Chicken Fried Brown Rice and Lentils

Sometimes you just need to get back to basics ...  and more fibre, more protein, less sodium.

Ingredients:

1/4 cup lentils

1  3/4 cup brown rice

4  1/4 cups sodium reduced chicken broth

1/2 cup diced celery

1/2 cup diced carrot

1/2 cup kernel corn

1 cup frozen, thawed peas

1 cup chopped spinach

1 tbsp minced garlic

1 tsp minced ginger

pinch allspice

2 tbsps vegetable oil

salt and pepper to taste

2-3 cups chopped, cooked chicken

1/4 cup sodium reduced soya sauce

2 tsps sesame oil

3 green onions

Mix lentils, brown rice and chicken broth together and bring to a boil. Then cover and simmer 15-20 minutes or until tender. Remove from heat and leave covered until all liquid is absorbed. Then chill ... this keeps the rice and lentils from clumping up when you heat it later.

In a wok or large skillet, heat vegetable oil and stir fry the carrots and celery 4-5 minutes. Add the corn, peas and spinach along with the garlic and ginger. Cook 1 minute.

Mix in the rice and chicken. Combine the soya sauce and sesame oil and add to the wok. Add salt, pepper and allspice and mix well.

Heat through on medium heat stirring often.

Taste to check for flavour. This has a low soya sauce taste. You can add more to your liking or serve more soya at the table.

Top with chopped green onions.

Serves 4