Tuesday, September 10, 2013

Spiced Lentils with Eggs


Fall is coming! Tuck in to a warm breakfast or dinner with this delightfully seasoned vegetarian dish from the kitchen of Jannette Rho, Peaks Coaching Group nutritionist (adapted from Cooking Light).


Peaks Coaching Group nutrition spiced lentils with eggs

Ingredients:

1 cup dried small red lentils
3 cups water
1 bay leaf
1 cup chopped onion
1 cup chopped tomato
1 Tablespoon curry powder
1/4 teaspoon ground cumin
1/2 teaspoon salt, divided
1/2 teaspoon ground red pepper
1 garlic clove, minced
4 large eggs, cooked to preference
1/4 teaspoon freshly ground black pepper
1/4 cup plain low-fat Greek yogurt
2 tablespoons chopped fresh cilantro

Directions:

1. Combine lentils, water, and bay leaf in a large saucepan; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until lentils are tender. Drain. Discard bay leaf.

2. Heat nonstick skillet over medium-high heat. Add onion and tomato; sauté 8 minutes or until onion is tender. Add curry, cumin, 1/4 teaspoon salt, red pepper, and garlic; sauté 2 minutes. Add lentils; cook 1 minute. Remove from heat.

3. Serve lentil mixture with eggs (cooked any way you like, but this is best with a runny yolk, as in poached*, soft-boiled, fried). Sprinkle evenly with remaining 1/4 teaspoon salt and black pepper. Top each serving with 1 tablespoon yogurt and 1 1/2 teaspoons cilantro.

* To poach eggs, fill a large skillet two-thirds full of water; bring to a boil. Reduce heat to simmering. Add white vinegar to pan. Break eggs into a small bowl, then gently pour eggs into pan; cook 3 minutes or until desired degree of doneness. Carefully remove eggs from pan using a slotted spoon.

Makes 4 side servings or 2 meals.


Calories: 280kcal/560kcal
Carbohydrates: 75g/150g
Protein: 42g/84g
Fat: 11.5g/23g

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