The Everything Low-Glycemic Cookbook: Includes Apple Oatmeal Breakfast Bars, Parmesan Artichoke Dip, Creamy Cauliflower Soup, Mushroom Pork Medallions, ... Biscotti ...and hundreds more! (Everything®) (22 page)
Authors: Carrie S. Forbes
While most people believe duck meat to be extremely fattening, it is actually the skin that is fatty, not the meat. Duck meat is actually very lean when prepared without the skin and contains large amounts of protein and iron.
- Roll the duck breasts in a mixture of salt, pepper, brown rice or almond flour, nutmeg, and cloves. In a medium frying pan, sauté the duck in olive oil over medium heat until they are brown on both sides. Set aside, covered with aluminum foil on a warm platter.
- Add the chicken broth and rum to the pan the duck was cooked in. Bring to a boil. Add raisins, salt, pepper, and additional brown rice or almond flour. Turn the heat down and simmer for 5 minutes. Add the cream and pour over the duck breasts.
Per Serving: Calories: 234 | Fat: 10 g | Protein: 12 g | Sodium: 1,218 mg | Fiber: 1 g | Carbohydrates: 21 g | Sugar: 10 g | GI: Moderate
Any seasonal fresh fruit will make a dish very special. If you have some fruit brandy or eau de vie (a clear fruit brandy), a splash will also add to the flavor. Pears go very well with all poultry. Try this for a quick treat and double the recipe for company.
INGREDIENTS | SERVES 2
1 ripe pear, peeled, cored, and cut in chunks
2 shallots, minced
1
⁄
2
cup dry white wine
1 teaspoon dried rosemary or 1 tablespoon fresh
1 teaspoon dried thyme or 1 tablespoon fresh
Salt and pepper, to taste
2
1
⁄
2
pounds boneless, skinless chicken breasts
Prepare the poaching liquid by mixing the pear, shallots, wine, rosemary, and thyme and bringing the mixture to a boil in a medium saucepan. Salt and pepper the chicken and add it to the pan. Simmer slowly for 10 minutes. Serve with pears on top of each piece.
Per Serving: Calories: 307 | Fat: 9 g | Protein: 41 g | Sodium: 1,102 mg | Fiber: 2 g | Carbohydrates: 15 g | Sugar: 5 g | GI: Very low
This is so simple—an everyday baked chicken recipe that requires no fuss or hassle.
INGREDIENTS | SERVES 6
6 chicken legs and thighs
2 tablespoons olive oil, divided
2 tablespoons paprika
1
1
⁄
2
tablespoons onion powder
1 teaspoon salt
- Preheat the oven to 400ºF. Rinse and pat dry the chicken. Coat the bottom of a large roasting pan with 1 tablespoon olive oil.
- Coat the chicken pieces lightly with the remaining olive oil. Cover the chicken evenly with paprika, onion powder, and salt. Place the chicken pieces skin-side up inside the pan.
- Bake the chicken at 400ºF for 30 minutes; then lower the temperature to 350ºF and cook for 10–15 minutes. The internal temperature of the chicken thighs should be 185ºF.
Per Serving: Calories: 355 | Fat: 25 g | Protein: 28 g | Sodium: 383 mg | Fiber: 0 g | Carbohydrates: 1 g | Sugar: 0 g | GI: Very low
This tantalizing one-pot meal is bursting with spices, fresh herbs, and Moroccan flavor.
INGREDIENTS | SERVES 6
4 tablespoons cooking oil
1 large onion, peeled and thinly sliced
2 cloves garlic, minced
1
⁄
4
teaspoon ground cinnamon
1 teaspoon ground ginger
1 teaspoon ground cumin
2 teaspoons chopped cilantro
1
⁄
2
teaspoon ground black pepper
Pinch cayenne pepper
1
⁄
2
teaspoon sea salt
1 large tomato, chopped
3 cups canned chickpeas, drained and rinsed
1
⁄
2
cup water
1 whole chicken, cut up
1 cup black olives, pitted
- Add the oil to a large, deep pan over medium-high heat; set lid aside. Add the onion to the hot oil, and cook, stirring occasionally, until tender, about 4–5 minutes. Add the garlic, spices, black and cayenne peppers, and salt as desired. Cook, continuously stirring, for 1 minute. Add the tomato, chickpeas, and water, and bring to a boil.
