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Ингредиенты
- 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
- 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.
- 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.
- MAKES 2 SERVINGS, ABOUT 11/2 C. EACH
- 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.
- Serving Ideas: cooked spinach, mixed salad greens, Italian dressing,
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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% |
