lemon lentil rice salad w walnuts

[Guest guest]

and artichoke hearts!

 

 

 

* Exported from MasterCook *

 

Lemon Lentil Rice Salad with Toasted Walnuts

 

Recipe By :Victoria Abbott Ricardi: Perfect Diet

Serving Size : 12 Preparation Time :0:00

Categories : Side Dishes

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 cup brown lentils

1/2 cup medium-grain white rice

1 1/2 tablespoons olive oil

1 medium onion -- chopped

3 cloves garlic -- minced

10 ounces frozen artichoke hearts

1/2 cup chopped fresh parsley

1/2 cup nonfat plain yogurt

1 lemon

3 tablespoons chopped walnuts -- toasted in a hot skillet

 

PLACE 3 cups water and lentils in a large saucepan. Bring to a boil, reduce

heat, and simmer, partially covered, 30 minutes or until tender. Drain; let

cool.

 

Meanwhile, in a medium saucepan, boil 1 1/2 cups water. Add rice and reduce

heat. Simmer, covered, 15 minutes or until tender. Fluff with a fork; let cool.

 

HEAT 1 1/2 teaspoons oil in a nonstick skillet over medium heat. Add onion and

garlic; saute 6 minutes or until golden.

 

COOK artichoke hearts according to package directions. Drain; let cool. Cut into

quarters.

 

PLACE lentils in a salad bowl. Add rice, onion mixture, artichoke hearts,

parsley, and yogurt. Grate rind of lemon over bowl; stir in 3 tablespoons lemon

juice along with walnuts and remaining oil. Season with salt and pepper, to

taste.

 

Source:

" Health 2001-03 "

S(mcRecipes):

" Hanneman (kitpath) on 19-Mar-2001 "

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 133 Calories; 3g Fat (21.0% calories from

fat); 7g Protein; 20g Carbohydrate; 7g Dietary Fiber; trace Cholesterol; 26mg

Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0

Non-Fat Milk; 1/2 Fat.

 

 

Nutr. Assoc. : 903920 0 0 0 0 0 0 0 0 0

 

 

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