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Recipe of the Week

May 17, 2016

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Saturated fat is found in meats, dairy products, and eggs. According to the American Heart Association, consuming saturated fat raises cholesterol levels in your blood, increasing risk for cardiovascular problems and Alzheimer’s disease.

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Kat Mendenhall

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Lentil Salad

Lentil Salad

This hearty salad makes a complete meal when served on a bed of crisp romaine lettuce.

Makes 8 1-cup servings

Ingredients

1 cup dry lentils
3 cups boiling water
3 cups cooked brown rice
1/2 cup thinly sliced red onion
1 cucumber, peeled and sliced
2 tomatoes, diced
1/2 cup finely chopped fresh parsley
1/3 to 1/2 cup lime juice
1 tablespoon apple juice concentrate
1 garlic clove, pressed or minced
1/2 teaspoon dry mustard
1 teaspoon paprika
3/4 teaspoon salt

Directions

Rinse lentils, then add to a pan with boiling water. Cover loosely and simmer until just tender, about 25 minutes. Drain and transfer to a salad bowl. Cool.

When lentils are cool, add cooked rice, onion, cucumber, tomato, and parsley.

In a separate bowl, whisk together lemon juice, apple juice concentrate, garlic, paprika, dry mustard, and salt. Pour over salad and toss to mix.

Per 1-cup serving:

Calories: 195; Fat: 2.9 g; Saturated Fat: 0.4 g; Calories from Fat: 13.2%; Cholesterol: 0 mg; Protein: 8.6 g; Carbohydrates: 35 g; Sugar: 3.2 g; Fiber: 7.3 g; Sodium: 233 mg; Calcium: 37 mg; Iron: 3 mg; Vitamin C: 14.2 mg; Beta-Carotene: 419 mcg; Vitamin E: 0.6 mg

Source: Healthy Eating for Life for Women, by Kristine Kieswer; recipe by Jennifer Raymond, M.S., R.D.

Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.

 

  Physicians Committee for Responsible Medicine

5100 Wisconsin Ave., N.W.
Suite 400
Washington, D.C. 20016
Contact: 202-686-2210
E-mail: info@pcrm.org
Website: www.pcrm.org

Food for  Life

Food for Life is an award-winning Physicians Committee for Responsible Medicine program designed by physicians, nurses, and registered dietitians that offers cancer, diabetes, and kids classes that focus on the lifesaving effects of healthful eating. Each class includes information about how certain foods and nutrients work to promote health, along with cooking demonstrations of simple and nutritious recipes that can be recreated easily at home. Learn more here >>

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Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste.400, Washington DC, 20016
Phone: 202-686-2210 Email: pcrm@pcrm.org

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