===========================================================================
 BBS: The GWE BBS [ASV/CIN]
Date: 01-26-94 (16:37)             Number: 398
From: COLOMBIA #22 @1618012*1      Refer#: NONE
  To: SCARLETT #36 @1206004*1       Recvd: NO  
Subj: No Fat Recipies?               Conf: (37) Home Cooki
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To: scarlett #36 @1206004*1
Subject: No Fat Recipies?

s>Does anyone out there have any decent recipies for ANYTHING that is no
s>fat?

Well, this is not NO fat, but is Pretty low fat, esp for the nutritional
content.  I will make the note that this (as written) is pretty bland,
and if you like spice to your food add more Curry, or other spices...
(ps makes 4 serv. (BIG SERVINGS) at 408 cal and 4g fat per)


Curried Lentils, Chicken, and Barley

1 ts. Olive Oil
1 cup Chopped Onion
1 1/4 cup Chopped (red) Bell Pepper
2 cup Chicken Broth (using Low or no fat broth
2 cup Water          would lower the fat content further)
3/4 cup Uncooked med. Pearl Barley
1/2 cup Sliced Carrots
1 1/2 ts. Curry Powder
3/4 c Dried Lentils
1 pk (10 oz) Frozen Chopped Kale (thawed)
8 oz (1/2 lb) chicken breast cut into bite-sized pieces


Heat oil and saute onions in a large(ish) Saucepan (I use a dutch oven)
Add Peppers, Broth, water, barley, carrots, and curry
Bring to a boil, reduce heat, then cover and simmer 10-15 min
Add lentils, and simmer (covered) 30-35 min, stirring occasionally 'til
Lentils are tender
Stir in remaining ingredients (kale & chicken)
Cover and cook 4-6 min stirring occasionally til chicken is no longer
pink in the center.

(Just a note.  I couldn't find Kale so I tried using frozen spinach.
DON'T.  Spinach is all stringy and does not work in the recipe in my
opinion.)

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