Recipe - Lentils Rice And Vegetables

2 teaspoon Olive or vegetable oil
2 cup Onions thinly cut or sliced up
One half cup Yellow bell peppers; (thin
strips) thinly cut or sliced up
One half cup Red bell peppers thinly
cut or sliced up
1 Clove garlic minced
2 cup Water
3 ounce Uncooked lentils sorted;
rinsed
2 ounce Uncooked brown rice
1 pack Chicken broth and seasoning
mix
2 tablespoon Sour cream
2 teaspoon Fresh Italian; (flatleaf)
parsley, chopped

Recipe By: Weight Watcher's Quick and Easy Menu Cookbook, p.25

In 2quart 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 1One half 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 prepareahead 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 MCRecipe Digest V1 #986 by Pisceanmom Pisceanmom@aol.com on
Jan 5, 1998