7 Servings
1 tablespoon acceptable vegetable oil
1 tablespoon water
3 cloves
garlic, minced
2 onions, chopped
1 green bell pepper, finely chopped
3 1/2
cups chicken broth
12 ounces light beers
1 1/4 cups water
1 1/2 cups lentils,
rinsed
1 teaspoon salt-free all-purpose seasoning
3 tablespoons chili powder
1
1/2 teaspoons ground cumin
1/4 teaspoon cayenne pepper
1 teaspoon sugar
6
ounces tomato paste
6 green onions, finely chopped
2 ounces grated lowfat cheddar
cheese
Heat oil and water in heavy stockpot over medium high heat. Add garlic,
onions and bell pepper. Sauté 8 to 10 minutes. Add broth, beer, water, lentils, seasonings
and tomato paste. Bring to a boil, reduce heat, cover and simmer 1 to 1 1/2 hours,
or until lentils are tender. Stir occasionally and add water if necessary.
Spoon
into heated bowls and top with green onions and cheese.
Amount Per Serving
Calories 278 Calories from Fat 47
Percent Total Calories
From:
Fat 17% Protein 25% Carb. 55%
Nutrient Amount per Serving Value
Total Fat 5 g 8%
Saturated Fat 1 g 6%
Cholesterol 4 mg 1%
Sodium 812 mg 34%
Total Carbohydrate 38 g 13%
Dietary Fiber 3 g 14%
Sugars 0 g
Protein 17 g
Vitamin A 33% Vitamin C 47% Calcium 0% Iron 30%
