Baked Curried Brown Rice & Lentil Pilaf

From EatingWell: April/May 2005, The EatingWell Diabetes Cookbook (2005) — Subscribe Now!

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.

Baked Curried Brown Rice & Lentil Pilaf Recipe

4 servings, 1 1/4 cups each

Active Time: 5 minutes

Total Time: 1 hour

Nutrition Profile

Ingredients

1 tablespoon butter
1 cup brown basmati or brown jasmine rice
4 1/4 cups water
1 cup brown lentils
4 cloves garlic, peeled
1 cinnamon stick
4 1/8-inch-thick slices peeled fresh ginger
1-2 teaspoons red curry paste, (see Note) or 1 tablespoon curry powder
1/2 teaspoon salt
4 scallions, trimmed and sliced

Preparation

Place rack in lower third of oven; preheat to 350&ordm;F.
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.
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.

Tips & Notes

Note: Red curry paste is a blend of chile peppers, garlic, lemongrass and galangal (a root with a flavor similar to ginger). Look for it in jars or cans in the Asian section of the supermarket or specialty stores.

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.

Nutrition Bonus: Folate (65% daily value), Fiber (54% dv), Iron (30% dv).

3 1/2 Carbohydrate Serving

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