夕食簡単

Honey Baked Lentils

Name: Honey Baked Lentils
Prep time: 15 min
Cook time: 100 min
Total time: 115 min
Yield: 7
Ingredients: 2 cups lentils; bay leaf; 5 cups water; 1 cup carrots; 1/2 cup onions; 1 cup water; 1/2 pound ground beef; 1/3 cup honey*; 1 teaspoon herbs

This sweet and savory entree is packed with fiber, protein, and potassium!

1 h 55 min7 人前

栄養成分（1食あたり）

1食あたりの値 · 1食分の量: 1 cup, 1/7 of recipe

287

カロリー

20g

タンパク質

47g

炭水化物

脂質

13g

食物繊維

17g

糖類

41mg

ナトリウム

飽和脂肪酸 1 g · コレステロール 19 mg

リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。

材料

lentils
2 cups · uncooked, 1 pound
bay leaf
1 small, optional
water
5 cups
carrots
1 cup · chopped
onions
1/2 cup · chopped
water
1 cup
ground beef
1/2 pound · 90% lean
honey*
1/3 cup
herbs
1 teaspoon · fresh or dried

作り方

1
Wash hands with soap and water.
2
Combine rinsed lentils, bay leaf, and 5 cups water in a large saucepan. Bring to a boil. Cover tightly and reduce heat. Simmer 30 minutes. Do not drain. After cooking, discard bay leaf.
3
Chop onion. Combine onions and carrots with 1 cup water. Add to lentils and stir into a 9x13 inch baking dish.
4
Brown ground beef (if using). Drain and discard fat. Add the meat to the lentil mixture.
5
Pour honey over entire casserole.
6
Add herbs if desired.
7
Cover tightly with foil and bake it for one hour at 350 °F.

メモ

•Replace 1 cup water with 2 tablespoons sugar, 1 teaspoon oregano, and 2 cups tomato sauce.
•Omit the ground beef for a meatless meal that is lower in calories and fat.

出典: USDA MyPlate Kitchen · Michigan State University Cooperative Extension Service

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