Rice and vegetable pilaf

 
                          Rice and Vegetable Pilaf
 
 Recipe By     :   Preventions Quick & Healthy Cooking Fall 1992
 Serving Size  : 8    Preparation Time :0:00
 Categories    : Lentils                          Theme Week
                 Vegetables
 
   Amount  Measure       Ingredient -- Preparation Method
 --------  ------------  --------------------------------
                         Ingredients:
    4      teaspoons     olive oil
    1 1/2  cups          sweet red peppers -- diced
      1/2  cup           onions -- minced
    1 1/2  cups          rice -- long-grain white or
                          -- brown
      1/2  cup           lentils
    4      cups          fatfree chicken broth
    1      each          bay leaf
    1      teaspoon      cumin
      1/2  cup           peas
 
 Preparation Instructions:
 In a 2 quart saucepan, heat the oil over medium high heat.  Add the 
 carrots, peppers and onions.  Sauté 1 or 2 minutes.
 
 Add rice and lentils.  Sauté stirring, for about 2 minutes.  Add the 
 broth, bay leaf and cumin.  Bring to boil.  Stir once, cover and reduce 
 heat.  Simmer 12 minutes.
 
 Add peas, cover and cook until rice is tender and liquid has been 
 absorbed, 5 to 7 minutes.  Discard the bay leaf. 
 
  Servings 8.
 
 
 
 
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 NOTES : Source:  Preventions Quick & Healthy Cooking Fall 1992
        
        Per servings:  254 calories, 3.6 g fat 3 g dietary fibre