Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 0.9% of RDA
• Calories: 7.3% of RDA
• Carbs: 10.7% of RDA
• Fat (total lipid): 1.2% of RDA
• Fiber: 24.1% of RDA
• Fructose: 1.0% of RDA
• Protein: 6.3% of RDA
• Sodium: 1.1% of RDA
• Sugar: 21.8% of RDA
• Vitamin A (IU): 111% of RDA
• Vitamin B6: 11.1% of RDA
• Vitamin C: 7.1% of RDA
• Iron: 0.9% of RDA
• Magnesium: 11.9% of RDA
• Manganese: 9.4% of RDA
• Niacin: 7.1% of RDA
• Potassium: 11.5% of RDA
• Zinc: 9.3% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
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PREPARATION
1.
Preheat the oven to 375F.
PREPARING THE RICE
2.
Prepare the rice according to the directions on the package.
PREPARING THE SWEET POTATOES
3.
Peel and dice the sweet potatoes.
4.
Lightly coat them in olive oil and place on a baking sheet or baking pan.
5.
Bake for 25-30 minutes or until tender.
PREPARING THE LENTILS
6.
IN a large saucepan, add the lentils and 3 cups of water. (Be sure to use a large enough saucepan as the lentils will double or triple in size.).
7.
Bring to a boil, cover tightly, reduce heat and simmer until they are tender. About 15-20 minutes.
ASSEMBLING THE SALAD
8.
In a large bowl, mix all of the ingredients together. Season with salt and pepper and serve.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 146
Protein 7.10 g
Carbohydrates 29.5 g
Iron 0.17 mg
Fiber 6.74 g
Calcium 9.42 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
