Page 102 - Keep the Beat Recipes: Deliciously Healthy Dinners

lentils with brown rice and kale Prep time: 5 minutes

Cook time: 35 minutes
for a different flavor and even more fiber and protein, try quinoa in place of the brown rice;
quinoa (pronounced KEEN-wah) is a grain native to South America
For lentils and kale: 1 Rinse lentils thoroughly in a fine wire colander, and
1 C brown lentils, rinsed remove any stones or debris.
¼ tsp salt 2 In a 4-quart saucepan, cover lentils with 2½ cups
1 /8 tsp ground black pepper of water. Add salt and pepper. Cover, and bring
4 C kale, with heavy stems to a boil over high heat. Reduce heat. Simmer for
removed, rinsed and dried 15 minutes (until adding kale in step 5).
3 In another saucepan, bring 2 cups of water to a
For brown rice: boil. Add rice, salt, and basil. Cover, and cook for
1 C instant brown rice, uncooked 10 minutes. Set aside.
(for quinoa, follow cooking
instructions on box) 4 In a medium sauté pan, warm olive oil over medium
¼ tsp salt heat and add onion, salt, and pepper. Cook and stir
until the onion pieces become soft and dark brown
½ tsp dried basil (caramelized), but not burnt. If the onions start to
stick to the pan, add a few drops of water and scrape
For onion: the onions loose. Keep cooking until onions are
2 Tbsp olive oil completely caramelized (about 10–15 minutes total).
2 C onion, diced Remove from pan and set aside.
¼ tsp salt 5 After the lentils have cooked for 15 minutes, lightly
1 /8 tsp ground black pepper place the kale on top of the lentils. Do not stir.
Cover. The kale will steam while the lentils continue
to cook, for another 15 minutes.
continued on page 89

88 deliciously healthy dinners