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Ингредиенты
- Safflower oil -- for coating Pan
- 1/2 c. Chopped onion
- 1/2 c. Chopped mushrooms
- 1/4 c. Grated carrots
- 2 Tbsp. Chopped garlic
- 1 tsp Extra virgin olive oil
- 1/3 c. White wine
- 2 c. Cooked lentils
- 1 c. Whole wheat or possibly rye bread Crumbs
- 1 Tbsp. Chopped fresh basil leaves
- 1/4 tsp Nutmeg
- 1/4 tsp Cumin
- 1/4 tsp Curry pwdr
- 1 Tbsp. Low-sodium soy or possibly tamari Sauce Safflower oil -- to coat Baking sheet
- 1/4 c. Tahini
- 1 Tbsp. Molasses
- 1/4 c. Nonfat lowfat milk or possibly nonfat plain Yogurt
- 1 1/4 c. Whole-wheat pastry flour Whole-Grain Crackers
Инструкции
- 1. Preheat oven to 400 degrees F. Lightly oil a 2-qt loaf pan.
- 2. In a large skillet over medium-high heat, saute/fry onion, mushrooms, carrots, and garlic in extra virgin olive oil and wine till soft (about 10 min).
- Remove from heat.
- 3. Stir in lentils, bread crumbs, basil, nutmeg, cumin, curry pwdr, and soy sauce. If mix is too dry to create a ball, add in a bit of water; if runny, add in more bread crumbs. Press into prepared loaf pan. Cover with aluminum foil and bake for 45 min. Serve with Whole-Grain Crackers.
- Whole-Grain Crackers -
- 1. Preheat oven to 400 degrees F. Lightly oil a large baking sheet.
- 2. In a large bowl combine tahini, molasses, and lowfat milk, mixing till smooth and creamy. Stir in flour to create a soft dough.
- 3. Lightly flour a work surface and roll out dough. Cut into cracker shapes or possibly rounds about 1/16 inch thick. Poke each cracker several times with a fork-the holes keep it from curling as it bakes. Place on baking sheet and bake for 5 to 8 min. Watch carefully: They tend to brown quickly.
- Makes approximately 2 dozen crackers.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 76g | |
| Recipe makes 10 servings | |
| Calories 201 | |
| Calories from Fat 37 | 18% |
| Total Fat 4.4g | 6% |
| Saturated Fat 0.71g | 3% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 16mg | 1% |
| Potassium 484mg | 14% |
| Total Carbs 28.11g | 7% |
| Dietary Fiber 12.7g | 42% |
| Sugars 2.81g | 2% |
| Protein 11.67g | 19% |
