HEART HEALTHY RECIPE (LUNCH): MJADARRAH

·         3 cups water

·         1 cup lentils

·         ½ cup bulgar wheat, medium cut

·         1 tsp. garlic powder

·         ½ tsp. salt

·         ¼ tsp. pepper

·         3 medium onions, sliced

·         2 TBSP extra virgin olive oil

·         1 cup nonfat plain yogurt

1.      In medium sauce pan, measure 3 cups of water

2.      Place on stove top over high heat

3.      Rinse and sort lentils to remove foreign particles and add to water

4.      Bring lentils to a boil, then reduce heat and cover to simmer 10-15 minutes

5.      Add bulgar wheat, garlic, salt and pepper, cook for an additional 10-15 minutes

6.      In a medium skillet add oil and onions, cooking over medium high-heat 10-15 minutes until very brown and coked well

7.      Add water if needed to keep the onions from sticking

8.      Mix onions with lentils and serve

Servings:  6

Serving size:  1¼ cup

Nutritional Information

Calories:  240

Fat:  5 g

Saturated Fat:  .5 g                         

Cholesterol:  0 mg              

Sodium:  230 mg                  

Carbohydrate:  37 g            

Fiber:  13 g

Protein:  13 g

"The Perfect Day"
By: Nanette Cameron, RD