Braised Lentil and Vegetable Medley

Preparation

1. Step 1

   Using a vegetable peeler, peel the squash. Cut in half lengthwise with a large, sharp knife, discarding the seeds and strings. (Be careful; the squash is very hard and can slip.) Cut crosswise into 1/2-inch slices. Set aside.

   Step 2

   In a large saucepan, heat the oil over medium heat, swirling to coat the bottom. Cook the mushrooms, bell pepper, onion, and garlic for 3 to 4 minutes, or until the bell pepper is tender-crisp and the onion is soft, stirring occasionally.

   Step 3

   Stir in the squash. Cook for 2 to 3 minutes, or until the squash is slightly golden brown on the edges.

   Step 4

   Stir in the broth, oregano, and pepper. Increase the heat to medium high and bring to a simmer, stirring occasionally.

   Step 5

   Stir in the lentils. Reduce the heat and simmer, covered, for 30 to 35 minutes, or until the lentils and vegetables are tender, stirring occasionally.

   Step 6

   Stir in the rice. Return to a simmer and simmer, covered, for 10 minutes, or until the rice is tender.

2. Slow-Cooker Method

   Step 7

   Put all the ingredients except the rice in a 3 1/2- or 4-quart slow cooker. Cook on high for 2 1/2 to 3 1/2 hours or on low for 7 1/2 to 9 1/2 hours. Stir in the rice. Cook on either setting for 30 minutes, or until the lentils, vegetables, and rice are tender.

3. Cook’s Tip

   Step 8

   You can substitute 4 cups of your favorite winter squash, such as acorn, golden acorn, buttercup, or hubbard, for the butternut squash. If you prefer to use zucchini or yellow summer squash, you’ll need about 1 pound.

4. Nutrition information

   Step 9

   (Per serving)

   Step 10

   Calories: 246

   Step 11

   Total fat: 2.5g

   Step 12

   Saturated: 0.5g

   Step 13

   Trans: 0.0g

   Step 14

   Polyunsaturated: 0.5g

   Step 15

   Monounsaturated: 1.0g

   Step 16

   Cholesterol: 0mg

   Step 17

   Sodium: 36mg

   Step 18

   Carbohydrates: 48g

   Step 19

   Fiber: 12g

   Step 20

   Sugars: 8g

   Step 21

   Protein: 12g

   Step 22

   Calcium: 85mg

   Step 23

   Potassium: 938mg

5. Dietary Exchanges

   Step 24

   3 starch

   Step 25

   1 vegetable

   Step 26

   1/2 very lean meat