Herbed Lentils and Rice

This comes together in a flash because the lentils and rice are not precooked. Round out the meal with crusty bread and a green salad.

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
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2 2/3 cups chicken broth -- or vegetable broth
3/4 cup lentils -- dry, uncooked
3/4 cup chopped onion
1/2 cup brown rice -- uncooked
1/4 cup dry white wine
1/2 teaspoon dried basil -- crushed
1/4 teaspoon salt
1/4 teaspoon dried oregano -- crushed
1/4 teaspoon dried thyme -- crushed
1/8 teaspoon garlic powder
1/8 teaspoon pepper
4 ounces Swiss cheese -- or soy Swiss cheese

Preheat oven to 350 degrees.

Combine broth, lentils, onions, uncooked rice, wine, and seasonings in an ungreased 1 1/2 quart casserole dish..

Shred half of the cheese, stir into lentil mixture. Bake, covered, for 1 1/2 to 2 hours or until lentils and rice are done, stirring twice.

Cut remaining cheese into 8 strips. Uncover casserole; top with cheese in a spoke formation. Bake 2 to 3 minutes more or until cheese is melted.

Per Serving (excluding unknown items): 363 Calories; 10g Fat (24.7% calories from fat); 24g Protein; 43g Carbohydrate; 12g Dietary Fiber; 26mg Cholesterol; 722mg Sodium. Exchanges: 2 1/2 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 1 Fat.

NOTES : Accompany with crusty bread and a green salad.

Mango Rice Salad with Grilled Shrimp

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
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1 tablespoon minced garlic
1 tablespoon minced ginger
1 tablespoon low sodium soy sauce
4 teaspoons curry powder
1/8 teaspoon ground red pepper
1/8 teaspoon ground cumin
1 1/2 pounds medium shrimp -- peeled and deveined (about 36 shrimp)
2 cups water
2/3 cup light coconut milk
1 1/4 cups long-grain rice -- uncooked (or substitute basmati)
3/4 cup shredded carrot
2 cups diced peeled mango -- about 2 mangos
1 1/2 cups diced red bell pepper
1/2 cup sliced green onions
1 tablespoon chopped fresh cilantro
1 tablespoon chopped fresh parsley
2 tablespoons fresh lime juice
1/2 teaspoon salt
cooking spray
cilantro sprigs -- optional garnish

Combine first 6 ingredients in medium bowl.. Add shrimp; toss to coat. Cover and chill 1 hour.

Bring water and coconut milk to a boil in a medium saucepan; add the rice. Cover, reduce heat, and simmer 15 minutes or until liquid is absorbed and rice is tender. Add carrot and next 7 ingredients (through salt); stir gently to incorporate. Cover pan and allow to sit off-heat while preparing shrimp.

Preheat grill or grill pan to medium-high.

Thread 3 shrimp onto each of 12 (6-inch) skewers. (Alternatively, if individual presentation is not important, thread shrimp onto longer skewers.) Place skewers on grill rack or grill pan coated with cooking spray; grill 3 minutes on each side or until shrimp are done. Serve skewers over salad. Garnish with cilantro sprigs, if desired.

Source: "Cooking Light, June 2005"

Per Serving (excluding unknown items): 306 Calories; 4g Fat (11.4% calories from fat); 27g Protein; 39g Carbohydrate; 2g Dietary Fiber; 173mg Cholesterol; 466mg Sodium. Exchanges: 2 Grain(Starch); 3 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat.

NOTES : I added a tablespoon of olive oil to the marinade to make it less dry.

For 3 servings, I used half the amount of shrimp but made the full recipes for the marinade and the rice.