Joy Kirkpatrick and Judy Gillard have created satisfying, healthful and extremely economical vegetarian dishes for their new cookbook, “Beyond Alfalfa Sprouts and Cheese”(Chronimid, $12.95).
One of my favorite dishes is this curried lentils and rice. It is wonderfully easy and can be a hearty main dish or a side dish.
CURRIED LENTILS AND RICE
Preparation time: 7 minutes
Cooking time: 55 minutes
Standing time: 10 minutes
Yield: Six servings
2 cloves garlic, minced
1 small onion, chopped
2 tablespoons minced fresh ginger
1 1/2 teaspoons curry powder
1/2 teaspoon cumin seeds, crushed, or 1/4 teaspoon ground cumin
1/4 teaspoon ground allspice
1/8 teaspoon turmeric
1 cup lentils, rinsed
3/4 cup brown rice, rinsed
3 cups water
Salt to taste
Chopped fresh cilantro
1. Spray a large, heavy pan with non-stick cooking spray. Heat pan to medium heat. Add garlic, onion and ginger and cook until a golden brown. Add spices and cook 2 more minutes.
2. Add lentils and rice and mix well. Stir in water; heat to a boil. Reduce heat to low and cook, covered, 35 to 45 minutes, or until the lentils and rice are tender and all of the liquid is absorbed. If necessary, add a few more tablespoons of water to cook until the rice is tender.
3. Remove from heat and allow to stand, covered, 10 minutes before serving. Add salt if desired. Serve sprinkled generously with chopped cilantro.
Nutrition information per 1-cup serving: 73 calories; no cholesterol; negligible fat; 71 milligrams sodium.
Q-Dear Jeanne: We love this over fresh fruit salad. Can you help me cut down on the amount of fat in it?
POPPY-SEED DRESSING
Preparation time: 5 minutes
Cooking time: 5 minutes
Yield: 2 1/2 cups
1 cup sugar or honey
1/2 cup vinegar
1 1/4 teaspoons salt
1 1/3 cups vegetable oil
1 tablespoon grated onion
2 teaspoons poppy seeds
1 1/4 teaspoons dry mustard
1. Combine sugar, vinegar and salt in a saucepan. Heat over low heat until sugar dissolves. (If using honey, do not heat mixture.)
2. Pour dissolved sugar into a quart jar. Add oil, onion, poppy seeds and mustard. Shake to mix; refrigerate. Shake before serving.
Helen Rohde, Litchfield, Minn.
A-Dear Helen: This sweet and tangy dressing is indeed good over avocado, grapefruit or other seasonal fresh fruits. By replacing some of the oil with water I have reduced the fat. Honey and apple-juice concentrate combine for just the right amount of sweetness. I like this dressing best made with raspberry vinegar, but any mild vinegar would be fine.
LIGHT POPPY-SEED DRESSING
Preparation time: 5 minutes
Yield: 2 1/2 cups
1/2 cup frozen apple-juice concentrate, thawed
1/4 cup honey
1/2 teaspoon salt
1/2 cup raspberry vinegar or other mild vinegar
1/3 cup canola oil
3/4 cup water
1 tablespoon grated onion
1 1/2 teaspoons dry mustard
2 teaspoons poppy seeds
1. Combine all ingredients in a 3- or 4-cup container with a tight-fitting lid. Shake to mix ingredients. Refrigerate several hours to blend flavors. Shake again before serving.
Nutrition information per 2-tablespoon serving: Original recipe: 185 calories; no cholesterol; 15 grams fat; 149 milligrams sodium. Revised recipe: 60 calories; no cholesterol; 4 grams fat; 61 milligrams sodium.
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