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Ingredientes
- 2 tsp vegetable oil
- 4 x skinless chicken drumsticks - (abt 1 lb)
- 2 x garlic cloves finely minced
- 1 1/2 tsp grnd cumin
- 1/2 tsp grnd ginger
- 1 c. dry lentils
- 1 c. chicken broth
- 3/4 c. orange juice
- 1/4 tsp salt
- 1/4 tsp freshly-grnd black pepper
- 2 c. peeled baby carrots
- 3 Tbsp. minced fresh cilantro or possibly parsley
Direcciones
- In a very large saucepan, heat oil over medium-high heat. Add in chicken and cook till well browned on all sides, turning often. Remove chicken to a plate and set aside.
- Add in garlic, cumin, and ginger to the saucepan; cook 30 seconds, stirring constantly. Add in lentils, chicken broth, orange juice, salt, and black pepper. Bring the mix to a boil; let boil 2 min. Reduce heat to low and add in the reserved chicken. Cover and simmer 10 min.
- Add in carrots and simmer 10 to 15 min more, or possibly till lentils are tender. (If mix is dry and lentils are still not tender, add in a little water as necessary.) Sprinkle with cilantro or possibly parsley and serve.
- This recipe yields 4 servings.
- Comments: Since dry lentils cook up in only 20 to 30 min, they're a great, nutritious staple to keep on hand.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 298g | |
| Recipe makes 4 servings | |
| Calories 286 | |
| Calories from Fat 35 | 12% |
| Total Fat 3.97g | 5% |
| Saturated Fat 0.5g | 2% |
| Trans Fat 0.08g | |
| Cholesterol 16mg | 5% |
| Sodium 355mg | 15% |
| Potassium 952mg | 27% |
| Total Carbs 44.62g | 12% |
| Dietary Fiber 18.6g | 62% |
| Sugars 10.56g | 7% |
| Protein 18.58g | 30% |
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