Estimated Nutrition (whole recipe, rough)
Counts 9 of 12 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Lentil | 1/2 cup cooked (99g) | 115 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Celery | 1 stalk (40g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Bay Leaf | 1 leaf (0.6g) | 2 |
| Leaf | not in our table | 0 |
| Marjoram | not in our table | 0 |
| Water Chestnut | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 cup red lentil
- 3 cup chicken broth
- 1 bay leaf
- 1/4 tsp dried leaf marjoram
- 1/4 tsp dried leaf thyme
- 1 tsp virgin olive oil
- 1 med size carrot, chopped
- 1 med size celery stalk
- -chopped
- 2 green onion, chopped
- 1/4 tsp hot pepper flakes
- -(optional)
- 1/2 cup water chestnuts, sliced
- -rinced, drained
- 1/4 cup balsamic vinaigrette
- =
Directions
Rinse lentils and place in a saucepan with broth, bay leaf, marjoram and thyme. Bring to a boil, reduce heat and simmer, uncovered, 30 minutes or until tender. Drain in a colander. Heat oil in a non-stick saucepan and stir-fry vegetables 3 minutes. Add lentils, hot pepper, water chestnuts and vinaigrette. Serve on a bed of lettuce leaves. Food exchnges per serving: 1 vegetable exchange + 1 starch/bread exchange + 1 low-fat meat exchange; cal: 115; cho: 0mg; car: 21g; pro: 9g; sod: 24mg; fat: 4g;