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The Rice Diet Solution by Kitty Gurkin Rosati, Robert Rosati
Lentils are a wonderful food, naturally low in sodium, high in fiber, and high in protein. Quinoa is a grain from South America that is very versatile and a nutritional powerhouse in its own right. Together, they make a smashing duo, drenched in this sultry lime-curry vinaigrette. Because beans/grains are nutritionally dense, they also come with calories -- use this dish as a modest-size main course or serve half the amount for a side dish.
Yield: 5 servings (1 cup per serving)
• 1 cup lentils, uncooked
• 1/2 cup quinoa, uncooked
• 1/3 cup scallions, chopped
• 1/8 cup canola oil
• 6 tablespoons lime juice, freshly squeezed
• 2 tablespoons curry powder
• 2 tablespoons ginger, freshly grated
• 1 teaspoon ground coriander
Cook the lentils until tender, about 20 minutes. Drain and allow to cool.
Cook the quinoa per instructions until translucent and tender. Allow to cool; there should not be any water remaining in the pot.
Chop scallions; use more if you like.
Place all the ingredients for the vinaigrette in a separate bowl and stir thoroughly. Adjust spices to suit your taste.
Mix the lentils, quinoa, and scallions together in a large serving bowl and fold in the vinaigrette.
Each serving contains approximately:
Calories 261, Fat calories 63, Fat 7 g, Saturated fat 0.5 g,
Cholesterol 0 mg, Protein 13 g, Carbohydrate 38 g, Dietary fiber 6 g, Sodium 9 mg, Calories from fat 24%, Calories from saturated fat 2%
Allowances: 1 1/2 fats + 2 1/2 starches
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