Baked Lentils With Tangy Barbeque Sauce Recipe

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Ingredients:

Serving

1 cup dry lentils , picked over and rinsed
2 1/2 cups water
for the bbq sauce
1/4 cup molasses
1 tbsp brown sugar
1/2 tbsp cider vinegar
1/4 cup ketchup
1/2 tsp dry mustard
1/2 tsp worcestershire sauce
1 can (8 oz) tomato sauce
1 tbsp minced onions
1/8 tsp cayenne pepper sauce or liquid smoke , optional

Directions:

Add water to rinsed lentils, bring to a boil and simmer for 30 minutes or until tender but whole.
Preheat oven to 350 degrees.
Mix the BBQ sauce ingredients together and add to the cooked lentils, stirring gently to combine.
Prepare baking dish with cooking spray; bake 50-60 minutes, stirring several times while in the oven, or until sauce is almost completely absorbed.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	328.63 Kcal (1376 kJ)
Calories from fat	47.13 Kcal
		% Daily Value*
Total Fat	5.24g	8%
Sodium	241.69mg	10%
Potassium	803.6mg	17%
Total Carbs	57.2g	19%
Sugars	20.56g	82%
Dietary Fiber	15.68g	63%
Protein	13.49g	27%
Vitamin C	6.1mg	10%
Iron	5.2mg	29%
Calcium	96mg	10%

Amount Per 100 g
Calories	132.87 Kcal (556 kJ)
Calories from fat	19.06 Kcal
		% Daily Value*
Total Fat	2.12g	8%
Sodium	97.72mg	10%
Potassium	324.92mg	17%
Total Carbs	23.13g	19%
Sugars	8.31g	82%
Dietary Fiber	6.34g	63%
Protein	5.45g	27%
Vitamin C	2.5mg	10%
Iron	2.1mg	29%
Calcium	38.8mg	10%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

6.2

Points
8

PointsPlus

Good Points

low fat,
saturated fat free,
low sodium,
cholesterol free,
high fiber

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