| CATEGORY |
CUISINE |
TAG |
YIELD |
| Grains, Vegetables, Meats, Dairy |
Italian |
Beans/legum, Casseroles, Low fat, Weight watc |
2 |
Servings |
INGREDIENTS
| 2 |
t |
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 |
|
Chicken broth and seasoning |
|
|
mix |
| 2 |
T |
Sour cream |
| 2 |
t |
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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