Monday, July 10, 2017

[Healthy_Recipes_For_Diabetic_Friends] Lentils and Brown Rice - 7g Carbs, 1g Fiber, 1g Sugar


Lentils and Brown Rice - 7g Carbs, 1g Fiber, 1g Sugar

From: van der Meer, Jeen. How to cook Brown Rice?: 20 Nutritious Recipes (Jeen's favorite Rice Recipes Book 5) (Kindle Locations 371-385). Kindle Edition.
This is a hearty recipe using lentils with the brown rice, a savory taste seasoned with Italian seasoning and garlic. It makes a great main dish. Serve it with a salad and steamed vegetables. Add some browned Italian sausage for a boost and serve with rolls and salad.
Servings: 8

3 cups low sodium chicken broth
1 cup cheddar cheese (grated)
3/4 cup lentils
3/4 cup onions (chopped)
1/2 cup brown rice
1/2 tsp Italian seasoning
1/4 tsp garlic powder
Salt, to taste
Black pepper, to taste

Preheat the oven at 300 degrees Fahrenheit.

In an 11x7 baking dish pour in the 3 cups of chicken broth and mix with the 3/4 cup of lentils, 3/4 cup of chopped onions, 1/2 cup of brown rice (uncooked), 1/2  teaspoon of Italian seasoning and 1/4 teaspoon of garlic.

Shake salt and black pepper over the mixture to season.

Cover the baking dish tightly with aluminum foil.

Bake in center of oven for an hour and ten minutes.

Pull out of oven (keep the temperature on) and remove the aluminum foil, sprinkle the 1 cup of shredded cheddar cheese over the top and replace in the oven, and bake for another 20 minutes uncovered.

Pull out of oven and allow cooling for 10 minutes before serving.

Nutrition From:
Servings: 8
Serving Size: 4.8 oz(137g)
Nutrition per Serving: 109 Calories, 57 Calories From Fat, 6.3g Total Fat, 3.4g Saturated Fat, 0.2g Trans Fat, 17mg Cholesterol, 148mg Sodium, 7g Total Carbs, 1g Dietary Fiber, 1g Sugars, 7g Protein – Vitamin A: 4% - Vitamin C: 3% - Calcium: 12% - Iron: 3%


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