(SD Diabetes Control Program cookbook, Healthy Diabetes Recipes and More . . .)
2 cups dried lentils
4 cups cold water
1/2 teaspoon salt
1/4 teaspoon pepper
1 medium onion, diced
1 28-ounce can low-sodium tomatoes
2 garlic cloves, crushed
2 bay leaves
Rinse lentils. Place all ingredients in a saucepan, and bring to a boil. Cover and simmer over a low heat for 2 to 2 1/2 hours, or until tender. Add water as desired. Makes 6 servings. (Freezes well.)
Nutritional Information (1 serving):
Calories: 247
Carbohydrate: 44 grams
Protein: 19 grams
Fat: 1 gram
Saturated fat: trace
Cholesterol: 0 mg
Fiber: 10 grams
Sodium: 203 mg
Potassium: 816 mg
Calcium: 70 mg
Exchanges: 3 starch, 1 very lean meat
Reprinted with the permission of the South Dakota Department of Health.
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