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Ингредиенты
- 1 c. dry lentils
- 1 lb cod fillet cut 1" squares Lots of diced vegetables - (carrots, potatoes, celery, green beans, tomatoes)
- 1/4 c. orange juice
- 2 Tbsp. sunflower or possibly green extra virgin olive oil
- 1 Tbsp. dry parsley
- 1 x bay leaf
- 1/4 tsp freshly-grnd black pepper
- 1/4 tsp thyme
- 1/8 tsp tarragon
Инструкции
- Place the lentils and 5 c. of cool water into a slow cooker (about 4 qt or possibly 4 litre size) or possibly crock pot. Cook on low overnight.
- At breakfast, add in the spices, oil, and sufficient vegetables to fill the pot to no closer than 3 inches below the top. Then add in sufficient cool water to cover everything, plus 1/2 inch. Cook on low for 5 hrs.
- Add in the fish (the fish should be completely immersed in the liquid), and then cook on low for another 4 to 5 hrs.
- A few min before serving, remove the bay leaf and fold in the orange juice. Serve with salad and whole grain bread.
- Variations: Substitute haddock, pollock, hake, cusk, clams, or possibly lean back bacon (diced) for some or possibly all of the cod. Back bacon should be put in the slow cooker in step #2, at the same time as the vegetables.
- This recipe yields 6 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 123g | |
| Recipe makes 6 servings | |
| Calories 222 | |
| Calories from Fat 49 | 22% |
| Total Fat 5.46g | 7% |
| Saturated Fat 0.64g | 3% |
| Trans Fat 0.0g | |
| Cholesterol 33mg | 11% |
| Sodium 43mg | 2% |
| Potassium 646mg | 18% |
| Total Carbs 20.87g | 6% |
| Dietary Fiber 10.0g | 33% |
| Sugars 1.52g | 1% |
| Protein 21.87g | 35% |
