|Olive oil||1 tablespoon|
|Medium onion, chopped||1|
|Celery stalks, sliced||2|
|Medium carrots, sliced||2|
|Garlic cloves, minced||2|
|Vegetable stock or broth||3 cups (24 ounces)|
|Dried lentils, washed||1 cup|
|Reduced-sodium diced tomatoes, undrained||1 (14.5-ounce) can|
|Parsley, finely chopped||2 tablespoons|
|Dried marjoram||1 teaspoon|
|Dried thyme||½ teaspoon|
|Pepper to taste|
|Grated Parmesan cheese||4 tablespoons|
- Heat olive oil in a Dutch oven or large heavy pot over medium heat. Add onions, celery, carrots, and garlic, and sauté for 6-7 minutes.
- Add vegetable stock, water, lentils, tomatoes, and herbs, and bring to a boil. Reduce heat, cover, and simmer until lentils are tender, about 30 minutes.
- Add ¼ teaspoon salt and pepper to taste.
- Serve and top with Parmesan cheese.
1 starch; 1 very lean meat ½ lean meat; 2.5 vegetables; 1 fat
Side Suggestions: Provolone Paninis
For each person, place 2 slices of provolone cheese between 2 slices of whole wheat bread. Place nonstick grill pan or skillet over medium-high heat and spray with cooking spray. Add sandwiches to the pan and then place a plate with a canned food item or other weight on top. Cook for 1-2 minutes on each side. (Alternatively you can also use a panini press.)
|Serving Size||½ of recipe|
|Saturated Fat||2 g|
|Dietary Fiber||17 g|
Many medical groups felt that early exposure to certain foods like peanuts increased a child's risk of developing food allergies. However, newer research including this trial suggest that early exposure may actually decrease the risk of developing food allergies.
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