February is a tough winter month out here in the Mid-west, so coming home to a warm meal can help keep you healthy and satisfied physically and emotionally, while avoiding unhealthy comfort food. Try this fix-ahead meal and nourish yourself with healthy proteins and grains. The lentils and the brown rice in this recipe provide cholesterol-lowering fiber along with folic acid and other growth supporting nutrients. The onions provide vitamin C and biotin and can help lower blood pressure. Serve as a main dish, accompanied by a nice green salad or use it as a dip with whole grain pitas.
Lentil and Rice Pilaf
2-5 large onions, depending on your taste preference
2 Tbsp. olive oil
6 cups filtered water
1 ¾ cups lentils, sorted, washed and drained
2 cups brown rice, washed and drained
Slice onions in ½” circles. Place in nonstick skillet with olive oil. Sauté over medium heat until onions are golden brown
Remove about 1-onion’s-worth from skillet and place on paper towel to drain
Place remaining onions and drippings in slow cooker
Combine with water, lentils and brown rice
Cover and cook on low 6-8 hours
Garnish with crisp brown onions
Serve hot (or cold)
Serves: 8-10, Per Serving – Calories: 350; Carbohydrates: 66g; Fiber: 16g; Fat: 3.5g; Sodium: 15mg
Phyllis Pellman Good (2004). Fix-It and Forget-It Lightly: Healthy, Low-Fat recipes for your slow cooker. Good Books: Intercourse, PA.