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Cooked by: Chef / Health: Low Fat / Last Modified: 3/24/2004 / Base: Low fat / Course: soup / Number of Servings: 6 |
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Directions: Cut the rind off the orange in one long strip. Scrape off all of the
excess pith from the back and set aside. Squeeze the juice from the orange
and reserve.
Place the olive oil in a large, heavy pot over low heat. Add the onions
and carrots and cook, stirring occasionally, until wilted, about 15 min.
Sprinkle with salt, pepper and marjoram.
Add the tomatoes, tomato paste, brown sugar, broth, reserved orange peel
and juice, and the lentils. Bring the mixture to a boil, reduce the heat to
medium and simmer, partially covered, for 30 minutes, stirring
occasionally.
Remove the orange peel and discard. Adjust seasonings and stir in the
parsley. Serve steaming hot with warm crusty bread.
Serves 6
NOTE: Original recipe used 2 T oil... I reduced it and it was fine.
Cal 215.6, Fat 2.9g, Carb 36.2g, Fib 13.8g, Pro 13.9g, Sod 785mg, CFF 11.5%.
| Ingredients:
1 Navel Orange
2 1/2 Teaspoon(s) Olive Oil
3 medium Onions
4 medium Carrots
1/2 Teaspoon(s) Salt
1/4 Teaspoon(s) Black Pepper
2 Teaspoon(s) Dried Marjoram
28 Ounce(s) Peeled Plum Tomatoes
1 Tablespoon(s) Tomato Paste, Generous
1 Teaspoon(s) Dark Brown Sugar
6 Cup(s) Nonfat Chicken Broth
1 Cup(s) Dried Lentils, Red, Rinsed
1/4 Cup(s) Coarsely Chopped Parsley |
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