Recipes: Smart Fall Meals

the recipes

october 2001

Smart Fall Meals

Lentil and Rice and Spinach Soup

(makes 6 servings)

1	teaspoon olive oil
1	onion, chopped
1	carrot, chopped
3	cloves garlic, mashed and chopped
3.2	ounces (91g) shiitake mushrooms, sliced thin
3/4	cups (360 g) lentils, rinsed and picked over
1/4	cup (120g) brown rice
4	cups 960 ml) fat-free, low-salt canned chicken broth
4	cups (960 ml) water
2	bay leaves
2	sprigs fresh thyme
1	pound (480 g) fresh spinach, washed, thick stems removed and coarsely chopped
1/4	teaspoon salt (optional)
	freshly ground pepper, to taste
	crostini garnish (optional)

Heat the olive oil in a large soup pot. Add the onion, carrot, and garlic. Sauté until the onion is transparent. Add the mushrooms and continue to sauté for another minute. Add the lentils and rice along with the liquids and herbs. Bring to a simmer and cook uncovered for about 35 to 40 minutes until the lentils and rice are cooked.
Stir in the spinach, salt (if using) and pepper. Cook until spinach has wilted, about 1 1/2 minutes.
Ladle into hot bowls. Serve hot, garnished with a crostini (if using)

Per serving:	161 calories (8% calories from fat), 12 g protein, 2 g total fat (0.2 g saturated fat), 27 g carbohydrates. 11 g dietary fiber, 0 cholesterol, 109 mg sodium, 797 mg potassium
Diabetic Exchanges:	1 very lean meat, 2 carbohydrate (1 1/2 bread/starch, 1 1/2 vegetable)

Orange, Radicchio, and Mint Salad

(makes 6 servings)

1/2	small head of radicchio
2	navel oranges, peeled, sliced into thin slices, juices reserved
1/4	cup (16 g) chopped mint leaves
1/4	teaspoon kosher salt, optional
	fresh pepper
2	tablespoons balsamic vinegar
	extra mint for garnish

Shred the radicchio and place in a bowl.
Add the sliced oranges with their juice. Toss with the mint, salt (if using), pepper, and balsamic vinegar.
Divide between salad plates. Garnish with extra mint and serve.

Per Serving:	45 calories (0% calories from fat), 1 g protein, 0 total fat (0 saturated fat), 11 g carbohydrates, 2 g dietary fiber, 0 cholesterol, 9 mg sodium, 173 mg potassium
Diabetic Exchanges:	1/2 carbohydrate (fruit)

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