August 26, 2010
Lentils with turkey sausage
Total time: About 1 hour
Servings: 8 to 10 (1/2 cup) servings
Note: Adapted from Cook for America / The s'Cool Food Initiative
1 1/2 tablespoons vegetable oil
3/4 pound fresh turkey sausage, uncased
1/2 cup finely diced onion
1/2 cup finely diced carrot
1/4 cup finely diced celery
2 small or 1 large garlic clove, minced
1 cup lentils, rinsed and drained
1 to 2 teaspoons finely chopped fresh rosemary
2 cups low-sodium chicken or vegetable broth, or water
Salt and pepper
2 tablespoons chopped fresh parsley
1. In a large, heavy bottom saucepan or small pot, heat the oil over medium heat. Stir in the sausage and cook, stirring frequently, until the sausage begins to brown.
2. Stir in the onions, carrots, celery and garlic and cook until the vegetables are almost tender, about 5 minutes, stirring frequently.
3. Add the lentils, stirring to coat with the fat.
4. Stir in the rosemary and broth, and bring the mixture to a boil over high heat. Cover and reduce the heat to a simmer and cook until the lentils are tender and most of the liquid is absorbed, about 30 minutes, stirring occasionally. Add a little water as needed if the lentils absorb too much of the liquid before they are done.
5. Season to taste with salt and pepper. Before serving, add the parsley to garnish. This makes about 5 cups lentils with sausage.
Each of 10 servings: 150 calories; 13 grams protein; 14 grams carbohydrates; 5 grams fiber; 5 grams fat; 1 gram saturated fat; 26 mg. cholesterol; 2 grams sugar; 225 mg. sodium.
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