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Name: Lentils, Rice and Vegetables
Prep time: 30 min
Cook time: 30 min
Total time: 30 min
Yield: 2
Cuisine: American
Ingredients: 2 ts Fresh Italian; (flat-leaf); 2 ts Olive or vegetable oil; 2 tb Sour cream; 3 oz Uncooked lentils sorted;; 1 Clove garlic minced; 2 c Water; 1 pk Chicken broth and seasoning; 1/2 c Red bell peppers thinly; 2 c Onions thinly sliced; 1/2 c Yellow bell peppers; (thin; 2 oz Uncooked brown rice

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INGREDIENTS

2 ts Fresh Italian; (flat-leaf)
2 ts Olive or vegetable oil
2 tb Sour cream
3 oz Uncooked lentils sorted;
1 Clove garlic minced
2 c Water
1 pk Chicken broth and seasoning
1/2 c Red bell peppers thinly
2 c Onions thinly sliced
1/2 c Yellow bell peppers; (thin
2 oz Uncooked brown rice

INSTRUCTIONS

Recipe By: Weight Watchers 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 its 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 on Jan 5, 1998

NOTES

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Lentils, Rice and Vegetables

2 ts Fresh Italian; (flat-leaf)
2 ts Olive or vegetable oil
2 tb Sour cream
3 oz Uncooked lentils sorted;
1 Clove garlic minced
2 c Water
1 pk Chicken broth and seasoning
1/2 c Red bell peppers thinly
2 c Onions thinly sliced
1/2 c Yellow bell peppers; (thin
2 oz Uncooked brown rice

Recipe By: Weight Watchers 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 its 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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Nutrition

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Serving Size: 1 Serving (204g)
Recipe Makes: 2 Servings

Calories: 145
Calories from Fat: 45 (31%)

Amt Per Serving		% DV

	Total Fat 5g	7 %
	Saturated Fat 1.7g	8 %
	Monounsaturated Fat 2.4g
	Polyunsanturated Fat 0.6g
Cholesterol 5.6mg		2 %
Sodium 13.6mg		0 %
Potassium 98.4mg		3 %
Total Carbohydrate 22.4g		7 %
	Dietary Fiber 1g	4 %
	Sugars, other 21.4g
Protein 2.4g		3 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 145

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