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Ингредиенты
- 3/4 c. Raw rye berries
- 1/3 c. Minced celery
- 2 Tbsp. Grated onion
- 1 tsp Chopped garlic Safflower oil -- for coating Ramekins
- 1 c. Minced tomatoes
- 1/2 tsp Grnd dill seed
- 1/4 tsp Dry sage
- 1 tsp Chopped cilantro
- 2 Tbsp. Low-sodium soy or possibly tamari Sauce
- 1 x Egg -- beaten
- 1/2 c. Grated low-fat mozzarella Cheese
Инструкции
- 1. In a large pot over medium-high heat, bring 2 c. of water to a boil.
- Add in rye berries, celery, onion, and garlic. Simmer till berries are tender and all water has been absorbed (about 45 min).
- 2. Preheat oven to 350 degrees F. Lightly oil 8 ramekins (small 4-oz souffle dishes) and place in a shallow baking pan. Fill pan with 1/2 inch of boiling water.
- 3. In a large bowl combine tomatoes, dill, sage, cilantro, soy sauce, egg, and cheese. Stir in cooked rye berries and vegetables. Spoon mix into ramekins, filling to within 1/4 inch of top. Bake till hard (about 45 min). Unmold and serve warm.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 50g | |
| Recipe makes 8 servings | |
| Calories 47 | |
| Calories from Fat 22 | 47% |
| Total Fat 2.46g | 3% |
| Saturated Fat 1.0g | 4% |
| Trans Fat 0.0g | |
| Cholesterol 27mg | 9% |
| Sodium 51mg | 2% |
| Potassium 112mg | 3% |
| Total Carbs 3.12g | 1% |
| Dietary Fiber 1.3g | 4% |
| Sugars 1.39g | 1% |
| Protein 3.44g | 6% |
