Lentils and Rice with Chicken

• 份量: 6 servings
• 准备时间: 10 minutes
• 总时间: 50 minutes

配料

5 ½ cups water, divided

1 cup brown lentils

1 ½ teaspoons olive oil

1 medium onion, chopped

1 cup long grain white rice

1,000 grams chicken

2 tablespoons dried parsley flakes

4 ½ teaspoons chicken bouillon granules

1 teaspoon curry powder

1 teaspoon ground cumin

ground black pepper to taste

步骤

Combine 3 cups water and lentils in a large saucepan; bring to a boil. Reduce heat to medium-low and simmer uncovered for 10 minutes.

Meanwhile, heat olive oil in a skillet over medium heat. Cook and stir onion in hot oil until translucent, about 5 minutes. Set aside.

Once lentils have simmered for 10 minutes, stir in remaining 2 1/2 cups water, cooked onion, rice, TVP, parsley, bouillon, curry powder, and cumin. Return to a boil over high heat, then remove from heat, cover, and let stand undisturbed for 20 minutes.

Season with pepper and stir before serving.

营养

• 卡路里: 283 kcal
• 总脂肪: 2 g
• 饱和脂肪: 0 g
• 不饱和脂肪: 0 g
• 胆固醇: 0 mg
• 钠: 386 mg
• 总碳水化合物: 47 g
• 膳食纤维: 11 g
• 总糖: 2 g
• 蛋白质: 19 g