cup French lentils

1½

cloves garlic

3

sprigs thyme

2

bay leaf

1

cups apple cider

2

tablespoons whole grain Dijon mustard

2

tablespoons cider vinegar

2

shallots, minced

2

tablespoons canola oil

3

teaspoon kosher salt

½

Freshly ground black pepper

 

apple, diced

1

ounces baby spinach

5

cup chopped walnuts

½

1. In a medium pot, cover the lentils, garlic, thyme and bay leaf with water by 2 inches.
2. Bring to a boil then reduce to a simmer. Cook until tender but not mushy – start checking them at 15 minutes.
3. Drain, rinse under cold water and discard the garlic, thyme and bay leaf.
4. In a sauté pan, boil the cider until reduced to 1/3 cup. Allow to the cider to cool then whisk reduced cider together with the mustard, vinegar, shallots, and oil.
5. Season the dressing with up to ½ teaspoon salt and pepper. Toss apples, lentils and spinach in the dressing. Arrange salad on a platter and garnish with the walnuts.

Per Serving:

• Calories: 260
• Total Fat: 10 g (Sat Fat 0.5g)
• Protein: 12 g
• Carbohydrates: 232 g
• Fiber: 10 g
• Cholesterol: 0 mg
• Sodium: 240 mg

cups pearl barley

1½

clove garlic

1

cup pine nuts, toasted

¼

cup grated parmesan

½

cups spinach

4

cup extra-virgin olive oil

¼

teaspoons kosher salt

¾

teaspoon freshly ground black pepper

¼

cup edamame

1

1. Boil the barley in plenty of water until al dente (chewy but not raw in the center), about 30 minutes. While the barley is cooking, make the pesto.
2. Pulse the garlic, pine nuts, cheese, spinach, oil, salt and pepper in a food processor until finely chopped.
3. Reserve ½ cup cooking water.
4. Toss the edamame into the pot with the barley then drain and return them to pot.
5. Stir ¼ cup of cooking water into the pesto.
6. Stir the pesto into the barley and edamame. Add more water if needed to loosen.

Per Serving:

• Calories: 260
• Total Fat: 12 g (Sat Fat 2.5 g)
• Protein: 7 g
• Carbohydrates: 32 g
• Fiber: 6 g
• Cholesterol: 5 mg
• Sodium: 280 mg

PANNA COTTA* INGREDIENTS

cup low-fat (1%) milk

1

cup sugar

¼

envelope plain powdered gelatin

1

tablespoons cold water

2

large container (16-18 ounces) fat-free Greek yogurt

1

teaspoon pure vanilla extract

1

recipe cranberry pear sauce (see below)

1

1. In a large saucepan, heat the milk with the sugar over low heat, stirring, until the sugar has dissolved, about 3 minutes. Remove fromt he heat.
2. Meanwhile, in a small bowl, mix the gelatin with the water and let stand for 2 minutes.
3. Whisk the gelatin into the warm milk and let cool.
4. In a medium bowl, whisk together the yogurt and vanilla extract. Whisk in the milk.
5. Pour 1/3 cup of the mixture into each of 8 serving glasses.
6. Refrigerate until set, about 2 hours. Serve with the cranberry pear sauce.