The Everything Low-Glycemic Cookbook: Includes Apple Oatmeal Breakfast Bars, Parmesan Artichoke Dip, Creamy Cauliflower Soup, Mushroom Pork Medallions, ... Biscotti ...and hundreds more! (Everything®) (29 page)
Authors: Carrie S. Forbes
Per Serving: Calories: 344 | Fat: 20 g | Protein: 19 g | Sodium: 989 mg | Fiber: 5 g | Carbohydrates: 28 g | Sugar: 1 g | GI: Very low
Asian flavorings can provide so many minimal, yet wonderful, additions to rather ordinary foods. This chicken stew is spicy and tastes very rich. It is loaded with vegetables that reduce the GI value of this dish. Try it served over rice.
INGREDIENTS | SERVES 4
2 cloves garlic, minced
1" fresh gingerroot, peeled and minced
2 tablespoons peanut oil
2 medium carrots, peeled and shredded
1 cup canned coconut cream
1 cup gluten-free chicken broth
2 cups shredded napa cabbage
4 (5-ounce) boneless, skinless chicken breasts, cut into bite-size pieces
1
⁄
4
cup gluten-free soy sauce
2 tablespoons fish sauce
1 teaspoon Thai chili paste (red or green) or red hot-pepper sauce
1 tablespoon sesame oil
1
⁄
2
cup chopped scallion (green part only)
1
⁄
4
cup chopped cilantro
Contrary to popular belief, coconut milk is not the liquid found inside a whole coconut (that is called coconut juice). Coconut milk is made by mixing water with shredded coconut and then squeezing the mixture through cheesecloth to filter out the coconut pieces. Coconut cream is the same as coconut milk, but it is made with less water and more coconut.
- In a large dutch oven or stock pot, sauté the garlic and ginger in the peanut oil over medium-high heat for 3–5 minutes. Add the carrots, coconut cream, and chicken broth, and simmer for 10 minutes. Add the cabbage, chicken, soy sauce, and fish sauce.
- Whisk in the chili paste. Stir in the sesame oil, scallions, and cilantro. Simmer for 20 minutes.
Per Serving: Calories: 540 | Fat: 35 g | Protein: 55 g | Sodium: 778 mg | Fiber: 2 g | Carbohydrates: 16 g | Sugar: 3 g | GI: Low
A steaming hot bowl of this spicy chili will satisfy meat eaters and vegetarians alike.
INGREDIENTS | SERVES 8
2 tablespoons olive oil
1 medium onion, peeled and chopped
1 celery stalk, chopped
1 medium green bell pepper, seeded and chopped
1 medium red bell pepper, seeded and chopped
4 cloves garlic, minced
2 tablespoons chopped chipotles in adobo
1 tablespoon ground cumin
1 tablespoon dried oregano
1 tablespoon chili powder
1
1
⁄
2
teaspoons salt
1 (28-ounce) can diced tomatoes
3 cups water
1
1
⁄
2
cups cooked and drained black beans
3 cups cooked and drained kidney beans
1
⁄
2
cup sour cream
- Heat the oil in a large pot on medium.
- Add the onions, celery, peppers, and garlic, and cook for 10 minutes.
- Add the chipotles, cumin, oregano, chili powder, and salt. Stir the ingredients together, and add the tomatoes and water. Turn heat to low, and simmer, uncovered, for 45 minutes.
- Add the beans and simmer for 20 minutes more.
- Serve with a dollop of sour cream.
Per Serving: Calories: 230 | Fat: 5 g | Protein: 11 g | Sodium: 501 mg | Fiber: 10 g | Carbohydrates: 37 g | Sugar: 2 g | GI: Moderate
Yellow peppers and yellow tomatoes are very sweet and make a wonderful soup!
INGREDIENTS | SERVES 4
1
⁄
4
cup peanut oil
1
⁄
2
cup chopped sweet onion
2 cloves garlic, minced
1 medium yellow bell pepper, seeded and finely chopped
1
1
⁄
2
cups gluten-free chicken broth
4 medium-size yellow tomatoes, cored and puréed
1
⁄
2
teaspoon ground cumin
1
⁄
2
teaspoon ground coriander
Juice of
1
⁄
2
lemon
Salt and pepper, to taste
Garnish of fresh basil leaves, torn
Yellow fruits and vegetables are loaded with vitamin A, or retinol, which keeps your skin moist and helps your eyes adjust to changes in light. It is important to eat a variety of different colored fruits and vegetables every day.
