Indian Lentil Chili

By Elena VoropayLegumes are wonder foods as they are low in fat and absorb the flavor of spices and herbs, making them fun and tasty to eat. People have been eating legumes for thousands of years and these foods are the main source of protein for people in many cultures all over the world. Beans and other legumes have all the nutrients now recognized as important in preventing heart disease, cancer and obesity. They are high in complex carbohydrates, protein and fiber and they are extremely low in fat. The following recipe will surprise you with refreshing Indian flavor.

Indian Lentil Chili

3/4 cup dried brown lentils, cleaned
1 can (14.5 ounces) tomatoes, crushed
1 medium green bell pepper, chopped
1 medium yellow onion, chopped
1 teaspoon crushed fresh garlic
2 tablespoons chili powder
1/2 teaspoon ground cumin
1/4 teaspoon ground allspice
1 can (15 ounces) tomato sauce
2 cups fresh or frozen (thawed) whole kernel corn

Directions

Place all of the ingredients except for the tomato sauce and corn in a 2.5-quart pot, and bring to a boil over high heat. Reduce the heat to low, cover, and simmer, stirring occasionally, for 30 minutes, or until the lentils are tender.

Add the tomato sauce and corn to the lentil mixture. Stir to mix, cover, and simmer for 10 to 15 additional minutes.

Transfer the chili into individual serving bowls, and serve hot.

Makes 8 cups

Spring Asparagus & Cheese Omelet

By Elena VoropayCelebrate spring with early harvest – eggs and asparagus. Asparagus is in season — it peaks between February and June. In addition to its mild, fresh taste, asparagus is a good source of folate, vitamin A and potassium. At just 22 calories per half cup, that?s an unbeatable value! Eggs symbolize new life and are a good source of high-quality protein that won?t raise cholesterol. Egg whites, totally fat-free and full of amino acids, are good for you. But don’t throw away the yolks; they contain significant amounts of vitamin A, as well as lutein and zeaxanthin — two antioxidants that can help you maintain your eye sight even when you age.

Spring Asparagus & Cheese Omelet

10 oz. asparagus spears
3 whole eggs
10 egg whites
1/2 tsp. salt
1/4 tsp. pepper
1/4 tsp. crushed dried basil
2 Tbsp. your favourite grated cheese (asiago, parmesan, chedder, mozzarella)
4 green onions, chopped

1. Steam asparagus until tender (about 5 minutes). Cut into 1″ pieces. Whisk together eggs, eggs whites and 1/2 cup water; stir in salt, pepper and basil.

2. Spray a nonstick skillet with butter-flavor cooking spray and heat until water sprinkled onto pan evaporates. Pour 1/4 of egg mixture onto skillet. Using a rubber spatula, push cooked egg into center, tilting pan so liquid runs onto hot surface. When no more liquid appears, sprinkle 1/4 of the cheese, onions and asparagus on half egg mixture; fold over and flip. Cook until lightly browned and turn out onto plates. Repeat to make 3 more omelets.

Makes 4 servings.

Nutritional values per serving: 130 calories, 5g fat, 5g carbohydrates, 16g protein, 480mg sodium, and 2g fiber.

Note: You can substitute drained canned asparagus, spinach, broccoli, or other vegetables for fresh asparagus.