Insulin Resistance Diet for Beginners: The Complete Guide to Reverse Insulin Resistance & Manage Weight

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SAMPLE RECIPE: Mediterranean Lentil and Quinoa–Stuffed Peppers

Serves 4 | Prep time: 15 minutes | Cook time: 25 minutes

The idea of anything “stuffed” used to intimidate me in the kitchen. Stuffing something seemed like an extra step that required extra time, which I don’t usually have. Boy, was I wrong. This recipe is not only quick, it is also packed with flavor. Depending on what you have in your fridge, you can also get creative with these peppers by adding things like shredded carrots, frozen peas, corn, onions, or zucchini. Overall, this is a great recipe for getting rid of extra produce—less food waste and more flavor.

Instructions:

1. Preheat the oven to 350°F.

2. Cut the tops off the peppers and discard (or use the edible portion as part of a veggie and hummus snack). Use a sharp knife to remove and discard the seeds and white membranes from inside the peppers. Rub the inside of each pepper with the olive oil.

3. In a large bowl, combine the quinoa, Italian seasoning, lentils, feta cheese, salt, and pepper. Stuff the peppers with the filling mixture. Place the peppers in a casserole dish.

4. Roast the peppers for 25 minutes, or until fork tender. Serve hot.

Tips:

For recipes that are cooked at a lower temperature or more gradually in the oven, extra-virgin olive oil works great. However, olive oil has a low smoke point compared to other oils, meaning the healthy monounsaturated fats start to break down at high heat. For skillet recipes and panfrying, avocado or canola oil would be more appropriate.

PER SERVING Calories: 282; Carbohydrates: 42g; Glycemic Load: 16; Fiber: 11g; Protein: 13g; Sodium: 91mg; Fat: 7g

Ingredients: 4 medium bell peppers 1 tablespoon extra-virgin olive oil 2 cups cooked quinoa 1 tablespoon Italian seasoning 1 (15-ounce) can lentils, drained and rinsed 1/2 cup crumbled feta cheese 1/4 teaspoon sea salt 1/4 teaspoon freshly ground black pepper

Publisher ‏ : ‎ Rockridge Press (December 24, 2019)
Language ‏ : ‎ English
Paperback ‏ : ‎ 156 pages
ISBN-10 ‏ : ‎ 1641524596
ISBN-13 ‏ : ‎ 978-1641524599
Item Weight ‏ : ‎ 13.6 ounces
Dimensions ‏ : ‎ 7.5 x 0.5 x 9.25 inches

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