The Everything Low-Glycemic Cookbook: Includes Apple Oatmeal Breakfast Bars, Parmesan Artichoke Dip, Creamy Cauliflower Soup, Mushroom Pork Medallions, ... Biscotti ...and hundreds more! (Everything®) (20 page)

1. Cut the chicken in large chunks; sprinkle with salt and pepper. In a large frying pan, sauté the chicken and garlic in the olive oil over medium heat.
   
2. Add the scallions and toss with the snap peas; cook for 4 minutes.
   
3. Stir in the rest of the ingredients; cover and simmer for 10 minutes and serve.
   

Per Serving: Calories: 571 | Fat: 23 g | Protein: 54 g | Sodium: 797 mg | Fiber: 12 g | Carbohydrates: 44 g | Sugar: 5 g | GI: Very low

Poaching a skinless, boneless chicken breast is a calorie-conscious and practical mode of cooking. The chicken does not dry out as it does when grilled or broiled, and no oil is necessary.

You can easily make your own roasted garlic in the oven. Simply cover a small baking sheet with aluminum foil and place 2–4 whole (unpeeled) heads of garlic on the pan. Drizzle 2 tablespoons of olive oil over the garlic and bake at 350°F for about 45 minutes. Allow to cool for 5–10 minutes and then gently squeeze garlic cloves out of the “paper” surrounding them. Use in any recipe called for roasted garlic or even spread on gluten-free toast!

1. Make the poaching liquid by placing all of the ingredients except for the chicken, salt and pepper, lemon zest, and parsley in a large saucepan. Bring to a boil; reduce heat and simmer for 5 minutes.
   
2. Add the chicken, salt, and pepper. Simmer for another 8 minutes and add the lemon zest. Sprinkle with parsley and serve.
   

Per Serving: Calories: 330 | Fat: 12 g | Protein: 43 g | Sodium: 1,523 mg | Fiber: 3 g | Carbohydrates: 11 g | Sugar: 4 g | GI: Zero

Eggs and chicken make this satisfying meal high in protein and a complete one-pot dish.

1. Preheat the oven to 350ºF. Melt the butter in a small sauté pan over medium heat and sauté the shallots and garlic until soft, about 3 minutes. Be careful not to burn the garlic.
   
2. Salt and pepper the diced chicken breast as desired. Add the chicken to the pan with the shallots and garlic and sauté until the chicken is cooked, about 10–12 minutes.
   
3. Grease a round casserole dish. Place all the vegetables and chicken with the shallots in the greased dish.
   
4. Whisk the eggs, milk, and cheese and pour over the contents in the dish.
   
5. Bake at 350ºF for 20–25 minutes, until the eggs are set but not brown.
   

Per Serving: Calories: 286 | Fat: 14 g | Protein: 32 g | Sodium: 901 mg | Fiber: 5 g | Carbohydrates: 9 g | Sugar: 5 g | GI: Low

A classic citrus chicken with fresh herbs. It has the perfect amount of lemon, so it’s not too sour.

1. To make the marinade, combine the lemon juice, lemon zest, garlic, thyme, rosemary, olive oil, salt, and pepper in a small bowl. Place the chicken in a large bowl and pour the marinade on top. Let marinate in the refrigerator for 2 hours.
   
2. Preheat the oven to 425ºF. Place the marinated chicken in one layer in a large baking dish. Spoon the leftover marinade over the chicken.
   
3. Bake until the chicken is completely cooked through, about 50 minutes. The internal temperature will be 175ºF.
   

Per Serving: Calories: 254 | Fat: 19 g | Protein: 16 g | Sodium: 308 mg | Fiber: 0 g | Carbohydrates: 4 g | Sugar: 0 g | GI: Very low

Coarsely grated cornmeal makes an excellent crust for fried chicken.

1. Soak the chicken in buttermilk for 15 minutes. On a piece of waxed paper, mix the cornmeal, baking powder, salt, and pepper. Coat the chicken with the cornmeal mixture.
   
2. Cover the bottom of a large frying pan with
   ¹
   ⁄
   ₂
   " of oil; heat to 350ºF. Fry the chicken for 8–10 minutes per side. Drain on paper towels.
   

Per Serving: Calories: 204 | Fat: 29 g | Protein: 26 g | Sodium: 680 mg | Fiber: 1 g | Carbohydrates: 15 g | Sugar: 2 g | GI: Low

These baked meatballs are delicious and far less fattening than fried meatballs. Serve with a flavorful sauce such as a tomato-artichoke sauce.

