Barbecue Baked Lentils (5 PTS)

Recipe Ingredients

3 cups	711ml	Water
2 cups	474ml	Dried brown lentils
1/2 teaspoon	2.5ml	Salt - divided
1 cup	62g / 2.2oz	Diced onion
2/3 cup	157ml	Ketchup
1/3 cup	109g / 3.8oz	Maple syrup
1/4 cup	59ml	Prepared mustard
1/2 teaspoon	2.5ml	Ground ginger
1/2 teaspoon	2.5ml	Vanilla extract
1/4 teaspoon	1.3ml	Ground allspice
1/4 teaspoon	1.3ml	Black pepper

Recipe Instructions

1. Preheat oven to 350 degrees.

2. Combine water, lentils, and 1/4 teaspoon salt in a large saucepan. Bring

to a boil; cover, reduce heat to medium-low, and simmer 20 minutes. Drain

lentils in a colander over a bowl, reserving 1 cup cooking liquid.

3. Combine lentils and diced onion in an 11 x 7-inch baking dish. Combine

1/4 teaspoon salt, reserved cooking liquid, ketchup, and remaining

ingredients. Pour ketchup mixture over lentil mixture, stirring to combine.

Bake at 350° for 1 hour.

Per serving ( 3/4 cup): CALORIES 233 (4% from fat); FAT 1g

(sat 0.1g, mono 0.4g, poly 0.3g); PROTEIN 14.4g; CARB 44.2g;

FIBER 6.2g; CHOL 0mg; IRON 4.9mg; SODIUM 488mg; CALC 49mg

Source:
Weight Watchers Magazine, Jan/Feb 1998

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