From Eatingwell Magazine - September/October 2011 Issue.
Makes:
4 servings (about 2 cups each)
Active time: 45 minutes
Total time: 45 minutes
To make ahead: Prepare the filling (step 3), cover and refrigerate for up to 1 day
cost per serving: under $1.50
The recipe can also be made in a broiler-safe casserole dish.
Serve with: spinach salad with oranges, walnus and red-wine vinaigrette
Ingredients:
1 pound Yukon Gold or white potatoes, peeled and cut into 1 inch chunks
1/2 cup buttermilk
1 tablespoon butter
3/4 teaspoon salt, divided
1/2 teaspoon freshly ground pepper, divided
1 tablespoon extra-virgin olive oil
1 large onion, finely diced
1/2 cup finely diced carrot
1 tablespoon water
3/4 cup frozen corn kernels, thawed
1 teaspoon chopped fresh thyme or 1/2 teaspoon dried
3 tablespoons all purpose flour
1 14 oz can vegetable broth
1 1/2 cups cooked or canned (rinsed) lentils (if using canned lentils (15 oz can = 1 1/2 cups. rinse canned lentils before cooking with them to reduce the sodium by about 35%)
1. Place potatoes in a large saucepan and cover with 2 inches of water. Bring to a simmer over medium-high heat. Reduce heat to medium, partially cover and cook until tender, 10 to 15 minutes. Drain and return the potatoes to the pot. Add buttermilk, butter and 1/4 teaspoon each salt and pepper. Mash with a potato masher until mostly smooth.
2. While the potatoes are cooking, position rack in upper third of oven; preheat broiler. Coat four 10 to 12 ounce broiler safe ramekins (or an 8 inch square broiler safe baking dish) with cooking spray. Place ramekins on a broiler safe baking sheet.
3. Heat oil in a large skillet over medium high heat. Add onion, carrot and water. Cover and cook, stirring occasionally, until softened, 3 to 5 minutes. Stir in corn, thyme and the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper; cook, stirring occasionally for 2 minutes. Sprinkle with flour and stir to coat. Stir in broth. Bring to a simmer; cook, stirring for 1 minute. Stir in lentils and cook, stirring constantly, for 2 minutes.
4. Divide the hot lentil mixture among the prepared ramekins (or spread in the baking dish). Top with the mashed potatoes. Broil, rotating halfway through, until the potato is lightly browned in spots, 6 to 10 minutes.
Nutritional Information:
326 calories
8 g fat (3 g sat, 4 g mono)
9 mg cholesterol
55 g carbohydrate
9 g added sugars
12 g protein
10 g fiber
679 mg sodium
842 mg potassium
Vitamin A (65% daily value)
Folate (45% dv)
Vitamin C (25% dv)
Potassium (24% dv)
Iron (20%dv)
Magnesium (16% dv)
Makes:
4 servings (about 2 cups each)
Active time: 45 minutes
Total time: 45 minutes
To make ahead: Prepare the filling (step 3), cover and refrigerate for up to 1 day
cost per serving: under $1.50
The recipe can also be made in a broiler-safe casserole dish.
Serve with: spinach salad with oranges, walnus and red-wine vinaigrette
Ingredients:
1 pound Yukon Gold or white potatoes, peeled and cut into 1 inch chunks
1/2 cup buttermilk
1 tablespoon butter
3/4 teaspoon salt, divided
1/2 teaspoon freshly ground pepper, divided
1 tablespoon extra-virgin olive oil
1 large onion, finely diced
1/2 cup finely diced carrot
1 tablespoon water
3/4 cup frozen corn kernels, thawed
1 teaspoon chopped fresh thyme or 1/2 teaspoon dried
3 tablespoons all purpose flour
1 14 oz can vegetable broth
1 1/2 cups cooked or canned (rinsed) lentils (if using canned lentils (15 oz can = 1 1/2 cups. rinse canned lentils before cooking with them to reduce the sodium by about 35%)
1. Place potatoes in a large saucepan and cover with 2 inches of water. Bring to a simmer over medium-high heat. Reduce heat to medium, partially cover and cook until tender, 10 to 15 minutes. Drain and return the potatoes to the pot. Add buttermilk, butter and 1/4 teaspoon each salt and pepper. Mash with a potato masher until mostly smooth.
2. While the potatoes are cooking, position rack in upper third of oven; preheat broiler. Coat four 10 to 12 ounce broiler safe ramekins (or an 8 inch square broiler safe baking dish) with cooking spray. Place ramekins on a broiler safe baking sheet.
3. Heat oil in a large skillet over medium high heat. Add onion, carrot and water. Cover and cook, stirring occasionally, until softened, 3 to 5 minutes. Stir in corn, thyme and the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper; cook, stirring occasionally for 2 minutes. Sprinkle with flour and stir to coat. Stir in broth. Bring to a simmer; cook, stirring for 1 minute. Stir in lentils and cook, stirring constantly, for 2 minutes.
4. Divide the hot lentil mixture among the prepared ramekins (or spread in the baking dish). Top with the mashed potatoes. Broil, rotating halfway through, until the potato is lightly browned in spots, 6 to 10 minutes.
Nutritional Information:
326 calories
8 g fat (3 g sat, 4 g mono)
9 mg cholesterol
55 g carbohydrate
9 g added sugars
12 g protein
10 g fiber
679 mg sodium
842 mg potassium
Vitamin A (65% daily value)
Folate (45% dv)
Vitamin C (25% dv)
Potassium (24% dv)
Iron (20%dv)
Magnesium (16% dv)
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