The Everything Low-Glycemic Cookbook: Includes Apple Oatmeal Breakfast Bars, Parmesan Artichoke Dip, Creamy Cauliflower Soup, Mushroom Pork Medallions, ... Biscotti ...and hundreds more! (Everything®) (26 page)

Don’t fret if you do not have fresh fish available. Using a quality fish frozen at sea is fine. In fact, sometimes the frozen fish is fresher than the fresh!

1. Place the leek slices and cilantro stems in a large skillet; lay the flounder on top.
   
2. Add the stock, lime juice, lime zest, and pepper. Turn on the heat and bring the mixture to a simmer, cover, and cook for 7–10 minutes, until the flounder is thoroughly cooked. Remove from heat. Strain off and discard the liquid.
   
3. To serve, lay the shredded onions, carrots, and celery in separate strips on serving plates. Top with the flounder, drizzle with the extra-virgin olive oil, and sprinkle with the cilantro leaves.
   

Per Serving: Calories: 150 | Fat: 6 g | Protein: 18 g | Sodium: 218 mg | Fiber: 1 g | Carbohydrate: 3.5 g | Sugar: 2 g | GI: Low

The tuna can be prepared the night before, refrigerated, and either reheated or served at room temperature.

Tuna is truly a nutrient-dense food. This fish, rich in omega-3 fatty acids, and has anti-inflammation written all over it with heaps of other valuable disease-fighting nutrients as well. Health authorities are urging consumers to eat fish two times per week to reap the significant health benefits.

1. Preheat the grill to medium-high.
   
2. Brush each portion of the tuna with the oil and drain on a rack. Season the tuna with the pepper and place on the grill; cook for 3 minutes. Shift the tuna steaks on the grill to form an X grill pattern on the fish; cook 3 more minutes.
   
3. Turn the steaks over and grill 3 more minutes; then change position again to create the grill pattern. Cook to desired doneness.
   
4. To make the salsa, heat the oil in a medium-size sauté pan on medium; add the leeks. When the leeks are wilted, about 2–3 minutes, add the lemon juice and honey. Plate each tuna portion with a spoonful of salsa.
   

Per Serving: Calories: 171 | Fat: 5.5 g | Protein: 21 g | Sodium: 43 mg | Fiber: 1 g | Carbohydrate: 9.5 g | Sugar: 4.5 g | GI: Low

This is a quick and easy supper, in addition to being good for you. You can blanch the broccoli in advance.

When preparing a dish that lists fish, seafood, or poultry as one of the ingredients, be sure to keep the fish, seafood, or chicken ice-cold during preparation to ensure food safety. If you will be doing a lot of handling of the ingredient or if the item will be standing on the counter for a long time, keep a bowl of ice nearby to place the ingredients in while you are tending to other steps of the recipe.

1. Blanch the broccoli in boiling water for 5 minutes; drain.
   
2. Toss the broccoli and salmon over medium-high heat in a large frying pan with the canola oil and sesame oil. Cook, stirring for 3–4 minutes.
   
3. Add the gingerroot, pickled ginger, garlic, and hoisin sauce, and serve over rice, garnished with scallions.
   

Per Serving: Calories: 631 | Fat: 19 g | Protein: 32 g | Sodium: 95 mg | Fiber: 7 g | Carbohydrates: 82 g | Sugar: 3 g | GI: Moderate

The varieties of sole are daunting. There’s gray, lemon, Dover, and more. When you are buying sole, make sure that it smells like fresh milk. Get whatever is cheapest—it will all taste pretty much the same. All the varieties are delicious when they’re fresh!

Artichokes are thistle-like plants, and the part we eat is actually the immature flower head. There are many varieties, but the type commonly available in the United States (usually in markets November through May) are globe artichokes. The soft heart or center of the artichoke can be eaten raw or cooked, sprinkled with olive oil, salt, and pepper.

1. Preheat the oven to 375ºF. Add the shrimp, shallot, mayonnaise, dill, and orange juice to the blender, and pulse. Set the sauce aside.
   
2. Cook the frozen artichokes according to the directions on the package. Place the sole on a baking sheet prepared with nonstick spray. Sprinkle the fillets with salt and pepper. Arrange the artichokes around the sole. Spoon the sauce over all, and sprinkle with bread crumbs.
   
3. Bake for 15 minutes, or until the sole is hot and bubbling and the artichokes are crisply browned on top.
   

Per Serving: Calories: 368 | Fat: 13 g | Protein: 43 g | Sodium: 1,200 mg | Fiber: 7.5 g | Carbohydrates: 20 g | Sugar: 3.5 g | GI: Very low

These California-style tacos can be prepared with any meaty, mild fish or shrimp.

1. Season the fish with salt and pepper. Heat the oil in a large frying pan on medium. Once the oil is hot, sauté the fish for about 3–4 minutes on each side. Slice or flake the fish into 1-ounce pieces
   
2. Slice the avocado in half. Remove the seed and, using a spoon, remove the flesh from the skin. Slice the avocado halves into
   ¹
   ⁄
   ₂
   "-thick slices.
   
