The Everything Low-Glycemic Cookbook: Includes Apple Oatmeal Breakfast Bars, Parmesan Artichoke Dip, Creamy Cauliflower Soup, Mushroom Pork Medallions, ... Biscotti ...and hundreds more! (Everything®) (30 page)

Per Serving: Calories: 499 | Fat: 24 g | Protein: 54 g | Sodium: 346 mg | Fiber: 1 g | Carbohydrates: 3 g | Sugar: 1 g | GI: Very low

Any type of whitefish fillets (such as haddock or cod) will also work in this recipe. Fish cooks very, very quickly, even on the low setting, in a slow cooker, so be sure to set a timer. Serve the stew over cooked rice or gluten-free pasta.

1. Grease a 4-quart slow cooker with nonstick cooking spray. Place all the ingredients in the slow cooker.
   
2. Cover and cook on high for 1
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   –2 hours or on low for 2
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   –3 hours. Watch the cooking time. If your fish fillets are very thin, you may need to reduce the cooking time.
   
3. When the fish is cooked through, the fillets will easily separate and flake with a fork. Break the fish up into the tomatoes and cooking liquids.
   

Per Serving: Calories: 208 | Fat: 9 g | Protein: 27 g | Sodium: 180 mg | Fiber: 1 g | Carbohydrates: 4 g | Sugar: 2 g | GI: Very low

Serve this delicious chicken on toasted gluten-free bread with crumbled blue cheese or try gluten-free ranch dressing on top of each sandwich.

1. Place all the ingredients in a greased 4-quart slow cooker. Stir to combine. Cook on high for 2–3 hours or on low for 4–6 hours or until the chicken is easily shredded with a fork. If the sauce is very thin, continue to cook on high uncovered for 30 minutes or until thickened.
   
2. Shred the chicken and toss with the sauce.
   

Per Serving: Calories: 316 | Fat: 4 g | Protein: 20 g | Sodium: 1,783 mg | Fiber: 1 g | Carbohydrates: 46 g | Sugar: 33 g | GI: Moderate

This is an ideal dish for the slow cooker. Potatoes cooked slowly over low heat are tender and delicious.

You can easily make this recipe dairy-free by using coconut oil or olive oil in place of the butter, coconut milk or almond milk in place of the dairy milk, and Daiya (soy-free, gluten-free, and dairy-free cheese product) in place of the dairy cheese.

1. Grease a 4-quart slow cooker with nonstick cooking spray.
   
2. In a small bowl, mix the cornstarch, salt, pepper, and milk.
   
3. Place one-third of the potatoes in the bottom of the slow cooker. Pour one-third of the milk mixture over the potatoes. Sprinkle one-third of the bacon over the milk. Continue to layer the ingredients, finishing with potatoes.
   
4. Dot butter over potatoes. Cover the slow cooker and cook on low for 6–8 hours until the potatoes are tender.
   
5. Thirty minutes before serving, sprinkle the cheese and green onions on top of the potatoes. Allow the cheese to melt and then serve.
   

Per Serving: Calories: 293 | Fat: 21 g | Protein: 8 g | Sodium: 604.5 mg | Fiber: 2 g | Carbohydrates: 17 g | Sugar: 4.5 g | GI: Low

Lima beans are a Southern favorite and can withstand long cooking periods without being mushy. In this traditional recipe, the lima beans are flavored with bite-size pieces of ham and simmered in a savory tomato-based sauce. Serve over cooked rice or gluten-free pasta.

1. Drain and rinse the soaked lima beans. Add them to a greased 4- to 6-quart slow cooker. Add the remaining ingredients. If needed, add water to cover the beans by 1".
   
2. Cook on high for 4 hours or on low for 8 hours.
   

Per Serving: Calories: 266 | Fat: 3 g | Protein: 20.5 g | Sodium: 1,083.5 mg | Fiber: 12 g | Carbohydrates: 40 g | Sugar: 7.5 g | GI: Low

This cozy, creamy chowder is thickened only by potatoes. Serve it with a fresh green salad and homemade gluten-free bread.

1. In a 2-quart or larger saucepan, sauté the bacon over medium-high heat until crispy and browned. Add the onion and sauté until translucent, about 3–5 minutes. Add the cooked onions and bacon to a greased 2.5-quart slow cooker.
   
