| Serving Size | ½ of recipe |
| Calories | 283 |
| Total Fat | 6.5 g |
| Saturated Fat | 2 g |
| Sodium | 996 mg |
| Total Carbohydrate | 37 g |
| Dietary Fiber | 17 g |
| Protein | 20.5 g |
Tip: Portion leftovers into individual containers and save for tomorrow’s lunch or freeze.
| Ingredients | Measures |
|---|
| Olive oil
| 1 tablespoon |
| Medium onion, chopped | 1 |
|
Celery stalks, sliced
| 2 |
| Medium carrots, sliced | 2 |
|
Garlic cloves, minced
| 2 |
| Vegetable stock or broth
| 3 cups (24 ounces) |
| Water | 2 cups |
|
Dried lentils, washed
| 1 cup |
| Reduced-sodium diced tomatoes, undrained
| 1 (14.5-ounce) can |
| Parsley, finely chopped
| 2 tablespoons |
| Dried marjoram
| 1 teaspoon |
| dried thyme
| ½ teaspoon |
| Salt
| ½ teaspoon |
| Pepper to taste
|
| Grated Parmesan cheese | 4 tablespoons |
- Directions
- Heat olive oil in a Dutch oven or large heavy pot over medium heat. Add onions, celery, carrots, and garlic, and sauté for 6-7 minutes.
- Add vegetable stock, water, lentils, tomatoes, and herbs, and bring to a boil. Reduce heat, cover, and simmer until lentils are tender, about 30 minutes.
- Add ¼ teaspoon salt and pepper to taste.
- Serve and top with Parmesan cheese.
1 starch; 1 very lean meat ½ lean meat; 2.5 vegetables; 1 fat
For each person, place 2 slices of provolone cheese between 2 slices of whole wheat bread. Place nonstick grill pan or skillet over medium-high heat and spray with cooking spray. Add sandwiches to the pan and then place a plate with a canned food item or other weight on top. Cook for 1-2 minutes on each side. (Alternatively you can also use a panini press.)
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
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