The Everything Low-Glycemic Cookbook: Includes Apple Oatmeal Breakfast Bars, Parmesan Artichoke Dip, Creamy Cauliflower Soup, Mushroom Pork Medallions, ... Biscotti ...and hundreds more! (Everything®) (25 page)

This curried shrimp and vegetable dish is quick and easy, but quite authentic-tasting. It is sure to please everyone in your family who is fond of Indian cuisine.

1. In a large skillet over medium heat, warm the olive oil and green curry powder.
   
2. Add the shrimp, broccoli, carrots, and coconut milk.
   
3. Cook until all vegetables are tender and the coconut milk cooks down to a thick, pastelike consistency (approximately 15 minutes).
   

Per Serving: Calories: 343 | Fat: 21 g | Protein: 22 g | Sodium: 250 mg | Fiber: 6 g | Carbohydrate: 21 g | Sugar: 4.5 g | GI: Moderate

Shellfish is a healthful, flavorful protein source. It is naturally low in fat and has a nice, sweet taste. It is a great alternative to the usual poultry or beef dish.

1. Heat the oil in a large pot on medium-high.
   
2. Add the garlic, ginger, and lemongrass; cook and stir until brown, about 5 minutes.
   
3. Add the crab legs and pepper. Cover and cook, tossing occasionally, for 15 minutes.
   

Per Serving: Calories: 208 | Fat: 8 g | Protein: 31 g | Sodium: 1,022 mg | Fiber: 0 g | Carbohydrate: 1 g | Sugar: 0 g | GI: Zero

Tuna is a great lunch or snack. It is naturally low in fat, low in calories, and flavorful.

Organic, no-salt-added tuna is a staple in the Paleolithic chef’s kitchen. You can whip up a quick lunch or dinner on a moment’s notice, and you’ll get plenty of low-fat protein.

1. Mix all the ingredients in a large bowl.
   
2. Serve the tuna salad chilled alone or over lettuce greens.
   

Per Serving: Calories: 267 | Fat: 15 g | Protein: 30 g | Sodium: 1,072 mg | Fiber: 2 g | Carbohydrate: 4.5 g | Sugar: 4 g | GI: Very low

Shrimp is another flavorful, low-fat shellfish that is a nice addition to the Paleolithic lifestyle.

Shrimp is a great protein source. A single (4-ounce) serving of shrimp contains 24 grams of protein with less than 1 gram of fat. It contains a high level of selenium, vitamin D, and vitamin B12. Selenium has been linked with cancer-fighting properties and is utilized in DNA repair.

In a small bowl, blend the horseradish, honey, tomato paste, lemon juice, and red pepper flakes. Serve immediately with the jumbo shrimp.

Per Serving: Calories: 152 | Fat: 2 g | Protein: 19 g | Sodium: 238 mg | Fiber: 3 g | Carbohydrate: 16 g | Sugar: 11 g | GI: Low

This recipe calls for preparation on the grill, but it could easily be cooked in the oven using the broiler.

1. Lightly coat the swordfish steaks with olive oil.
   
2. Slice the lemons into rings and place them on top of the swordfish steaks.
   
3. Place a fresh dill sprig on each swordfish steak.
   
4. Grill over medium-high heat, about 10 minutes, depending on the thickness of the steak.
   

Per Serving: Calories: 134 | Fat: 6.5 g | Protein: 17 g | Sodium: 77 mg | Fiber: 0 g | Carbohydrate: 0 g | Sugar: 0 g | GI: Zero

Cooking the fish inside the foil packets keeps it tender and moist.

There are many fishes that are good sources of beneficial fatty acids. These fish include trout, sardines, swordfish, whitebait, fresh tuna, anchovies, eel, kipper, mackerel, carp, bloater, smelt, and bluefish. The more variety of fish that you try, the better fatty acid profile you will compile.

1. Place each trout on a square piece of aluminum.
   
2. Season both sides of trout with pepper, garlic, chopped rosemary, and parsley.
   
3. Fold the fish closed and top with the rosemary sprigs and a few slices of lemon.
   
4. Squeeze the lemon half over each fish.
   
5. Wrap each fish securely inside the sheet of aluminum foil.
   
6. Grill the packets over medium-high heat for 7 minutes on each side or until the fish is flaky.
   

Per Serving: Calories: 176 | Fat: 8 g | Protein: 25 g | Sodium: 62 mg | Fiber: 0 g | Carbohydrate: 0 g | Sugar: 1 g | GI: Zero

Cooking the salmon in parchment paper works to keep the fish from drying out, a common problem when cooking fish in the oven. The paper also helps to contain flavors so they are not cooked off.

1. Preheat the oven to 425°F.
   
2. Place each piece of salmon on a 12" circle of parchment paper.
   
3. Cover each salmon piece with a spoonful of Brussels sprouts, a clove of crushed garlic, a squeeze of lemon juice, and a drizzle of olive oil.
   
