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cooking
Curried Beef Short Ribs

Note: I found this was more realistically four servings.

Finishing this dish with lime zest and juice brightens its rich flavors.

Yield 6 servings (serving size: about 3 ounces ribs, 2/3 cup rice, and about 2 1/2 tablespoons sauce)

2 teaspoons canola oil
2 pounds ...continue reading

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Moroccan Chicken and Lentils

Moroccan Chicken and Lentils

This dish freezes well, so you can double the recipe and save half for later.

2 teaspoons vegetable oil
8 ounces skinless, boneless chicken thighs, cut into 1-inch pieces
1 cup chopped onion
1/2 teaspoon salt
1/2 teaspoon ground coriander
1/4 teaspoon ground cumin
1/4 teaspoon ground cinnamon
1/8 teaspoon ground red pepper
1 garlic clove, minced
1 tablespoon tomato paste
1 cup canned brown lentils, rinsed and drained
1 cup fat-free, less-sodium chicken broth
1/2 cup water
2 tablespoons golden raisins
1 cup hot cooked basmati rice
2 tablespoons chopped fresh parsley
1 tablespoon slivered almonds, toasted

Heat oil in a large nonstick skillet over medium-high heat. Add chicken; sauté 5 minutes or until browned. Remove chicken from pan. Add onion and next 6 ingredients (onion through garlic) to pan; sauté 3 minutes. Add tomato paste, and cook 1 minute, stirring constantly. Stir in chicken, lentils, broth, water, and raisins. Reduce heat, and cook 5 minutes or until chicken is done, stirring occasionally. Add rice; cook 1 minute or until thoroughly heated, stirring frequently. Sprinkle with parsley and almonds.
Yield: 2 servings (serving size: 1 1/4 cups)

NUTRITION PER SERVING
CALORIES 502(22% from fat); FAT 12.2g (sat 2.2g,mono 3.8g,poly 4.6g); PROTEIN 37.8g; CHOLESTEROL 94mg; CALCIUM 90mg; SODIUM 1061mg; FIBER 12.8g; IRON 5.9mg; CARBOHYDRATE 61.5g
Dana McCauley
Cooking Light, JUNE 2004

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