Fitness Foods: Red Bean and Lentil Casserole

Red Bean and Lentil Casserole

Is there anything better this time of year than a homemade casserole, hot from the oven? The comforting aroma and the heart-warming enjoyment of that first, delicious bite stay with you for days to come.

This fiber-filled casserole is simple to make, contains many vital nutrients and delivers a wonderful flavor that only gets better when enjoyed the next day for lunch. It’s a fantastic way to learn how to make and enjoy sprouted lentils – which are highly nutritious. Enjoy!

Servings: 8

Here’s what you need...

• 1 teaspoon olive oil
• 1 large onion, peeled and finely chopped
• 1 teaspoon garlic, peeled and finely chopped
• 1 red bell pepper, seeded and chopped
• ½ cup dry sprouted lentils, such as Puy or green
• 2 ½ cups low-sodium, organic vegetable broth
• 1 large cooking apple such as Granny Smith or Macintosh, peeled, cored, and chopped
• 2 teaspoons dried basil
• ¼ cup white wine
• 1 (14oz) can chopped tomatoes
• 1 (15oz) can kidney beans, drained and rinsed
• ½ cup shaved Parmesan cheese
• Salt and pepper to taste
• Grated parmesan cheese (optional)

1. Preheat the oven to 350ºF. Lightly grease a 9x13 casserole pan with olive oil.
2. Heat the olive oil gently in a large saucepan, add onion and garlic, and cook for five minutes until the onions are translucent.
3. Add lentils and stir, then add vegetable stock. Bring to a boil, then reduce heat and simmer for 25 minutes.
4. Add the peppers, basil, apple, white-wine, shaved Parmesan cheese, and canned tomatoes and mix well.
5. Transfer the mixture to and sprinkle grated Parmesan cheese on top. Cook in oven for 30 minutes.
6. Serve immediately, or freeze remaining portions in individual servings.

Nutritional Analysis: One serving equals: 260 calories, 3g fat, 335mg sodium, 42g carbohydrate, 10g fiber, and 18g protein

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Talk Soon,

Miguel Serrano
719-388-2020
United States Karate Academy

Fitness Foods: Meaty Comfort Chili

Meaty Comfort Chili

Cold days call for warm, hearty comfort food and, boy, do I have the perfect recipe for you today. This Meaty Comfort Chili has all of the warmth, flavor and comfort that you could ask for in a healthy dinner. This recipe tastes even better the next day!

You have several serving options with this chili. You could serve it in bowls, topped with a sprinkle of cheese, a dollop of sour cream and a sprinkle of fresh green onions. You could scoop it over freshly baked sweet potato. You could use it to dress up a serving of scrambled eggs. You could serve it, chilled, over a large salad. The possibilities are endless. Enjoy!

Servings: 12

Here’s what you need...

• 6 oz. hot turkey Italian sausage, loose
• 1 yellow onion, chopped
• 1 cup chopped green bell pepper
• 1 Tablespoon garlic, minced
• 1 lb ground beef
• 1 jalapeno pepper, chopped and seeded
• 2 Tablespoons chili powder
• 2 Tablespoons coconut sugar OR honey
• 1 Tablespoon ground cumin
• 3 Tablespoons tomato paste
• 1 teaspoon dried oregano
• ½ teaspoon freshly ground black pepper
• ¼ teaspoon salt
• 2 bay leaves
• 1 ¼ cups Merlot or other fruity red wine
• 1 (28oz) can no-salt-added whole tomatoes, undrained and coarsely chopped
• 2 (15oz) cans no-salt-added kidney beans, drained
• Sour cream (optional garnish)
• Shredded cheese (optional garnish)
• Green onion (optional garnish)
• Diced tomatoes (optional garnish)

1. Heat a large heavy bottomed pot over medium-high heat. Add the sausage, onion, bell pepper, garlic, ground beef and jalapeno to pan; cook 8 minutes or until sausage and beef are browned, stirring to crumble.
2. Add chili powder, coconut sugar, cumin, tomato paste, oregano, black pepper, salt and bay leaves and cook for 1 minute, stirring constantly. Stir in wine, tomatoes, and kidney beans; bring to a boil. Cover, reduce heat, and simmer 1 hour, stirring occasionally.
3. Uncover and cook for 30 minutes, stirring occasionally. Discard the bay leaves. Sprinkle each serving with the garnishes.

Nutritional Analysis: One serving equals: 284 calories, 1g fat, 79mg sodium, 28g carbohydrate, 12g fiber, and 16g protein

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Talk Soon,

Miguel S.
719-388-2020
United States Karate Academy