PCOS Message Board - View Single Post - Yummy Insulin Resistance Diet (IRD) Recipes

welshgirl · 04-04-2008, 02:14 PM

This is a bit fiddly to make, but yummy. The carbs look high in the nutritional info, but rememer that most of the ingredients are considered "proteins" by the author's of the book. So it makes a good protein source with veges or a salad etc. I made a double batch (once you are cooking and chopping, why not?), and put them in the freezer for another day.

Lentil and Almond Burgers

Makes 5 Servings:
Per Serving: Calories: 228 , Saturated Fat: 1 g , Total Fat: 9 g , Carbs: 27 g , Dietary Fiber: 7 g , Protein: 11 g , Cholesterol: 41 mg , Sodium: 276 mg

Ingredients: 6 cup(s) water
1 cup(s) lentils, brown
2 tablespoon oil, olive, extra virgin
3/4 cup(s) carrot(s)
1/3 cup(s) shallot(s)
1/3 cup(s) celery
1/4 cup(s) nuts, almonds, sliced
1 teaspoon thyme, fresh
1/2 teaspoon salt
1/4 teaspoon pepper, black ground
1 large egg yolk(s)
1 tablespoon lemon juice

Instructions:

1. Bring water to a boil in a large saucepan. Stir in lentils, reduce heat to medium-low, and simmer until very tender and beginning to break down, about 25 minutes for brown lentils or 30 minutes for green lentils. Drain in a fine-mesh sieve.

2. Meanwhile, heat 1 tablespoon oil in a large skillet over medium heat. Add carrot, shallots, and celery and cook, stirring, until softened, about 3 minutes. Add almonds, thyme, salt, and pepper; continue cooking until the almonds are lightly browned, about 2 minutes. Transfer the mixture to a food processor; add 1 cup of the cooked lentils. Pulse several times, scraping down the sides once or twice, until the mixture is coarsely ground. Transfer to a large bowl; stir in the remaining lentils. Let cool for 10 minutes. Mix in egg yolk and lemon juice. Cover and refrigerate for 1 hour.

3. Form the lentil mixture into 5 patties. Heat the remaining 1 tablespoon oil in a large nonstick skillet, preferably cast-iron, over medium-high heat. Add the patties and cook for 3 to 4 minutes. Turn gently and continue to cook until lightly browned and heated through, 3 to 4 minutes more. Serve immediately.

To make ahead: Prepare through Step 2 up to 6 hours in advance.