| 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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