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Maine Medical Center - Creamy Indian Lentils and Rice

Maine Medical Center - Creamy Indian Lentils and Rice
Heart Healthy Recipes

Creamy Indian Lentils and Rice

  • 1 tbsp canola or light olive oil
  • 2 cups thinly chopped onions
  • 1 cup uncooked
  • long-grain brown rice
  • 1 tbsp curry powder
  • 1 tsp salt
  • ½ tsp black pepper
  • 4 cups water
  • 1 cup dried lentils
  • 1/2 cup chopped fresh cilantro
  • ½ cup low-fat sour cream

Heat oil in a large Dutch oven over medium-high heat. Add onion and saute for 8 minutes or until golden brown, stirring occasionally. Add the rice and next 4 ingredients (rice through pepper); saute 1 minute. Add water and lentils; bring to a boil. Cover, reduce heat, and simmer 1 hour. Remove from heat; stir in cilantro and sour cream. Serves six (1 cup servings).

Nutritional analysis per serving:

Calories: 297
Fat: 6.5g
Carbohydrate: 48g
Protein: 13.2g
Sodium: 411g*

* To decrease sodium content decrease or omit salt in recipe.



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