Food with honest flavor that's robust enough to thaw winter's chill but still simple and healthful: Take another look at some old favorites, and those desirable characteristics can emerge.
This version of lentil stew with ham and greens has just more than 8 grams of fat per serving and can be cooked in one pot in less than an hour.
The recipe is among several in Cooking Light magazine's January-February issue, in a feature offering "sustenance for the season." All these dishes require, Ken Haedrich writes, are "good ingredients, a sharp knife, a solid pan." Oh, and, if you're lucky, he adds, "the company of family and good friends."
Lentil Stew With Ham and Greens
1 1/2 tablespoons olive oil
1 cup chopped onion
3 garlic cloves, minced
5 cups fat-free, less-sodium chicken broth
1 cup dried lentils
1/2 cup chopped carrot
2 bay leaves
3 cups chopped Swiss chard, collard greens or spinach
1 1/2 cups chopped baking potato
1 cup chopped smoked ham
14 1/2-ounce can diced tomatoes, drained
1 teaspoon dried basil
1/2 teaspoon dried thyme
1/2 teaspoon black pepper
3 tablespoons chopped fresh parsley
Heat oil in a Dutch oven over medium-high heat. Add onion and garlic; saut minutes. Add broth, lentils, carrot and bay leaves; bring to a boil. Partially cover, reduce heat, and simmer 20 minutes. Add Swiss chard, potato and ham; bring to a boil. Reduce heat; simmer 15 minutes or until potato is tender. Stir in tomatoes, basil, thyme and pepper; simmer 10 minutes. Discard bay leaves. Sprinkle with parsley.
Makes 5 servings (serving size about 1 1/2 cups).
Nutrition information per serving: 320 cal., 8.6 g total fat (2 g saturated fat), 20.4 g pro., 41.7 g carbo., 12 mg chol., 943 mg sodium.
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