Beef and Lentils in Tomato-Wine Sauce



Description

For a speedy dinner that requires little effort, try this savory blend of ground beef, carrots, and lentils. Unlike dried beans, lentils don’t require any soaking time and cook quickly.

Ingredients

Vegetable oil spray
1 pound lean ground beef
14.5-ounce can fat-free, low-sodium chicken broth
1 cup water
1 cup dried lentils, sorted for stones or shriveled lentils and rinsed
2 large carrots, thinly sliced
8-ounce can no-salt-added tomato sauce
1/2 cup dry red or white wine (regular or nonalcoholic) or fat-free, low-sodium chicken broth
2 teaspoons salt-free garlic-herb seasoning blend
1/2 tablespoon dried oregano, crumbled
1 teaspoon celery seeds
1 teaspoon paprika
1/4 teaspoon pepper
1/4 teaspoon salt

Cooking Instructions

Lightly spray a Dutch oven with vegetable oil spray. Cook the beef over medium-high heat for 7 to 8 minutes, or until browned on the outside and no longer pink in the center, stirring occasionally to turn and break up the beef. Pour into a colander and rinse under hot water to remove excess fat. Drain well. Wipe the Dutch oven with a paper towel. Return the beef to the Dutch oven.

Stir in the remaining ingredients. Bring to a simmer over medium-high heat. Reduce the heat and simmer, covered, for 25 to 30 minutes, or until the carrots and lentils are tender, stirring occasionally.



Nutritional Analysis
Per serving
Calories Per Serving
356
Total Fat
5 g
Saturated Fat
1.5 g
Trans Fat
0
Polyunsaturated Fat
.5 g
Monounsaturated Fat
2 g
Cholesterol
51 mg
Sodium
254 mg
Carbohydrates
37 g
Fiber
13 g
Sugar
13 g
Protein
35 g

Dietary Exchanges


2 starch, 1 vegetable, 4 very lean meat



This recipe is reprinted with permission from American Heart Association One-Dish Meals, Copyright © 2005 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.