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Cook'n with Betty Crocker 
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Indian Lentils & Rice |
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Serves: 6 Print this RecipeLOW FAT/LOW CHOLESTEROL/LOW CALORIE Prep: 15 min Cook: 40 min Yogurt is a terrific addition to Indian foods, plus many brands of yogurt contain live and active cultures that can help keep your digestive system healthy. Check the container lable for the "live and active cultures" seal. 4 medium green onions, chopped (1/4 cup) 1 tablespoon finely chopped ginger root 1/8 teaspoon crushed red pepper 2 cloves garlic, finely chopped 1 (49 1/2-ounce) can or 3 cans (14 1/2 ounces each) vegetable broth 1 1/2 cups dried lentils (12 ounces), sorted and rinsed 1 teaspoon ground turmeric 1/2 teaspoon salt 1 large tomato, chopped (1 cup) 1/4 cup shredded coconut 2 tablespoons chopped fresh mint leaves or 2 teaspoons dried mint leaves 3 cups hot cooked rice 1 1/2 cups plain fat-free yogurt 1. Spray 3-quart saucepan with cooking spray. Cook inions, gingerroot, red pepper and garlic in saucepan over medium heat 3 to 5 minutes, stirring occasionally, until onions are tender. 2. Stir in 5 cups of the broth, the lentils, turmeric and salt. Heat to boiling; reduce heat to low. Cover and simmer 25 to 30 minutes, adding remaining broth if needed, until lentils are tender. Stir in tomato, coconut and mint. Serve over rice with yogurt. NUTRITION INFORMATION 1 Serving Calories 285 (Calories from Fat 20) Fat 2g (Saturated 1g) Cholesterol 0mg Sodium 820mg Carbohydrate 61g (Dietary Fiber 12g) Protein 18g %DAILY VALUE: Vitamin A 20%; Vitamin C 10%; Calcium 18%; Iron 32% DIET EXCHANGES: 4 Starch From "Betty Crocker's Low-Fat, Low-Cholesterol Cooking Today." Text Copyright 2005 General Mills, Inc. Used with permission of the publisher, Wiley Publishing, Inc. All Rights Reserved. This recipe comes from the Cook'n collection. Try Cook'n for FREE!
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