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Ингредиенты
- 8 ounce. red lentils
- 1 lg. onion, coarsely minced
- 1 teaspoon chopped garlic
- 1 tbsp. canola oil
- 1 1/2 teaspoon grnd cumin
- 1 teaspoon turmeric
- 1/4 teaspoon dry mustard
- 1 tbsp. grated fresh ginger
- 1 1/2 c. chicken stock
- 3 ounce. tomato paste
- 2 tbsp. lemon juice
- 12 ounce. Brussels sprouts, trimmed and quartered
- 3/4 c. or possibly more nonfat yogurt
Инструкции
- Cover lentils generously with water and bring to a boil. Reduce heat and cook till lentils are soft but have not lost their shape, less than 10 min. Saute/fry onion and garlic in warm oil till onion begins to brown. Stir in cumin, turmeric, mustard and ginger and cook about 1 minute.
- Add in chicken stock, tomato paste, and lemon juice; stir to blend well. Add in Brussels sprouts. Cover and simmer till sprouts are done, 5-7 min. When lentils are cooked, drain. When sprouts are cooked, stir in lentils, blend well and heat through. Serve with yogurt. Yield: 3 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 337g | |
| Recipe makes 4 servings | |
| Calories 336 | |
| Calories from Fat 43 | 13% |
| Total Fat 4.89g | 6% |
| Saturated Fat 0.55g | 2% |
| Trans Fat 0.01g | |
| Cholesterol 1mg | 0% |
| Sodium 373mg | 16% |
| Potassium 1338mg | 38% |
| Total Carbs 53.8g | 14% |
| Dietary Fiber 22.3g | 74% |
| Sugars 10.63g | 7% |
| Protein 22.32g | 36% |
