AZ Health Zone/ Dinner

Lentils and Rice

Lentils and Rice

AZ Health Zone
0 from 0 votes
Course Dinner
Cuisine Mediterranean
Servings 4

Equipment

  • Cutting Board
  • Knife
  • sauce pan
  • Bowl

Ingredients
  

  • Ingredients
  • 4 cups low-sodium chicken or vegetable broth
  • 1 cup lentils dry
  • 1 Tablespoon vegetable oil
  • 2 large onions peeled and sliced
  • ½ cup whole grain brown rice
  • ¼ teaspoon salt
  • ¼ teaspoon pepper
  • 2 Tablespoons chopped cilantro optional

Instructions
 

  • Directions
  • Wash hands with warm water and soap. Wash fresh vegetables before preparing.
  • Heat the broth in a saucepan.
  • Add the lentils and simmer 20 minutes.
  • While the lentils are cooking, heat the oil in a large high sided skillet on medium high.
  • Cook onions in the skillet until golden brown.
  • Take half the onions out of the pan and set aside.
  • Add the remaining onions, rice, salt, and pepper to the simmering lentils.
  • Cover and bring to a boil.
  • Reduce the heat and cook very slowly about 20 minutes or until the lentils and rice are tender.
  • Serve in a bowl. Top with the reserved onions and chopped cilantro.

Notes

Nutrition Facts (Per Serving)
Calories, 331; carbohydrate, 56 g; protein, 16 g; total fat, 5 g; saturated fat, 0.5 g; trans fat, 0 g; cholesterol, 0 mg; fiber, 10 g; total sugars, 6 g; sodium, 295 mg; calcium, 63 mg; folate, 19 mcg; iron, 4 mg; percent of calories from fat, 12.8%.
Makes 4 servings, approximately 1 cup each
Keyword Brown Rice, Lentils
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