Lentil Rice Medley, Dijon-Crusted Fish and Asparagus!

Lentil Rice Medley

Prep:25 min. Cook:35 mi.Yield:12 servings
The recipe goes great with fish or chicken.
1 medium onion, chopped
2 garlic cloves, minced
1 tbsp olive oil
3 medium carrots, chopped (I only used 1/2 large carrot as we are not "cooked carrot" fans)
1 cup dried lentils, rinsed
1/2c uncooked rice
3-1/4c water
1-1/2 tsps salt(I only used 1/2 and it tasted great)
1 tsp dried basil ( I used a little less dried and added fresh at the very end of cooking)
1 tsp dried oregano
1 tsp ground cumin
1/4 tsp pepper
3c fresh broccoli florets(next time I think I will steam my broccoli, just for the lovely bright colour it keeps and the better texture) I did it with one cup of the broccoli tonight)
1 small zucchini, chopped
1 can(8 oz) tomato sauce(I used around 6 oz) I didn't want it to me overly moist)
1 medium tomato, chopped

In a large nonstick skillet coated with nonstick cooking spray, saute onion and garlic in oil for 1 minute. Add carrots; cook 2 minutes longer. Add lentils and rice; cook and stir for 2 minutes. Stir in the water and seasonings. Bring to a boil. Reduce heat; cover and simmer for 10 minutes
Stir in broccoli and zucchini; return to a boil. Reduce heat; simmer, uncovered, for 15-20 minutes or until lentils and rice are tender, stirring occasionally. Stir in tomato sauce and tomato; heat through.

Nutrition Facts: 2/3c equals 120 calories, 2g fat(trace saturated fat), 0 cholesterol, 396mg sodium(I only used a third of the quantity though)so it would be less!! 21g carb, 7g fiber, 7g protein. Diabetic Exchanges: 1 starch, 1 vegetable

Dijon-Crusted Fish

Prep/Total Time: 25 minutes
Yield: 4 servings
3 tbsp reduce-fat mayonnaise
2 tbsp grated Parmesan cheese, divided
1 tbsp lemon juice
2 tsp Dijon mustard
1 tsp horseradish
4 tilapia fillets (I used Cod)(5 oz each)
1/4c dry bread crumbs
2 tsp butter, melted ( I used olive oil based margarine)
In a small bowl, combine the mayonnaise, 1 tbsp Parmesan cheese, lemon juice, mustard and horseradish. Place fillets on a baking sheet coated with nonstick cooking spray. Spread mayonnaise mixture evenly over fillets.
In a small bowl, combine the bread crumbs, butter remaining Parmesan cheese; sprinkle over fillets. Bake at 425 degrees for 13-18 minutes or until fish flakes easily with a fork.
Nutrition Facts: 1 fillet equals 214 calories, 8g fat(3 saturated). 80 mg cholesterol, 327 mg sodium, 7g carbs. trace of fiber, 29g protein. Diabetic Exchange: 4 very lean meat, 1-1/2 fat, 1/2 starch.

Asparagus
Wash, remove some of the peel if large pcs, break off bottoms of tough stems, then cut remaining pcs in half. Steam in microwave for 6-7 minutes, remove from microwave and toss in a little becel spray.