Vegetable Rice Pilaf

(makes 4 servings)

Ingredients:

• 1 (14½ oz.) can of low-sodium chicken broth
  
• 1 medium onion, chopped
  
• ½ cup long grain rice, uncooked
  
• ½ cup dry lentils, drained and rinsed
  
• ¼ cup water
  
• 1 tsp lemon zest
  
• 1½ cups yellow summer squash and/or zucchini
  
• 1 chopped carrot
  
• ½ small eggplant, peeled and diced
  
• 2 cloves garlic, minced
  
• 2 tsp vegetable oil (or olive oil)
  
• 3 plum tomatoes, chopped
  
• ¼ cup fresh basil, shredded
  
• Parmesan cheese
  

Preparation:

• Combine chicken broth, onion, rice, lentils, water and lemon zest in a medium-size saucepan. Bring to boil then reduce heat and simmer, covered for about 15 minutes.
  
• Add yellow summer squash and/or zucchini, carrot and simmer for an additional 5 minutes.
  
• Cook eggplant and garlic in vegetable oil over medium heat in a medium skillet for about 8-10 minutes or until eggplant is soft.
  
• Remove lentil mixture from heat and let stand for about 5 minutes. Stir in eggplant mixture, tomatoes and basil.
  
• Sprinkle with Parmesan cheese as desired.
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (243 g)): 238 Calories, 11 g Protein, 44 g carbohydrates, 11 g Dietary Fiber, 3 g fat, 0 g saturated fat, 0 mg cholesterol, 28 mg sodium