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| Recipe: Lentil and Mushroom Stew |
Servings: 4
Preparation Time: 10 min.
Cooking Time: 55 min.
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| Ingredients: |
- 1 cup dried lentils
- 4 cup vegetable stock or water
- 2 Tbs. unsalted butter
- 1 largeonion\cooked, thinly sliced
- 1/2 Lbs. mushrooms\cooked, sliced
- 1/2 cup dry red wine or vegetable stock
- 1/2 cup water
- 2 tsp. lemon juice
- 2 tsp. sweet paprika
- 1/4 tsp. salt (optional), or to taste
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| Cooking Directions: |
Bring lentils and stock
to a boil in a heavy saucepan over medium
high heat. Cover saucepan and reduce heat to low. Simmer about
45 minutes or until lentils are tender. Drain excess liquid and set aside.
Melt butter in a heavy nonstick skillet over medium high heat. Saute
onion and mushrooms 4-5 minutes or until onion is tender. Add wine and
stir 1 minute. Stir in cooked lentils and remaining ingredients. Season
with pepper to taste. Stir and simmer 3 minutes or until lentils
are heated throughout. |
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| Per Serving:
calories 296, fat 8.5g, calories from fat 26%, protein 16.3g, cholesterol 15.5mg, dietary fiber 17.1g
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| Nutrients |
Exchanges |
| Calories |
296 |
Milk Exchanges |
0.0 |
| Protein |
16.3g |
Vegetable Exchanges |
1.7 |
| Carbohydrates |
39.4g |
Fruit Exchanges |
0.0 |
| Dietary Fiber |
17.1g |
Bread Exchanges |
1.9 |
| Sugar |
7.2g |
Other Carbohydrates/Sugar Exchanges |
0.0 |
| Fat Total |
8.5g |
Lean Meat Exchanges |
0.0 |
| Saturated Fat |
4.3g |
Very Lean Meat/Protein Exchanges |
0.5 |
| Mono-unsaturated Fat |
2.6g |
Fat Exchanges |
1.6 |
| Poly-unsaturated Fat |
1.6g |
| % Calories from Fat |
26% |
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| Cholesterol |
15.5mg |
| Sodium |
421.3mg |
| Vitamins |
Minerals |
| Vitamin A |
221.7IU |
Calcium |
57.2mg |
| Thiamin (B1) |
1.1mg |
Copper |
1.3mg |
| Riboflavin (B2) |
0.5mg |
Iron |
6.0mg |
| Niacin (B3) |
4.3mg |
Magnesium |
70.9mg |
| Vitamin B6 |
1.0mg |
Manganese |
1.1mg |
| Vitamin B12 |
0.0mcg |
Phosphorus |
301.2mg |
| Vitamin C |
10.9mg |
Potassium |
841.9mg |
| Vitamin E |
0.6IU |
Selenium |
12.4mcg |
| Folate |
229.0mcg |
Sodium |
421.3mg |
| Pantothenic Acid |
2.3mg |
Zinc |
2.8mg |
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