Lentils and Rice Pilaf

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(makes 4 servings)

olive oil cooking spray
1small onion, chopped
1carrot, peeled and diced
2cloves garlic, minced
3/4cup (150 g) brown or green lentils, sorted and rinsed
2 1/2cups (600 ml) canned no-salt, no-fat chicken broth
1bay leaf
1/2cup (75 g) converted rice
2tablespoons (8 g) parsley, chopped
freshly ground pepper
  1. 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.
  2. 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)

 

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