Vegetable Rice Pilaf – Healthy Weight Loss Recipe

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(makes 4 servings)

 

Ingredients: Nutrition Facts for Vegetable Rice Pilaf
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1 14.5 oz. can of low-sodium chicken broth

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1 medium onion, chopped

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1/2 cup dry lentils, drained and rinsed

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1/2 cup long grain rice, uncooked

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1/4 cup water

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1 teaspoon lemon zest

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1 1/2 cups zucchini and/or yellow summer squash

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1 medium carrot, chopped

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1/2 small eggplant, peeled and diced

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2 cloves garlic, minced

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2 teaspoons olive oil

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3 plum tomatoes, chopped

small bullet 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%

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