LENTILS AND RICE WITH A TANGY TOMATO SAUCE
(Serves 6)
2 cups uncooked brown rice
1 pound lentils
2 Tablespoons vegetable oil, divided
1 Tablespoon crushed garlic
Two 16-ounce cans of tomato sauce
1/2 cup water
1/4 cup vinegar
1 medium onion
Cook rice according to directions. Rinse lentils and put them in a pot, covering them with water, and bring to a boil. Then simmer on low heat until almost all water is absorbed and lentils are well cooked. Add extra water if longer time is needed. To make the sauce, first saute the garlic in 1 Tablespoon oil until golden. Add both cans of tomato sauce and simmer 10-15 minutes. Add water and vinegar and bring to a boil. Remove from heat immediately and add salt to taste. Finally, slice onion in thin, small pieces and saute in remaining 1 Tablespoon oil until brown and crispy.
This dish should be arranged as a layer of lentils (on the bottom), followed by a layer of rice, then another layer of lentils and another layer of rice. Sprinkle the onions and the sauce on top before serving.
(chicken or lean meat can be added)
Total Calories Per Serving: 563
Fat: 7 grams
SPINACH WITH DILL
(Serves 4)
1 medium onion, chopped
1 Tablespoon vegetable oil
2 garlic cloves, chopped
2 Tablespoons chopped fresh dill
One 15-ounce can tomato sauce
10 ounces frozen, thawed spinach
1/2 cup water
Salt and pepper to taste
Saute onions in oil. Add garlic and dill to saucepan and continue to saute for two minutes. Add tomato sauce and bring to a boil. Simmer for 10 minutes on low heat. Add spinach and water, then bring to a boil again. Cover and simmer on low heat for 15 minutes. Serve warm over cooked rice.
Total Calories Per Serving: 94
Fat: 4 grams
Kellee’s Vegan Spanish Paella
Ingredients:
* 1 cup brown rice
* 2 cups boiling water
* 1 tbsp olive oil
* 1 onion, chopped
* 3 cloves garlic, minced
* 1 green bell pepper, sliced
* 1 red bell pepper, sliced
* 1 tomato, diced
* 2 cups vegetable broth
* 1 tsp salt
* 1 tbsp paprika
* 1 tsp turmeric
* 1 cup corn (fresh)
* 1 cup black beans (dried….cooked ahead of time)
*
* Preparation:
Mix the rice and boiling water and let stand for 20 minutes, then pour off the water.
In the meantime, heat the oil in a large frying pan over medium heat and sautee the onion and garlic until the onion is transparent, about 5 minutes. Add the peppers and tomato and continue to sautee over medium heat for three minutes.
Add the rice and broth. Bring to a boil, then reduce the heat to a simmer. Add the salt, paprika and turmeric. Cover and simmer until the rice is tender, about 20 minutes.
Add the corn and beans and cook about one minute longer.
(if you are not Vegan ….chicken or lean meat can be used instead of the beans)
Do you use packaged and canned foods to prepare meals?
Try using fresh ingredients! There is a world of difference in taste and nutrition value.
Kellee Ganci is a consultant, coach, speaker and radio show host.
Nutrition, Health, Wellness,Weight Loss
