Diabetic Recipes: Lentil Rice and Veggie Bake

 Ingredients :

1/2 cup uncooked long grain white rice
2 1/2 cups water
1 cup red lentils
1 teaspoon vegetable oil
1 small onion, chopped
3 cloves garlic, minced
1 fresh tomato, chopped
1/3 cup chopped celery
1/3 cup chopped carrots
1/3 cup chopped zucchini
1 (8 ounce) can tomato sauce
1 teaspoon dried basil
1 teaspoon dried oregano
1 teaspoon ground cuminsalt and pepper to taste


Cooking :
Place the rice and 1 cup water in a pot, and bring to a boil. Cover, reduce heat to low, and simmer 20 minutes. Place lentils in a pot with the remaining 1 1/2 cups water, and bring to a boil. Cook 15 minutes, or until tender. Preheat oven to 350 degrees F (175 degrees C). Heat the oil in a skillet over medium heat, and stir in the onion and garlic. Mix in tomato, celery, carrots, zucchini, and 1/2 the tomato sauce. Season with 1/2 the basil, 1/2 the oregano, 1/2 the cumin, salt, and pepper. Cook until vegetables are tender. In a casserole dish, mix the rice, lentils, and vegetables. Top with remaining tomato sauce, and sprinkle with remaining basil, oregano, and cumin. Bake 30 minutes in the preheated oven, until bubbly.  

Amount Per Serving  Calories: 187 | Total Fat: 1.5g | Cholesterol: 0mg

Database
Servings Per Recipe: 6
Amount Per Serving
Calories: 187
Total Fat: 1.5gCholesterol: 0mgSodium: 279mgTotal Carbs: 35.1g    Dietary Fiber: 8.1gProtein: 9.7g


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