Lentils Italiano - 17.6g Carbs, 8.2g Fiber, 1.9g Sugar
{Suggestions: To cut back on salt use not salt added tomatoes,
low sodium broth, and leave the 1/2 tsp salt out. Nutrition
included below for so salt added items. Take care, Gloria}
From: The New Family Cookbook For People with Diabetes
Servings: 6
Serving Size: 2/3 Cup
3/4 cup chopped onion
1 clove garlic, minced
1 Tbsp olive oil
2 cups Vegetable broth OR one (14oz can) beef or vegetable broth
3/4 cup dried lentils, washed
1 (16oz can) diced tomatoes with juice
1/4 to 1/2 tsp crushed red pepper flakes
1/2 tsp salt
1 Tbsp chopped fresh basil OR 1 tsp dried basil
1 Tbsp chopped fresh oregano OR 1 tsp dried oregano
1/4 tsp freshly ground pepper
In a heavy saucepan, saute the onion and garlic in the
olive oil for 5 minutes, until the onion is tender.
Add the broth and lentils. Cover and simmer for 30 minutes.
Add the tomatoes with their liquid, 1/2 cup water,
and the remaining ingredients; simmer over low heat,
uncovered, for about 45 minutes, stirring occasionally.
Add water if the mixture becomes too dry.
Servings: 6
Serving Size: 2/3 Cup
Nutrition per Serving:
131 Calories, 3g Fat, 0mg Cholesterol, 8g Protein, 324mg Sodium,
20g Carbs
Exchanges: 1 Starch, 1 Vegetable, 1/2 Fat
==============================
Nutrition From: www.caloriecount.about.com
Servings: 6
Serving Size: 2/3 Cup
Serving Size: 143g = 5.04417656 oz = 0.63052207 cups
Nutrition per Serving:
130 Calories, 28 Calories from Fat, 3.1g Total Fat, 0.5g Saturated Fat,
0mg Cholesterol, 452mg Sodium, 17.6g Total Carbs, 8.2g Dietary Fiber,
1.9g Sugars, 8.3g Protein
Vitamin A 6% - Vitamin C 9% - Calcium 4% - Iron 14%
Nutrition Grade: A
Good points:
Low in saturated fat
No cholesterol
Very high in dietary fiber
High in iron
High in manganese
High in phosphorus
High in thiamin
Bad points:
High in sodium
=========================
Nutrition From: www.caloriecount.about.com (Omits salt and items with salt)
Servings: 6
Serving Size: 2/3 Cup
Serving Size: 143g = 5.04417656 oz = 0.63052207 cups
Serving Size: 143 g
Nutrition per Serving:
123 Calories, 24 Calories from Fat, 2.6g Total Fat, 0mg Cholesterol,
133mg Sodium, 18.7g Total Carbs, 8.2g Dietary Fiber, 2g Sugars,
6.7g Protein
Vitamin A 6% - Vitamin C 9% - Calcium 3% - Iron 13%
Nutrition Grade A
Good points:
Low in saturated fat
No cholesterol
Very high in dietary fiber
High in iron
High in manganese
High in thiamin
