Home Diabetic Recipes Sunny-Side Up Lentil Salad Recipes

Sunny-Side Up Lentil Salad Recipes

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This surprising spin on salad features lentils; their fiber can help lower your blood cholesterol and risk for diabetes.

Ingredients:

  • 1 can (14.5 ounces) diced tomatoes, including liquid
  • 1 cup chopped onion
  • 3/4 cup lentils, rinsed
  • 2/3 cup finely diced celery
  • 1/2 cup finely diced carrot
  • 1 tablespoon chopped fresh thyme
  • 2 1/2 tablespoons white wine vinegar
  • 2 tablespoons chopped fresh tarragon (or parsley)
  • 1 teaspoon Dijon mustard
  • 2 teaspoons olive oil
  • 4 eggs
  • 4 cups mixed baby lettuces

Instructions:

  1. Boil 3 cups water, tomatoes, onion, lentils, celery, carrot and thyme in a medium saucepan. Reduce heat to medium-low; simmer until lentils are tender, 20 to 25 minutes. Drain; reserve cooking liquid. Return liquid to pan; boil over high heat to reduce liquid to 1/4 cup. Add 2 tablespoons vinegar and lentil mixture to liquid; stir over medium heat. Add 1 tbsp tarragon; season with salt and pepper. Remove from heat but keep warm. Whisk remaining 1⁄2 tbsp vinegar in a bowl with mustard and oil; add salt and pepper. Coat a medium skillet with cooking spray; set over medium heat. Carefully add eggs so yolks remain whole; cook until whites are set; add salt and pepper. Toss lettuces with mustard dressing; divide evenly among 4 plates. Top greens with 1/4 lentils and 1 egg each; sprinkle with remaining 1 tablespoon tarragon.
  2. Half of a 6-inch whole-wheat pita per person

Sunny-Side Up Lentil Salad • Yield: 4 servings
Ingredients:

  • 1 can (14.5 ounces) diced tomatoes, including liquid
  • 1 cup chopped onion
  • 3/4 cup lentils, rinsed
  • 2/3 cup finely diced celery
  • 1/2 cup finely diced carrot
  • 1 tablespoon chopped fresh thyme
  • 2 1/2 tablespoons white wine vinegar
  • 2 tablespoons chopped fresh tarragon (or parsley)
  • 1 teaspoon Dijon mustard
  • 2 teaspoons olive oil
  • 4 eggs
  • 4 cups mixed baby lettuces

Sunny-Side Up Lentil Salad Nutrition Facts:
• Diet:
• Calories: 52.32
• Fat: 29.12
• Carbs: 45.68
• Protein: 66.53
• Cholesterol: 213.28
• Calcium: 49.02
• Sodium: 38.66

* E.g. 137.29 = 137mg or 137g – 29%
Nutrition Facts labels are not always factual.

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