- Season the chicken pieces with salt. Place the chicken in the sauce, turn down the heat to medium-low, cover, and simmer. Cook for 35 minutes. Add the olives and continue cooking for 10 more minutes.
Per Serving: Calories: 619 | Fat: 40 g | Protein: 30 g | Sodium: 545 mg | Fiber: 6 g | Carbohydrates: 33 g | Sugar: 3 g | GI: Low
This combination of grilled vegetables, chicken, and Asian flavors is delicious and complemented by the easy-to-make peanut dipping sauce.
INGREDIENTS | SERVES 4
12 bamboo skewers, soaked in water for 1 hour
1 pound boneless, skinless chicken breast, cut into bite-size chunks
2 baby eggplants, cut in half lengthwise, unpeeled
1
⁄
4
cup lemon juice
1
⁄
2
cup gluten-free soy sauce, divided
Salt and pepper, to taste
1
⁄
2
cup creamy peanut butter or almond butter (if following a paleo diet)
1 tablespoon pineapple juice
1 teaspoon Tabasco
1 head romaine lettuce leaves (save small white hearts for salad)
- Skewer the chicken and eggplants on separate skewers. Mix the lemon juice,
1
⁄
4
cup of soy sauce, salt, and pepper in a bowl. Brush the mixture on the eggplant halves first, and then on the chicken. - Set the grill on medium or use the broiler on high.
- Make the peanut dipping sauce by mixing the peanut butter, remaining soy sauce, pineapple juice, and Tabasco. If the sauce is too thick, add more pineapple juice.
- Grill the chicken and eggplants for 4–5 minutes per side, turning frequently.
- Dip the skewered chicken and eggplant in peanut dipping sauce to serve. Use the lettuce leaves as wraps to prevent burning your hands or getting sticky.
Per Serving: Calories: 438 | Fat: 24 g | Protein: 51 g | Sodium: 600 mg | Fiber: 2 g | Carbohydrates: 11 g | Sugar: 3 g | GI: Very low
Beef, Pork, and Lamb
London Broil with Grilled Vegetables
Beef Tenderloin with Chimichurri
Pot Roast with Vegetables and Gravy
Beef Brisket with Onions and Mushrooms
Pan-Fried Pork Chops with Apples
Pork Tenderloin with Caraway Sauerkraut
Hawaiian Fresh Ham, Roasted with Pineapple and Rum
Pork Chops with Balsamic Glaze
Lamb Shanks with White Beans and Carrots
Grilled Rib Lamb Chops with Garlic and Citrus
Grilled Lamb Chops with Garlic, Rosemary, and Thyme
Lamb and Root Vegetable Tagine
Meatballs are always a kid favorite. These grass-fed lamb meatballs are high in good fats that contribute to their taste and their health factor.
INGREDIENTS | SERVES 6
1
⁄
4
cup pine nuts
4 tablespoons olive oil, divided
1
1
⁄
2
pounds ground grass-fed lamb
1
⁄
4
cup minced garlic
2 tablespoons cumin
- Over medium-high heat in a medium frying pan, sauté the pine nuts in 2 tablespoons of olive oil for 2 minutes until brown. Remove them from the pan and allow them to cool.
- In a large bowl, combine the lamb, garlic, cumin, and pine nuts, and form the mixture into meatballs.
- Add the remaining olive oil to the pan and fry the meatballs until cooked through, about 5–10 minutes, depending on size of meatballs.
Per Serving: Calories: 148 | Fat: 13 g | Protein: 5 g | Sodium: 201 mg | Fiber: 2.5 g | Carbohydrate: 6.5 g | Sugar: 1 g | GI: Very low
London broil is a lot cheaper than filet mignon and is still very tasty. You can use meat tenderizer or marinade to add to the flavor. This meal is perfect when cooked on the grill with the veggies on skewers.
INGREDIENTS | SERVES 2
2 tablespoons olive oil
1 teaspoon red wine vinegar
1 tablespoon gluten-free steak sauce
1 teaspoon salt, or to taste
1 teaspoon red pepper flakes, or to taste
4 wooden skewers, presoaked for 30 minutes
1 zucchini, cut into 1 chunks
1 medium orange or yellow bell pepper, seeded and cut into quarters
2 medium sweet onions, peeled and cut into thick chunks
4 cherry tomatoes
1
⁄
2
pound London broil, cut into chunks
- If planning on grilling immediately, preheat grill to 350°F. (Meat and vegetables can also marinate up to 3 hours before grilling.) In a small bowl, mix the olive oil, vinegar, steak sauce, and seasonings. Skewer the vegetables.
