Below is a veggie recipe from Chef Robert. He conducts food tours of Boston too. He will show you how to navigate the farmers markets in Boston and how to prepare organic vegetarian recipes. Eating without preservatives has been proven to be healthier. See below:
Nutrition & Health Series June 2007 presents: Red Lentil Chili
Lentils are an excellent source of Folic Acid and Iron.
Folic Acid helps in cellular growth and essential for women of childbearing age.
Iron helps in the development of blood and muscles.
PREP TIME: 12 Minutes Total Servings 6
COOKING TIME: 50 Minutes
NUTRITION INFORMATION
RED LENTILS 2 cups red lentils (dry) 278 Calories per serving
4 cups water 42 grams carbohydrates
1 to 2 tablespoon vegetables oil 14 grams protein
1/2 teaspoon salt 10 grams fiber
CHILI 2 tablespoons canola oil 6 grams fat
1 diced white onion
2 minced garlic cloves
14.5 ounce can diced tomatoes
1 large carrot and green bell pepper, diced
1/2 teaspoon chili powder, oregano, paprika each
1/4 cup cheddar cheese
2 ounces parsley or cilantro (fresh or ground)
Red Lentils: 1. Place washed lentils into a large pot and cover with 4 cups of
water or to one inch above the bean,
2. Add 1 to 2 tablespoons oil to prevent boiling over. Season with salt.
Gently boil with lid titled for 30 minutes until lentils are tender.
Chili: 1. Heat two tablespoons canola oil over medium high heat. Add onions
and garlic, and cook for 3 to 4 minutes until vegetables are soft.
2. Add tomatoes, diced carrots and green peppers, and cook for 4 to 5
minutes until vegetables are tender.
3. Stir in lentils and herbs: chili powder, oregano and paprika. Heat uncovered for 6 to 8 minutes or until heated thoroughly.
4. Top with cheddar cheese. Garnish with parsley or cilantro.
Serve in bowls.
CALORIE GUIDE
1 tablespoon canola oil 100 calories 1 can diced tomatoes 100 calories
1/4 cup cheddar cheese 135 calories
MEAT & BEANS, Food Pyramid Chart
Choose low fat or lean meats and fish
Bake, broil or grill
Vary your selection of protein
Select more fish and beans
Eat 5 1/2 ounces every day
Meat group includes meat, fish and beans.
The equivalence to an ounce of meat is 2 ounces of cooked beans.
NUTRITION EDUCATION OUTREACH PROJECT: PROJECT COORDINATOR-ROBERT SONDAK
P. O. Box 766 Brookline, MA
(617) 283-2532
bosonma@yahoo.com
NEOP web blog: http://neopneop.site11.com.
Recipe and food clipart from NEOP.
The recipe recipe flyers were designed by Nutrition Education Outreach Project-cProject Coordinator Robert Sondak.Robert is a Apple computer designer witha background in Food Science and Dietetics.Robert worked as a Clinical Diet Technician previouslyfor the New England Medical Center.
bosonma@yahoo.comhttp://neopneop.site11.com/.Collaboration design http://www.rowatmultimedia.com/ and Jennnifer Goeden logo design.
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