4. Fold the paper over into a packet, and seal the edges by crimping and folding like a pastry. Place the packets on a baking sheet.
   
5. Bake for 15 minutes, or until the fish flakes easily with a fork.
   

Per Serving: Calories: 189 | Fat: 12 g | Protein: 17 g | Sodium: 39 mg | Fiber: 0.5 g | Carbohydrate: 1.5 g | Sugar: 0 g | GI: Zero

Thyme is a useful spice that adds flavor without overpowering a dish, and it blends well with other spices.

1. Preheat the barbecue grill to 350°F.
   
2. Place the fish in an aluminum foil wrapping each steak separately.
   
3. Pour the water and lemon juice over the fish. Add the bay leaf.
   
4. Sprinkle the thyme over the fish and wrap the foil closed.
   
5. Cook for 10 minutes, or until the fish flakes easily when tested with a fork and is opaque all the way through.
   

Per Serving: Calories: 107 | Fat: 3.5 g | Protein: 17 g | Sodium: 77 mg | Fiber: 0 g | Carbohydrate: 1 g | Sugar: 0 g | GI: Zero

This familiar fish cake has the fresh flavor of haddock. Serve them with a spicy sauce or a fresh spritz of lemon.

1. Finely shred the raw fish with a fork. Combine all the ingredients except the oil in a medium bowl; mix well. Form the mixture into small oval patties.
   
2. Heat the oil in a medium sauté pan over medium-high heat. Place the haddock in the pan and loosely cover with the lid; sauté the fish cakes for 4–6 minutes on each side. Drain on a rack covered with paper towels; serve immediately.
   

Per Serving: Calories: 97 | Fat: 3 g | Protein: 13 g | Sodium: 67 mg | Fiber: 1 g | Carbohydrate: 5 g | Sugar: 0 g | GI: Very low

Salmon has a wonderful omega profile, being one of the highest sources of omega-3 fatty acid.

Salmon is one of the best sources of omega-3 fatty acids, but be sure to purchase wild-caught salmon. Farm-raised salmon is not exposed to the colder water; therefore, their fat reserves are not as robust as wild salmon.

1. Preheat grill to 350°F. Cut the salmon into 1"–2" cubes.
   
2. Thread all the ingredients on metal skewers, alternating the vegetables and meat.
   
3. Grill over medium-high heat until vegetables are soft and the salmon is light pink, about 10 minutes, depending on the thickness of the salmon steak.
   

Per Serving: Calories: 107 | Fat: 3.5 g | Protein: 15 g | Sodium: 235 mg | Fiber: 2.5 g | Carbohydrate: 6.5 g | Sugar: 6 g | GI: Low

Snapper is a tasty fish that absorbs the flavors in the recipe quite nicely.

Snapper is not the fish that comes to mind when you’re thinking about omega-3, but this cold-water fish does have some beneficial DHA fatty acid packed inside. Those with elevated blood triglycerides will benefit greatly from even small amounts of EPA and DHA, which are different types of very healthy omega-3 fatty acids.

1. Preheat the oven to 350°F.
   
2. Make three slashes across each side of the fish using a sharp knife. This will keep the fish from curling as it cooks.
   
3. Place the fish in a large, shallow baking dish or roasting pan.
   
4. Cover each side of the fish with the ginger, green onions, and tomatoes.
   
5. Combine the juices and drizzle them over the snapper.
   
6. Place the lime and lemon slices on top of the fish.
   
7. Cover the pan with aluminum foil and bake until the flesh is opaque and can be flaked with a fork, about 20 minutes.
   

Per Serving: Calories: 271 | Fat: 3.5 g | Protein: 53 g | Sodium: 166 mg | Fiber: 0.5 g | Carbohydrate: 4 g | Sugar: 3 g | GI: Very low

According to the USDA Nutrient Database, mackerel contains 2.3 grams of omega-3 for every 100 grams of fish. That makes mackerel the highest EFA(essential fatty acid)-containing fish.

1. Place the mackerel in a medium bowl with the garlic and flaxseed oil.
   
2. Add the basil and pepper to the mackerel mixture and place in a medium frying pan. Sauté over medium heat for 5–8 minutes each side, or until brown.
   
3. Cut the cooked mackerel into bite-size pieces and add to a large serving bowl.
   
4. Stir in the cherry tomatoes, cucumber, onion, and lettuce, and serve.
   

Per Serving: Calories: 235 | Fat: 16 g | Protein: 16 g | Sodium: 82 mg | Fiber: 1 g | Carbohydrate: 3.5 g | Sugar: 1 g | GI: Low

Lime brings out the delicate flavor of the fish and complements the zip of the cilantro.