• Prep Time:
  • Cooking Time:
  • Serves: 2 Servings

Lentils, Rice and Vegetables

  • Recipe Submitted by on

Category: Casseroles, Low Fat

 Ingredients List

  • 2 ts Olive or vegetable oil
  • 2 c Onions thinly sliced
  • 1/2 c Yellow bell peppers; (thin
  • -strips) thinly sliced
  • 1/2 c Red bell peppers thinly
  • -sliced
  • 1 Clove garlic minced
  • 2 c Water
  • 3 oz Uncooked lentils sorted;
  • -rinsed
  • 2 oz Uncooked brown rice
  • 1 pk Chicken broth and seasoning
  • -mix
  • 2 tb Sour cream
  • 2 ts 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.


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

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