The Health File: Great ideas for lunch next week

March 23, 2012 at 11:06 am Leave a comment

Let’s face it: constantly shelling out cash for prepared food you could have made for less money at home (often healthier too) gets old fast. But a healthy lunch doesn’t have to be expensive. Save money by making your lunches at home and bringing them with you to the lab. Plus you’ll have greater control to create healthy, delicious meals. Here is a yummy soup recipe that you will enjoy.

Curried Red Lentil Soup
Servings: 6 servings
Active Time: 25 minutes
Total Time: 55 minutes
Ingredients:
1 tablespoon canola oil
1 large onion,chopped
3 cloves garlic,minced
2 tablespoons minced fresh ginger
1 jalapeño pepper, seeded and minced
1 1/2 tablespoons curry powder
1 teaspoons cinnamon
1 teaspoon ground cumin
2 bay leaves
1 1/2 cups red lentils, rinsed and picked over (see Note)
8 cups reduced-sodium chicken broth
3 tablespoons chopped fresh cilantro, or parsley
2 tablespoons lemon juice
2 tablespoons mango chutney
Salt & freshly ground pepper, to taste
1/3 cup plain nonfat yogurt

Preparation:
1.Heat oil in a heavy stockpot over medium heat. Add onion and sauté until softened, 3 to 5 minutes. Add garlic, ginger, jalapeno, curry powder, cinnamon, cumin and bay leaves and cook, stirring, for about 5 minutes longer.
2.Stir in lentils and broth and bring to a boil. Reduce heat to low and simmer, partially covered, until the lentils are tender, about 45 minutes.
3.Discard bay leaves. Stir in cilantro (or parsley), lemon juice and chutney. Season with salt and pepper. Ladle the soup into bowls and garnish with yogurt.
Tips & Notes
Note: Red lentils are a useful addition to your pantry because they cook in just 10 to 15 minutes. They are excellent in soups, salads and vegetarian stews. You can find them in the natural-foods section of your supermarket or through online sources.
NutritionPer serving: 233 calories; 3 g fat ( 0 g sat , 2 g mono ); 0 mg cholesterol; 35 g carbohydrates; 18 g protein; 13 g fiber; 756 mg sodium; 910 mg potassium.

Nutrition Bonus: Folate (68% daily value), Iron (32% dv), Potassium (25% dv), Magnesium (16% dv), Vitamin C (15% dv)
Carbohydrate Servings: 2
Exchanges: 1 1/2 starch, 1/2 vegetable, 1 1/2 very lean meat, 1/2 fat

Source: http://www.eatingwell.com/recipes/curried_red_lentil_soup.html

Have “fav” lunches you prepare?

Entry filed under: The Health File. Tags: , .

Interesting Tweets from our Biotechnologist2.0 Community Biotechnology News

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Trackback this post  |  Subscribe to the comments via RSS Feed


biorad1

Bio-Rad Canada has sponsored the development of this site to advance the productivity of the Canadian Biotechnology sector and the fine people who work in it across the country.  We invite readers to contribute content: posters, tools, research and presentations, articles white papers, multimedia, music downloads and entertainment, conference announcements, videos. Please contact info@cbt20.ca for more information.

Bookmark and Share

Site developed by What If What Next(TM)

Follow us on Twitter


%d bloggers like this: