| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains, Vegetables, Meats, Dairy | Italian | Casseroles, Beans/legum, Weight watc, Low fat | 2 | Servings |
INGREDIENTS
| 2 | ts | Olive or vegetable oil |
| 2 | c | Onions thinly sliced |
| 1/2 | c | Yellow bell peppers; (thin strips) thinly sliced |
| 1/2 | c | Red bell peppers thinly sliced |
| 1 | Clove garlic minced | |
| 2 | c | Water |
| 3 | oz | Uncooked lentils sorted; rinsed |
| 2 | oz | Uncooked brown rice |
| 1 | pk | Chicken broth and seasoning mix |
| 2 | tb | Sour cream |
| 2 | ts | Fresh Italian; (flat-leaf) parsley, chopped |
INSTRUCTIONS
Recipe By: Weight Watcher's Quick and Easy Menu Cookbook, p.25 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@aol.com> on Jan 5, 1998
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