Lentils and Rice Pilaf
(makes 4 servings)
|olive oil cooking spray|
|1||small onion, chopped|
|1||carrot, peeled and diced|
|2||cloves garlic, minced|
|3/4||cup (150 g) brown or green lentils, sorted and rinsed|
|2 1/2||cups (600 ml) canned no-salt, no-fat chicken broth|
|1/2||cup (75 g) converted rice|
|2||tablespoons (8 g) parsley, chopped|
|freshly ground pepper|
- Coat a non-stick covered pot with cooking spray. Add the onion, carrot and garlic. Sauté for 3 minutes until the onion is wilted. Add the lentils and broth.
- Bring to a simmer. Add the bay leaf, and simmer for 15 minutes. Add the rice, bring to a simmer, cover and simmer for 15 minutes. Add the parsley and pepper. Fluff with a fork. Discard the bay leaf before serving.
|Per serving:||226 calories (0% calories from fat), 12 g protein, 0 total fat (0 saturated fat), 45 g carbohydrates, 6 g dietary fiber, 0 cholesterol, 452 mg potassium, 35 mg sodium|
|Diabetic exchanges:||3 carbohydrate (2 1/2 bread/starch, 1 vegetable)|