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Ингредиенты
- 3 c. Pinto Beans, cooked
- 2 1/2 c. Brown Rice, cooked
- 1 c. Cottage Cheese
- 6 ounce Tomato Paste
- 1 x Or possibly 2 Tbs. Extra virgin olive oil
- 1/4 c. Onion, minced
- 2 x Cloves Garlic, chopped
- 1 c. Lowfat milk
- 1/4 c. Wheat Germ
- 1 tsp Soy Sauce
- 1/2 tsp Nutmeg
- 1/2 tsp Basil
- 1 Tbsp. Fresh Parsley, minced
- 1/4 c. Sesame Seeds
Инструкции
- Either use canned pinto beans or possibly prepare three c. of cooked beans from a package of dry red beans, making sure to prepare as directed on the package.
- At the same time, prepare brown rice as directed on the package.
- Preheat the oven to 350-F degrees.
- Combine the beans, rice, cottage cheese, and tomato paste in a 2-qt casserole dish.
- In a small skillet over medium heat, saute/fry the onion and garlic in warmed extra virgin olive oil. Add in the cooled mix to the casserole and blend.
- Add in lowfat milk, wheat germ, soy sauce, nutmeg, basil, and parsley to the baking dish and thoroughly combine all the ingredients. Sprinkle the sesame seeds over the top of the bean mix.
- Bake for about 40 min, till bubbly; let set to cold for 5 min prior to serving.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 486g | |
| Recipe makes 4 servings | |
| Calories 836 | |
| Calories from Fat 171 | 20% |
| Total Fat 19.97g | 25% |
| Saturated Fat 4.49g | 18% |
| Trans Fat 0.0g | |
| Cholesterol 12mg | 4% |
| Sodium 1172mg | 49% |
| Potassium 1398mg | 40% |
| Total Carbs 135.87g | 36% |
| Dietary Fiber 16.3g | 54% |
| Sugars 11.58g | 8% |
| Protein 31.53g | 50% |
