Creamy Indian Lentils and Rice

Recipe adapted from Cooking Light.

For a balanced meal, try serving with a small portion (3oz) of lean fish or poultry, such as sauteed halibut cheeks, oven-baked cod or chicken breast.

Ingredients

• 1 Tbsp olive oil
• 2 cups onion, thinly sliced
• 1 cup uncooked long-grain brown rice
• 1 Tbsp curry powder
• 2 tsp mustard seeds
• 1 tsp salt
• 1/2 tsp black pepper
• 4 cups water
• 1 cup dried lentils
• 1 cup chopped fresh cilantro
• 1/2 cup low fat sour cream

Preparation

1. Heat oil in a large Dutch oven over medium-high heat.
2. Add onion, saute 8 minutes or until golden brown, stirring occassionally.
3. Add rice, curry powder, mustard seeds, salt and pepper. Saute for 1 minute.
4. Add water and lentils, bring to a boil.
5. Cover, reduce heat and simmer 1 hour. Remove from heat, stir in cilantro and sour cream.

Nutritional information

Makes six 1 cup servings, each having 297 calories, 6.5g fat, 13.2g protein, 48g carbohydrates, 411mg sodium and 6.3g fiber.

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