Warm Lentil Salad Day4

 

We like the firmer texture of French green lentils in this hearty dinner salad featuring sausage and tart apples. Serve with pickled beets .

Ingredients 

• 4 tablespoons extra-virgin olive oil, divided
• 2 tablespoons red-wine vinegar
• 1 tablespoon Dijon mustard
• ½ teaspoon salt
• ½ teaspoon freshly ground pepper
• 3 links hot or sweet turkey sausage, casings removed
• • 3 cloves garlic, minced
  • 2 cups cooked or canned (rinsed) lentils (see Tip)
  • 1 small bulb fennel, finely diced
  • 1 Granny Smith apple, finely diced
  • 2 stalks celery with leaves, finely diced
  • 6 cups arugula or mesclun greens
   

1. Whisk 3 tablespoons oil, vinegar, mustard, salt and pepper in a large bowl.
2. Heat the remaining 1 tablespoon oil in a large skillet over medium-high heat. Add sausage; cook, stirring often and breaking up, until cooked through, about 5 minutes. Add garlic; cook 30 seconds more. Stir in lentils and heat through, about 2 minutes. Stir in 5 tablespoons of the dressing and remove from the heat. Stir in fennel, apple and celery.
3. Toss greens with the remaining dressing. Serve with the warm lentil mixture on top.

• Tip: To cook lentils, place in a saucepan, cover with at least 1 inch of water, bring to a simmer and cook until just tender, 15 to 30 minutes, depending on the type of lentil. Drain and rinse with cold water. 1 cup dry lentils = about 2½ cups cooked. Or use canned lentils: 15-ounce can = 1½ cups. Rinse canned lentils before cooking with them to reduce the sodium by about 35%.

  

Nutrition information

• Serving size: about 2¼ cups
• Per serving: 401 calories; 20 g fat(3 g sat); 11 g fiber; 32 g carbohydrates; 24 g protein; 235 mcg folate; 53 mg cholesterol; 9 g sugars; 0 g added sugars; 1,432 IU vitamin A; 18 mg vitamin C; 124 mg calcium; 5 mg iron; 817 mg sodium; 1,011 mg potassium
• Nutrition Bonus: Folate (59% daily value), Vitamin C (30% dv), Vitamin A (29% dv), Iron (28% dv)
• Carbohydrate Servings: 2
• Exchanges: 1 starch, 2 vegetable, 3 lean meat, 3 fat

Carrot-Ginger Vinaigrette meal planning

 This Asian carrot-ginger vinaigrette recipe is so yummy, you'd never guess it contains 37% of the daily value of vitamin A from the carrots. Use this quick and easy ginger salad dressing tossed with zesty salad greens or Asian stir-fry greens.

ingredients 10 servings

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• 1 cup shredded carrot
• ½ cup canola oil
• ⅓ cup rice vinegar
• 2 tablespoons white miso (see Tip

• 2 tablespoons chopped onion
• 1 tablespoon chopped fresh ginger
• 1 tablespoon reduced-sodium soy sauce

• Active
  15 m
• Ready In
  15 m

1. Place carrot, oil, vinegar, miso, onion, ginger and soy sauce in a blender or food processor and puree until smooth. Or blend in a large glass measuring cup or wide jar with an immersion blender.

• Make Ahead Tip: Cover and refrigerate for up to 3 days.
• Miso is a fermented soybean paste that adds flavor to dishes like soups, sauces and salad dressings. White or sweet miso (Shiromiso), made with soy and rice, is yellow and milder in flavor. Look for it near tofu at well-stocked supermarkets. It will keep in the refrigerator for at least a year.
• People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.
•  
  • Serving size: 2 tablespoons
  • Per serving: 112 calories; 11 g fat(1 g sat); 1 g fiber; 2 g carbohydrates; 1 g protein; 3 mcg folate; 0 mg cholesterol; 1 g sugars; 0 g added sugars; 1,841 IU vitamin A; 1 mg vitamin C; 6 mg calcium; 0 mg iron; 189 mg sodium; 51 mg potassium
  • Nutrition Bonus: Vitamin A (37% daily value)
  • Carbohydrate Servings: 0
  • Exchanges: 2 Fat

