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).
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
