I realized there was a bit of disconnect in my head when I borrowed the AHA cookbook from the library. I mean, was I only planning on heart-healthy cooking for three weeks? I ordered my own copy, it has arrived, and tonight we are trying out first recipe: Lentil Chili Soup
1 tsp canola or corn oil
1-2 med onions, chopped
1 med green bell pepper, chopped (finely)
3 med garlic cloves, minced
3 1/2 cups fat-free, low-sodium chicken broth*
12 oz light beer
1 1/4 cups water (add addtl 1/2 to 1 cup water)
1 1/2 cups dried lentils, sorted for stones and shriveled lentils and rinsed (12 oz)
1-6 oz can no-salt added tomato paste
2 1/2 to 3 tbls chili powder†
1 1/2 tsp ground cumin
1 tsp salt-free all-purpose seasoning blend
1 tsp sugar
1/4 tsp cayenne
1/2 cup grated fat-reduced cheddar cheese
3 or 4 medium green onions thinly sliced
In a stockpot, heat the oil over medium-high heat. Cook the onions, bell pepper, and garlic for (approx.) 10 minutes, stirring frequently.
Stir in the broth, beer, 1 1/4 cups water, lentils, tomato paste, chili powder, cumin, seasoning blend, sugar, and cayenne. Increase the heat to high and bring to a boil. Reduce the heat and simmer, partially covered, for 35-40 minutes, or until the lentils are tender, stirring occasionally. Gradually stir in the remaining 1/2 to 1 cup water as needed for the desired consistency. Serve sprinkled with Cheddar and green onions.
Note: Darr thinks the dish might improve through technique, like adding the paste to the onions, pepper, and garlic and cooking for a bit before adding the rest of the ingredients.
Outcome: I like it, and would make it again. Darr said it was "thin" and didn't like it. Hen didn't try it.
*I used my homemade broth.
†Chili powder has surprisingly little sodium. Woot!