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Sausage and Chicken Gumbo
Contrary to popular belief, Southern cuisine does not have to involve frying everything (but it helps in many cases). Learn the secrets of country cooking with our Southern recipes. Y'all enjoy.
French Lentil Salad
Yield: Makes 4 servings
Two healthy carb foods, lentils and walnuts, star in this fiber-packed, protein-rich salad. Tote this along for lunch, but let it sit at room temperature for about 30 minutes before you eat it–the flavors will be even more pronounced.
Ingredients:
1-1/2
cups dried lentils, sorted, rinsed and drained*
1/4
cup chopped walnuts
4
green onions, finely chopped
3
tablespoons balsamic vinegar
2
tablespoons chopped fresh parsley
1
tablespoon olive oil
3/4
teaspoon salt
1/2
teaspoon dried thyme
1/4
teaspoon black pepper
Preparation:
1.
Combine 2 quarts water and lentils in large saucepan; bring to a boil over high heat. Cover; reduce heat and simmer 30 minutes or until lentils are tender, stirring occasionally. Drain lentils; discard liquid.
2.
Meanwhile, preheat oven to 375°F. Spread walnuts in even layer on baking sheet. Bake 5 minutes or until lightly browned. Cool completely on baking sheet.
3.
Combine lentils, onions, vinegar, parsley, oil, salt, thyme and pepper in large bowl. Cover; refrigerate 1 hour or until cool.
4.
Serve on lettuce leaves, if desired. Top with toasted walnuts before serving.
Nutritional Information:
| Serving Size: | |
| Sodium | 406 mg |
| Protein | 16 g |
| Fiber | 8 g |
| Carbohydrate | 34 g |
| Saturated Fat | 1 g |
| Total Fat | 8 g |
| Calories from Fat | 28 % |
| Calories | 264 |
Dietary Exchange:
| Starch | 2 |
| Meat | 2 |
This recipe appears in:
French
