Serves: 6
Total Calories: 434

4 , medium green onions, , chopped (1/4 cup)
1 tablespoon finely chopped ginger root
1/8 teaspoon crushed red pepper
2 cloves garlic, finely chopped
1 (49 1/2-ounce) can or 3 cans (14 1/2 ounces each) vegetable broth
1 1/2 cups dried lentils (12 ounces), sorted and rinsed
1 teaspoon ground turmeric
1/2 teaspoon salt
1 large tomato, chopped (1 cup)
1/4 cup shredded coconut
2 tablespoons chopped fresh mint leaves or 2 teaspoons dried mint leaves
3 cups hot cooked rice
1 1/2 cups plain fat-free yogurt

1. Spray 3-quart saucepan with cooking spray. Cook inions, gingerroot, red pepper and garlic in saucepan over medium heat 3 to 5 minutes, stirring occasionally, until onions are tender.
2. Stir in 5 cups of the broth, the lentils, turmeric and salt. Heat to boiling reduce heat to low. Cover and simmer 25 to 30 minutes, adding remaining broth if needed, until lentils are tender. Stir in tomato, coconut and mint. Serve over rice with yogurt.

NUTRITION INFORMATION
1 Serving

Calories 285 (Calories from Fat 20)
Fat 2g (Saturated 1g)
Cholesterol 0mg
Sodium 820mg
Carbohydrate 61g (Dietary Fiber 12g)
Protein 18g

%DAILY VALUE: Vitamin A 20% Vitamin C 10% Calcium 18% Iron 32%

DIET EXCHANGES: 4 Starch

From "Betty Crocker's Low-Fat, Low-Cholesterol Cooking Today." Text Copyright 2005 General Mills, Inc. Used with permission of the publisher, Wiley Publishing, Inc. All Rights Reserved.

Nutritional Facts:

Serves: 6
Total Calories: 434
Calories from Fat: 8

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-LOW-FAT COOKING 101: SIMPLE STEAMING METHODS
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