2004 Herbed Lentils and Rice

By boandozzy

1 cup equals 329 calories, 7 g fat (4 g saturated fat), 20 mg cholesterol, 601 mg sodium, 43 g carbohydrate, 12 g fiber, 22 g protein.

Diabetic Exchanges: 3 lean meat, 2 starch, 1 fat.

Originally published as Herbed Lentils and Rice in Light & Tasty June/July 2003, p33

Ingredients

• 2-2/3 cups reduced-sodium chicken broth or vegetable broth
• 3/4 cup dried lentils, rinsed
• 3/4 cup chopped onion
• 1/2 cup uncooked brown rice
• 1/4 cup dry white wine or additional broth
• 1/2 teaspoon dried basil
• 1/4 teaspoon salt
• 1/4 teaspoon dried oregano
• 1/4 teaspoon dried thyme
• 1/8 teaspoon garlic powder
• 1/8 teaspoon pepper
• 1 cup (4 ounces) shredded reduced-fat Swiss cheese, divided

Preparation

Step 1

In a bowl, combine the first 11 ingredients; stir in 1/2 cup cheese. Transfer to a 1-1/2-qt. baking dish coated with cooking spray. Cover and bake at 350° for 1-1/2 to 2 hours or until lentils and rice are tender and liquid is absorbed, stirring twice. Uncover; sprinkle with remaining cheese. Bake 2-3 minutes longer or until cheese is melted. Yield: 4 servings.