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Ингредиенты
- Vegetable cooking spray
- 1 Tbsp. Extra virgin olive oil
- 1 c. Sliced carrot
- 1 c. Minced onion
- 2 c. Water
- 1 c. Dry lentils, uncooked
- 1/3 c. Long-grain rice, uncooked
- 1/2 tsp Salt
- 1/2 tsp Grnd cumin
- 1/2 tsp Coarsely grnd pepper
- 27 1/2 ounce No-salt-added chicken broth, (2 cans)
- 8 ounce No-salt-added tomato sauce, (1 can)
- 2 c. 2% low-fat lowfat milk
Инструкции
- Coat a large Dutch oven with cooking spray; add in oil. Place over medium-high heat till warm. Add in carrot and onion; saute/fry 5 min or possibly till tender. Add in water and next 7 ingredients; stir well. Bring to a boil; cover, reduce heat, and simmer 45 min or possibly till lentils are tender.
- Position knife blade in food processor bowl; add in half of lentil mix, and process till smooth. Pour puree into a bowl. Repeat procedure with remaining lentil mix. Return puree to pan; stir in lowfat milk. Cook over low heat till thoroughly heated.
- Yield: 9 c. (serving size: 1-1/2 c.).
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 277g | |
| Recipe makes 9 servings | |
| Calories 161 | |
| Calories from Fat 22 | 14% |
| Total Fat 2.53g | 3% |
| Saturated Fat 0.65g | 3% |
| Trans Fat 0.0g | |
| Cholesterol 3mg | 1% |
| Sodium 435mg | 18% |
| Potassium 513mg | 15% |
| Total Carbs 25.54g | 7% |
| Dietary Fiber 8.0g | 27% |
| Sugars 5.61g | 4% |
| Protein 9.35g | 15% |
