Category: Casserole

2 tsp Olive or vegetable oil

2 cup Onions thinly sliced

1/2 cup Yellow bell peppers, (thin strips) thinly sliced

1/2 cup Red bell peppers thinly sliced

1 Clove garlic minced

2 cup Water

3 oz Uncooked lentils sorted, rinsed

2 oz Uncooked brown rice

1 package Chicken broth and seasoning mix

2 tbsp Sour cream

2 tsp Fresh Italian, (flat-leaf) parsley, chopped

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