Low Fat Red Lentil Sauce
Serves: 4
Ingredients:
6 oz red lentil
3/4 pint Vegetable Stock or water
1 dsp olive oil
1 medium onion, finely chopped
1 garlic clove, chopped
14 oz can chopped tomatoes, with liquid
1 fl oz red wine
1 tbsp lemon juice
1 tsp five-spice powder, level
Method :
1. Simmer the lentils in the stock or water until they are very soft (about 45 minutes). Meanwhile, heat the oil in a medium heavy-based non-stick saucepan and stir-fry the onion for a few minutes until soft, adding a dash of water if it gets too dry.
2. Add the garlic and stir that for a minute. Add the rest of the ingredients, including the lentil mixture. Simmer for 15 minutes. Put throught the blender, or leave unblended for a coarser sauce. Ideal over pasta.
Per portion:
Energy - 204 Kcals, Total Fat - Low, Saturated Fat - Low
ChupaNote: Add 1 tablespoon red pepper flakes to the oil in the first step. After the sauce comes out of the blender, stir in a handful of minced sweet onion, a handful of finely chopped green bell pepper, and a handful of minced radishes. Serve over whole wheat pasta.
Source: Low fat Veggie Food
Formatted by: Chupa Babi in MC
Serves: 4
Ingredients:
6 oz red lentil
3/4 pint Vegetable Stock or water
1 dsp olive oil
1 medium onion, finely chopped
1 garlic clove, chopped
14 oz can chopped tomatoes, with liquid
1 fl oz red wine
1 tbsp lemon juice
1 tsp five-spice powder, level
Method :
1. Simmer the lentils in the stock or water until they are very soft (about 45 minutes). Meanwhile, heat the oil in a medium heavy-based non-stick saucepan and stir-fry the onion for a few minutes until soft, adding a dash of water if it gets too dry.
2. Add the garlic and stir that for a minute. Add the rest of the ingredients, including the lentil mixture. Simmer for 15 minutes. Put throught the blender, or leave unblended for a coarser sauce. Ideal over pasta.
Per portion:
Energy - 204 Kcals, Total Fat - Low, Saturated Fat - Low
ChupaNote: Add 1 tablespoon red pepper flakes to the oil in the first step. After the sauce comes out of the blender, stir in a handful of minced sweet onion, a handful of finely chopped green bell pepper, and a handful of minced radishes. Serve over whole wheat pasta.
Source: Low fat Veggie Food
Formatted by: Chupa Babi in MC
