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Tag: High Fiber

Crispy Lentils with Ground Lamb

Crispy Lentils with Ground Lamb

3/4 pound ground lamb
4 C. freshly cooked French green lentils, 1 C. cooking liquid reserved
2 tsp. ground cumin
1 dried ancho or chipotle, soaked in warm water, stemmed, seeded, and minced (or 1 tsp. pure chile powder)
2 tsp. minced garlic
Salt and freshly ground black pepper
1 T. extra virgin olive oil
Minced cilantro, for serving
Greek-style yogurt, for serving
Cooked rice or pita, for serving

Turn the heat to high under a large deep skillet and add the lamb a little at a time, breaking it into small pieces as you do. Stir and break up the meat a bit more, then add the cooked lentils. Keep the high heat and continue to cook, stirring occasionally, until the lentils begin to brown and pop, 5 to 10 minutes. Don’t worry if the mixture sticks a bit, but if it begins to scorch, lower the heat slightly. Add the cumin, chile, and garlic and cook, stirring, for about a minute. Add the reserved lentil liquid and stir, scraping the bottom of the pan to loosen any browned bits. Season with salt and pepper, turn the heat to medium-low, and cook until the mixture is no longer soupy but not dry. Stir in the olive oil, then taste and adjust the seasoning. Garnish with cilantro if you like, and serve immediately, with yogurt and rice or pita bread.

Lemon Bulgur and Chickpea Pilaf

Lemon Bulgur and Chickpea Pilaf

1 C. bulgur, medium grind
2 C. vegetable stock
1 tsp. ground cumin
1 T. olive oil
1 small onion, chopped
1 small green bell pepper, chopped
3 cloves garlic, minced
2 C. canned chickpeas, rinsed and drained
1/3 C. fresh lemon juice
1 C. fresh parsley, chopped

Place bulgur in a bowl. Bring stock to a boil, add half the cumin, and pour stock over bulgur. Stir once and let sit 10 to 15 minutes, until most of the liquid has been absorbed and bulgur is fluffy. Heat oil in a heavy nonstick skillet over medium heat. Sauté onion, green pepper and half the garlic 3 to 5 minutes, stirring, until onion is translucent. Add remaining garlic and cumin. Sauté about 30 seconds. Stir in bulgur and chickpeas. Stir together a few minutes. Then add remaining ingredients, combine well and season with salt and pepper to taste. Serve hot.

Yield: 6 servings
Calories: 309
Fat: 6.2g
Fiber: 14.7g

Black Bean Salad with Lemon Mustard Vinaigrette

Black Bean Salad with Lemon Mustard Vinaigrette

2 lbs. canned black beans, rinsed and drained
2 T. chopped pimento
2 T. parsley
1 T. plus 1 tsp. olive oil
2 T. lemon juice
1½ T. water
¼ tsp. dry mustard
1 clove garlic, minced

Combine beans, pimento and parsley in a salad bowl. Combine remaining ingredients and salt and pepper to taste in a jar with a tight fitting lid. Shake vigorously. Pour dressing over beans. Set aside 30 minutes before serving.

Yield: 10 servings
Calories: 343
Fat: 5.7g
Fiber: