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Рецепт Lentils, Rice And Vegetables

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0 голосов | 849 визитов
Порций: 2

Ингредиенты

Cost per serving $1.11 view details
  • 2 tsp Olive or possibly vegetable oil
  • 2 c. Onions thinly sliced
  • 1/2 c. Yellow bell peppers, (thin strips) thinly sliced
  • 1/2 c. Red bell peppers thinly sliced
  • 1 x Clove garlic chopped
  • 2 c. Water
  • 3 ounce Uncooked lentils sorted, rinsed
  • 2 ounce Uncooked brown rice
  • 1 pkt Chicken broth and seasoning mix
  • 2 Tbsp. Lowfat sour cream
  • 2 tsp Fresh Italian, (flat-leaf) parsley, minced

Инструкции

  1. In 2-qt saucepan heat oil over high heat; add in onions, peppers, and garlic and cook, stirring frequently, till tender, 8 to 10 min. Remove I c. of vegetable mix to small bowl; set aside and keep hot. Add in water, lentils, rice, and broth mix to vegetable mix remaining in saucepan and cook, stirring occasionally, till mix comes to a boil.
  2. Reduce heat to low, cover, and let simmer till lentils and rice are tender, about 40 min. Transfer to serving platter and top with reserved vegetable mix; spoon lowfat sour cream onto vegetable mix and serve sprinkled with parsley.
  3. MAKES 2 SERVINGS, ABOUT 11/2 C. EACH
  4. Notes: WEEK 4 A wonderful prepare-ahead meal because it is even better a day or possibly two after it's prepared. Just reheat and serve.
  5. Serving Ideas: cooked spinach, mixed salad greens, Italian dressing,

Nutrition Facts

Amount Per Serving %DV
Serving Size 465g
Recipe makes 2 servings
Calories 234  
Calories from Fat 71 30%
Total Fat 8.0g 10%
Saturated Fat 2.23g 9%
Trans Fat 0.0g  
Cholesterol 6mg 2%
Sodium 28mg 1%
Potassium 404mg 12%
Total Carbs 37.25g 10%
Dietary Fiber 3.9g 13%
Sugars 6.35g 4%
Protein 4.51g 7%
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