Lunch: Lentil Salad with Bell Pepper and Goat Cheese

Inspired to use up some dried lentils I've had on my shelf for quite a few months, I looked up some lentil salad recipes and put this together for lunch, adding some chicken so it will be as filled with protein as it is with fiber. It's quite tasty already and I think the ingredients will meld together nicely over the next few days in the fridge.

Lentil Salad with Bell Pepper and Goat Cheese
makes 3 - 4 servings

Lentils

1 cup lentils, rinsed
1/2 carrot, fined diced
2 stalks celery, finely diced
1 clove garlic, minced
1/2 chicken bouillon cube

Salad

1 red bell pepper, seeded and diced
1/2 red onion, diced
1 tomato, seeded and diced
4 thin chicken cutlets, cooked, cooled and cubed
3 oz. goat cheese

Dressing

1 tbsp. olive oil
1 tbsp. sherry or red wine vinegar
1 tsp. dijon mustard
1 clove garlic, minced


In a pot, combine rinsed lentils, celery, carrot, garlic, bouillon cube and enough water to cover by about a 1/2 inch. Bring to a boil, then cover and simmer for 35 minutes. Check halfway and add more water to cover if necessary. Around 35 minutes, remove cover and continue simmering for about 10 minutes, til most of the water has evaporated. Cool and drain excess water through a sieve.

In a big bowl, combine remaining ingredients, add lentils and dressing and toss well. If you've got parsley on hand (I didn't), it would be a nice herb to add, along with freshly cracked black pepper and a dash of salt. Otherwise you could add a little oregano.

Costs

Red onion $.43
Dijon mustard $3.19
Red bell pepper $.46 (the girl at the supermarket accidentally rang it up as a red onion! Yay!)
Tomato $.86
Goat cheese $3.49
Chicken cutlets $2.90
Carrot $.76

Total: $12.09
Cost per lunch: $3.02

Nutritional Information: 364 calories per serving, 10g fat, 4g saturated, 46mg cholesterol, 552mg sodium, 37g carbohydrate, 14g dietary fiber, 7g sugars, 32g protein, 56% vitamin A, 83% vitamin C, 11% calcium, 36% iron. Also a very good source of vitamin K (48%), niacin (42%), vitamin B6 (39%), phosphorus (46%), manganese (47%), and folate (78%).