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Ингредиенты
- 3/4 c. Cracked wheat bulgur
- 1 c. Lentil, rinsed and liquid removed
- 2 Tbsp. Extra virgin olive oil
- 1 1/2 c. Sliced onions
- 1 sm Red bell pepper, seeded and cut into 1/2" squares
- 2 lrg Clove garlic, chopped
- 2 tsp Dry dill weed
- 2 c. Spinach leaves, lightly packed, cut into thin strips
- 8 ounce Plain nonfat yogurt Salt and Pepper, to taste
- 1/3 c. Sliced almonds, toasted *
Инструкции
- In small bowl cover bulgur with boiling water; set aside 30 min.
- Meanwhile, in 1-qt saucepan combine lentils and 2 c. water. Bring to boil, cover, reduce heat and simmer about 20 min till lentils are tender; drain. Heat oil in large skillet over medium heat. Add in onions; saute/fry min. Fold in bell pepper and garlic; saute/fry 5 min. Thoroughly drain bulgur. Fold in spinach and dill. Cook 3 min, tossing occasionally. Fold in yogurt; heat through. Season with salt and pepper.
- Sprinkle with almonds. Serve with additional yogurt.
- Servings: 4
- * To toast almonds, spread in an ungreased baking pan. Place in 350 degree oven and bake 5 - 10 min or possibly till almonds are light brown; stir once or possibly twice to assure even browning. Note which almonds will continue to brown slightly after removing from oven.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 206g | |
| Recipe makes 4 servings | |
| Calories 718 | |
| Calories from Fat 438 | 61% |
| Total Fat 48.96g | 61% |
| Saturated Fat 8.75g | 35% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 354mg | 15% |
| Potassium 767mg | 22% |
| Total Carbs 54.91g | 15% |
| Dietary Fiber 21.1g | 70% |
| Sugars 3.53g | 2% |
| Protein 17.42g | 28% |
