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Valley News and Views
Drayton , North Dakota
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February 14, 2013     Valley News and Views
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February 14, 2013
 

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Page 10 February 14th, 2013 Valley News & Views The other day I followed my nose to the garlic and onions sauteing in a pan on the stove in the food preparation lab. '!What kind of soup are you making?" I asked one of my students who was testing recipes for a project we are completing. "That's the red lentil soup," she replied while stirring the aromatic onions. I noticed some freshly juiced lemon juice in a cup and other ingredients simmering in a pot on the stovetop. When the recipes were ready, I scooped a bit of the soup in my bowl. The soup had a savory broth with a slight lemony flavor. Our guest taste testers were commenting on the soup and asking for the recipe. I went back and filled my bowl half-full the second time. Other people came up for seconds. I became somewhat of a "soup hoarder." I returned again and dished the second half of my serving. The good news for you: I'm featuring the recipe this week. Although I like lentils, sometimes I forget how easy they are to prepare and how versatile they can be on menus. Lentils are a nutritional bargain. Not only are they an inexpensive source of protein, but they are notable sources of fiber, potassium, folate (a B vitamin), iron and several other vitamins and minerals. One cup of cooked lentils has about 16 grams of fiber, which is about half of the daily fiber recommendation for most adults. Lentils provide soluble fiber, which may help reduce blood cholesterol levels and We reserve he right to limit quantities. Notafl sale items available at all participating stores, Starting and ending dates may vary by store Not responsible for graphic or typographical errors. SALE PRICES GOOD FEBRUARY 13- FEBRUARY t9 PHONE 701-454-381 | DRAYTON, NORTH DAKOTA Monday and Thursday 8 am to 8 pm Tuesday, Wednesday and Friday 8 am to 6:30 pm Saturday 8 am to 4 Wn / Sunday 9 am to 4 pm CHICKEN RAGU AMERICAN FRITO LAY OF THE SEA _ ASSORTED G CRYSTAL REG. $3.49 PINK SPAGHETTI RANULATED FRITOS & SALMON SAUCE SUGAR CHEETOS S299 S 1 as ;,)40 2/$500 14,75 ozs. HI 16-24 L 10-12 4 lb. ozs.  ozs, Bag .-.-', s 199 Hidden Valley Sj} 29 Ice Cream Topping .......... 24ozs, Ranch Dressing .. 16ozs.  Old Dutch 2/1 O0 Upton's Assorted =/,4oo Hidden Valley .......... $ l 49 Crunch Chips -'-gP-- Pasta or Rice Packets ......... Ranch Party Dip Packets ..... 1 oz. pkg. I ..... Chicken oftheS. S I 99 Famous Dave's Assorted $q149 Kellogg'$  -- Smoked Oysters ........... 3,75 OZS, Barbecue Sauce 19-2o ozs, - Chlcken of the Sea Assorted 99 |PPY .......... $ 99 P'opTans ................ 6CountBax ZatarainsSardines ................... 3.75 ozs $ I 99 Crystaleanut Butter. . ............ 16.3 oz, ,2 ,,= Kellogg,SFroot Loops ............... 12.2 ozs. $RI9!_ Frosted Flakes 15 ozs. -aI, Jambalaya Mix .............. e ozs,$1 49 Ghirardelli Assorted 1 &O Hy-Top .............. $29 China Boy Brown or Powdered Sugar.., 2 ab. Bags w I "" Kellogg's .pl 1 99 Chow Main Noodles ........ 12 ozs. Brownie Mix ...... "L.-- Selected Varieties $ I 69 Krueteaz ............... $qb99 Designer Plates r or 8-3/8" Creamettes Pasta ......... 12-16ozs. Pancake Mix 28-32 ozs DAIRY DEPARTMENT """" SQss lJ Per lb. HSH HLLETS or HSH STICKS by VAN DE RAMP'S John Morrell 2/$e' O0 Braunschweiger .... t6 ozs. Surfresh $249 Corn Dogs ............ 16 ozs. Schweigert 4/$500 Fun Dog Franks .... 