Try this low-fat curry-lentil casserole. Coax out the dish’s Indian roots—serve with sliced cucumbers in mint vinaigrette or Yoplait yogurt dressing.
medium dark-orange sweet potato, peeled, cut into 1/2- to 3/4-inch pieces (2 cups)
cup dried lentils (6 oz), sorted, rinsed
cup uncooked natural whole-grain brown rice
cup chopped red bell pepper
tablespoons soy sauce
teaspoons curry powder
tablespoons slivered almonds, if desired
Heat oven to 375°F. In ungreased 2- or 2 1/2-quart casserole, mix all ingredients except almonds.
Cover and bake 1 hour to 1 hour 15 minutes or until rice and lentils are tender. Uncover and stir mixture. Let stand 5 minutes before serving. Sprinkle with almonds.
Lentils are often used as a meat substitute. They’re a good source of iron and phosphorus and also contain calcium and vitamins A and B.
This Indian-influenced casserole is excellent with a salad of sliced cucumbers in a mint vinaigrette or yogurt dressing.
NUTRITION INFORMATION PER SERVING
Serving Size: 1 Serving
- Calories from Fat
% Daily Value
- Total Fat
- 1 1/2g
- 1 1/2%
- (Saturated Fat
- Trans Fat
- Total Carbohydrate
- (Dietary Fiber
% Daily Value*:
- Vitamin A
- Vitamin C
Exchanges:2 Starch; 0 Fruit; 2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 1 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choices:3 1/2
*Percent Daily Values are based on a 2,000 calorie diet.