The Everything Low-Glycemic Cookbook: Includes Apple Oatmeal Breakfast Bars, Parmesan Artichoke Dip, Creamy Cauliflower Soup, Mushroom Pork Medallions, ... Biscotti ...and hundreds more! (Everything®) (21 page)

Per Serving: Calories: 141 | Fat: 5 g | Protein: 22 g | Sodium: 35 mg | Fiber: 2 g | Carbohydrate: 5 g | Sugar: 3 g | GI: Low

Sautéed tomatoes and pine nuts add a nice, nutty flavor to an ordinary dish. This topping can be added to fish or beef just as easily.

1. Heat the olive oil in a medium skillet on medium-high. Sauté the tomatoes, chilies, cilantro, and pine nuts until golden brown, about 5 minutes. Set aside.
   
2. In the same pan, cook the chicken 5 minutes on each side.
   
3. Return the tomato mixture to the pan and cover it. Simmer on low for 5 minutes until the chicken is fully cooked.
   

Per Serving: Calories: 595 | Fat: 45 g | Protein: 44 g | Sodium: 6.5 mg | Fiber: 2 g | Carbohydrate: 8 g | Sugar: 3 g | GI: Low

This pecan crust recipe is quite versatile. It works for fish as well as chicken, and other nuts can be substituted for different flavors.

1. Preheat the oven to 350°F.
   
2. Place the pecans in a small shallow bowl and the eggs in a separate small shallow bowl.
   
3. Dip each chicken breast into the egg and then into the pecans. Place the coated chicken breasts in a shallow baking dish.
   
4. Bake for 25 minutes.
   

Per Serving: Calories: 377 | Fat: 24 g | Protein: 40 g | Sodium: 32 mg | Fiber: 3 g | Carbohydrate: 4 g | Sugar: 0 g | GI: Low

Coating your chicken with nuts adds a crispy skin to keep the breast inside moist and tender.

To awaken the natural flavor of the nuts, heat them on the stovetop or in the oven for a few minutes. For the stovetop, spread the nuts in a dry skillet, and heat over a medium flame until their natural oils come to the surface. For the oven, spread the nuts in a single layer on a baking sheet, and toast for 5–10 minutes at 350°F, until the oils are visible. Cool nuts before serving.

1. Preheat the oven to 400°F.
   
2. In a blender, mix the chopped pecans and chili powder. Pour in the oil while the blender is running. When the mixture is thoroughly combined, pour it into a shallow bowl.
   
3. Coat the chicken with the pecan mixture and place it on racked baking dish; roast for 40–50 minutes, until the chicken is thoroughly cooked. Remove from the oven, let cool for 5 minutes, and thinly slice.
   
4. Slice the grapes and tear the greens into bite-size pieces. To serve, fan the chicken over the greens and sprinkle with sliced grapes.
   

Per Serving: Calories: 220 | Fat: 13 g | Protein: 21 g | Sodium: 11 mg | Fiber: 1 g | Carbohydrate: 5.5 g | Sugar: 5 g | GI: Low

Wraps are a great way to get the feel of a tortilla wrap without the forbidden carbohydrates. You can easily substitute your favorite meat or fish for the chicken to vary your lunchtime menu.

1. Shred or finely chop the chicken and place it in a medium bowl.
   
2. Mix chicken with celery, basil, olive oil, lemon juice, garlic, and pepper.
   
3. Separate the lettuce leaves and place on eight plates.
   
4. Spoon the chicken mixture onto the lettuce leaves and roll them up.
   

Per Serving: Calories: 123 | Fat: 3.5 g | Protein: 9 g | Sodium: 14 mg | Fiber: 0.5 g | Carbohydrate: 1 g | Sugar: 0 g | GI: Very low

This marinated chicken dish is great to make in large quantities for eating throughout the week. It is a fantastic summer dish to cook outside on the grill.

1. Combine the garlic, ginger, thyme, paprika, cinnamon, allspice, lemon juice, and red wine in a large bowl.
   
2. Add the chicken and marinate for at least 5 hours in the refrigerator.
   
3. Prepare a charcoal or gas grill.
   
4. Remove the chicken from marinade and wrap it in aluminum foil. Discard marinade. Place the foil packets on the preheated grill and cook for 12 minutes over medium-high heat.
   
5. Remove the chicken from aluminum foil and grill it for an additional 5 minutes.
   

Per Serving: Calories: 161 | Fat: 1.5 g | Protein: 35 g | Sodium: 0.5 mg | Fiber: 0 g | Carbohydrate: 2 g | Sugar: 2 g | GI: Low

This is an easy way to add some flavor and crunch to the chicken (it can be easily adapted to use on firm fish and shrimp). It is also a great way for little kids to enjoy eating with their hands.

