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Sweet and spicy lentils and rice

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Ingredients

Preparation time:
15 minutes
Cooking time:
30 minutes.

Directions

Yield:
6 servings

Serving size:
about 1 cup lentils with 1/2 cup rice

Chop roasted red peppers. Combine the chopped peppers, cilantro, olives, lemon juice, curry powder, and garlic in small bowl and set aside. Combine water, lentils, and green onions in saucepan; bring to a boil. Cover, reduce heat, and simmer for about 10 minutes. Stir in the tomatoes, chutney, honey, and mustard; simmer, uncovered, for 20 more minutes until the lentils are tender. Place 1/2 cup cooked rice on each serving plate; spoon the lentil mixture evenly over rice. Top with the pepper mixture.

Nutrition Information:

Calories: 360 calories, Carbohydrates: 70 g, Protein: 18 g, Fat: 2 g, Saturated Fat: <1 g, Sodium: 80 mg, Fiber: 9 g

Exchanges per serving: 4 starch, 1 very lean meat. Carbohydrate choices: 4.

This recipe was developed by Nancy Cooper, a Contributing Editor of Diabetes Self-Management. Nancy is a Diabetes Nutrition Specialist at the International Diabetes Center in Minneapolis, Minnesota.

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