Tuesday, March 5, 2013

Lentil Veggie Soup

I have wanted to try lentils for awhile now but I was kinds nervous. What if I don't make them right?  What if they are blah and I am stuck with them?  I always feel bad when I toss out food.
Last weekend I was at a church retreat and one of the women made a Vegetable Lentil Soup.  I jumped at the chance to try it and loved it.  I asked her how she made it and it was one of those this that and the other thing recipes.  So I took her basic ingredients and made my own measurements.  It was just as good as hers.
This soup is high in vitamins and fiber which will make you feel fuller longer.
Look for Vegetable Stock no broth stock has a deeper color and flavor broth taste vegetable flavored water I use Kitchen Basics.  This soup is vegetarian, vegan, grain free, paleo esq.

l c lentils
11.5 oz tomato juice try to use low sodium
5 1/2 c Vegetable Stock unsalted
1 1/2 c water
2 lrg carrots diced
2 celery stalks diced
1 med onion diced
2 cloves garlic minced
1 tbl Extra Virgin Olive Oil
salt and pepper

Pour lentils in a colander rinse and pick over looking for any stones.
In a large pot over med heat pour in the oil and heat for 1 min add carrot,s celery, and onion saute for 3 min stirring a couple times.  Add the garlic and 1/2 tsp salt stir well cook about 2 min more.  Add lentils tomato juice vegetable stock and water bring to a light simmer reduce heat to low using the pot lid cover at a angle so a small crack lets some of the steam out. Simmer 1 hour without stirring   Lift lid stir and check lentils for texture if they are still a little hard return lids and simmer a few minuets more.  The lentils should be al dente and not mushy.

Calories 143
Calories from Fat 20
Total Fat 2.2g
Saturated Fat 0.3g
Trans Fat  0.0g
Cholesterol 0mg
Sodium 311mg
Total Carbohydrates 23.6g
Dietary Fiber  8.9g
Sugars 5.8g
Protein 8.8g
Vitamin A 67%
Vitamin C 12%
Calcium 3%
Iron 12%

Monday, March 4, 2013

Honey Mustard Sauce

 I found this recipe on Allrecipe  last summer and I love it.  I keep it on hand in the fridge ready to go for any dipping needs, chicken nugget,s grilled chicken or some veggies.

1/3 c Dijon mustard
1/4 c honey
2 tbl mayonnaise
1 tsp steak sauce ( I use A1)

In a med bowl whisk together all ingredient.

Serving Size 1 tbl (15g)
29 Cal
.9g fat
.1g sat fat
77mg sodium
5.6g carbs
.5g fiber
4.8g sugar
.3g protein

**My nutritional info differs from Allrecipe because they include a serving of chicken I did not.

I am sure if you do not have A1 it would not change the flavor so much that you would not like it.  For a change up in visual appearance a bit of texture replace 1tbl of dijon with whole grain mustard.

Caramelized Carrots- That's Tasty MSK

Cold carrots with dip was getting boring. Usually when I cook carrots it was in a tin foil pouch baked in the oven drowning in butter and sugar. I wanted the sweet taste of the butter sugar combo but not to the tune of so many calories or I am also cutting out processed foods which white sugar is.
I took advantage of carrots natural sugars and brought them out with high heat and just a little oil and butter.  I did top with a bit of maple syrup to round it all out. Best of all my youngest loves these and could eat bowls full.

2 lrg carrots
1/2 tsp butter
1/2 tsp olive oil
1 tsp 100% maple syrup ( buy local if you can )
salt and pepper just a shake or two

Heat a med sauce pan over med-high heat.  While the pan is heating slice the carrots very thin either in sticks or coins the shape dose not matter just make them thin.  When the pan is hot add the oil swirl around add butter and swirl around then add the carrots stirring frequently for about 3 min add salt and pepper.  Saute a few minutes more until carrots are starting to caramelize a dark brown but not burnt.  Turn off heat and drizzle with maple syrup let sit 1 more min to warm the syrup.  Serve either warm or room temperature.

serves one
about 75 g
70 cal
4.3 g fat
1.6 g sat fat;
5 mg cholesterol
152 mg sodium
8.1 g carbs
1.4 g fiber
5.9 g sugar
.4 g protien
about 125% vitamin A