When you first glance at the nutritional information for this recipe, your reaction is probably something like “Holy Cow! 70g carbs!” Notice, however, that this recipe also has 22g fiber. Most nutritionists say if you are carb counting, you can subtract half of the fiber grams in a food from its carb grams. In this case, half of 22 is 11 and 70-11=59g. If this is still over your carb limit for an individual meal, reduce your portion size. This recipe makes two very generous servings.
Lentil Spaghetti is low in Saturated Fat, Sodium and Cholesterol. It is also a good source of Thiamin, Folate, Selenium, Dietary Fiber, Vitamin C and Manganese.
Adapted from No-Fuss Diabetes Recipes for 1 or 2
½ Tbsp olive oil
½ cup chopped onion
1 green bell pepper, seeded and chopped
1 cup reduced-sodium chicken or vegetable stock
½ cup dry lentils
1 bay leaf
1 cup Oven-Roasted Tomato Sauce or other pasta sauce
1½ cups cooked whole-wheat spaghetti
Place oil in medium saucepan; add onion and bell pepper. Sauté over medium-low heat for 10 minutes or until vegetables have softened.
Add stock, lentils and bay leaf. Bring to a boil, then reduce heat. Simmer, covered, for at least 50 minutes or until lentils are tender. You may need to add more stock during the cooking process. Check at the 30 minute mark and then again at the 40 minute mark. There should be some liquid in the pan with the lentils at all times.
Stir in the pasta sauce and continue to simmer, uncovered, for about 5 minutes. Discard bay leaf. Pour sauce over spaghetti and serve.
Makes 2 servings
Per serving: 433 calories, 8g fat (2g sat), 4mg cholesterol, 303mg sodium, 70g carb, 22g fiber, 8g sugar, 22g protein