Skip to main content

Lentils and Rice Pilaf

Posted in

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)











(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     bay leaf
1/2     cup (75 g) converted rice
2     tablespoons (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.