The Everything Low-Glycemic Cookbook: Includes Apple Oatmeal Breakfast Bars, Parmesan Artichoke Dip, Creamy Cauliflower Soup, Mushroom Pork Medallions, ... Biscotti ...and hundreds more! (Everything®) (23 page)

The mortar and pestle was originally used in pharmacies to crush ingredients to make medicines. In the culinary world, the mortar and pestle is a very useful tool for crushing seeds and nuts and making guacamole, pesto, and garlic paste.

1. Preheat the oven to 325°F.
   
2. Place the garlic,
   ¹
   ⁄
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   teaspoon salt, 2 tablespoons oil, and chopped rosemary leaves in a mortar or a bowl and using a pestle or the back of a spoon, mash them to make a paste.
   
3. Season the brisket with salt and pepper. Heat the remaining olive oil in a large frying pan, place the brisket in the pan, and sear it over medium-high to make a dark crust on both sides. Place the brisket in a large roasting pan and spread the rosemary paste on it. Place the onions, mushrooms, and celery around the brisket in the pan. Pour the wine and tomatoes over the top and toss in the bay leaves.
   
4. Tightly cover the pan with foil and place it in the oven. Bake for about 4 hours, basting with pan juices every 30 minutes, until the beef is very tender.
   
5. Let the brisket rest for 15 minutes before slicing it across the grain at a slight diagonal. Remove the bay leaves before serving.
   

Per Serving: Calories: 633 | Fat: 39 g | Protein: 25 g | Sodium: 1,548 mg | Fiber: 3 g | Carbohydrates: 26 g | Sugar: 15 g | GI: Low

Buckwheat (it is gluten-free!) instead of bread crumbs is used to keep these meatballs flavorful but still maintain a low-glycemic value.

Try serving these Greek meatballs with the Cucumber with Yogurt and Dill Salad in
Chapter 5
, or with steamed broccoli or asparagus.

1. Preheat oven to 325°F. Mix the buckwheat, beef, onion, garlic, Italian seasoning, mint, vinegar, eggs, salt, and pepper in a bowl. Using your fingers, roll the mixture into meatballs.
   
2. Heat the oil in a medium frying pan over medium-high. Fry the meatballs in the oil in batches. Use a slotted spoon to move the balls in the oil to brown all sides.
   
3. Place the cooked meatballs on a paper towel to drain.
   
4. If the meatballs remain raw in the center, place them on a baking sheet and finished cooking them in a 325°F oven for 15–20 minutes.
   

Per Serving: Calories: 209 | Fat: 6.5 g | Protein: 23 g | Sodium: 313 mg | Fiber: 2 g | Carbohydrates: 13 g | Sugar: 0.5 g | GI: Very low

Choose a variety of red, yellow, orange, and green bell peppers to bring vibrant color to this one-pot dinner.

1. Preheat the oven to 350°F.
   
2. Cut the beef into cubes. Place all the ingredients in a large casserole dish and bake for 30 minutes.
   

Per Serving: Calories: 358 | Fat: 13 g | Protein: 31 g | Sodium: 1,321 mg | Fiber: 8 g | Carbohydrates: 31 g | Sugar: 2 g | GI: Low

These meaty, juicy kabobs are a hit at summer barbecues. They can also be cooked indoors on a well-seasoned grilling pan.

1. Cut the steak into 1
   ¹
   ⁄
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   " cubes.
   
2. Combine the oil, vinegar, Worcestershire sauce, salt, garlic, and pepper to make a marinade.
   
3. Wash the mushrooms and cut them in half. Place the steak and mushrooms in a shallow bowl with the marinade in the refrigerator for 1–2 hours.
   
4. Place the mushrooms and steak cubes on separate wooden or metal skewers. Grill at 350°F for about 4 minutes per side for medium-rare steak. You may need additional cooking time for the mushrooms.
   

Per Serving: Calories: 321 | Fat: 17 g | Protein: 25 g | Sodium: 401 mg | Fiber: 2 g | Carbohydrates: 16 g | Sugar: 1 g | GI: Low

A well-known classic French beef stew.

1. Season the beef with the salt and pepper.
   
2. Add the olive oil to a large frying pan over medium heat. Place the beef in the pan and brown on the outside. Add the garlic and onions and cook until tender, about 3–5 minutes. Add the red wine, bring it to a boil, and then simmer.
   
3. Add the carrots, mushrooms, and herbs to the pan. Add two cups of water if you want a thinner stew and to keep the stew’s sauce from cooking down. Cook for 3 hours, stirring occasionally.
   

Per Serving: Calories: 383 | Fat: 25 g | Protein: 21 g | Sodium: 302 mg | Fiber: 2 g | Carbohydrates: 14 g | Sugar: 4 g | GI: Low

When you have a bit more time and want to prepare a meal for a large family gathering, this is the recipe to use. It serves ten easily and will wow your guests with its flavorful punch.

