Consuming
Thoughts
by
Fay Stickler
Penn State Extension Home
Economist For Berks Co.
Lentils have been an Old
World classic for thousands of
years. Now they’re becoming
stars on all types of New World
menus. From trendy restaurants
to school lunch programs, from
elaborate at-home brunches to
easy family suppers, lentils are
turning up in soups, stuffings,
salads, sandwhiches, and more.
Why?
Because they are versatile,
ways to prepare, quick to cook,
inexpensive, satisfying and very,
very nutritous.
Lentils are good for you! They
are low in fat, calories, and sodi
um, and are high in complex car
borydrates, fiber and protein.
And, they have no cholesterol.
Lentils fit all the recommen
datins for today’s prudent diet,
as suggested by nutrition and
That will go the distance.
These clays, llieie's no business tougher than lorwarcl/iever.se shuttle reduce loaclei and rear blade
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MANOR MOTORS NICHOLS FARM
On Rte. 553 EQUIP.
Penn Run, Pa. Bloomsburg, Pa.
724-254-4753 570-784-7731
B.H.M. FARM
HERNLEY’S FARM EQUIP. INC.
EQUIP., INC. Annville, Pa.
Elizabethtown, Pa. 717-867-2211
717-367-8867
medical experts, including the
National Cancer Institute and
the U.S. Department of
Agriculture.
Versatile lentils are diet food.
In addition to being low calorie
(only 116 calories per half cup
serving) they are filling and sat
isfying because they are high in
fiber and complex carbohy
drates.
- Lentils can go with vegeta
bles, pasta, fish, meat, fowl, and
more. Puree cooked lentils to
create pates, spreads or dip, or to
add to quick breads, muffins or
carrot or zucchini cake for extra
moistness and fiber. Lentils are
easy to sprout, for superb snacks
or to toss into salads, soups or
sandwiches.
Lentil chili, lentil taco salad,
lentil spaghetti sauce, lentil
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and less maintenance
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GRUMELLI HOLTRY’S
FARM SERVICE EQUIPMENT
Quarryville, Pa,
717-786-7318
WERTZ
FARM & POWER
EQUIPMENT, INC.
PA Rt. 516,
Glen Rock, Pa.
717-235-0111
burgers, lentil and chicken
salad, lentils and pasta, lentil
salad in pita bread-the possibili
ties are endless.
To cook lentils, just rinse and
pick over, then simmer on top of
the range, or covered in the
microwave on high, in water
(twice the amount of water as
lentils), or as the recipe directs.
Drain, if needed, and they’re
ready. If you wish, add seasoning
or flavorful ingredients to the
cooking water, since lentils
absorb flavors well. Do not add
acid ingredients, such as toma
toes or lemon juice, until later,
since they will slow cooking. Salt
should be added at the end of
the cooking time for the same
reason.
Lentils need to be pre-soaked
before cooking. Just 20 minutes
simmering, or less, makes them
tender and ready to eat or use in
recipes.
Red Chief Lentils, bright and
coral-colored, have been decorti
cated (skinned) and cook in even
less time-6 to 8 minutes maxi
mum. These pretty lentils are
especially nice for salads and
side dishes. Here’s a recipe to get
you started serving lentils.
Roxbury, Pa.
717-532-7261
C.J. WONSIDLER
BROS.
Quakertown, Pa.
215-536-7523
New Tripoli, Pa.
215-767-7611
Oley, Pa.
215-987-6257
Chicken Lentil Salad
2/3 cup lentils
1 1/2 cups water
1/4 cup reduced-calorie
mayonnaise
2 tablespoons chopped green
onion
dash Tabasco sauce
1 cup diced cooked chicken
1/2 cup diced celery
1/2 cup diced cucumber
1/4 cup diced green pepper
4 cups salad greens
Thoroughly rinse dry lentils
on cold water; removing any
damaged pieces and foreign
material. Drain. Place lentils in
a heavy sauce pan, add water.
Bring to a boil, reduce heat and
simmer, covered, for about 20
minutes. Do not over cook,
lentils should be tender, with
skins intact. Drain immediately
and refrigerate until cool.
In a small bowl, stir together
mayonnaise, green onion and
Tabasco sauce.
In a medium bowl, toss
lentils, chicken, celery, cucumber
and green pepper with dressing.
Cover and refrigerate for an
hour or more to allow flavors to
blend.
Just before serving, arrange
on crisp greens. Yields 4 serv
ings, 1 cup salad each. 210 calo
ries, 7 gr. fat; 33 mg. cholesterol;
123 mg. sodium
Cook’s Questions
3 /« cup sugar
2 cups milk
2 egg yolks, slightly beaten
1 teaspoon vanilla
Melt butter, blend in corn starch, sugar, and salt. Grad
ually add milk, heat to boiling over direct heat, stirring
constantly. Stir in slightly beaten egg yolks. Return to
heat and cook two minutes more, stirring constantly. Add
vanilla. Pour directly into baked pie shell.
Meringue:
3 egg whites
V« teaspoon cream of tartar
3 tablespoons sugar
Beat egg whites and cream of tartar with electric
mixer. Beat until very stiff. Add 3 tablespoons sugar and
beat until sugar is dissolved and egg whites stand in
peaks. Sprinkle the top with coconut. Be sure to seal egg
whites to edge.
Bake at 400 degrees until meringue is evenly browned
8-10 minutes.
Lancaster Farming, Saturday, April 8, 2000-B9
1 medium potato, peeled,
chopped
'/i cup water
'A cup milk
12/jcupsl 2 /jcups flour
3 tablespoons sugar
2 tablespoons grated par
mesan cheese
2 teaspoons baking powder
Vi teaspoons dried basil,
crushed
l A cup vegetable oil
1 egg, beaten
1-2 tablespoons grated par
mesan cheese
In a small saucepan, cook
potato in water, covered, over
medium heat for about 10 min
utes or until tender. Do not
drain. Mash until smooth or
place mixture in blender con
tainer and blend until smooth.
Add milk to make 1 cup. In a
mixing bowl, combine flour,
sugar, cheese, baking powder,
basil, and baking soda. Mix well.
Combine potato mixture, oil
and beaten egg; add all at once
to flour mixture. Stir just until
moistened. Spoon into greased
or paper-lined muffin cups.
Sprinkle tops with parmesan
cheese. Bake at 400 degrees for
20 minutes or until lightly
browned. Remove from pan and
cool on wire rack. Makes 10
muffins.
(Continued from Page B 8)
POTATO PARMESAN
MUFFINS
Potato Board