Category: Side Dish

1/2 pound (1 1/3 cups) brown lentils, washed and picked over
1 small onion, chopped
3 cloves garlic, minced
3 cups water
1 bay leaf
salt and freshly ground pepper
1 pound fresh spinach
1/2 teaspoon ground coriander
1 teaspoon ground cumin (more to taste)

Combine the lentils, onion, 2 of the garlic cloves, water, and bay leaf in a saucepan and bring to a boil. Reduce heat, cover and simmer 30 minutes until lentils are tender. Add salt and freshly ground pepper to taste.

Meanwhile stem and wash the spinach. Chop and wilt in it own liquid in a large frying pan. Drain the lentils, retaining the liquid, discard the bay leaf, and add the lentils to the spinach. Stir together, moisten with some of the cooking liquid from the lentils, and add the coriander, cumin and remaining garlic. Stir together over medium heat for about 5 minutes and serve. Will keep in the refrigerator up to two days.

Four to six servings.

Cal. 146; Fat .64 g; Sod. 48 mg; Protein 12g.; Carbs .25 g.; Cholesterol 0

1/2 pound lentils, washed and picked over
5 1/ 2 cups water
2 cloves garlic, minced
1 bay leaf
1 teaspoon ground cumin
pinch cayenne pepper, salt and freshly ground pepper
6 ounces (one cup) bulgur
2 large onions thinly slices
1 tablespoon olive oil
2 tablespoons chopped fresh parsley or cilantro
1/2 cup plain low fat plain yogurt for topping

Soak the lentils in the water in a large casserole for 1 hour. Add the garlic, bay leaf, and cumin and bring to a boil. Reduce the heat and simmer 20 to 30 minutes, until tender. Toward the end of cooking, add the cayenne and salt and pepper to taste.

Stir the bulgur into the lentils, cover, and turn off the heat. Let sit for 20 to 30 minutes, until the bulgur has absorbed the liquid from the lentils.

Meanwhile, saute the onions in the olive oil over low heat in a nonstick skillet until almost caramelized.

Taste the bulgur and lentils and adjust seasonings. Transfer to a serving platter and sprinkle on the onions and parsley or cilantro. Serve topped with plain low-fat yogurt, with a green salad on the side.

Serves 6 to 8

Cal.212; Fat 3 G.; Sod. 15 mg.;Protein llG.;Carb. 38 G.; Cholesterol 1 mg

From: Mediterranean Light by Martha Shulman

2 cups shelled green peas
1 cup sugar snap peas, trimmed and halved crosswise
1/2 cup diced carrot
1 cup snow peas, halved crosswise
2 tablespoons chopped fresh parsley
1 tablespoon finely chopped fresh mint
1 tablespoon margarine, melted
1 teaspoon grated orange rind
2 teaspoons lemon juice
1/2 teaspoon salt
1/4 teaspoon pepper

Steam green peas, sugar snap peas, and carrot, covered 4 minutes. Add snow peas. Cover: steam an additional 2 minutes or until crisp-tender.
Combine parsley and remaining ingredients in a large bowl; stir well. Add vegetable mixture; toss well.

Yield: 4 servings (serving size: 1 cup).

Calories 123 (24% from fat); Fat 3.3g; Protein 6.2 g; Carb. 18g.; Fiber 4.9 g; Chol. 0 mg; Iron 2.8 mg; Sodium 339 mg; Calc 59mg.

Risotto Alla Salvia

4 1/ 2 cups vegetable stock
2 tablespoons olive oil
2 tablespoons butter
1 shallot, finely chopped
12 oz. arborio rice
1/4 cup dry white wine
20 fresh sage leaves, finely chopped
2 tablespoons light cream
1 ounce Gruyere cheese, grated
salt and pepper
a few sage sprigs, to garnish

Warm the stock in a pan over very low heat and gradually bring to a boil. Heat the oil and butter in a large pan and add the shallot. Fry over medium heat for about 4 minutes until golden but not brown. Gradually add the rice, stir well, and continue to cook for a few minutes.

Add the wine and simmer until it has completely evaporated, then add the boiling stock a little at a time and cook, stirring frequently for about 25 minutes, until the stock has all been absorbed and the rice is creamy. Taste and season as necessary.

At the end of the cooking time, add the sage leaves, cream and cheese. Turn off the heat, cover and leave to rest for a few minutes before serving, garnished with sage.

From Tuscan Food and Folklore

Macccheroni al Pomodoro e Rosmarino

3 tablespoons olive oil
4 tablespoons butter, diced
2 oz. bacon, finely chopped
2 garlic cloves, finely chopped
2 sprigs of rosemary, finely chopped
1/2 lb. ground beef
1 3/4 lb. canned plum tomatoes
1 cup beef stock
1/4 cup red wine
12 oz. macaroni
1 oz. Parmesan cheese, grated
salt and pepper

Heat the oil in a heavy pan with half the butter; add bacon, garlic and rosemary, and cook over medium heat until golden. Add the ground beef, mix to seperate the pieces and brown. Season with salt and pepper. Drain the tomatoes and add to the pan.

When the sauce has reduced, pour in the stock and add the wine. Simmer until the sauce has reduced by half. Cover with a lid and simmer very gently for another 40 minutes, adding hot water if the sauce dries out.

Cook the macaroni in plenty of salted boiling water until al dente. Drain the pasta, put it in a heated serving bowl and add the prepared sauce, remaining butter, and the Parmesan. Mix well and serve at once.

Serves 4

Preparation time: 10 min. Cooking time: 1 hour

From: Tuscan Food & Folklore by Jeni Wright