Lentils, rice and vegetables

2 Servings

Ingredients

Quantity Ingredient
2 teaspoons Olive or vegetable oil
2 cups Onions thinly sliced
½ cup Yellow bell peppers; (thin strips) thinly sliced
½ cup Red bell peppers thinly sliced
1 Clove garlic minced
2 cups Water
3 ounces Uncooked lentils sorted; rinsed
2 ounces Uncooked brown rice
1 pack Chicken broth and seasoning mix
2 tablespoons Sour cream
2 teaspoons Fresh Italian; (flat-leaf) parsley, chopped

Directions

Recipe By: Weight Watcher's Quick and Easy Menu Cookbook, p¼ In 2-quart saucepan heat oil over high heat; add onions, peppers, and garlic and cook, stirring frequently, until tender, 8 to 10 minutes. Remove I cup of vegetable mixture to small bowl; set aside and keep warm. Add water, lentils, rice, and broth mix to vegetable mixture remaining in saucepan and cook, stirring occasionally, until mixture comes to a boil.

Reduce heat to low, cover, and let simmer until lentils and rice are tender, about 40 minutes. Transfer to serving platter and top with reserved vegetable mixture; spoon sour cream onto vegetable mixture and serve sprinkled with parsley.

MAKES 2 SERVINGS, ABOUT 11/2 CUPS EACH Each serving provides: 2 Protein Exchanges; I Bread Exchange; 3 Vegetable Exchanges; 1 Fat Exchange; 40 Optional Calories Perserving: 390calories;16gprotein;9gfat;63gcarbohydrate; 106 mg calcium; 523 mg sodium; 6 mg cholesterol

Notes: WEEK 4 A wonderful prepare-ahead meal because it is even better a day or two after it's prepared. Just reheat and serve.

Serving Ideas: cooked spinach, mixed salad greens, Italian dressing, Per serving: 70 Calories; 3g Fat (39% calories from fat); 2g Protein; 9g Ca Posted to MC-Recipe Digest V1 #986 by Pisceanmom <Pisceanmom@...> on Jan 5, 1998

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