food
10 FOR 2010 RECIPES
LEMONY LENTIL SOUP
WITH GREENS
Lentils come in several colors-green,
brown, red, and yellow. Any would work
well in this soup.
PREP: 25 MIN. COOK: 30 MIN.
2
tsp. canola oil
i
small onion, chopped
1
large carrot, peeled and chopped
2
stalks celery, chopped
2
cloves garlic, m inced
12
cups low-sodium chicken broth, plus
m ore as needed
i
16 oz. pkg. green lentils
i
tsp. dried basil
1
tsp. dried thym e
i
tsp. salt
8
cups chopped kale leaves (about 6 oz.)
3
Tbsp. fresh lem on juice
i
tsp. finely grated lem on peel
Heat oil in
6
-quart pot over medium-high
heat. Cook onion, stirring, 3 to 5 minutes, or
until softened and translucent. Add the
carrot, celery, and garlic. Cook, covered,
stirring occasionally for 5 minutes or until the
carrots are softened. Add 12 cups of the broth,
the lentils, basil, thyme, and salt. Bring to
boiling. Reduce heat to low; add kale. Cook 30
to 35 minutes, or until lentils are tender,
adding additional broth if necessary. Stir in
lemon juice and top with grated peel before
serving. MAKES
8
SERVINGS.
EACH SERVING
313 cal, 4 g fat, 0 mgchol,
445 mg sodium, 48 g carbo, 19 g fiber, 24 g pro.
dried lentils
“ Dried lentils don’t require soaking and
cook fairly quickly, so you can get all that
bean-y goodness, protein, minerals, and
fiber, lickety-split. Dried lentils can be
stored in a cool, dry place fo r up to a year,
making them easy to keep on hand.”
AROMATIC BEEF STEW WITH
BUTTERNUT SQUASH
Nutrient-packed butternut squash is a
natural in this flavorful Moroccan-spiced
stew. Serve with couscous to soak up the rich
tomatoey sauce.
PREP: 40 MIN. COOK: 30 MIN.
2
tsp. olive oil
i
pound stew beef (round o r chuck),
cu t in chunks
i
large onion, chopped
1
Tbsp. peeled, m inced fresh ginger
2
cloves garlic, m inced
i
lb. peeled cubed b utternu t squash,
cu t in i/2-inch cubes (2 / cups)
i
i4.5-oz. can no-salt-added diced
tom atoes
i
8-oz. can no-salt-added tom ato
sauce
i /2
cups lower-sodium b eef broth
i /2
tsp. ground cum in
i
tsp. ground cinnam on
/2
tsp. crushed red pepper flakes
3
cups cooked w hole w h eat couscous
/
cup sliced alm onds, toasted*
i
to 2 Tbsp. chopped fresh parsley
1.
Heat oil in 4-quart saucepan over
medium-high heat. Add beef. Cook until
browned on all sides, about 5 minutes.
Transfer meat to plate, leaving juices in
saucepan. Add onion to pan. Cook
6
minutes, stirring often, or until softened
and translucent. Add ginger and garlic.
Cook, stirring, 1 minute more.
2.
Return beef to pan. Stir in squash, diced
tomatoes, tomato sauce, beef broth, cumin,
cinnamon, and red pepper flakes. Bring to
boiling. Reduce heat to a simmer; cover.
Cook until beef is tender, 30 to 35 minutes.
3.
Serve with couscous. Sprinkle with
almonds and parsley. MAKES
6
SERVINGS.
*NOTE Toast almonds in a dry skillet over
medium-high heat, stirring frequently,
about
2
minutes or until golden brown.
EACH SERVING
421 cal, 11 g fat, 29 mg chol,
206 mg sodium, 57 g carbo, 10 g fiber, 25 g pro.
:anned
om atoes
“ Can ned tom atoes are the best sou rce of
the powerful antioxidant lycopene, which
has been shown to protect you r heart as
well as help keep your skin healthy.
Tom atoes also have loads of vitamin C and
fiber. O pt fo r no-salt-added ones to control
the am ount of salt in your dish. Have a
variety on hand (whole, diced, petite diced,
and crushed) for different uses.”
108
JANUARY 2010 BETTER HOMES AND GARDENS