Moroccan-Style Stuffed Peppers day3

Ingredients 

• 1 8- to 10-ounce bag microwavable brown rice or 1⅔ cups cooked brown rice
• 4 medium-to-large bell peppers, tops cut off and seeded
• 1 pound lean (90% or leaner) ground beef
• 4 cloves garlic, minced
• ½ cup currants
• 2 teaspoons ground cumin
•  
• 1 teaspoon ground cinnamon
• 2½ cups low-sodium vegetable juice, such as V8, divided
• ¼ cup chopped fresh mint, plus more for garnish
• 1 teaspoon freshly grated orange zest
• ¾ teaspoon salt
• ¼ teaspoon freshly ground pepper
•  
• Heat rice according to package directions. (If using cooked rice, skip to Step 2.)
• Place peppers upside-down in a microwave-safe round casserole dish just large enough to fit them. Add ½ inch water to the dish and cover with a lid or inverted dinner plate. Microwave on High until the peppers are tender but still hold their shape, 3 to 6 minutes. Drain the water and turn the peppers right-side up.
• Meanwhile, cook beef and garlic in a large nonstick skillet over medium-high heat, breaking up the beef with a wooden spoon, until no longer pink, 4 to 6 minutes. Stir in currants, cumin and cinnamon; cook for 1 minute. Stir in the rice and cook for 30 seconds more. Remove from the heat and stir in ½ cup vegetable juice, cup mint, orange zest, salt and pepper.
• Spoon the beef mixture into the peppers. Pour the remaining 2 cups vegetable juice into the dish and cover. Microwave on High until the juice and filling are hot, 2 to 3 minutes. Serve the peppers with the sauce; garnish with mint, if desired.
•  
  • Per serving: 401 calories; 11 g fat(4 g sat); 7 g fiber; 48 g carbohydrates; 27 g protein; 73 mcg folate; 72 mg cholesterol; 22 g sugars; 0 g added sugars; 5,236 IU vitamin A; 200 mg vitamin C; 86 mg calcium; 5 mg iron; 591 mg sodium; 1,304 mg potassium
  • Nutrition Bonus: Vitamin C (333% daily value), Vitamin A (105% dv), Iron (28% dv)
  • Carbohydrate Servings: 3
  • Exchanges: 1½ starch, 1 fruit, 2 vegetables, 4 lean meat

Maple-Nut Granola day 3

 

Ingredients 20 servings

• 5 cups old-fashioned rolled oats
• 1 cup unsweetened coconut chips, (see Ingredient Note) or flakes
• ½ cup sliced almonds
• ½ cup coarsely chopped pecans
• ½ cup light brown sugar
• ⅓ cup unsalted pumpkin seed
•  
• ⅓ cup unsalted sunflower seeds
• ½ cup pure maple syrup
• ½ cup water
• ¼ cup canola oil
• ½ cup dried cranberries
• ½ cup raisins
• 1. Preheat oven to 275°F.
  2. Combine oats, coconut, almonds, pecans, brown sugar, pumpkin seeds and sunflower seeds in a large bowl. Combine syrup, water and oil in a medium bowl or large measuring cup and pour over the oat mixture; stir until well combined. Spread the mixture into a large (12-by-15-inch) roasting pan or large rimmed baking sheet.
  3. Bake for 45 minutes. Remove from the oven, stir, and continue baking until golden brown and beginning to crisp, about 45 minutes more. Stir in cranberries and raisins. Let cool completely before storing.
  • Make Ahead Tip: Store in an airtight container for up to 2 weeks.
  • Ingredient note: Large thin flakes of dried coconut called coconut chips make attractive garnishes. Find them in the produce section of large supermarkets or at melissas.com.
  • People with celiac disease or gluten-sensitivity should use oats that are labeled “gluten-free,” as oats are often cross-contaminated with wheat and barley.

  
  
   
  • Serving size: ½ cup
  • Per serving: 251 calories; 12 g fat(3 g sat); 4 g fiber; 32 g carbohydrates; 6 g protein; 7 mcg folate; 0 mg cholesterol; 15 g sugars; 12 g added sugars; 2 IU vitamin A; 0 mg vitamin C; 31 mg calcium; 2 mg iron; 4 mg sodium; 112 mg potassium
  • Carbohydrate Servings: 2
  • Exchanges: 1 starch, 1 other carbohydrate, 2 fat