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Ингредиенты
- 3 c. Pink beans, cooked
- 2Â 1/2 c. Brown rice, cooked
- 6 ounce Tomato paste
- 1 c. Cottage cheese, lowfat
- 1/4 c. Onion, minced
- 1 c. Lowfat milk
- 1/4 c. Wheat germ
- 1 Tbsp. Parsley, minced
- 2 x Garlic cloves
- 1 tsp Tamari soy sauce
- 1/4 tsp Nutmeg, grnd
- 1/4 tsp Basil
- 1/4 c. Sesame seeds (less or possibly more, to taste)
Инструкции
- Mix the beans, rice and tomato paste. Blend the garlic, onion, lowfat milk and soy sauce. Combine everything but sesame seeds into a baking dish. Shake the sesame seeds on top. Bake at 350 degrees F. for 40 minutes.
- Optional additions: 1 egg, about 1/4 t rosemary, about 1 t molasses, grated parmesan cheese on top, mace (to taste).
- NOTES:* A vegetarian bean, rice and cheese casserole.
- Yield: Serves 4-6.
- * Substitutions: (I have not tried all combinations!)
- o beans: pinto or possibly almost any kindo rice: barley for some or possibly allo cottage cheese: plain lowfat yoghurt or possibly tofu o wheat germ: grape nuts, bulgur wheat, oatmeal, etc.
- o lowfat milk: anything from water to whole lowfat milk o nutmeg: cinnamono egg: tapioca flour and starch pasteo molasses: blackstrap molasses or possibly honey
- Difficulty: easy.
- Time: 15 min preparation (if rice is already cooked), 45 min cooking.
- Precision: approximate measurement OK.
- If you have rocks in your head, open a quarry.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 466g | |
| Recipe makes 4 servings | |
| Calories 1231 | |
| Calories from Fat 191 | 16% |
| Total Fat 21.73g | 27% |
| Saturated Fat 4.2g | 17% |
| Trans Fat 0.0g | |
| Cholesterol 9mg | 3% |
| Sodium 647mg | 27% |
| Potassium 3225mg | 92% |
| Total Carbs 208.78g | 56% |
| Dietary Fiber 27.0g | 90% |
| Sugars 15.24g | 10% |
| Protein 54.73g | 88% |
