle with 1/2 teaspoon salt and 1/4 teaspoon freshly ground black pepper. Place bell peppers in a large bowl.
3. Rinse and drain lentils; place in a large saucepan. Cover with water to 3 inches above lentils; add onion and bay leaf to pan. Bring to a boil. Cover, reduce heat, and simmer 20 minutes or until lentils are just tender. Drain lentils. Discard onion halves and bay leaf. Add lentils to bell peppers. Add remaining 5/8 teaspoon salt, remaining 1/4 teaspoon black pepper, tomato, and remaining ingredients to lentil mixture; stir well.
Yield: 6 servings (serving size: 1 1/3 cups)
CALORIES 287 ; FAT 8.8g (sat 1.1g,mono 5g,poly 1.1g); CHOLESTEROL 0.0mg; CALCIUM 22mg; CARBOHYDRATE 41g; SODIUM 596mg; PROTEIN 15.7g; FIBER 8.4g; IRON 5mg
from "Cooking Light" magazine, August 2010
You can substitute 1 1/4 teaspoons ground fennel seeds if fennel pollen is unavailable.
1 red bell pepper, quartered and seeded
1 green bell pepper, quartered and seeded
1 yellow bell pepper, quartered and seeded
Cooking spray
1 1/8 teaspoons salt, divided
1/2 teaspoon freshly ground black pepper, divided
1 1/2 cups dried lentils (about 3/4 pound)
1 small onion, peeled and halved
1 bay leaf
2/3 cup chopped plum tomato
1/2 cup chopped green onions
1/3 cup cilantro leaves
1/3 cup fresh lime juice
1/4 cup chopped pitted kalamata olives
3 tablespoons extra-virgin olive oil
1 teaspoon fennel pollen
1. Preheat grill to high heat.
2. Lightly coat bell pepper pieces with cooking spray. Place bell pepper pieces, skin side down, on grill rack; grill 12 minutes or until skins are blackened. Place bell pepper pieces in a zip-top plastic bag; seal. Let stand 15 minutes; peel and chop bell peppers. Discard skins. Sprinkle with 1/2 teaspoon salt and 1/4 teaspoon freshly ground black pepper. Place bell peppers in a large bowl.
3. Rinse and drain lentils; place in a large saucepan. Cover with water to 3 inches above lentils; add onion and bay leaf to pan. Bring to a boil. Cover, reduce heat, and simmer 20 minutes or until lentils are just tender. Drain lentils. Discard onion halves and bay leaf. Add lentils to bell peppers. Add remaining 5/8 teaspoon salt, remaining 1/4 teaspoon black pepper, tomato, and remaining ingredients to lentil mixture; stir well.
Yield: 6 servings (serving size: 1 1/3 cups)
CALORIES 287 ; FAT 8.8g (sat 1.1g,mono 5g,poly 1.1g); CHOLESTEROL 0.0mg; CALCIUM 22mg; CARBOHYDRATE 41g; SODIUM 596mg; PROTEIN 15.7g; FIBER 8.4g; IRON 5mg