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February 6, 2013

The following recipe was submitted by my good  f riend Nancy Heinrich, MPN, founder of   Healthy Diabetes Coach


Lentils are one of the most nutritious, under-appreciated foods around. I found this recipe while looking through my mother’s copy of Jane Brody’s GOOD FOOD COOKBOOK.

According to Jane, a slightly different version recipe was originally in THE NEW AMERICAN DIET, a cookbook developed at the Oregon Health Sciences University by Sonja L. Connor and Dr. William E. Connor. It is very easy, delicious, and nearly fat-free.

  • 2-2/3 cups water
  •  ¾ cup lentils
  • ½ cup brown rice
  •  2/3 cup chopped onion
  • ½ sweet green pepper, cored, seeded, and finely diced
  • ½ sweet red pepper, cored, seeded, and finely diced
  • 1-1/4 cups white wine
  • 1 teaspoon minced garlic (l large clove)
  • ½ teaspoon basil
  • ½ teaspoon salt, to taste (optional)
  • ¼ teaspoon oregano
  •  ¼ teaspoon thyme
  • Freshly ground black pepper to taste
  • 1 ounce grated cheddar cheese (optional)


  • Preheat oven to 350 degrees.
  • In a 1-1/2 quart ungreased casserole, combine all the ingredients except the cheese.
  • Place the uncovered casserole in the hot oven, and bake for 1-1/2 to 2 hours. The casserole should be moist but not runny.
  • Sprinkle the grated cheese on top of the casserole (if desired) and bake the casserole 5 minutes longer.
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