- Brush the vegetables with the dressing. Toss the London broil in the rest of the dressing to coat and skewer it.
- Heat grill to 350ºF and roast the vegetables and meat to the desired level of doneness, generally about 5–7 minutes per side for medium-rare.
Per Serving: Calories: 354 | Fat: 12 g | Protein: 39 g | Sodium: 1,203 mg | Fiber: 3 g | Carbohydrates: 26 g | Sugar: 3 g | GI: Very low
This is simple enough to make for a weeknight meal or perfect for a sophisticated gourmet dinner party.
INGREDIENTS | SERVES 2
1 cup parsley
3 cloves garlic
1
⁄
4
cup capers, drained
2 tablespoons red wine vinegar
1 teaspoon Dijon mustard
2 tablespoons olive oil
Salt and pepper, to taste
2 (5-ounce) beef tenderloins
- In a small bowl whisk together parsley, garlic, capers, vinegar, mustard, and oil. Season with salt and pepper as desired.
- Heat grill to 350°F. Grill the steaks to medium-rare, about 4–5 minutes per side. Serve with chimichurri.
Per Serving: Calories: 435 | Fat: 30 g | Protein: 37 g | Sodium: 1,299 mg | Fiber: 1 g | Carbohydrates: 4 g | Sugar: 1 g | GI: Very low
The slow cooker is the secret cooking technique of the busy home cook. It requires little attention, and the meat will come out tender and juicy.
INGREDIENTS | SERVES 10
3 pounds corned beef brisket
3 medium carrots, peeled and cut into 3" pieces
3 medium onions, peeled and quartered
1 cup water
1
⁄
2
small head cabbage, cut into wedges
- Place the beef, carrots, onions, and water in a slow cooker. Cover and cook on low for 8–10 hours.
- Add the cabbage to the slow cooker; be sure to submerge the cabbage in liquid. Turn the heat up to high, cover, and cook for up to 2–3 hours.
Per Serving: Calories: 300 | Fat: 20 g | Protein: 21 g | Sodium: 129 mg | Fiber: 2 g | Carbohydrates: 7 g | Sugar: 3 g | GI: Low
As a family dinner, this can’t be beat. The leftovers can be reheated with gravy and served over noodles or toast for a quick lunch or supper.
INGREDIENTS | SERVES 6
3 pounds beef bottom-round roast, trimmed of fat
2 tablespoons olive oil
4 medium sweet onions, peeled and chopped
4 cloves garlic, chopped
4 medium carrots, peeled and chopped
4 celery stalks, chopped
8 small bluenose turnips, peeled and chopped
1" gingerroot, peeled and minced
1 (13-ounce) can gluten-free beef broth
1
⁄
2
cup dry red wine
Salt and pepper, to taste
1–2 tablespoons brown rice flour or almond flour
- In a large pot, brown the beef in oil on medium-high and set aside. Add the onion, garlic, carrots, celery, turnips, and gingerroot to the pot and cook, stirring until wilted, about 5–6 minutes. Return the beef to the pot and add the rest of the ingredients. Cover and cook over very low heat for 3 hours.
- To serve, slice the beef across, not with, the grain. Serve surrounded by vegetables and place the gravy on the side or over the top.
Per Serving: Calories: 590 | Fat: 24 g | Protein: 67 g | Sodium: 589 mg | Fiber: 2 g | Carbohydrates: 24 g | Sugar: 8 g | GI: Low
A roast so packed with flavor it will melt in your mouth.
INGREDIENTS | SERVES 4
2 cloves garlic
1
⁄
2
teaspoon salt, plus more to taste
4 tablespoons olive oil, divided
1
⁄
2
bunch rosemary, chopped
1 pound beef brisket
Freshly ground black pepper, to taste
3 large onions, peeled and quartered
3 cups sliced white mushrooms
3 celery stalks, cut into large chunks
2 cups dry red cooking wine
1 (16-ounce) can whole tomatoes, chopped
2 bay leaves