Millet Pancakes with Lentil Puree - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- FOR LENTIL PUREE
- 1 teaspoon sesame oil
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 tablespoon grated ginger
- 1 teaspoon Thai chili garlic sauce (or other Asian hot sauce)
- 2 cups red lentils
- 3 ½ cups low sodium vegetable broth
- 1 tablespoon lower sodium soy sauce
- ¼ cup scallions (reserved from pancakes)
- FOR PANCAKES
- 1 egg
- 2 egg whites
- 1/3 cup unsweetened coconut milk beverage
- 1 teaspoon Thai chili garlic sauce (or other Asian hot sauce)
- 1 teaspoon sesame oil
- 3 tablespoons cornstarch
- 1 tablespoon low sodium soy sauce
- 2 cups cooked whole millet (see chef note)
- 6 scallions, minced (reserve ¼ cup for lentil puree)
- Cooking Spray
Instructions
- Add the sesame oil to a sauce pan over medium heat. Sauté onions, garlic, and ginger until onions turn clear (about 4 minutes).
- Add the Thai chili garlic sauce and lentils. Stir to coat with oil.
- Add the broth and soy sauce. Bring to a boil and reduce to a simmer. Simmer, covered, for 20 minutes.
- Puree the lentils using an immersion blender or food processor and stir in scallions.
- While the lentils are cooking, whisk together egg, egg whites, coconut milk, Thai chili garlic sauce, and sesame oil until smooth.
- Whisk in the cornstarch until there are no lumps remaining. Stir in the soy sauce, cooked millet, and all but ¼ cup of the scallions.
- Add the cooking spray to a non-stick skillet over medium high heat. Using a ¼ cup measure, scoop the pancake batter onto the sauté pan and use a rubber spatula to flatten. Let cook for 3 minutes or until very golden brown. Flip the pancake and cook another 3 minutes or until very golden brown.
- Repeat procedure for remaining 7 pancakes, spraying the pan in between each pancake.
- Use pancakes to dip in lentil puree.
- RECIPE COST: $8.37
- MAKE IT GLUTEN-FREE: Use gluten-free soy sauce, gluten-free chicken broth, and ensure all other ingredients are gluten-free
- Side Suggestion: Try this with grilled chicken kabobs or a big green salad.
- Chef Note: Millet cooks to 4 times its original size. If you only need ½ cup cooked, follow the directions on the package to cook 2 tablespoons millet and ½ cup water.
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Millet Pancakes with Lentil Puree contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Lentil: Fiber helps slow glucose absorption, reducing insulin spikes
- Coconut: May support metabolism without spiking blood sugar
- Ginger: May help reduce menstrual pain and inflammation in PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), and anti-inflammatory spices that target the chronic inflammation underlying PCOS. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Millet Pancakes with Lentil Puree can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
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