- In a soup kettle, heat the oil on medium. Sauté the onion, garlic, and yellow pepper. After about 5 minutes, add the chicken broth and tomatoes.
- Stir in the seasonings, lemon juice, salt, and pepper.
- Cover and simmer for at least 30 minutes, but as long as 3 hours over low heat. You can purée the soup if you wish or leave some bits of texture in it.
- Sprinkle with basil and serve hot or cold.
Per Serving: Calories: 176 | Fat: 14 g | Protein: 2 g | Sodium: 625 mg | Fiber: 3 g | Carbohydrates: 12 g | Sugar: 3 g | GI: Very low
This is a lovely spicy version of the Chinese staple, made with a variety of Asian sauces. Asian fish sauce is a liquid made from salted fish that is used instead of salt in many Asian recipes. Hoisin sauce is made from crushed soybeans and garlic, has a sweet and spicy flavor, and is a rich brown color.
INGREDIENTS | SERVES 2
1 tablespoon peanut oil
1 clove garlic, minced
2 cups gluten-free chicken broth
Juice of
1
⁄
2
lemon
1 tablespoon gluten-free hoisin sauce
1 teaspoon gluten-free soy sauce
1 teaspoon fish sauce
1
⁄
2
teaspoon chili oil, or to taste
1" fresh gingerroot, peeled and minced
2 eggs
- Heat the peanut oil in a large saucepan. Sauté the garlic over medium heat until softened, about 5 minutes.
- Add the chicken broth, lemon juice, hoisin sauce, soy sauce, fish sauce, chili oil, and gingerroot. Stir and cover. Cook over low heat for 20 minutes.
- Just before serving, whisk the eggs with a fork. Add to the boiling soup and continue to whisk until the eggs form thin strands.
Per Serving: Calories: 158 | Fat: 13 g | Protein: 5 g | Sodium: 599 mg | Fiber: 0 g | Carbohydrates: 2 g | Sugar: 2 g | GI: Very low
Posole is a spicy Mexican stew made from pork and hominy. This version is made in a slow cooker. For a milder version, use plain diced tomatoes instead of tomatoes with green chilies. Try serving it with shredded cheese, diced avocados, sliced black olives, pico de gallo, pickled jalapeños, or sour cream.
INGREDIENTS | SERVES 8
2 pounds lean cubed pork
2 cans (14.5-ounce) white or yellow hominy, drained and rinsed
1 can (10-ounce) cubed potatoes, drained and rinsed
2 (15-ounce) cans diced tomatoes with green chilies, not drained
2 cups warm water
1 cup chopped carrots
4 garlic cloves, minced
1 medium onion, peeled and chopped
2 teaspoons cumin
2 teaspoons chili powder
1 teaspoon red pepper flakes
1 teaspoon dried oregano
Hominy is corn that has been soaked in a weak lye solution. This treatment gives the corn a creamy white texture and a distinctive taste because it removes the germ and the bran of the grain. Roughly ground hominy is known as hominy grits and often served for breakfast.
Add all the ingredients to a greased 4-quart slow cooker. Cook on low for 8 hours or on high for 4 hours.
Per Serving: Calories: 412 | Fat: 5 g | Protein: 32 g | Sodium: 82 mg | Fiber: 6 g | Carbohydrates: 61 g | Sugar: 5 g | GI: Moderate
Enjoy this spicy chili over white or brown rice. You can also use a prepared gluten-free chili seasoning mix (such as Carroll Shelby’s Chili Kit) in place of the spices in this recipe.
INGREDIENTS | SERVES 8
1
⁄
2
tablespoon olive oil
2 pounds boneless, skinless chicken breast, cubed
2 (28-ounce) cans whole peeled tomatoes, not drained
1 (16-ounce) can chili beans, drained and rinsed
1 (15-ounce) can kidney beans, drained and rinsed
1 (4-ounce) can diced green chili pepper, not drained
1 tablespoon Italian seasoning
1 tablespoon chili powder
2 teaspoons cumin
1 tablespoon sugar
1 medium onion, peeled and minced
3 cloves garlic, minced
1
⁄
2
cup water
If you have a second slow cooker, you can use it to make rice while the chili is cooking. To make rice: grease a 2.5-quart or larger slow cooker with butter or nonstick spray. Add 1 cup of raw white rice,
1
⁄
2
teaspoon of salt, and 2 cups of water. Cover and cook on high for 1
1
⁄
2
–2
1
⁄
2
hours until the rice is cooked through, has absorbed the liquid, and is fluffy.