2. Add the potatoes, clam stock, and enough water to cover (2–3 cups). Add salt and pepper.
   
3. Cover and cook on high for 3 hours until the potatoes are very tender.
   
4. One hour before serving, add clams along with broth and cook until heated through.
   

Per Serving: Calories: 253 | Fat: 11.5 g | Protein: 12.5 g | Sodium: 601 mg | Fiber: 2 g | Carbohydrates: 25 g | Sugar: 3 g | GI: Low

Brunswick Stew is a traditional Southern vegetable stew with chicken and pork. Serve it with gluten-free cornbread and sliced tomatoes.

The origins of Brunswick Stew have been debated for years. Some say the stew originated in Georgia; others say it began in Virginia. The stew is usually tomato-based with lima beans, corn, okra, and other vegetables. The meats used can vary. Many old recipes call for wild meats such as rabbit and squirrel. In Eastern North Carolina, it’s often served in restaurants with shredded pork barbecue, vinegary coleslaw, and corn bread.

1. In a medium skillet, heat the butter until sizzling and cook the onion until softened and fragrant, about 3–5 minutes. Add the onion to a 6-quart slow cooker.
   
2. Add the remaining ingredients to the slow cooker. Cook on high for 4 hours or on low for 8 hours.
   
3. One hour before serving, remove the chicken and shred it using two forks. Return the chicken to the soup. Add additional hot sauce, salt, and pepper as needed, to taste.
   

Per Serving: Calories: 430.5 | Fat: 10 | Protein: 38 | Sodium: 1,240.5 mg | Fiber: 9 g | Carbohydrates: 49 g | Sugar: 14 g | GI: Moderate

The key to this hearty chili is keeping the ground beef in larger chunks (instead of breaking it into very small pieces) when you are browning it for the slow cooker. If you prefer a spicier version, add 1 tablespoon of chili powder, 1 teaspoon of cumin, and
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teaspoon of cayenne pepper.

Some people prefer to use all beef in their chili. For a full beef, bean-free chili, use 2 pounds of ground beef and leave out the pinto beans. Quartered button mushrooms can also add a meaty texture to this chili.

1. Brown ground beef and onion in a large skillet over medium-high heat, approximately 5–6 minutes. Leave the ground beef in larger chunks when cooking, instead of breaking it into very small pieces. Add the cooked beef and onion to a greased 4-quart slow cooker.
   
2. Add the remaining ingredients. Cover and cook on high for 4 hours or on low for 8 hours.
   

Per Serving: Calories: 235 | Fat: 8 g | Protein: 20 g | Sodium: 581 mg | Fiber: 6 g | Carbohydrates: 20 g | Sugar: 5 g | GI: Low

This lower-carbohydrate beefy casserole includes cabbage and tomato sauce.

1. In a large skillet, brown the ground beef over medium-high heat for about 5–6 minutes. Remove the ground beef to a bowl and set aside. In the same skillet, sauté the onions until softened, about 3–5 minutes.
   
2. In a greased 4- to 6-quart slow cooker, layer the cabbage, onions, tomatoes, garlic salt, thyme, pepper flakes, oregano, and beef. Repeat the layers, ending with beef. Pour the tomato sauce over everything.
   
3. Cook on low for 8 hours or on high for 4 hours.
   

Per Serving: Calories: 327 | Fat: 15 g | Protein: 33 g | Sodium: 625 mg | Fiber: 5 g | Carbohydrates: 15 g | Sugar: 9 g | GI: Very low

This recipe uses precooked polenta that is cut and layered in a casserole like lasagna. Most prepared polenta comes in tube form and is naturally gluten-free. Make sure to read the ingredients and call the manufacturer if you have any questions.

Instead of using prepared pesto, you can easily make your own. In a high-powered blender or food processor, add 2 cups of fresh basil leaves,
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cup of extra-virgin olive oil,
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cup of Parmesan,
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cup of pine nuts, 3 garlic cloves, and salt and pepper to taste. Blend on high for a few minutes until the mixture is creamy. You can use blanched almond flour in place of the Parmesan if you are intolerant to dairy.

1. In a large bowl, combine the chicken pieces with
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   cup pesto, onions, garlic, and Italian seasoning.
   
2. In a greased 4-quart slow cooker, layer half of the chicken mixture, half of the polenta, half of the spinach, and half of the tomatoes. Continue to layer, ending with tomatoes. Cover and cook on low for 4–6 hours or on high for 2–3 hours.
   
3. Add the cheese, cover, and continue to cook for 45 minutes to an hour until cheese has melted.
   

Per Serving: Calories: 636 | Fat: 39 g | Protein: 28 g | Sodium: 680 mg | Fiber: 5.5 g | Carbohydrates: 44 g | Sugar: 3.5 g | GI: Low

Pineapple and green peppers give this chicken dish a distinctive and fruity flavor.