Lentils are inexpensive, quick-cooking, and the most nutrient-dense of all legumes, with abundant lean protein, fiber, folate, and iron. For a variation, use eight fresh baby artichokes instead of frozen; remove tough outer leaves, steam as directed, and then cut into quarters.
Recipe Ingredient Details:
8 ounces plain Greek yogurt
1/2 teaspoon curry powder
3 tablespoons chopped fresh mint
1 tablespoon honey
2 cups black or green lentils, washed
4 cups water
1 large lemon
10-12 ounces frozen, quartered artichokes
1 1/2 tablespoons olive oil, plus more to drizzle, divided
4 (6-ounce) salmon filets
Olive oil cooking spray
4 cloves garlic, chopped
16 kalamata olives, pitted and sliced
6 ounces fresh spinach, stems trimmed, leaves roughly cut
1/2 cup chicken or vegetable stock
Whisk together yogurt, curry, mint, and honey, plus a little water to reach a drizzling consistency. Refrigerate until ready to use.
Place lentils in a pot with 4 cups salted water and bring to a simmer. Cook until tender, 20–30 minutes. Drain and spread on a towel.
Cut lemon in half. Squeeze one half to yield about 1ó tablespoons juice; reserve. Cut remaining half into wedges and place in a pot with frozen artichokes and salted water to cover. Bring to a simmer and cook until artichokes are tender but not falling apart, 3–5 minutes. Transfer to ice water to stop cooking; drain, and sprinkle with ó tablespoon reserved lemon juice and 1/2 tablespoon olive oil.
Season salmon with salt and pepper and liberally coat with cooking spray. Coat grill rack with cooking spray and then preheat. Cook salmon 4–5 minutes per side until slightly translucent in center.
Heat remaining 1 tablespoon olive oil in a large sauté pan; when hot, add garlic and sauté for 1 minute. Stir in lentils, artichokes, olives, and spinach. Season with salt and pepper, and moisten with stock a little at a time until mixture is hot. Remove from heat and sprinkle with remaining 1 tablespoon lemon juice.
Place lentil mixture in center of each plate. Place fish fillets on top and drizzle with yogurt sauce. Serve immediately.
Recipe Additional Notes:
PER SERVING: 798 cal, 22g fat (8g mono, 7g poly, 7g sat), 103mg chol, 67g protein, 79g carb, 36g fiber, 371mg sodium
Mon, 2013-08-05 15:52