Making Healthier Meal Choices

Cheesy Casserole

This whole-grain dish boasts two fiber-rich foods: lentils and brown rice.

Serves:

8

Prep Time:

5 minutes

Cooking Time:

1 hour

Ingredients:

  • 3 Tbs. butter or margarine
  • 1 small onion, chopped
  • 1 cup dried lentils, rinsed and sorted
  • 1 cup uncooked brown rice
  • 2 10 1/2-oz. cans low-sodium chicken broth
  • 10 1/2 oz. water
  • 1 cup low-fat cheddar cheese, shredded
  • 1/2 cup croutons, crushed

Instructions:

Step 1: Melt butter in 4-quart saucepan over medium heat. Sauté onion until soft. Stir in lentils, rice, broth, and water. Boil; reduce heat to low. Cook 50 minutes. Put in serving dish; top with cheese and croutons.

Nutritional Facts:

Each serving: 264 calories, 14 g protein, 34 g carbohydrate, 8 g fat (3 g saturated), 4 g fiber, 12 mg cholesterol, 155 mg calcium, 3 mg iron, 201 mg sodium.

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