Curried Lentil Soup
INGREDIENTS:
1 c Dried lentils; picked over
-and rinsed
2 c Water
1 Cinnamon stick; (3 inches)
6 Whole cloves
6 Cardamom pods
2 tb Fresh lemon juice
2 tb Olive oil
Salt
1/2 ts Curry powder
1/2 ts Freshly ground pepper
1 c Thinly sliced celery
1/4 c Thinly sliced green onions
1 lb Boneless skinless chicken
-breast
1 c Dried lentils; picked over
-and rinsed
2 c Water
1 Cinnamon stick; (3 inches)
6 Whole cloves
6 Cardamom pods
2 tb Fresh lemon juice
2 tb Olive oil
Salt
1/2 ts Curry powder
1/2 ts Freshly ground pepper
1 c Thinly sliced celery
1/4 c Thinly sliced green onions
1 lb Boneless skinless chicken
-breast
-CREAMY CILANTRO SAUCE-
1/2 c Plain low-fat yogurt 1/2 c Fresh reduced-fat sour cream 1/2 c Cilantro; chopped 1 tb Fresh lemon juice 1/2 ts Salt 1/8 ts Ground red pepper; up to 1/4 Seedless red grapes 1/4 c Chopped; toasted almonds
1. Combine lentils, water, cinnamon, cloves and cardamom in small saucepan. Bring to boil; reduce heat, cover and simmer until tender, 20 minutes; drain. Whisk lemon juice, oil, 3/4 teaspoon salt and the curry and pepper in small bowl. Add hot lentils and toss. Cool. Remove spices and stir in celery and green onions.
2. Meanwhile, combine chicken with 1/2 teaspoon salt and water to cover in medium saucepan. Bring almost to boil, reduce heat and simmer gently, 10 minutes. Drain, then cool to room temperature. Slice chicken thin and arrange on platter with lentils and grapes. Drizzle chicken with some of the sauce and sprinkle with almonds. Pass remaining sauce. Makes 4 servings.
3. Make Creamy Cilantro Sauce: Combine all ingredients in small bowl.
Makes 1 cup.
PER SERVING Calories 475 Total Fat 17 g Saturated Fat 4 g Cholesterol 78 mg Sodium 953 mg Carbohydrates 36 g Protein 45 g
Notes: A clever change from pasta, lentils are easy to cook, loaded with fiber and compatible with many flavors. Seasoned with curry, served with poached chicken and cooled with a yogurt-cilantro sauce, this salad is the perfect light supper.
Prep time: 25 minutes plus cooling Cooking time: 30 minutes Degree of difficulty: Easy
Sent: Tuesday, March 24, 1998 9:22 AM
(C)
1/2 c Plain low-fat yogurt 1/2 c Fresh reduced-fat sour cream 1/2 c Cilantro; chopped 1 tb Fresh lemon juice 1/2 ts Salt 1/8 ts Ground red pepper; up to 1/4 Seedless red grapes 1/4 c Chopped; toasted almonds
1. Combine lentils, water, cinnamon, cloves and cardamom in small saucepan. Bring to boil; reduce heat, cover and simmer until tender, 20 minutes; drain. Whisk lemon juice, oil, 3/4 teaspoon salt and the curry and pepper in small bowl. Add hot lentils and toss. Cool. Remove spices and stir in celery and green onions.
2. Meanwhile, combine chicken with 1/2 teaspoon salt and water to cover in medium saucepan. Bring almost to boil, reduce heat and simmer gently, 10 minutes. Drain, then cool to room temperature. Slice chicken thin and arrange on platter with lentils and grapes. Drizzle chicken with some of the sauce and sprinkle with almonds. Pass remaining sauce. Makes 4 servings.
3. Make Creamy Cilantro Sauce: Combine all ingredients in small bowl.
Makes 1 cup.
PER SERVING Calories 475 Total Fat 17 g Saturated Fat 4 g Cholesterol 78 mg Sodium 953 mg Carbohydrates 36 g Protein 45 g
Notes: A clever change from pasta, lentils are easy to cook, loaded with fiber and compatible with many flavors. Seasoned with curry, served with poached chicken and cooled with a yogurt-cilantro sauce, this salad is the perfect light supper.
Prep time: 25 minutes plus cooling Cooking time: 30 minutes Degree of difficulty: Easy
Sent: Tuesday, March 24, 1998 9:22 AM
(C)