LENTIL STEW WITH CORNBREAD DUMPLINGS
Betty Tip: The lentils, vegetables and cornmeal create a main dish that is high in fiber. To get the most whole-grain benefit, look for a package label that says whole-grain cornmeal.
Prep Time. 15 Minutes
Start To Finish: 7 Hours 50 Minutes
8 Servings (about 1 cup stew and 1 dumpling each)
Whole Grain Serving: 1/2
Ingredients
Stew
• 1 lb dried lentils (2 cups), sorted, rinsed
• 3 cups water
• 1 teaspoon ground cumin
• 1 teaspoon salt-free seasoning blend
• 3 medium carrots, thinly sliced (1 1/2 cups)
• 1 medium yellow or red bell pepper, cut into 1-inch pieces
• 1 medium onion, chopped (1/2 cup)
• 1 can (14.5 oz) diced tomatoes with green chiles, undrained
• 1 can (14 oz) vegetable or chicken broth
Dumplings
• 1/2 cup all-purpose flour
• 1/2 cup whole-grain yellow cornmeal
• 1 teaspoon baking powder
• 1/4 teaspoon salt
• 1/4 cup milk
• 2 tablespoons canola oil
• 1 egg, slightly beaten
Directions
1. In 3- to 4-quart slow cooker, mix all stew ingredients.
2. Cover; cook on Low heat setting 7 to 8 hours.
3. In medium bowl, mix flour, cornmeal, baking powder and salt. Stir in milk, oil and egg just until moistened. Drop dough by spoonfuls onto hot lentil mixture. Increase heat setting to High. Cover; cook 25 to 35 minutes or until toothpick inserted in center of dumplings comes out clean.
Nutrition
1 Serving: Calories 330 (Calories from Fat 45); Total Fat 5g (Saturated Fat 0.5g; Trans Fat 0g); Cholesterol 25mg; Sodium 530mg; Total Carbohydrate 52g (Dietary Fiber 12g, Sugars 6g); Protein 18g
% Daily Value: Vitamin A 70%; Vitamin C 30%; Calcium 10%; Iron 35%
Exchanges: 3 1/2 Starch, 1 Very Lean Meat, 1/2 Fat
Carbohydrate Choices: 3 1/2
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