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Baked Brown Rice

2 Tolive oil
one Cchopped onion
1/2 Cchopped red bell pepper
3 cloves  garlic, minced
one tdried thyme leaves, crushed
to tastejalapenos,minced
one Ccarrots, thinly sliced & lightly steamed
one Cbroccoli florets, lightly steamed
to tastefreshly ground black pepper
2 Ccooked brown rice
8 ozcooked lentils
6 ozMonterey Jack cheese, shredded

Preheat oven to 350°. Heat oil in large saucepan. Add onion, jalapeno and bell pepper. Sauté until onion is translucent. Add garlic and thyme and sauté one minute more.

Add steamed broccoli and carrots and cook until heated through. Season with black pepper.

Combine rice and lentils. Spray a two quart casserole dish with non-stick, no-fat cooking spray. Layer 1/2 the rice-lentil mixture, then 1/2 the vegetables, then 1/2 the cheese. Repeat layers. Bake 20 minutes. 10 -12 servings

 
Sodium content in milligrams
 
one onion 4
1/2 C chopped red bell pepper   1
3 cloves   garlic 3
one t dried thyme 1
one jalapeno pepper 3
one C sliced carrots 38
one C broccoli flowerelets 30
2 C cooked brown rice 16
8 oz cooked lentils 80
6 oz Monterey Jack cheese   1140
 
Recipe total = 1316 mg
 

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