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20 minute dinner recipes

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Baked Curried Brown Rice & Lentil Pilaf

http://www.eatingwell.com/recipes/baked_curried_brown_rice_lentil_pilaf.html

From EatingWell:  April/May 2005, The EatingWell Diabetes Cookbook (2005)

Pop this fast and fragrant vegetarian dish into the oven and forget it till the timer rings. Serve as a main course on a bed of wilted spinach to add color and maximize iron absorption or serve as a side with Turkish Chicken Thighs.

4 servings, 1 1/4 cups each | Active Time: 5 minutes | Total Time: 1 hour

Ingredients

Preparation

  1. Place rack in lower third of oven; preheat to 350ºF.
  2. Melt butter over medium-high heat in a large ovenproof Dutch oven; add rice and cook, stirring, until lightly toasted, about 1 1/2 minutes. (If using curry powder, add it now and cook, stirring, until fragrant, about 15 seconds.) Add water. Stir in lentils, garlic cloves, cinnamon stick, ginger, curry paste, if using, and salt; bring to a boil, stirring to dissolve the curry paste.
  3. Cover the pot tightly with a lid or foil. Transfer to the oven and bake until the rice and lentils are tender and all the water is absorbed, 50 to 55 minutes. Fluff with a fork, removing the cinnamon stick and ginger slices. Serve garnished with scallions.

Nutrition

Per serving : 348 Calories; 5 g Fat; 2 g Sat; 1 g Mono; 8 mg Cholesterol; 62 g Carbohydrates; 16 g Protein; 13 g Fiber; 327 mg Sodium; 578 mg Potassium

3 1/2 Carbohydrate Serving

Exchanges: 3 1/2 starch, 1 1/2 very lean meat, 1/2 fat

Tips & Notes