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Ингредиенты
- 2 Tbsp. olive or possibly canola oil
- 1 lrg onion, finely minced
- 4 x garlic cloves, finely chopped
- 1/2 c. minced New Mexican green chilies (1 4-oz can)
- 1/4 c. shredded basil leaves
- 1 Tbsp. fresh minced oregano Or possibly 1 tsp. dry oregano
- 1 Tbsp. fresh thyme leaves Or possibly 1 tsp. dry thyme
- 1 c. pearl barley
- 1/2 c. long-grain brown rice
- 1 c. French lentils* or possibly brown lentils picked over to remove debris and rinsed
- 3 1/2 c. vegetable broth or possibly water
- 1/2 c. white wine
- 1 tsp salt or possibly more, to taste Freshly grnd black pepper, to taste
- 4 ounce shredded Monterey Jack Or possibly crumbled feta cheese
Инструкции
- 4 Main-course servings
- Here's an easy one-dish, one-pot casserole which practically makes itself.
- Rich in complex carbohydrates and fiber, this is the kind of meal which helps keep us healthy.
- 1. Preheat the oven to 350 F.
- 2. In a heavy 3-qt casserole, heat the oil over medium heat. Add in onion and garlic and saute/fry for about 3 min, stirring frequently, till the onion has wilted. Stir in the chilies, basil, oregano, and thyme. Add in the barley and rice, stirring till each grain is coated with oil. Add in the lentils, broth, wine, salt, pepper, and half the cheese. Stir well, cover the pot, and bake for 1 1/2 hrs. Stir the pot halfway through the baking.
- 3. Uncover the pot, sprinkle the top with remaining cheese, and bake for another 5 - 10 min, till the cheese melts and bubbles.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 445g | |
| Recipe makes 4 servings | |
| Calories 657 | |
| Calories from Fat 153 | 23% |
| Total Fat 17.26g | 22% |
| Saturated Fat 6.71g | 27% |
| Trans Fat 0.0g | |
| Cholesterol 25mg | 8% |
| Sodium 1569mg | 65% |
| Potassium 826mg | 24% |
| Total Carbs 95.11g | 25% |
| Dietary Fiber 24.5g | 82% |
| Sugars 5.88g | 4% |
| Protein 27.08g | 43% |
