Biscuits & Gravy
For an unusually light take on a decadent breakfast favorite, serve this gravy over whole-grain English muffins rather than biscuits. You'll shave an extra 100 calories off your meal, and the crispy texture goes great with gravy.
1 cup brown lentils, rinsed and drained
1/4 cup olive oil
1/2 cup finely chopped onion
1/2 cup diced red bell pepper
1/4 cup diced carrot (1 carrot)
2 cloves garlic, minced (2 tsp)
1/4 cup plus 1 tablespoons {unbleached flour}
1 1/2 teaspoons
ground black pepper 1 teaspoon
smoked paprika 1/2 teaspoon
ground yellow mustard seed 1/4 teaspoon
red pepper flakes 1/8 teaspoon
rubbed (crumbled) sage 2 1/2 cups low-fat milk
1/2 cup
ranch dressing 8 whole-grain biscuits or 4 English muffins
Bring lentils and 3 cups water to a boil in 2-quart saucepan. Reduce heat to medium-low; simmer 30 minutes, or until just tender. Drain, and set aside.
Heat oil over medium-high heat in large skillet. Add onion and cook 5 minutes, stirring occasionally. Add bell pepper, carrot, and garlic, and cook 5 to 8 more minutes, or until vegetables are tender but not mushy. Stir in flour, black pepper, paprika, mustard, red pepper flakes, and sage; cook 1 minute, stirring constantly. Gradually add milk, stirring after each addition. Cook 3 to 5 minutes, whisking constantly, until gravy comes to a gentle boil. Remove from heat, and stir in ranch dressing and drained lentils.
Split biscuits or English muffins. Lightly toast English muffins, if using. Place biscuits on plates, and top with gravy.
As prepared, each serving contains 461 calories, 21g total fat, 11mg cholesterol, 379mg sodium, 55g total carbohydrate and 16g protein.
