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| 2 T | olive oil |
| one C | chopped onion |
| 1/2 C | chopped red bell pepper |
| 3 cloves | garlic, minced |
| one t | dried thyme leaves, crushed |
| to taste | jalapenos,minced |
| one C | carrots, thinly sliced & lightly steamed |
| one C | broccoli florets, lightly steamed |
| to taste | freshly ground black pepper |
| 2 C | cooked brown rice |
| 8 oz | cooked lentils |
| 6 oz | Monterey 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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