6 scallions
1 zucchini
1 carrot
1 turnip
2 cloves garlic
1 tbsp. oil
1 tsp. curry powder
1/2 tsp. ground cumin
1/4 tsp. ground coriander seeds
1/4 tsp. ground ginger
1 bay leaf
3 1/3 c. chicken stock or canned broth
16 oz. can crushed tomatoes
3/4 c. dry lentils
1/2 lb. cooked poultry, such as turkey, chicken, or duck, about 2 c. shredded
1 jalapeno
Salt
1/4 c. chopped fresh coriander or parsley

Mince scallions. Dice zucchini. Peel and dice carrot and turnip. Mince garlic and combine with oil, curry powder, cumin, coriander seed and ginger in a 3-quart casserole with a lid. Cover and microwave on High 2 minutes. Add scallions, carrot, zucchini, turnip, bay leaf, stock, tomatoes and lentils.

Cover and microwave on High until lentils are soft, 45 minutes to 1 hour, stirring 3 times. Add meat. Let stand 10 minutes. Chop jalapeno and sprinkle over stew. Sprinkle with coriander.

Per serving: Cal. 330, pro. 31g, fat 8g, sod. 304 mg, carb. 34 g, chol. 44 mg. Work time: 35 minutes. Total time: 1 hour and 30 minutes.