Leo Miller's Lyonnaise Potatoes
INGREDIENTS:
2 ts Olive or vegetable oil
2 c Onions thinly sliced
1/2 c Yellow bell peppers; (thin
-strips) thinly sliced
1/2 c Red bell peppers thinly
-sliced
1 Clove garlic minced
2 c Water
3 oz Uncooked lentils sorted;
-rinsed
2 oz Uncooked brown rice
1 pk Chicken broth and seasoning
-mix
2 tb Sour cream
2 ts Fresh Italian; (flat-leaf)
-parsley, chopped
2 ts Olive or vegetable oil
2 c Onions thinly sliced
1/2 c Yellow bell peppers; (thin
-strips) thinly sliced
1/2 c Red bell peppers thinly
-sliced
1 Clove garlic minced
2 c Water
3 oz Uncooked lentils sorted;
-rinsed
2 oz Uncooked brown rice
1 pk Chicken broth and seasoning
-mix
2 tb Sour cream
2 ts Fresh Italian; (flat-leaf)
-parsley, chopped
Recipe By: Weight Watcher's Quick and Easy Menu Cookbook, p.25
In 2-quart saucepan heat oil over high heat; add onions, peppers, and garlic and cook, stirring frequently, until tender, 8 to 10 minutes. Remove I cup of vegetable mixture to small bowl; set aside and keep warm. Add water, lentils, rice, and broth mix to vegetable mixture remaining in saucepan and cook, stirring occasionally, until mixture comes to a boil. Reduce heat to low, cover, and let simmer until lentils and rice are tender, about 40 minutes. Transfer to serving platter and top with reserved vegetable mixture; spoon sour cream onto vegetable mixture and serve sprinkled with parsley.
MAKES 2 SERVINGS, ABOUT 11/2 CUPS EACH
Each serving provides: 2 Protein Exchanges; I Bread Exchange; 3 Vegetable Exchanges; 1 Fat Exchange; 40 Optional Calories Perserving: 390calories;16gprotein;9gfat;63gcarbohydrate; 106 mg calcium; 523 mg sodium; 6 mg cholesterol
Notes: WEEK 4 A wonderful prepare-ahead meal because it is even better a day or two after it's prepared. Just reheat and serve.
Serving Ideas: cooked spinach, mixed salad greens, Italian dressing, Per serving: 70 Calories; 3g Fat (39% calories from fat); 2g Protein; 9g Ca
In 2-quart saucepan heat oil over high heat; add onions, peppers, and garlic and cook, stirring frequently, until tender, 8 to 10 minutes. Remove I cup of vegetable mixture to small bowl; set aside and keep warm. Add water, lentils, rice, and broth mix to vegetable mixture remaining in saucepan and cook, stirring occasionally, until mixture comes to a boil. Reduce heat to low, cover, and let simmer until lentils and rice are tender, about 40 minutes. Transfer to serving platter and top with reserved vegetable mixture; spoon sour cream onto vegetable mixture and serve sprinkled with parsley.
MAKES 2 SERVINGS, ABOUT 11/2 CUPS EACH
Each serving provides: 2 Protein Exchanges; I Bread Exchange; 3 Vegetable Exchanges; 1 Fat Exchange; 40 Optional Calories Perserving: 390calories;16gprotein;9gfat;63gcarbohydrate; 106 mg calcium; 523 mg sodium; 6 mg cholesterol
Notes: WEEK 4 A wonderful prepare-ahead meal because it is even better a day or two after it's prepared. Just reheat and serve.
Serving Ideas: cooked spinach, mixed salad greens, Italian dressing, Per serving: 70 Calories; 3g Fat (39% calories from fat); 2g Protein; 9g Ca