Come Home to a Warm Cooked Meal

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

Ingredients

  • 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

Assembly

  • 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)

Serving Data

Serves: 8-10, Per Serving – Calories: 350; Carbohydrates: 66g; Fiber: 16g; Fat: 3.5g; Sodium: 15mg

Recipe Source

Phyllis Pellman Good (2004). Fix-It and Forget-It Lightly: Healthy, Low-Fat recipes for your slow cooker. Good Books: Intercourse, PA.