The Everything Low-Glycemic Cookbook: Includes Apple Oatmeal Breakfast Bars, Parmesan Artichoke Dip, Creamy Cauliflower Soup, Mushroom Pork Medallions, ... Biscotti ...and hundreds more! (Everything®) (24 page)

Per Serving (not including apple cider): Calories: 467 | Fat: 19 g | Protein: 41 g | Sodium: 2534 mg | Fiber: 1 g | Carbohydrates: 31 g | Sugar: 23 g | GI: Low

Caraway, a popular flavor in Scandinavian and Eastern European cooking, is excellent with veal and pork. Tenderloin of pork is lean, moist, and delicious. It is very low in calories and a real treat with the sauerkraut.

1. Heat the oil in a medium frying pan on medium. Sprinkle the pork tenderloin with the salt, pepper, and brown rice flour or almond flour. Sauté the pork over medium heat for 4 minutes; turn the pork and add the onions.
   
2. Continue to sauté until the pork is lightly browned on both sides and the onions have softened slightly, about 3–5 minutes.
   
3. Add the chicken broth, sauerkraut, and caraway seeds. Cover and simmer for 25 minutes. Pork should be pink.
   

Per Serving: Calories: 309 | Fat: 15 g | Protein: 36 g | Sodium: 1,335 mg | Fiber: 2 g | Carbohydrates: 4 g | Sugar: 0 g | GI: Zero

Over a long cooking time, apples and apple cider form a glaze that is both flavorful and light. Use crisp, in-season apples for the best results.

Place the pork shoulder into a 4-quart slow cooker. Top with the remaining ingredients. Cook on low for 8 hours. Remove the lid and cook on high for 30 minutes or until the sauce thickens.

Per Serving: Calories: 218 | Fat: 5 g | Protein: 31 g | Sodium: 69 mg | Fiber: 1 g | Carbohydrates: 10 g | Sugar: 8 g | GI: Low

Fresh ham is basically leg of pork. It is a tender white meat and a great fall or winter dish.

1. Preheat the oven to 350ºF. In a medium saucepan, reduce the pineapple juice to 1 cup over high heat. Add the rum, brown sugar, cloves, salt, and red pepper sauce.
   
2. Score the fat left on the ham with a sharp knife and place the ham in a roasting pan. Baste with the pineapple syrup. Roast the ham for 3 hours, basting often. If the bottom of the pan starts to burn, add water.
   
3. Surround the ham with the fresh pineapple chunks in the last hour of cooking. If the ham gets too brown, tent it with aluminum foil.
   
4. Serve with the pan drippings on the side and caramelized pineapple chunks, also on the side.
   

Per Serving: Calories: 608 | Fat: 37 g | Protein: 28 g | Sodium: 1,998 mg | Fiber: 2 g | Carbohydrates: 27 g | Sugar: 17 g | GI: Low

Shallots, balsamic vinegar, and agave nectar add a balanced touch of sweetness to this savory dish.

1. Wash and pat dry the pork chops. Season them with
   ¹
   ⁄
   ₂
   teaspoon salt and pepper.
   
2. Heat the oil in a large frying pan on medium-high. Add the pork and shallots to the pan. Turn the pork over once, to cook about 3 minutes on each side, and stir the shallots occasionally until tender, about 3 minutes. Transfer the pork to a plate, cover it, and set it aside.
   
3. Add the vinegar, agave nectar,
   ¹
   ⁄
   ₂
   teaspoon salt, and a pinch of pepper to the shallots in the pan. Cook until the liquid begins to thicken, about 1–2 minutes.
   
4. Turn the heat down to medium-low, return the pork to the pan, and coat the pork well with the sauce. Cook for 3–4 minutes; a thermometer inserted into pork should read 150ºF.
   
5. Remove the pork from the pan, turn the heat up, and allow the remaining sauce to thicken. Pour the sauce over the pork chops before serving.
   

Per Serving: Calories: 288 | Fat: 12 g | Protein: 30 g | Sodium: 642 mg | Fiber: 0 g | Carbohydrates: 10 g | Sugar: 6 g | GI: Very low

This is a French bistro and comfort meal that most people find delicious on a cool evening.

When people don’t like lamb, it’s usually the fat, not the lamb, they dislike. When you prepare roast lamb, stew, or shanks, be sure to remove all of the fat.

1. Sprinkle the lamb shanks with the salt and pepper. In a large frying pan, brown the lamb in the olive oil, adding the onion, garlic, and carrot over medium high heat. Cook for 5 minutes. Stir in the tomato paste, red wine, chicken broth, bay leaves, and parsley.
   
2. Cover the pot and simmer for 1 hour. Add the white beans and simmer for another 30 minutes. Remove the bay leaves before serving.
   