1. Combine all the ingredients in a shallow dish or large zip-top plastic bag. Refrigerate and marinate the pork for at least 2 hours.
   
2. Remove the pork from the marinade and bring it to room temperature. Preheat the oven to 350°F.
   
3. Place the marinated ingredients in a roasting pan and cook for 20–25 minutes, or until the internal temperature reaches 165°F. Allow the pork to rest for 5 minutes before carving.
   

Per Serving: Calories: 218 | Fat: 9.5 g | Protein: 30 g | Sodium: 53 mg | Fiber: 0 g | Carbohydrate: 1 g | Sugar: 1 g | GI: Very low

In this recipe, the pork is gently cooked in tomatoes to yield incredibly tender meat.

Try serving the pork and sauce over cooked rice or polenta with a salad on the side. Delicious!

1. Place the tomatoes, tomato paste, basil, pepper, and marjoram into a greased 4-quart slow cooker. Stir to create a uniform sauce. Add the pork.
   
2. Cook on low for 7–8 hours or until the pork easily falls apart when poked with a fork.
   

Per Serving: Calories: 226 | Fat: 5 g | Protein: 34 g | Sodium: 176 mg | Fiber: 3 g | Carbohydrates: 10 g | Sugar: 7 g | GI: Low

You would never guess this meal is Paleo-approved. It tastes so amazing, you will swear it was deep-fried with flour.

1. Slice the tenderloin into
   ¹
   ⁄
   ₂
   " thick medallions.
   
2. In a skillet, heat the olive oil over medium-high. Brown the pork in oil for 2 minutes on each side.
   
3. Remove the pork from the skillet and set it aside.
   
4. Add the onion, mushrooms, and garlic to the skillet and sauté for 1 minute.
   
5. Stir in the flax meal until blended.
   
6. Gradually stir in the broth, rosemary, and pepper. Bring to a boil; cook and stir for 1 minute or until thickened.
   
7. Lay the pork medallions on top of the mixture. Reduce the heat, cover, and simmer for 15 minutes or until the meat juices run clear.
   

Per Serving: Calories: 196 | Fat: 11 g | Protein: 16 g | Sodium: 325 mg | Fiber: 1 g | Carbohydrate: 3.5 g | Sugar: 0 g | GI: Very low

These big, meaty ribs are delicious when properly cooked. If you don’t have a smoker, add some wood chips to your grill. If you don’t have a grill, use a couple of drops of liquid smoke.

Liquid smoke is a flavoring for food used to give a smoky, barbecued flavor without the wood chips. It is most often made out of hickory wood, which the manufacturers burn to capture and condense the smoke. They filter out impurities in the liquid and bottle the rest.

1. Preheat oven to 225°F. Sprinkle the ribs with the salt and pepper, garlic powder, and cayenne pepper. Rub the spices into the meat and bone on both sides. Place the ribs in a turkey roasting pan with the water and liquid smoke on the bottom. Sprinkle with the Worcestershire sauce.
   
2. Cover the ribs tightly with aluminum foil. Roast them for 4–5 hours. They should be “falling off the bone” tender.
   
3. Remove the foil and brush the ribs with barbecue sauce. Bake for another 15–20 minutes or until dark brown.
   

Per Serving: Calories: 186 | Fat: 7 g | Protein: 5 g | Sodium: 775 mg | Fiber: 0 g | Carbohydrates: 25 g | Sugar: 4 g | GI: Low

Apple and rosemary pair perfectly with pork chops.

1. Rub pork chops lightly with 1 teaspoon olive oil. In a small bowl, combine the rosemary, salt, and pepper. Rub the mixture evenly on both sides of the pork chops.
   
2. In a hot skillet, add the remaining oil and cook the apple and raisins over medium heat, stirring, for 4 minutes.
   
3. Add half the wine, stirring continuously, until the liquid evaporates. Add the remaining wine and cook on medium-low for 15 minutes.
   
4. Season a large pan with nonstick cooking spray. Cook the pork chops on medium for 6 minutes on each side. Serve the chops with the apple mixture.
   

Per Serving: Calories: 273 | Fat: 6 g | Protein: 35 g | Sodium: 163 mg | Fiber: 2 g | Carbohydrates: 15 g | Sugar: 5 g | GI: Low

A country ham is a beautiful thing! Depending on where they come from, country hams are smoked or salt-cured. Both are improved by soaking.

1. Prepare the ham by removing the skin and most of the fat, leaving
   ¹
   ⁄
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   " fat.
   
2. Place the ham in a large container and add water to cover it. Add the bay leaves, 1 pound brown sugar, cloves, peppercorns, and coriander seeds; soak for 30 hours.
   
3. Preheat the oven to 300ºF. Pat the ham dry and place it in a roasting pan. Mix the rest of the brown sugar with the mustard and powdered cloves; spread the mixture on the ham.
   
4. Bake for 3
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   hours, basting with the apple cider. You can degrease the pan juices and use the apple cider as a sauce; otherwise, serve the ham with applesauce.