3. In a small pan, warm the corn tortillas; cook for about 1 minute on each side.
   
4. Place one-fourth of the mahi-mahi on each tortilla; top with the avocado and cabbage. Serve with lime wedges.
   

Per Serving: Calories: 251 | Fat: 9 g | Protein: 25 g | Sodium: 889 mg | Fiber: 6 g | Carbohydrates: 21 g | Sugar: 2.5 g | GI: Low

The shrimp will sing in this light stir-fry with hints of sweet and sour flavors.

1. Mix the soy sauce, lemon zest, lemon juice, agave nectar, water, and pepper in a small bowl; set aside.
   
2. Spray a large frying pan with nonstick cooking spray. Place the pan over medium heat.
   
3. Add the celery and cabbage to the pan; sauté for 1 minute. Add the bell pepper, garlic, and bean sprouts, and sauté until all vegetables are crisp-tender. Transfer the vegetables to a plate and cover.
   
4. Add the sesame oil to the pan. Once the oil is hot, place the shrimp in the pan and cook until they are opaque. Return the vegetables to the pan with the cooked shrimp.
   
5. Pour the soy sauce mixture over the shrimp and vegetables and cook for 3–4 minutes, until the sauce has reduced.
   

Per Serving: Calories: 197 | Fat: 4.5 g | Protein: 26 g | Sodium: 1,094mg | Fiber: 2 g | Carbohydrates: 12 g | Sugar: 4.5 g | GI: Very low

Cooked tomatoes are an excellent source of lycopene, which has antioxidant properties that are important for eye health.

1. Preheat the oven to 400ºF.
   
2. Rinse the cod and pat dry. Season the fish with 1 tablespoon olive oil, 3 teaspoons salt, and
   ¹
   ⁄
   ₂
   teaspoon black pepper. Place it in a glass baking dish.
   
3. In a medium bowl, combine the tomatoes, onions, garlic, capers, Italian seasoning, 1 tablespoon olive oil, 1 teaspoon salt, and
   ¹
   ⁄
   ₂
   teaspoon black pepper.
   
4. Place the mixture evenly over the top of the cod. Place the dish in the oven and bake for 20 minutes.
   

Per Serving: Calories: 204 | Fat: 6 g | Protein: 31 g | Sodium: 1,742mg | Fiber: 1.5 g | Carbohydrates: 6 g | Sugar: 3 g | GI: Very low

This is a festive and delicious way to prepare salmon. The use of a cedar plank and juniper berries are reminiscent of Native American cooking.

The larger the fish, the more likely you will find bones in a fillet. Before cooking, hold a clean pair of pliers and run the finger of your other hand down the fillet, against the grain. Whenever you feel a bone, press down close to it. It will pop up, and you can then pull it out with the pliers.

1. Presoak the cedar plank in water for 2–6 hours before grilling. When thoroughly soaked, preheat the grill and then lightly oil the side of the cedar plank on which the salmon will lay. Set the salmon on the plank. Sprinkle with the lemon juice and press the juniper berries into the flesh at intervals. Add salt, pepper, and lemon slices.
   
2. Place the plank over indirect heat on a hot grill and close the lid. Roast for about 15–20 minutes, or until the salmon begins to flake.
   
3. Mix the rest of the ingredients in a small bowl with more salt and pepper and serve with the fish.
   

Per Serving: Calories: 395 | Fat: 28 g | Protein: 31 g | Sodium: 432 mg | Fiber: 0 g | Carbohydrates: 1 g | Sugar: 0 g | GI: Very low

This authentic Louisiana favorite is full of flavor and spice.

1. Pour the oil into a large pot and place on medium-high heat. Sauté the chicken and sausage until browned, about 6–8 minutes. Add the shrimp; cook and stir until shrimp are opaque, about 4 minutes.
   
2. Add the onion, bell pepper, celery, and garlic; season with crushed red pepper, chili powder, oregano, and black pepper. Cook until the onion is tender.
   
3. Stir in the rice, broth, tomatoes, and water. Bring to a boil and then reduce heat; simmer until the rice is cooked. Stir in the Tabasco before serving.
   

Per Serving: Calories: 328 | Fat: 14 g | Protein: 22 g | Sodium: 906 mg | Fiber: 3 g | Carbohydrates: 29 g | Sugar: 3 g | GI: Moderate

Basic Chicken Soup

Basic Vegetable Stock

Simple Ground Turkey and Vegetable Soup

Chicken Stew with Meat Sauce

Sour-Cherry Beef Stew

Black Bean Chili with Beef and Corn

Broccoli Soup with Cheese

Cashew-Zucchini Soup

Black Bean Soup with Chilies

Chicken and Rice Soup

Leek and Potato Soup

Lentil Soup with Winter Vegetables

Cold Basil and Fresh Tomato Soup