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Add a photoA great dinner recipe..for the whole family.Healthy,tasty and easy to prepare.Mix and match according to your preferences.Sustitute with meat,seafood or poultry.your choice.
Ингредиенты
- 3 tbsp Vegetable oil,plus extra to grease the loaf pan
- 1 big onion chopped finely
- 2 garlic cloves,minced
- 3 celery stalks,chopped finely
- 1/2 cup canned chickpeas,drained,washed and roughly mashed
- Canned Tomatoes 400g
- 3/4 cup bread crumbs
- 3 small carrots,grated
- 1 packet Hazelnut,oven roasted and ground
- 1.5 tbsp dark soy sauce
- 3 tbsp fresh flat leaf parsley,chopped finely
- 2 eggs,lightly beaten
- salt and pepper to taste
Инструкции
- Grease a standard loaf pan with oil.
- Preheat the oven at 350 F or 180 C
- Heat oil in a fry pan over medium heat.Add onion and cook for 5 min or until it softens,stirring often.Add garlic mince and celery and further cook for 2 mins.
- Add tomatoes and cook till it thickens.Remove the pan from the heat.
- Put the ground hazelnuts, bread crumbs,sweet corn, roughly mashed chickpeas,soy sauce and flat leaf parsley in a deep,wide bowl.Add the cooked tomato mixture and mix well.
- Put this mixture into the greased prepared loaf pan and smooth top.
- Cover with a foil lightly and bake in the preheated oven at 350 F (180C) for about an hour.Let it cool and then slice it up and serve!
- Serve with salad of your choice and some spiced yogurt on the side.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 277g | |
| Recipe makes 4 servings | |
| Calories 289 | |
| Calories from Fat 126 | 44% |
| Total Fat 14.21g | 18% |
| Saturated Fat 1.79g | 7% |
| Trans Fat 0.26g | |
| Cholesterol 93mg | 31% |
| Sodium 797mg | 33% |
| Potassium 555mg | 16% |
| Total Carbs 32.92g | 9% |
| Dietary Fiber 5.2g | 17% |
| Sugars 7.07g | 5% |
| Protein 9.07g | 15% |