12ozs. Oscar Mayer $mJb 29 Oven Roast Turkey ... 16 ozs. Olsen S399 Herring ............. 1 oz. Tu Hirvest of Sea - 47-50 Count Tail on Shrimp ........  ozs, -Top pcorn Shrimp ....... a os. Arm Cut Beef Roast ............ Per lb. Stew Meat ............. Per Ib, $699 $249 $3 99 $3 69 JUICY S28001 s1800 . FRESH BABY B STRAWBERRIES. POTATOES ...... 8 .... !(,1 oo I JU VINE SWEETENED KIWI FRUIT .... MINI PEPPERS... : CASS CLAY .....  HALF & HALF ep Pint C SS C CHOCOLATE SKIM MILK S949 mr=--- 64 ozs. ...... i CASS CLAY ASSORTED SOUR CREAM C $ Q 19 1 ozs. ..... Cottage Cheese ............  ozs.  Cass Clay $1 29 Buttermilk .................. Quart I SimplyFresh =2" Mashed Potatoes ......... 24 OZS. Crystal Farms $249 Parmesan Cup ............. s ozs. Reddi Whip $ I g Spray Topping ............ 6.5 os. I SWANSON ASSORTED POT PIES EL MONTEREY BURRITOS or 3HANGAS $Q98 U Count Pkg. DEAN'S ICE CREAM SANDWICHES $Q49 12 Count Box ALL FLAVORS CASS CLAY ICE CREAM Mr. Delrs *2" Hashbrowns ............... 30 oz,. Assorted $249 Hot Pockets .............. 9-o ozs. Assorted *2" Lean Cuisine Entrees,.. 8.-o.s ozs. potentially lower our risk for heart disease. Lentils are part of the "pulse" family, which also includes chickpeas and split peas. Unlike their cousins in the dry edible bean family, lentils do not require soaking prior to cooking. They soften with about 20 minutes of simmering. Lentils have been used for thousands of years. Lentils have been found in archeological digs and in Egyptian tombs. Lentils are widely used in Indian, Mediterranean and African cuisine. In India, a popular stew made of lentils and other ingredients is known as "dal." Depending on where you live, you may find brown, red, black or yellow lentils. You can use them in soups, stews, dips, breads and salads. Try adding some lentils to spaghetti sauce to boost the protein and fiber content. Prior to cooking lentils, be sure to sort them and remove any small stones. Rinse them thoroughly and then follow the cooking directions on the package. How about some lentil soup? At 170 calories for a steaming bowl of hearty soup, you may want to enjoy seconds. It also freezes well in meal-sized amounts. For more information about nutrition, see http:// www.ndsu.edu/eatsmart or the Prairie Fare blog at http: //www.prairiefare. areavoices.com. Red Lentil Soup 8 c. chicken broth, low- sodium 2 c. red lentils (dry) 4 medium carrots, diced 1/2 tsp. cumin 1/2 tsp. paprika 1 large onion, diced 1-2 cloves garlic, minced 2 Tbsp. olive oil 2 chicken bouillon cubes, low-sodium 1 (10-ounce) can diced tomatoes and green chilies 1 lemon, juiced (about 1/3 cup juice) Fresh parsley (for garnish) Optional: 1 c. diced roasted chicken Sort, then rinse lentils. Add to broth and bring to a boil. Add diced carrots. Cover, cook for 30 minutes while stirring occasionally. When lentils are tender, add dry spices, bouillon cubes and diced tomatoes. Saute onions and garlic in a frying pan using olive oil. When golden brown, add to soup mixture. Add chicken if desired. Simmer for five minutes. Turn off heat and add lemon juice to pot, stir. Garnish bowls of soup with parsley if desired. Makes 12 servings.Without chicken, each serving has 170 calories, 3 grams (g) of fat, 11 g of protein, 25 g of carbohydrate, 11 g of fiber and 160 milligrams of sodium. Note New Store Hours For Kelly's Country Market Monday and Thursday 8 a.m. to 8 p.m. Tuesday Wednesday and Friday 8 a.m. to 6:30 p.m. Saturday 8 a.m. to 4 p.m. Sunday 9 a.m. to 4 p.m. That's All Folks! Get a Jump Start on Kell ,'s AD. Get it before the paper comes out by going to www.valle my.com.