Per Serving: Calories: 417 | Fat: 12 g | Protein: 31 g | Sodium: 601 mg | Fiber: 6 g | Carbohydrates: 44 g | Sugar: 3 g | GI: Very low

Young lamb is a great party dish and is perfect when cooked medium-rare.

1. Using a mortar and pestle, mash the olive oil, lemon juice and zest, grapefruit juice, garlic, rosemary, salt, and pepper.
   
2. Make sure all the fat is removed from the lamb chops. Coat the lamb chops with the garlic mixture and let rest in the refrigerator for 1 hour.
   
3. Heat the grill to high. Place the chops over a high flame until they are seared on one side. Baste with the vermouth and turn after 3 minutes. Baste again and reduce the heat. Cover the grill and let the chops roast for 8 minutes.
   

Per Serving: Calories: 513 | Fat: 24 g | Protein: 68 g | Sodium: 1,199 mg | Fiber: 0 g | Carbohydrates: 0 g | Sugar: 0 g | GI: Zero

These succulent lamb chops are inspired by the typical flavors of Greek cuisine.

1. Mash the garlic cloves into a paste. Add the salt.
   
2. In a small bowl, stir the garlic paste, rosemary, thyme, oil, and lemon zest, and add pepper to taste. Rub the herb-garlic paste onto the lamb chops and set them aside to marinate for 15 minutes.
   
3. Grill the lamb chops for 4–5 minutes on each side for medium-rare.
   

Per Serving: Calories: 287 | Fat: 15 g | Protein: 35 g | Sodium: 521 mg | Fiber: 0 g | Carbohydrates: 1 g | Sugar: 0 g | GI: Very low

Although lamb can be an expensive cut of meat, it is often on sale during the holidays. Stock up on several cuts and freeze them when you find good prices.

1. Make small incisions evenly in the lamb. Place the garlic spears into the small openings.
   
2. Rub the olive oil, rosemary, salt, and pepper over the lamb. Place the lamb into a greased 4- or 6-quart slow cooker.
   
3. Pour the stock and soy sauce (or wine) around the lamb. Cook on high for 4 hours or on low for 8 hours.
   
4. Serve the roast lamb in bowls. Ladle the sauce from the slow cooker over each serving.
   

Per Serving: Calories: 536 | Fat: 24 g | Protein: 66 g | Sodium: 1,195 mg | Fiber: 1 g | Carbohydrates: 8 g | Sugar: 3 g | GI: Very low

This exotic dish is a North African–inspired stew with curried root vegetables and apricots.

1. In a large skillet, brown the cubed lamb in the olive oil over medium-high heat, approximately 1–2 minutes per side. Add the lamb to a greased 4-quart slow cooker. Cook the onion and garlic in the same skillet over medium-high heat for 3–4 minutes until soft and then add them to the slow cooker.
   
2. Add the remaining ingredients to the slow cooker. Cook on high for 4 hours or on low for 8 hours.
   

Per Serving: Calories: 304 | Fat: 12 g | Protein: 32 g | Sodium: 371 mg | Fiber: 2 g | Carbohydrates: 15 g | Sugar: 6 g | GI: Low

Thai Coconut Scallops

Curried Shrimp with Veggies

Steamed King Crab Legs

Tuna Salad with a Kick

Shrimp Cocktail

Grilled Lemon-and-Dill Swordfish Steaks

Grilled Trout

Salmon in Parchment with Baby Brussels Sprouts

Lemon-Thyme Grilled Swordfish

Haddock Fish Cakes

Salmon Skewers

Citrus-Baked Snapper

Mackerel with Tomato and Cucumber Salad

Lime-Poached Flounder

Fresh Tuna with Sweet Lemon-Leek Salsa

Salmon and Broccoli Stir-Fry

Baked Fillet of Sole with Shrimp Sauce and Artichokes

Mahi-Mahi Tacos with Avocado and Fresh Cabbage

Lemon-Garlic Shrimp and Vegetables

Cod with Tomatoes and Garlic

Planked Salmon with Dill Sauce

Jambalaya

These scallops cook in 10 minutes and taste as if you were cooking all day. Great for dinner or for special occasions.

Scallops are rich in omega-3 fatty acids. Additionally, they are a great source of vitamin B
₁₂
, potassium, magnesium, and selenium, which has been shown to neutralize free radicals in the body.

1. Heat the olive oil in a medium skillet over medium-high heat.
   
2. Sauté the scallops and onion in olive oil until browned, 5–8 minutes depending on the thickness of scallops.
   
3. Add the coconut milk, curry powder, cumin, and coconut.
   
4. Bring the mixture to a light boil and simmer for 10 minutes.
   
5. Garnish with the basil.
   

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