1. Pour the almond meal into a small shallow bowl. In another small bowl, whisk the eggs, ground pepper, and Italian seasoning. In a third small bowl, combine the coconut flakes with the flaxseed meal.
   
2. Coat the chicken pieces with the almond meal.
   
3. Transfer the chicken to the egg mixture; then coat with the coconut mixture.
   
4. Heat the coconut oil in a large nonstick skillet over medium-high heat.
   
5. Pan-fry the tenderloins until cooked through, approximately 5 minutes on each side, depending on the thickness of the chicken.
   

Per Serving: Calories: 323 | Fat: 19 g | Protein: 37 g | Sodium: 21 mg | Fiber: 2 g | Carbohydrate: 4 g | Sugar: 2 g | GI: Low

This recipe is great chilled, sliced, and served on a crispy green salad.

Use fresh boneless, skinless breasts; they’re available in the meat section at the local grocery. Use a good reputable brand and check the freshness date.

1. Rinse the chicken under cold running water and pat it dry with paper towels. Heat the olive oil in a small nonstick skillet over medium-high. Season the chicken with salt and pepper. Brown the chicken, turning it once, about 8 minutes per side. Transfer the chicken to a plate and keep warm.
   
2. Add the garlic to the pan and cook for about 1 minute, stirring frequently to prevent burning. Add the ginger, orange zest, and juice, and bring to a simmer. Add the chicken and any reserved juices and heat through, about 4–5 minutes. Cut through the bottom of the chicken to make sure it is cooked. Adjust seasonings to taste. Serve hot with the sauce.
   

Per Serving: Calories: 240 | Fat: 9.5 g | Protein: 34 g | Sodium: 138 mg | Fiber: 0 g | Carbohydrate: 3 g | Sugar: 3 g | GI: Very low

You can substitute ground turkey or pork for the chicken. Adjust the quantity of pepper flakes to control the spiciness.

1. Clean and oil the broiler rack. Preheat the broiler to medium.
   
2. Combine all the ingredients in a medium bowl, mixing lightly. Broil the burgers for 4–5 minutes per side until they are firm through the center and the juices run clear. Transfer to a plate and tent with tinfoil to keep warm. Allow to rest 1–2 minutes before serving.
   

Per Serving: Calories: 145 | Fat: 3 g | Protein: 27 g | Sodium: 20 mg | Fiber: 0 g | Carbohydrate: 1 g | Sugar: 0 g | GI: Very low

Lemons, oranges, and grapefruits add a wonderful flavor to chicken. Try it, and use the sauce over rice!

Make a poaching liquid with the orange juice, grapefruit juice, Curaçao, savory, lemon zest, and olive oil. Sprinkle the chicken with salt and pepper. Poach for 10 minutes and serve over rice or chilled in a salad.

Per Serving: Calories: 274 | Fat: 10 g | Protein: 40 g | Sodium: 1199 mg | Fiber: 0 g | Carbohydrates: 7 g | Sugar: 6 g | GI: Very low

Garam masala is a combination of spices used in most Indian cooking. A basic recipe contains coriander, cinnamon, cloves, cardamom, and cumin. Try
¹
⁄
₂
teaspoon of each as a base, and then make changes to suit your taste.

Don’t be afraid to ask the manager or owner of an Asian market about items you find unfamiliar. You’ll open yourself to discovering such goodies as premade garam masala, tamarind pulp, lemongrass, and other delicious additions for your cooking.

1. In a large glass pan, marinate the chicken breasts overnight in a mixture of garam masala, garlic, and yogurt.
   
2. Preheat the oven or grill to 400ºF. Broil or grill the chicken for 4 minutes per side. The hot oven recreates the clay oven, or tandoori, used in India to bake meats.
   

Per Serving: Calories: 169 | Fat: 6 g | Protein: 28 g | Sodium: 28 mg | Fiber: 0 g | Carbohydrates: 4 g | Sugar: 4 g | GI: Zero

This is a quick chef’s delight. It’s excellent, and everyone at your table will want to know your recipe.

1. Heat the grill to 400ºF. In a small bowl, mix the olive oil, mustard, and vinegar. Sprinkle the chicken with celery salt and pepper.
   
2. Paint the skin-side of the chicken with the mustard mixture. Spray a few drops of olive oil on the bone side.
   
3. Grill the chicken, bone-side to the flame, for 15 minutes. Reduce the heat to 325ºF; cover and cook for 15 minutes.
   

Per Serving: Calories: 358 | Fat: 20 g | Protein: 16 g | Sodium: 630 mg | Fiber: 1.5 g | Carbohydrates: 17 g | Sugar: 0.5 g | GI: Very low

This is a different and delectable take on two holiday classics. Sweet rum-raisin sauce is often used in desserts—this one is not so sweet.