Hearty, Healthful Lentil Stew

"This recipe is a variation of my mother's lentil dish from her native Italy." -Lucille Rothen, Morristown, NJ

Yield: 6 servings (serving size: 1 1/3 cups)

Ingredients

• 1  tablespoon  olive oil
• 1 1/4  cups  chopped onion
• 1  cup  chopped celery
• 3/4  cup  chopped carrot
• 1  garlic clove, sliced
• 4  cups  fat-free, less-sodium chicken broth
• 1  cup  water
• 1  (28-ounce) can crushed tomatoes, undrained
• 1  cup  dried lentils
• 3/4  cup  instant brown rice
• 1/2  teaspoon  crushed red pepper
• 1/4  teaspoon  salt
• 1/4  teaspoon  black pepper

Preparation

Heat oil in a small Dutch oven over medium-high heat. Add onion, celery, carrot, and garlic to pan; sauté 8 minutes or until tender. Add broth, water, and tomatoes; bring to a boil. Stir in lentils; simmer 25 minutes, stirring occasionally. Stir in rice; simmer 20 minutes, stirring occasionally. Stir in red pepper, salt, and black pepper.

Nutritional Information

Calories:

292 (11% from fat)

Fat:

3.6g (sat 0.4g,mono 1.8g,poly 0.6g)

Protein:

15.5g

Carbohydrate:

52.3g

Fiber:

14.7g

Cholesterol:

0.0mg

Iron:

5.2mg

Sodium:

605mg

Calcium:

95mg