Curried Lentil Soup
Ingredients:
1 Tb. Olive oil
1 Cup of onion, chopped
2 Garlic cloves, crushed
2 Tbs. Curry powder
2 14-½ ounce cans fat free
Reduced fat sodium chicken broth
Prep cooking time: 55 minutes
2 ½ cups water
2 cups canned tomatoes, chopped
2 cups of lentils, uncooked
1 cup carrots, finely chopped
½ cup red wine (optional)
1 cup parsley, chopped
4 tsp salt and pepper to taste. Easy on salt
Directions:
In a large saucepan, heat oil; sauté onion and garlic until soft. Stir in curry
Powder; sauté 1 minute. Add broth, water, tomatoes, lentils, carrots and optional wine; simmer, covered, until lentils are cooked, about 45 minutes. Stir in parsley: simmer 5 minutes. Serve with small piece of sourdough bread. Taste great on a wintry day.
Serves: 8 (1-cup servings)
Per serving:
- 218 calories
- 16g protein
- 35g carbohydrates
- 2.6g fat
(0.2g saturated)
- 7.6g fiber
- 378mg sodium.
Italian Broiled Salmon
3 lemons
1 pound salmon fillet
1/3 cup finely chopped fresh parsley
2 table spoons of butter
1-½ teaspoons finely chopped fresh garlic
2 15 & 1/2-ounce cans Great Northern beans, rinsed and drained
Heat broiler. Spray broiler pan with no-stick cooking spray.
Cut 1 lemon into 6 slices. Place salmon and lemon slices on prepared pan, skin-side up. Broil 5 inches from heat, turning once, until fish flaked with a fork (12 to 13 minutes).
Meanwhile, grate peel on remaining 2 lemons and reserve the juice. Combine lemon peel and parsley in a small bowl. Melt butter in a 10- inch skillet until sizzling: add garlic. Cook over medium high heat for 2 minutes. Add 2 tablespoons lemon peel mixture and beans. Continue cooking until heated through. 4 to 5 minutes.
To serve, place fish, lemons and bean mixture on serving plate: sprinkle with lemon peel and parsley. Drizzle with reserve lemon juice. Makes 4 servings.
Sganzini Chicken Special
Ingredients:
6-8 Boneless skinless chicken breasts cut into 1" cubes
2-6 oz jars marinated artichoke hearts
½ cup kalamata olives
½ cup dried cranberries
½ feta cheese crumbles
½ cup sliver almonds
½ cup white cooking wine
½ tsp chicken bullion granules
Directions:
Heat skillet and add juice from artichoke hearts.
Brown chicken.
Add white wine, chicken bouillons, and artichoke hearts.
When fully cooked, add kalamata olives, almonds & cranberries.
Garnish with feta cheese.
Serve warm over rice or cold over spinach or romaine lettuce.
sganzinisftns@bodybuilders.com
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