|
Weight Loss Recipes - Vegetable Rice
Pilaf
Vegetable Rice
Pilaf
(makes
4 servings)
| Ingredients: |  |
| |  |
1
14.5 oz. can of low-sodium chicken broth | |
| |
1/2
cup dry lentils, drained and rinsed |
|
1/2
cup long grain rice, uncooked |
|
| |
|
|
1
1/2 cups zucchini and/or yellow summer squash |
|
|
|
1/2
small eggplant, peeled and diced |
|
|
|
|
|
|
|
1/4 cup
fresh basil, shredded
| | Directions: |
| | | 1. |
In a medium
saucepan, combine broth, onion, lentils, rice, water and lemon zest. Bring to
boil then reduce heat and simmer, covered for 15 minutes. |
| 2. |
Add zucchini
and/or squash and carrot and simmer for an additional 5 minutes. |
| 3. |
In a medium
skillet, cook eggplant and garlic in olive oil over medium heat until eggplant
is soft (about 8-10 minutes.) | | 4. |
Remove lentil
mixture from heat and let stand for 5 minutes. | | 5. |
Stir in
eggplant mixture, tomatoes and basil. | | 6. |
Sprinkle
with Parmesan cheese as desired. |
TEXT
VERSION OF NUTRITION FACTS:
Serving
Size: 1/4 of recipe (243 g)
Servings Per Recipe: 4 |
| Amount
per serving | | Calories | 238 |
| Calories
from fat | 28 |
| Total
Fat | 3
g | | Saturated
Fat | 0
g | | Cholesterol | 0
mg | | Sodium | 28
mg | | Total
Carbohydrates | 44
g | | Dietary
Fiber | 11
g | | Sugars | 0
g | | Protein | 11
g | | Vitamin
A | 100% |
| Vitamin
C | 30% |
| Calcium | 4% |
| Iron | 20% |
| << See More Weight Loss Recipes >>
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