We like the firmer texture of French green lentils in this hearty dinner salad featuring sausage and tart apples. Serve with pickled beets and your favorite beer.
Makes: 4 servings, about 2 1/4 cups each
Active Time: 30 minutes
Total Time: 30 minutes
4 tablespoons extra-virgin olive oil, divided
2 tablespoons red-wine vinegar
1 tablespoon Dijon mustard
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
3 links hot or sweet turkey sausage, casings removed
3 cloves garlic, minced
2 cups cooked or canned (rinsed) lentils (see Tip)
1 small bulb fennel, finely diced
1 Granny Smith apple, finely diced
2 stalks celery with leaves, finely diced
6 cups arugula or mesclun greens
Whisk 3 tablespoons oil, vinegar, mustard, salt and pepper in a large bowl.
Heat the remaining 1 tablespoon oil in a large skillet over medium-high heat. Add sausage; cook, stirring often and breaking up, until cooked through, about 5 minutes. Add garlic; cook 30 seconds more. Stir in lentils and heat through, about 2 minutes. Stir in 5 tablespoons of the dressing and remove from the heat. Stir in fennel, apple and celery.
Toss greens with the remaining dressing. Serve with the warm lentil mixture on top.
Per serving: 401 calories; 20 g fat (3 g sat, 13 g mono); 53 mg cholesterol; 32 g carbohydrates; 0 g added sugars; 24 g protein; 11 g fiber; 817 mg sodium; 1011 mg potassium.
1 starch, 2 vegetable, 3 lean meat, 3 fat
Tips & Notes
Tip: To cook lentils, place in a saucepan, cover with at least 1 inch of water, bring to a simmer and cook until just tender, 15 to 30 minutes, depending on the type of lentil. Drain and rinse with cold water. 1 cup dry lentils = about 2 1/2 cups cooked. Or use canned lentils: 15-ounce can = 1 1/2 cups. Rinse canned lentils before cooking with them to reduce the sodium by about 35%.
This recipe can be found at www.eatingwell.com. It was provided to The Union Times by Spartanburg Regional Healthcare System Registered Dietitian Kerri L. Lindberg.