[blindweightwatcher] Lentil and Sweet Potato Stew

From: "Jan Bailey" <jb021951@xxxxxxxxxxx>
To: <blindweightwatcher@xxxxxxxxxxxxx>
Date: Thu, 2 Apr 2009 06:13:17 -0500

Lentil and Sweet Potato Stew

 

Fiona Haynes

With or without the cooked chicken, this is a highly nutritious, delicious stew 
to enjoy any night of the week. 

 

Cook Time: 45 minutes

Ingredients:

list of 13 items

. 2 tsp canola oil

. 1 medium onion, finely chopped

. 2 garlic cloves, minced

. 2 celery stalks, sliced

. 2 large carrots, diced

. 2 tbsp curry powder

. 1 cup lentils, rinsed and picked through

. 2 cups fat free, low sodium chicken broth

. 1 14.5 ounce can diced tomatoes and juices

. 1 8 ounce can no-salt-added tomato sauce

. 1 medium sweet potato, cut into 1 inch pieces

. 3 cups baby spinach

. 2 cooked chicken breasts, cubed 

list end

 

Preparation:

Heat oil on medium heat and sauté onions, garlic, celery and carrots for 6-7 
minutes. Sprinkle curry powder and stir well. Add broth, canned tomatoes and

tomato sauce. Bring to a boil. Add sweet potato chunks, reduce heat, cover and 
simmer for 25 minutes, until lentils are tender. Stir in baby spinach and

cooked chicken. Cover and simmer for 5 minutes. 

 

Serves 6 

 

Per Serving: Calories 282, Calories from Fat 27, Total Fat 3.1g (sat 0.3g), 
Cholesterol 33mg, Sodium 190mg, Carbohydrate 38.3g, Fiber 14.5g, Protein 25.4g

[blindweightwatcher] Lentil and Sweet Potato Stew

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