Microwave Spanish Rice And Lentil Pilaf

1. Combine (drained) lentils, rice, tomatoes, stock, basil, cinnamon and sugar in microwave-safe casserole dish.

2. Cover and microwave on HIGH (100%) 8-10 minutes. Continue cooking on MED (50%) 40-45 minutes until rice is tender and fluffy.

3. Let stand covered for 5 minutes, sprinkle with your choice of cheese.

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Nutrient	Quantity
Total fats	59.1205 g
Protein	62.1386 g
Carbohydrates	164.1661 g
Energy	1398.5495 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.8454 g
Water	824.4897 g
Aspartic acid	4.7322 g
Calcium, Ca	829.3893 mg
Lutein + zeaxanthin	74.8625 g
Fiber, total dietary	6.8237 g
Carotene, beta	1579.2646 g
Niacin	14.8805 mg
Vitamin A, RAE	445.1436 g
Fatty acids, total trans-polyenoic	0.0009 g
Arginine	2.3019 g
Riboflavin	1.2433 mg
Tocopherol, beta	0.037 mg
Fatty acids, total polyunsaturated 15:0	0.0018 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0296 g
Fatty acids, total saturated 20:1	0.0102 g
Glutamic acid	11.1371 g
Sodium, Na	5495.8932 mg
Fatty acids, total saturated 16:1 undifferentiated	1.4608 g
Total lipid (fat)	59.1205 g
Manganese, Mn	5.0387 mg
Fructose	0.0003 g
Proline	3.6536 g
Fatty acids, total saturated 16:0	16.1726 g
Fatty acids, total saturated 8:0	0.3856 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.8945 g
Sucrose	14.2987 g
Choline, total	108.893 mg
Sugars, total	37.2635 g
Serine	2.5513 g
Fatty acids, total saturated 10:0	0.9278 g
Fatty acids, total saturated 18:0	6.3097 g
Vitamin B-6	1.2565 mg
Selenium, Se	55.8167 g
Ash	22.0054 g
Vitamin D	28.35 IU
Tocotrienol, delta	0.0555 mg
Fatty acids, total saturated 18:1 undifferentiated	15.1908 g
Pantothenic acid	6.2963 mg
Phenylalanine	2.4424 g
Copper, Cu	1.997 mg
Betaine	0.0053 mg
Thiamin	1.1063 mg
Retinol	299.52 g
Methionine	1.1027 g
Iron, Fe	10.1636 mg
Carbohydrate, by difference	164.1661 g
Phosphorus, P	1232.4423 mg
Folate, total	245.7862 g
Tocopherol, gamma	0.1779 mg
Fatty acids, total saturated 4:0	0.8883 g
Lycopene	33425.28 g
Alanine	1.8022 g
Cholesterol	131.49 mg
Valine	3.0776 g
Fatty acids, total saturated 18:2 undifferentiated	4.7611 g
Glycine	1.3607 g
Carotene, alpha	210.4948 g
Glucose (dextrose)	0.0003 g
Fatty acids, total saturated 14:0	4.9257 g
Zinc, Zn	13.0521 mg
Isoleucine	2.2842 g
Fatty acids, total saturated 12:0	0.8186 g
Fatty acids, total polyunsaturated	5.6064 g
Tocotrienol, gamma	1.2395 mg
Leucine	4.0445 g
Fatty acids, total polyunsaturated 18:2 t not further defined	0.0009 g
Tocotrienol, alpha	0.407 mg
Vitamin A, IU	3805.4865 IU
Folate, DFE	245.7862 g
Tryptophan	0.5394 g
Vitamin C, total ascorbic acid	86.4669 mg
Fatty acids, total polyunsaturated 16:1 c	0.0037 g
Galactose	0.0036 g
Fatty acids, total polyunsaturated 18:1 c	0.9611 g
Fatty acids, total saturated 20:0	0.0139 g
Tocotrienol, beta	0.0832 mg
Fatty acids, total saturated 6:0	0.5882 g
Starch	67.0718 g
Tyrosine	2.3724 g
Vitamin B-12	1.647 g
Vitamin K (phylloquinone)	48.1395 g
Fatty acids, total saturated	32.1414 g
Histidine	1.5562 g
Fatty acids, total monounsaturated	17.3224 g
Threonine	1.7901 g
Folate, food	245.7862 g
Vitamin D (D2 + D3)	0.675 g
Fatty acids, total polyunsaturated 24:0	0.0157 g
Cryptoxanthin, beta	0.6095 g
Vitamin D3 (cholecalciferol)	0.675 g
Vitamin E (alpha-tocopherol)	6.4142 mg
Fatty acids, total trans	0.0009 g
Magnesium, Mg	244.4541 mg
Lysine	3.7226 g
Potassium, K	2142.0496 mg
Cystine	0.6624 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Sugar	1 tablespoon	55.062	13.7724	0
Brown rice	0.5 cup	339.475	70.5312	2.96
Cinnamon	0.5 teaspoon	0	0	0
Tomato	1 can	62.069	13.7631	0.5397
Cheese	1 cup	476.55	3.159	38.799
Basil	1.5 1/2	0.3047	0.0351	0.0085
lentil	1 can	122.3688	25.5589	0.6349
stock	2 cups	342.72	37.3464	16.1784