| Honey Baked Lentils |
| Number of Servings |
7 |
|
Serving Size |
1 cup |
| Preparation Time |
35 minutes |
|
Cooking Time |
1 hour |
| |
|
|
|
|
| Quantities |
Ingredients |
| 1 pound (2 1/3 cups) | lentils, uncooked |
| 1 | small bay leaf (optional) |
| 5 cups | water |
| 1/2 cup | onions, chopped |
| 1 cup | water |
| 1 tablespoon | soy sauce |
| 1/2 pound | ground beef (optional) |
| 1/3 cup | honey* |
| | |
| | *Honey should not be fed to babies under one year of age. |
|
| Equipment |
Instructions |
- large baking dish with lid/aluminum foil
- measuring cup
- measuring spoons
- mixing bowl
- mixing spoon
- cutting board
- sharp knife
- frying pan (if using ground beef)
- saucepan with cover
|
- Combine rinsed lentils, bay leaf and 5 cups in large saucepan. Bring to boil. Cover tightly and reduce heat. Simmer 30 minutes. Do not drain. Discard bay leaf.
- Combine onions, 1 cup water, and soy sauce to lentils and mix.
- Brown ground beef (if using). Drain excess fat. Add meat to lentil mixture and mix.
- Pour honey over lentil mixture, Cover tightly and bake for one hour at 350¡F.
|
| NOTES: Variation: Replace soy sauce and 1 cup water with 2 tablespoons sugar, 1 teaspoon Oregano and 2 cups tomato sauce. Omit the ground beef for a meatless meal that is lower in calories and fat. |
| Nutrition Information |
| Calories |
330 |
| Total Fat |
3.5 grams |
| Saturated Fat |
1.5 grams |
| Protein |
25 grams |
| Carbohydrates |
52 grams |
| Fiber |
20 grams |
| Sugar |
17 grams |
| Vitamin A |
0% |
| Vitamin C |
8% |
| Calcium |
4% |
| Iron |
35% |
|
|
