Yum Yum Lentils/Lentejas Deliciosas

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Ingredients

  • Cooking spray
  • 4 Boneless, skinless chicken breasts
  • 1 1/2 Cups plain bread crumbs
  • 1 Teaspoon grund cumin
  • 2 Teaspoons chili powder
  • 1/2 Teaspoon salt
  • 1/2 Teaspoon cayenne pepper
  • 1/2 Cup whole wheat flour
  • 2 Eggs, beaten.

Preparation

  1. Preheat oven to 375 F. Coat baking sheet with cooking spray. set aside.
  2. Cut chicken into strips.
  3. In a small bowl, stir together bread crumbs, cumin, chili powder, salt oregano, and cayenne pepper. Transfer to a shallow dish.
  4. Dedge chicken strips in flour, shake off excess. Dip in egg and then coat with bread crumb mixture.
  5. Place on baking sheet. Bake for 30 minuntes or until cooked through and golden brown.

Nutrition Facts

Per Serving:

Calories  382
Fat  0.6 gr
Protein  16 gr
Carbohydrates  79 gr
Fiber  10 gr
Calcium  44 mg
Iron  6 mg
Vitamin A (RE)  651 mcg
Vitamin C  36 mg
Folate  81 mcg

Ingredientes

  • 2/3 Cup dry lentils, picked over and rinsed.
  • 1 Cup carrots, pelled and diced.
  • 6 Red potatoes, diced.
  • 4 Tablespoons green onions, chopped
  • 4 Cups low sodium vegetable broth
  • 1/2 Teaspoon curry powder
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon ground tumeric
  • 1/2 teaspoon ground cumin

Preparación

  1. Heat a large saucepan over medium-high heat. Add all ingredients. Bring to aboil and reduce to simmer.
  2. Simmer covered for 30 minutes, stirring every 5 minutes until tender. Add more broth as needed.

Datos de Nutricion

Por porcion:

Calories  382
Fat  0.6 gr
Protein  16 gr
Carbohydrates  79 gr
Fiber  10 gr
Calcium  44 mg
Iron  6 mg
Vitamin A (RE)  651 mcg
Vitamin C  36 mg
Folate  81 mcg
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