The Diet Detective: 4 Healthy Recipes for Carb Lovers

         

Greek Lentil Soup with Toasted Pita

Prep: 10 minutes

Cook: 20 minutes

Total Time: 30 minutes

Makes: 4 servings

1 tablespoon olive oil

2 celery stalks, chopped

2 carrots, peeled and chopped

1 onion, chopped

2 garlic cloves, minced

2 teaspoons dried oregano

? teaspoon salt

? teaspoon pepper

8 cups water

1 cup dry lentils

2 tablespoons fresh lemon juice (about 1 lemon)

4 whole-grain pitas, each cut into 4 triangles and toasted

Heat oil in a large Dutch oven over medium heat. Add celery, carrot, onion, garlic, oregano, salt and pepper; cook 5 minutes.

Add 8 cups water and lentils. Simmer, partially covered, 15 minutes.

With a hand blender or potato masher, puree soup until semi-smooth and thick.

Drizzle with lemon juice; serve with toasted pita.

Serving size: 2 cups soup and 1 pita calories 370; fat 6 g (sat 0.5 g, mono 2.5 g, poly 1.5 g); cholesterol 0 mg; protein 19 g; carbohydrate 65 g; sugars 6 g; fiber 21 g; resistant starch 1.9 g; sodium 680 mg

Coconut-Date Truffles

Prep: 10 minutes

Total time: 10 minutes

Makes: 4 servings

8 dates, pitted and chopped

8 tablespoons puffed-wheat cereal

2 tablespoons shredded coconut

Place dates in a large bowl. Mash with fingers until dates form a ball.

Add cereal; knead into dates.

Form into 8 balls; roll each in coconut to coat.

Serving size: 2 truffles calories 160; fat 2 g (sat 1.5 g, mono 0 g, poly 0 g); cholesterol 0 mg; protein 1 g; carbohydrate 38 g; sugars 32 g; fiber 4 g; resistant starch 0.2 g; sodium 0 mg