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.