Monday, August 9, 2010

Coconut Curry Brown Rice & Lentils

Lentils are a great source of protein, fiber, iron and potassium. They are cheap and cholesterol free too. Trouble is, lentils are pretty boring when it comes to flavor. Traditionally, lentils are paired with meats, particularly pork and fats which detract from their nutritional assets. In this recipe, the flavor is there without all the fat and cholesterol of traditional recipes. Not everyone in the family likes curry, so we sometimes leave it out and still get flavorful results. This can be a meal in itself with a salad. Makes 6 generous servings. Lentils do not need to be presoaked like most other dried legumes. For a different flavor, try 3/4 teaspoon garam masala in place of the curry.

3/4 cup dried lentils, rinsed
1 cup wild rice
1-1/2 cups chicken broth, vegetable stock or water
14 oz. can light coconut milk
1/2 to 2 tsp. curry powder
1 to 2 tbs. brown sugar
Salt & pepper to taste

1. In a small saucepan, combine lentils and chicken broth, bring to a boil, reduce heat and simmer, covered, for about 15 minutes.

2. Add wild rice, coconut milk, curry and sugar. Bring to a boil, reduce heat and simmer, covered, for 35 to 45 minutes until rice is tender and water is absorbed. You may need to add additional water. Fluff with fork and serve. 250 calories, 5 g. fat, 10 g. protein and 9 g. fiber per serving.

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