© Tina Rupp
Lentils with Chicken Sausage
- TOTAL TIME: 30 MIN
- SERVINGS: 4
This is Annie Wayte's healthy rendition of the classic British dish of bangers and mash. Instead of pork sausages, she uses chicken ones, and she replaces mashed potatoes with fiber-rich lentils.
- 1 cup French green lentils (7 ounces)
- 4 cups chicken stock or low-sodium broth
- 1 carrot, cut into 1-inch pieces
- 1 celery rib, cut into 1-inch pieces
- 1 small onion, quartered, plus 1 large onion, cut through the root end into 8 wedges
- 1 garlic clove
- 2 tablespoons canola oil
- 4 thyme sprigs
- 1 cup baby spinach leaves, coarsely chopped
- Salt and freshly ground pepper
- 4 precooked chicken sausages (3/4 pound)
- 1 1/2 tablespoons balsamic vinegar
- In a medium heavy soup pot, combine the lentils with the chicken stock. Cover and bring to a boil.
- In a food processor, pulse the carrot, celery, quartered onion and the garlic until finely chopped. In a large skillet, heat 1 tablespoon of the oil. Add the vegetables and the thyme and cook over moderately high heat until softened, 3 minutes; scrape into the lentils, cover and cook over moderate heat until the lentils are tender, 20 minutes. Stir in the spinach; season with salt and pepper.
- Meanwhile, heat the remaining 1 tablespoon of oil in the skillet. Add the onion wedges and sausages and cook over moderate heat, turning occasionally, until the onions are softened, 8 to 10 minutes. Add the balsamic vinegar and cook for 1 minute.
- Thickly slice the sausages. Stir the sausages, onions and any accumulated juices into the lentils; discard the thyme sprigs. Spoon the lentils and sausages into bowls and serve.
Notes One serving 494 cal, 24 gm total fat, 4.8 gm saturated fat, 39 gm carb, 9 gm fiber.