Sunny-Side Up Lentil Salad |
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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 4 |
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This surprising spin on salad features lentils; their fiber can help lower your blood cholesterol and risk for diabetes. Ingredients:
1 can (14.5 ounces) diced tomatoes, including liquid |
1 cup chopped onion |
3/4 cup lentils, rinsed |
2/3 cup finely diced celery |
1/2 cup finely diced carrot |
1 tablespoon chopped fresh thyme |
2 1/2 tablespoons white wine vinegar |
2 tablespoons chopped fresh tarragon (or parsley) |
1 teaspoon dijon mustard |
2 teaspoons olive oil |
4 eggs |
4 cups mixed baby lettuces |
Directions:
1. Boil 3 cups water, tomatoes, onion, lentils, celery, carrot and thyme in a medium saucepan. Reduce heat to medium-low; simmer until lentils are tender, 20 to 25 minutes. Drain; reserve cooking liquid. Return liquid to pan; boil over high heat to reduce liquid to 1/4 cup. Add 2 tablespoons vinegar and lentil mixture to liquid; stir over medium heat. Add 1 tbsp tarragon; season with salt and pepper. Remove from heat but keep warm. Whisk remaining 1⁄2 tbsp vinegar in a bowl with mustard and oil; add salt and pepper. Coat a medium skillet with cooking spray; set over medium heat. Carefully add eggs so yolks remain whole; cook until whites are set; add salt and pepper. Toss lettuces with mustard dressing; divide evenly among 4 plates. Top greens with 1/4 lentils and 1 egg each; sprinkle with remaining 1 tablespoon tarragon.
2. Serve with: Half of a 6-inch whole-wheat pita per person
3. Per serving with side: 398 calories, 9 g fat, 2 g saturated, 60 g carbohydrates, 18 g fiber, 22 g protein Nutritional analysis provided by Self Per serving: 285 calories, 8 g fat, 2 g saturated, 37 g carbohydrates, 15 g fiber, 18 g protein Nutritional analysis provided by Self
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