Mediterranean Mushroom & Rice Stir-Fry (Quick and Healthy)

• 分量: 4 servings
• 調理時間: 10 minutes
• 総時間: 25 minutes

材料

1 tablespoon extra virgin olive oil

1 medium onion (chopped)

10 ounces mushrooms (sliced)

2 cans lentils (drained and rinsed 15 oz / 400 g each can — or 1½ cups / 230 g cooked lentils)

1½ cups cooked rice

2 handfuls baby spinach ()

4 tablespoons vegetable broth (or chicken broth or water)

2 tablespoons extra virgin olive oil

2 tablespoons lemon juice

1 tablespoon tomato paste

2 cloves garlic (grated)

1 teaspoon dried oregano (or paprika)

½ teaspoon salt (+ black pepper to taste)

手順

Make the sauce: In a small bowl, whisk together 4 tablespoons vegetable broth, 2 tablespoons extra virgin olive oil, 2 tablespoons lemon juice, 1 tablespoon tomato paste, 2 cloves garlic, 1 teaspoon dried oregano, ½ teaspoon salt, and black pepper. Set aside.

Cook the onion and mushrooms: Heat 1 tablespoon extra virgin olive oil in a large skillet over medium heat. Add 1 medium onion (chopped) and 10 ounces mushrooms (sliced), season with a pinch of salt, and cook for 5 minutes stirring often until they start to brown.

Add the lentils and rice: Stir in 2 cans lentils (drained and rinsed) and the 1½ cups cooked rice. Cook for 1 minute to warm everything through.

Pour in the sauce: Pour the stir fry sauce into the skillet. Cook on medium-high heat, stirring often, until everything is coated and you smell a fragrant garlic aroma.

Add the spinach: Add the spinach and stir for 1 minute, or until it wilts and blends into the stir fry. Taste and adjust with more salt, pepper, or lemon juice. Serve right away with extra fresh parsley and yogurt on top.

栄養

• サービングサイズ: 1 of 4
• カロリー: 349 kcal
• 脂肪総量: 12 g
• 飽和脂肪: 2 g
• 不飽和脂肪: 10 g
• ナトリウム: 351 mg
• 炭水化物総量: 49 g
• 食物繊維: 12 g
• 糖質総量: 6 g
• タンパク質: 16 g