Post by braided-rug on May 20, 2006 16:05:12 GMT 10
Diabetic lentil patties with cherry tomato salsa
This is a really low-GI recipe suitable for Type 2 Diabetics - it is low in fats and kilojoules, with zero cholesterol (see nutrition list below).
Serves 4
Degree of difficulty: Low
You need:
250g dried lentils (soaked and boiled) or 2 x 400g tins brown lentils, drained
250g cherry tomatoes (big ones are best!)
500g kumara/sweet potato
2 tsp olive oil
1 small onion, diced
1 clove garlic, crushed
1/3 cup fresh basil leaves, shredded finely
salt and freshly ground black pepper
1 tsp ground cumin
1 tsp ground coriander
½ cup breadcrumbs
½ vegetable oil, for frying
salad/mesculin leaves and a lime
Method:
Preheat oven to 180C. Slice the tomatoes in half and place cut side up on an oven tray. Bake them for 20 minutes til soft and lightly browned. Allow to cool, then process to make a chunky sauce. Season to taste with salt and freshly ground black pepper, and stir in half the basil.
Peel the kumara/sweet potato and chop into pieces. Steam or cook in the microwave (High x 5 mins) til tender. Drain any liquid off, and mash roughly.
Heat the olive oil in a pan and fry the diced onion for about 5 mins til golden. Add the garlic and spices, cook for another minute, stirring to mix the flavours through. Add the onion mix to the mashed kumara, then add the lentils.
Mix together then shape into about 8 patties. Press the breadcrumbs onto the patties.
Heat the vegetable oil in a frypan and cook the patties about 2 minutes each side til golden brown. Drain well, put on serving plate with the tomato salsa on the side and some nice fresh salad leaves sprinkled with lime juice.
NUTRITIONAL INFORMATION PER SERVE:
Approx 1000kJ, 8g fat, 1g saturated fats, 10g protein, 34g carbohydrates, 7g fibre, 0 cholesterol, 400mg sodium.
From: www.abc.net.au/northqld/stories/s1628384.htm
This is a really low-GI recipe suitable for Type 2 Diabetics - it is low in fats and kilojoules, with zero cholesterol (see nutrition list below).
Serves 4
Degree of difficulty: Low
You need:
250g dried lentils (soaked and boiled) or 2 x 400g tins brown lentils, drained
250g cherry tomatoes (big ones are best!)
500g kumara/sweet potato
2 tsp olive oil
1 small onion, diced
1 clove garlic, crushed
1/3 cup fresh basil leaves, shredded finely
salt and freshly ground black pepper
1 tsp ground cumin
1 tsp ground coriander
½ cup breadcrumbs
½ vegetable oil, for frying
salad/mesculin leaves and a lime
Method:
Preheat oven to 180C. Slice the tomatoes in half and place cut side up on an oven tray. Bake them for 20 minutes til soft and lightly browned. Allow to cool, then process to make a chunky sauce. Season to taste with salt and freshly ground black pepper, and stir in half the basil.
Peel the kumara/sweet potato and chop into pieces. Steam or cook in the microwave (High x 5 mins) til tender. Drain any liquid off, and mash roughly.
Heat the olive oil in a pan and fry the diced onion for about 5 mins til golden. Add the garlic and spices, cook for another minute, stirring to mix the flavours through. Add the onion mix to the mashed kumara, then add the lentils.
Mix together then shape into about 8 patties. Press the breadcrumbs onto the patties.
Heat the vegetable oil in a frypan and cook the patties about 2 minutes each side til golden brown. Drain well, put on serving plate with the tomato salsa on the side and some nice fresh salad leaves sprinkled with lime juice.
NUTRITIONAL INFORMATION PER SERVE:
Approx 1000kJ, 8g fat, 1g saturated fats, 10g protein, 34g carbohydrates, 7g fibre, 0 cholesterol, 400mg sodium.
From: www.abc.net.au/northqld/stories/s1628384.htm