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
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

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


Have “fav” lunches you prepare?

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

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