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Oct 18, 2019
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It’s Friday Night – Do You Know What’s For Supper? Suggestion 3

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Why is it that, each Friday night time, you get dwelling from work and do not know what to do for dinner? As an alternative of popping some frozen fish and chips into the oven, why not spend a couple of minutes extra making a dinner that is not solely fast, straightforward, and cheap, however can be scrumptious AND nutritious!

My advice – Kosheri! Kosheri is a well-liked conventional Egyption dish, offered by road distributors in Egypt very like scorching canines are offered in North America. It is filling, scrumptious, and loaded with vitamins!

I want to take this chance to introduce you to a dietary powerhouse – lentils! Lentils have excessive quantities of fiber, each soluble and insoluble, which makes them nice for decreasing levels of cholesterol, stopping coronary heart illness, and controlling blood sugar. They’re additionally excessive in protein, Folate and Thiamin, Iron and Manganese, and have very excessive ranges of tryptophan, which is able to make it easier to sleep nicely!

Kosheri recipe (serves 4)

you want:

Four cups cooked brown rice

Four cups cooked brown lentils

2 cups cooked complete wheat macaroni

Four cups Tomato Sauce:

– 1 tbsp olive oil

– 1 medium onion, chopped

– 1 inexperienced pepper, chopped

– 1 780 ml can crushed tomatoes

– half of tsp honey

Warmth oil in frying pan; fry onions and inexperienced pepper til smooth, add tomatoes and honey and prepare dinner 15min over medium warmth

1 cup Spicy Scorching Sauce:

– 2 medium tomatoes, chopped

– 1/Four cup chopped parsley

– 1 tsp crushed garlic

– 1 tsp (or extra, to style) Tabasco, or different scorching pepper sauce

– 1 tsp floor cumin

– 1 tbsp olive oil

Mix, and let sit at room temperature

directions:

To serve, layer rice, lentils, and macaroni on plates (or pasta dishes), pour 1 cup of tomato sauce on every, and prime with 1/Three cup Spicy Scorching Sauce.

Dietary breakdown [from NutritionData.com]

This meals is low in Saturated Fats and Sodium, and really low in Ldl cholesterol. It’s also a very good supply of Dietary Fiber, Vitamin C, Vitamin Okay and Folate, and an excellent supply of Manganese.

– glycemic load 32 (low – that is good)

– energy 460

– fats 9 grams

– protein 20 grams

– dietary fiber 17 grams

– Vitamin A 23% DV

– Vitamin C 50% DV

– Vitamin Okay 66% DV

– Thiamin 33% DV

– Niacin 25% DV

– Vitamin B6 33% DV

– Folate 68% DV

– Iron 38% DV

– Magnesium 33% DV

– Phosphorus 43% DV

– Potassium 27% DV

– Zinc 22% DV

– Copper 36% DV

– Manganese 135% DV

– Selenium 42% DV

– Phytosterols ~22mg

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