Supermarket shelves are full of ready-to-cook pilaf mixes. They’re convenient but loaded with sodium.In this recipe, the key to keeping the prep time simple and short is quick-cooking brown rice. To boost the nutritional value, flavor and texture, the dish begins with a sauté of diced onion, sweet bell pepper and carrot, followed by the addition of lentils and orzo.I prefer it to the mixes; see what you think.I used Uncle Ben’s quick-cooking brown rice, but any brand will do as long as it is not labeled “instant” rice.

ORZO AND BROWN RICE PILAF-Yield: 6-8 servings

1 tablespoon olive oil1 small carrot, cut into 1/4- to 1/2-inch dice1 small onion, cut into 1/4- to 1/2-inch dice1/2 medium red bell pepper, stemmed, seeded and cut into 1/4- to 1/2-inch dice1/4-1/2 teaspoon salt2 3/4 cups low-sodium chicken broth1/4 cup brown or green lentils1/4 cup dried orzo pastaFreshly ground black pepper1 cup quick-cooking brown rice

Procedure:1. Add oil to 2- to 3-quart pot set over medium heat. Add carrot, onion, bell pepper and 1/4 teaspoon salt. Cook, stirring occasionally, about 8 minutes, until vegetables have softened; adjust heat as needed to keep vegetables from browning.2. Add chicken broth, then increase heat to medium-high and bring broth to boil. Add lentils and cook, stirring occasionally, 10 minutes, then add the orzo and freshly ground pepper to taste. If broth tastes flat, add remaining 1/4 teaspoon salt.3. Add brown rice and stir to incorporate. Reduce heat to medium-low; cover and cook 10 minutes, or until liquid has been absorbed and rice is tender. Fluff pilaf with fork before serving.Nutrition data per serving (based on 8): 160 calories, 11 g protein, 53 g carbohydrates, 11 g fat, 0 g saturated fat, 0 mg cholesterol, 177 mg sodium, 3 g dietary fiber, 3 g sugar

Tim McCreadie, right, and his father, Bob, pose at the family garage in Watertown, N.Y., Saturday May 9, 2009. Tim McCreadie is planning a return to racing after recovering from a broken back. Photo by AP

Kevin Rivoli