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Recipe: pasta with lentil-tomato sauce

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Stretch one pound of pasta to feed eight people by adding an abundance of vegetables and beans. Create a hearty and filling pasta dish without loading up on starch. You can also try mixing an ounce of two or pasta with veggies and lean protein like shrimp or chicken.

Makes 8 servings

Ingredients:

2 T olive oil
1 large onion, finely diced
1/2 cup finely chopped carrots
5 cloves minced garlic
1 1/2 cups lentils, rinsed
1/2 tsp dried thyme
1 can (28 oz.) crushed tomatoes in puree
Coarse salt and ground pepper
2/3 cup plain low-fat yogurt
1 lb rotini, spaghetti or linguini, whole-wheat
Grated Parmesan, optional

In a large pot, heat oil over medium heat and add onion, garlic and carrots. Cook, stirring occasionally, until soft - about 5 minutes. Add lentils and thyme, and stir about 2 minutes more, coating lentils.

Add crushed tomatoes and 4 cups of water, and bring to a boil. Reduce heat, cover and simmer, stirring occasionally, until lentils are tender - about 45 minutes.

Season with salt and pepper to taste (be careful if on sodium restriction). Remove from heat. If eating right away, stir in yogurt.

Meanwhile, cook pasta according to directions. Toss with sauce and top with a sprinkle of grated Parmesan if desired.

Nutritional information per serving:

Calories 430
Fat 4.5 g
Protein 25 g
Carbs 73 g
Fiber 14 g
Sodium 205 mg

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