Lentils and Brown Rice Pilaf |
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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 4 |
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The combination of lentils, brown rice, and fresh vegetables contributes to the high fiber content of this dish-it's about half of the recommended 20 to 35 grams of fiber per day. Ingredients:
2 1/2 cups water |
1/2 cup dried lentils |
1/2 cup uncooked brown rice |
cooking spray |
2 tablespoons olive oil |
2 cups chopped yellow onion |
3/4 cup chopped red bell pepper |
3/4 cup chopped green bell pepper |
1 (8-ounce) package mushrooms, quartered |
4 garlic cloves, minced |
1/2 cup chopped fresh parsley |
1 1/2 tablespoons low-sodium soy sauce |
1 1/2 tablespoons fresh lime juice |
1 tablespoon worcestershire sauce |
3/4 teaspoon salt |
1/4 teaspoon black pepper |
Directions:
1. Bring water to a boil in a saucepan. Add lentils and rice; return to a boil. Cover, reduce heat, and simmer 25 minutes or until rice is tender and liquid is almost absorbed. Remove from heat; let stand 5 minutes or until liquid is absorbed.
2. Coat a large nonstick skillet with cooking spray; add oil, and place over medium-high heat. Add onion and bell peppers; sauté 2 minutes or until lightly browned. Add mushrooms and garlic; sauté 4 minutes or until tender.
3. Add vegetables and remaining ingredients to lentils and rice. Let stand 15 minutes for flavors to blend.
4. carbo rating: 38
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