- Heat the oil in a skillet on medium. Add the chicken. Cook, stirring frequently, until the chicken is browned on all sides, about 1–2 minutes per side. Place the browned chicken in a greased 4- to 6-quart slow cooker.
- Add the remaining ingredients over the chicken in the slow cooker.
- Cover and cook on high for 3 hours or on low for 6 hours.
Per Serving: Calories: 464 | Fat: 10 g | Protein: 41 g | Sodium: 445 mg | Fiber: 15 g | Carbohydrates: 53 g | Sugar: 13 g | GI: Moderate
Slow-Cooker Favorites
Buffalo Chicken Sandwich Filling
Slow-Cooked Southern Lima Beans with Ham
Eastern North Carolina Brunswick Stew
Peruvian Roast Chicken with Red Potatoes
Here is a delicious alternative to buying rotisserie chicken in your grocery store. This flavorful roast chicken is incredibly easy to make in your slow cooker. For a fast weeknight meal, cook the chicken overnight in the slow cooker and serve for dinner the next day.
INGREDIENTS | SERVES 6
1 (4-pound) whole chicken
1
1
⁄
2
teaspoons salt
2 teaspoons paprika
1
⁄
2
teaspoon onion powder
1
⁄
2
teaspoon dried thyme
1
⁄
2
teaspoon dried basil
1
⁄
2
teaspoon white pepper
1
⁄
2
teaspoon ground cayenne pepper
1
⁄
2
teaspoon black pepper
1
⁄
2
teaspoon garlic powder
2 tablespoons olive oil
If you would like to make a gravy to go with the chicken, follow these directions: After removing the cooked chicken, turn the slow cooker on high. Whisk
1
⁄
3
cup of garbanzo bean flour or
1
⁄
3
cup of brown rice flour into the cooking juices. Add salt and pepper to taste and cook for 10–15 minutes, whisking occasionally, until the gravy has thickened. Spoon the gravy over the chicken.
- Rinse the chicken in cold water and pat dry with a paper towel.
- In a small bowl, mix the salt, paprika, onion powder, thyme, basil, white pepper, cayenne pepper, black pepper, and garlic powder.
- Rub the spice mixture over the entire chicken. Rub part of the spice mixture underneath the skin, making sure to leave the skin intact.
- Place the spice-rubbed chicken in a greased 6-quart slow cooker. Drizzle olive oil evenly over the chicken. Cook on high for 3–3
1
⁄
2
hours or on low for 4–5 hours. - Remove chicken carefully from the slow cooker and place on a large plate or serving platter.
Per Serving: Calories: 171 | Fat: 7.5 g | Protein: 23 g | Sodium: 474 mg | Fiber: 0 g | Carbohydrates: 0 g | Sugar: 0 g | GI: Very low
Dijon mustard gives this roast a delicious tangy flavor. This recipe is perfect for roast beef sandwiches or for a traditional Sunday meal with mashed potatoes and gravy.
INGREDIENTS | SERVES 6
1 large onion, peeled and thickly sliced
1 (3–4 pound) beef round roast
3–4 tablespoons Dijon mustard
1
⁄
2
teaspoon salt
1
⁄
2
teaspoon ground black pepper
1 tablespoon olive oil
1
⁄
2
cup gluten-free beef broth, or water
- Place the onion slices in a greased 4-quart slow cooker.
- Rub the beef roast with the Dijon mustard. Place it on top of the sliced onions.
- Sprinkle salt and pepper on top of beef roast and drizzle with the olive oil and beef broth.
- Cover and cook on high for 2
1
⁄
2
–3 hours or on low for 5–6 hours. Cooking time will vary depending on your preference of doneness (either rare, medium, or well done). For a rarer roast, check the internal temperature (around 145°F) after cooking for 1
1
⁄
2
hours on high or 3 hours on low. Serve the roast with the cooked onions and au jus drizzled on top.