1. Preheat the oven to 325ºF.
   
2. Mix all the ingredients, except the bread crumbs, in the food processor or blender, adding the ingredients one by one.
   
3. Form the mixture into balls and roll them in the bread crumbs. Bake for 35 minutes; turn once.
   
4. Serve with a tomato-based sauce, such as the Fresh Tomato Sauce for Steak or Chicken (see
   Chapter 2
   ).
   

Per Serving: Calories: 476 | Fat: 20 g | Protein: 35 g | Sodium: 599 mg | Fiber: 1 g | Carbohydrates: 45 g | Sugar: 3 g | GI: Very low

If you know a mycologist or visit some farmers’ markets, you can get wonderful wild mushrooms. Otherwise, use the shiitakes or brown mushrooms available in the supermarket.

1. Coat the duck breasts in a mixture of flour, salt, pepper, thyme, cayenne, and five-spice powder. In a large frying pan, heat the canola oil over medium-high and sauté the duck for 4–5 minutes per side to brown.
   
2. Remove the duck to a warm serving platter.
   
3. Using the same pan, stir in the butter and shallots. Sauté for 3–4 minutes. Add the mushrooms and toss to coat with butter.
   
4. Stir in the chicken broth, applejack or Calvados, and rosemary. Return the duck to the pan. Cover and cook for 5 minutes.
   
5. Serve the duck with mushroom sauce over the wild rice.
   

Per Serving: Calories: 640 | Fat: 29 g | Protein: 36 g | Sodium: 1,279 mg | Fiber: 4 g | Carbohydrates: 51 g | Sugar: 3 g | GI: Moderate

The signature main course for a holiday meal or a special family dinner.

1. Heat the oven to 450ºF. Place the turkey breast-side down on a large cutting board and remove the backbone. Turn it over and place it breast-side up in a large roasting pan.
   
2. Arrange the garlic and tarragon under the turkey and in the crevices of the wings and legs. Drizzle the turkey with olive oil and season with salt and pepper.
   
3. Roast for 20 minutes, remove from the oven, turn the oven down to 400°F, baste the turkey with the juices, and return to the oven.
   
4. Cook until the internal temperature of the turkey is 165ºF–170ºF on a meat thermometer, generally about 3–3
   ¹
   ⁄
   ₂
   hours for an 8-pound turkey. Let the turkey rest before carving.
   

Per Serving: Calories: 190 | Fat: 10 g | Protein: 24 g | Sodium: 311 mg | Fiber: 0 g | Carbohydrates: 1 g | Sugar: 0 g | GI: Very low

This chicken will melt in your mouth after hours in the slow cooker.

Combine all the ingredients in a 4–6 quart slow cooker and cook on high for 5 hours. Reduce heat and serve.

Per Serving: Calories: 163 | Fat: 3 g | Protein: 24 g | Sodium: 236 mg | Fiber: 2 g | Carbohydrates: 8 g | Sugar: 4 g | GI: Moderate

Chicken is a staple for the Paleolithic eater. This lunchtime treat is a pleasant departure from the ordinary.

Capers are salted and should be used only occasionally for a dish such as this one. If you decide not to use them, this dish is still full of flavor and will be a delightful treat for your family.

1. Combine the chicken broth, lemon juice, and chicken in a shallow medium dish. Cover and marinate overnight in the refrigerator.
   
2. Heat the olive oil in a medium sauté pan and cook the onion and garlic over medium heat until softened, about 2 minutes.
   
3. Remove the chicken from the marinade, reserving the marinade. Add the chicken to the pan and brown each side, 5–10 minutes.
   
4. Add the artichoke hearts, capers, pepper, and reserved marinade. Reduce heat and simmer until the chicken is thoroughly cooked, another 10 minutes approximately.
   

Per Serving: Calories: 269 | Fat: 13 g | Protein: 35 g | Sodium: 390 mg | Fiber: 1 g | Carbohydrate: 5 g | Sugar: 1 g | GI: Very low

If you have been craving a Mexican feast, try this spicy Paleolithic alternative. This recipe has most of the taste of traditional enchiladas without the carbohydrates.

1. Heat the olive oil in a medium skillet over medium-high heat. Sauté chicken, garlic, and onion in the hot oil until thoroughly cooked, about 10 minutes.
   
2. Add tomatoes, cumin, chili powder, cilantro, and lime juice, and simmer for 5 minutes.
   
3. Add the spinach and simmer for 5 more minutes. Remove from heat.
   
4. In a separate large pot pan, quickly steam the collard greens with a little water to soften them, about 3 minutes.
   
5. Wrap the chicken mixture in the collard greens and serve.