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Wild Rice and Lentil Pilaf


Wild Rice and Lentil Pilaf

Wild Rice and Lentil Pilaf

Yield

Makes 7 (1-cup) servings

Ingredients

4-1/2 cups water, divided
3/4 cup dried brown lentils, sorted, rinsed and drained
1 tablespoon plus 2 teaspoons olive oil, divided
2 cups finely chopped yellow onions
1 medium red bell pepper, chopped
1 cup thinly sliced celery
4 cloves garlic, minced
1/2 teaspoon dried oregano leaves
1/2 teaspoon salt
Dash ground red pepper (optional)
1 box (6.2-ounce) quick-cooking white and wild rice with seasoning packet

Preparation

  1. Bring 4 cups water to a boil in medium saucepan. Stir in lentils and return to a boil. Reduce heat to low and simmer, uncovered, 10 minutes. Stir in rice and seasoning packet. Cover tightly and simmer 5 minutes. Remove from heat; set aside.
  2. Meanwhile, heat large nonstick skillet over medium heat until hot. Add 2 teaspoons oil. Add onions, bell pepper, celery, garlic and oregano; cook and stir 8 to 10 minutes or until celery is crisp-tender. Stir in remaining 1/2 cup water, salt and ground red pepper.
  3. Stir onion mixture and remaining 1 tablespoon oil into rice mixture; toss gently.

Variation

For a more decorative dish, coat a 6-cup mold with cooking spray. Place rice mixture in mold and press down gently but firmly to allow rice mixture to stick together. Place a dinner plate on top of mold and invert mold onto plate. Tap gently on side and top of mold to release rice mixture and slowly remove mold. Garnish with red bell pepper cutouts or strips.

Nutritional Information

Serving Size: 1 cup pilaf
Fiber 6 g
Carbohydrate 35 g
Cholesterol 2 mg
Saturated Fat <1 g
Total Fat 4 g
Calories from Fat 18 %
Calories 205
Protein 8 g
Sodium 556 mg

Dietary Exchange

Vegetable 1
Starch 2
Fat 1

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