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Ингредиенты
- 8 ounce Red lentils
- 1 x Onion, large, minced
- 1 tsp Garlic, chopped
- 1 Tbsp. Canola oil
- 1 1/2 tsp Cumin
- 1 tsp Turmeric
- 1/4 tsp Dry mustard
- 1 Tbsp. Ginger, grated
- 1 1/2 c. Chicken stock
- 3 ounce Tomato paste
- 2 Tbsp. Lemon juice
- 12 ounce Brussel sprouts, quartered
- 3/4 c. Yogurt
Инструкции
- 1.Cover the 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. Watch carefully; they go from hard to mush in 30 seconds.
- 2.Saute/fry onion and garlic in warm oil in nonstick skillet till onion begins to brown.
- 3.Stir in cumin, turmeric, mustard and ginger and cook about one minute.
- 4.Add in chicken stock, tomato paste and lemon juice; stir to blend well. Add in brussel sprouts. Cover and simmer till sprouts are done, five to seven min,depending on the size.
- 5.When lentils are cooked drain. When sprouts are cooked, stir in lentils, blend well and heat through. Serve with yogurt.
- NOTES : A good way to increase grain in our diet. Lose the brussel sprouts if desired substitute cabbage.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 337g | |
| Recipe makes 4 servings | |
| Calories 338 | |
| Calories from Fat 55 | 16% |
| Total Fat 6.3g | 8% |
| Saturated Fat 1.45g | 6% |
| Trans Fat 0.01g | |
| Cholesterol 6mg | 2% |
| Sodium 359mg | 15% |
| Potassium 1292mg | 37% |
| Total Carbs 52.41g | 14% |
| Dietary Fiber 22.3g | 74% |
| Sugars 9.25g | 6% |
| Protein 21.28g | 34% |
