Baked Brown Rice & Lentils
1 Tbsp + 1 tsp vegetable or olive oil
1 cup diced onion
1/2 cup diced red bell pepper
2 finely chopped garlic cloves
2 tsp finely chopped thyme or 1 tsp dried thyme leaves
Pinch crushed red pepper flakes
1 cup thinly sliced carrots, lightly steamed
1 cup broccoli florets, lightly steamed
Salt and freshly ground black pepper to taste
2 cups cooked brown rice
1 cup cooked lentils
1-1/3 cups (about 6 oz) shredded nonfat
Monterey Jack cheese
Preheat oven to 350 degrees F. In 10" nonstick skillet, heat oil over
medium heat; add onion and bell pepper. Sauté, stirring, until wilted,
about 5 minutes. Add garlic, thyme, and red pepper. Sauté, stirring,
about 3 minutes. Add carrots and broccoli; season with salt and
pepper. Sauté, stirring, 2 minutes; set aside. Combine rice and lentils.
Spray 2-quart ovenproof casserole with nonstick cooking spray.
Place a layer of half the rice-lentil mixture in casserole, then a layer of
half the vegetables, then a layer of half the cheese. Repeat, ending
with cheese. Bake until heated through and cheese is melted, about
15 - 20 minutes. Place under broiler about 2 minutes to brown cheese.
SERVING SIZE: About 1 1/2 cups
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