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Post Info TOPIC: Carrot and Lentil Casserole (4 pts/Make it Core*)


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Carrot and Lentil Casserole (4 pts/Make it Core*)


Carrot Lentil Casserole

From Light & Tasty
*To make this recipe Core, use fat free shredded cheese.

"My husband loves this hearty meatless casserole, especially on a chilly winter evening," says Stacey Krawczyk of Champaign, Illinois. "It's wonderful served with crusty bread and a green salad."



INGREDIENTS



* 1 large onion, chopped
* 1 cup finely chopped carrots
* 3/4 cup dry lentils, rinsed
* 3/4 cup uncooked brown rice
* 3/4 cup shredded reduced-fat cheddar cheese
* 1/2 cup chopped green pepper
* 1/2 teaspoon each dried thyme, basil and oregano
* 1/4 teaspoon salt
* 1/4 teaspoon rubbed sage
* 1/4 teaspoon garlic powder
* 1 can (14-1/2 ounces) chicken broth
* 1 can (14-1/2 ounces) diced tomatoes, undrained


SERVINGS 6
CATEGORY Lower Fat
METHOD Baked
PREP 10 min.
COOK 60 min.
TOTAL 70 min.


DIRECTIONS




In a 1-1/2-qt. baking dish coated with nonstick cooking spray, combine the onion, carrots, lentils, rice, cheese, green pepper and seasonings. Stir in broth and tomatoes. Cover and bake at 350° for 1 to 1-1/2 hours or until the liquid is absorbed and lentils and rice are tender. Yield: 6 servings.

 



NUTRITIONAL INFO




Nutritional Analysis: One serving (1 cup) equals 239 calories, 4 g fat (2 g saturated fat), 8 mg cholesterol, 557 mg sodium, 41 g carbohydrate, 8 g fiber, 14 g protein. Diabetic Exchanges: 2 starch, 1 lean meat, 1 vegetable.

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