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Slow Cooker Lentil Stew with Cornmeal Dumplings
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By The Folks at Betty Crocker
Posted June 1st, 2009
This article is reprinted with permission from Betty Crocker Whole Grains: Easy Everyday Recipes, by Betty Crocker Editors, (2007, Betty Crocker)
Betty Crocker Whole Grains: Easy Everyday Recipes
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Servings: 8
Author Notes: The lentils, vegetables, and cornmeal create a main dish that is high in fiber.  To get the most whole grains benefit, look for a package label that says whole-grain cornmeal.
Ingredients: 1 pound dried lentils (2 cups), sorted, rinsed
3 cups water
1 teaspoon ground cumin
1 teaspoon salt-free seasoning blend
3 medium carrots, thinly sliced (1 1.2 cups)
1 medium yellow or red bell pepper, cut into 1-inch pieces
1 medium onion, chopped (1/2 cup)
1 can (14.5 ounces) diced tomatoes with green chiles, undrained
1 can (14 ounces) vegetable or chicken stock, or the equivalent homemade (click here for stock making directions)

Dumplings:
1/2 cup all-purpose flour
1/2 cup whole-grain yellow cornmeal
1 teaspoon baking powder
1/4 teaspoon salt
1/4 cup milk
2 tablespoons canola oil
1 egg, slightly beaten
Instructions: Prep Time: 15 Minutes
Start to Finish: 7 Hours 50 Minutes
Whole Grain Serving: 1/2

1. In a 3 to 4-quart slow cooker, mix all the stew ingredients.

2. Cover and cook on the Low heat setting for 7 to 8 hours.

3.  Prepare Dumplings: In a medium bowl, mix flour, cornmeal, baking powder and salt.  Stir in milk, oil, and egg just until moistened.  Drop dough by spoonfuls onto hot lentil lixture.  Increase heat setting to High.  Cover; cook 25 to 35 minutes or until a toothpick inserted in the center of a dumpling comes out clean.

Per Serving (About 1 Cup stew with 1 Dumpling):
330 Calories; 45 Calories from Fat; 5g Total Fat; 0.5g Saturated Fat; 0g Trans Fat; 25mg Cholesterol; 530mg Sodium; 52g Total Carbohydrate;12g Dietary Fiber; 6g Sugars; 18g Protein.

% Daily Values:
70% Vitamin A; 30% Vitamin C; 10% Calcium; 35% Iron.

Exchanges:
3 1/2 Starch; 1 Very Lean Meat; 1/2 Fat.

Carbohydrate Choices:
3 1/2


 

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