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| Recipe: Lentil Chili |
Servings: 6
Preparation Time: 10 min.
Cooking Time: 35 min.
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| Ingredients: |
- 2 Tbs. olive oil or clarified butter
- 4 clove garlic, minced
- 1 onion\cooked, chopped
- 1 cup dried lentils
- 1 cup dry bulgur wheat
- 3 cup chicken broth
- 2 cup canned tomatoes, drained and chopped
- 2 Tbs. chili powder
- 1 Tbs. cumin
- 1/4 tsp. black pepper
- 1/8 tsp. salt
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| Cooking Directions: |
Heat oil in a stockpot over medium-high heat. Add garlic and onions; sauté for 5-7 minutes, or until tender. Add lentils and bulgur wheat. Stir in remaining ingredients and bring to a boil. Reduce heat and simmer for 30-35 minutes, or until lentils are tender. |
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| Per Serving:
calories 308, fat 7.7g, calories from fat 23%, protein 19.1g, cholesterol 1.3mg, dietary fiber 16.2g
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| Nutrients |
Exchanges |
| Calories |
308 |
Milk Exchanges |
0.0 |
| Protein |
19.1g |
Vegetable Exchanges |
1.6 |
| Carbohydrates |
45.6g |
Fruit Exchanges |
0.0 |
| Dietary Fiber |
16.2g |
Bread Exchanges |
2.3 |
| Sugar |
6.3g |
Other Carbohydrates/Sugar Exchanges |
0.0 |
| Fat Total |
7.7g |
Lean Meat Exchanges |
0.8 |
| Saturated Fat |
1.4g |
Very Lean Meat/Protein Exchanges |
0.3 |
| Mono-unsaturated Fat |
4.5g |
Fat Exchanges |
0.9 |
| Poly-unsaturated Fat |
1.8g |
| % Calories from Fat |
23% |
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| Cholesterol |
1.3mg |
| Sodium |
987.8mg |
| Vitamins |
Minerals |
| Vitamin A |
137.9IU |
Calcium |
82.4mg |
| Thiamin (B1) |
1.4mg |
Copper |
0.8mg |
| Riboflavin (B2) |
1.0mg |
Iron |
5.6mg |
| Niacin (B3) |
5.7mg |
Magnesium |
96.0mg |
| Vitamin B6 |
1.3mg |
Manganese |
1.7mg |
| Vitamin B12 |
0.3mcg |
Phosphorus |
330.9mg |
| Vitamin C |
17.1mg |
Potassium |
893.3mg |
| Vitamin E |
2.1IU |
Selenium |
10.4mcg |
| Folate |
162.6mcg |
Sodium |
987.8mg |
| Pantothenic Acid |
1.5mg |
Zinc |
2.2mg |
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