The Everything Low-Glycemic Cookbook: Includes Apple Oatmeal Breakfast Bars, Parmesan Artichoke Dip, Creamy Cauliflower Soup, Mushroom Pork Medallions, ... Biscotti ...and hundreds more! (Everything®) (31 page)

When buying canned fruit, try to buy varieties that are canned in natural juices instead of corn syrup. The leftover juice can be saved in the refrigerator to use later as a beverage or even as a natural sweetener for a glass of iced tea or a bowl of warm oatmeal.

1. Place the chicken breasts in a greased 4-quart slow cooker.
   
2. Place 2 slices of pineapple on top of each piece of chicken. If there are leftover pieces, set them alongside the chicken.
   
3. Place the red and green pepper slices evenly over all the chicken. Sprinkle the cinnamon, Chinese five-spice powder, and crushed pepper evenly over the chicken.
   
4. Finally, pour
   ¹
   ⁄
   ₂
   cup of the reserved pineapple juice over the chicken.
   
5. Cook on high for 2
   ¹
   ⁄
   ₂
   –3 hours or on low for 5–6 hours.
   

Per Serving: Calories: 336 | Fat: 6 g | Protein: 50 g | Sodium: 275 mg | Fiber: 2 g | Carbohydrates: 17 g | Sugar: 15 g | GI: Low

A traditional Latin American favorite, this chicken dish has become popular in recent years, especially along the East Coast.

Peruvian chicken is often served with a dipping sauce. You can make a homemade version by mixing
¹
⁄
₂
cup of mayonnaise with 2 tablespoons of yellow mustard and 3 tablespoons of lime juice.

1. Wash the chicken with cold water and pat dry. Loosen the skin over the breast meat if possible, being careful not to break the skin.
   
2. In a small bowl, mix the garlic powder, paprika, cumin, black pepper, salt, and oregano. Rub the chicken generously with the spice mixture. Rub the meat of the chicken under the skin with the spice mixture as well. Place the lemon quarters inside the chicken.
   
3. Place the potatoes in the bottom of a 6-quart slow cooker. Place the spice-rubbed chicken on top of the potatoes.
   
4. Drizzle the vinegar, wine, and olive oil over the chicken.
   
5. Cook on high for 4 hours or on low for 8 hours.
   

Per Serving: Calories: 740 | Fat: 20 g | Protein: 90 g | Sodium: 914 mg | Fiber: 7 g | Carbohydrates: 44 g | Sugar: 3 g | GI: Low

Cutting the beef into serving-size pieces before you add it to the slow cooker will produce more tender meat, but you can keep it in one piece if you prefer to carve it at the table.

If you prefer a more intense horseradish flavor with cooked beef, increase the amount of horseradish to 1 tablespoon. Taste the pan juices before you thicken them with the butter and brown rice flour mixture, and add more horseradish at that time if you desire. Of course, you can have some horseradish or horseradish mayonnaise available as a condiment for those who want more.

1. Cut the beef into 8 serving-size pieces and add it along with the broth, onions, horseradish, bay leaf, and garlic to a 6-quart slow cooker. Add the carrots, rutabagas, potatoes, and cabbage wedges. Cover and cook on low for 8 hours.
   
2. Remove the meat and vegetables to a serving platter; cover and keep warm.
   
3. Increase the slow cooker setting to high; cover and cook until the pan juices begin to bubble around the edges. Mix the butter and flour in a bowl with
   ¹
   ⁄
   ₂
   cup of the pan juices; strain out any lumps and whisk the mixture into the simmering liquid in the slow cooker. Cook and stir for 15 minutes or until the flour flavor is cooked out and the gravy is thickened enough to coat the back of a spoon. Taste for seasoning and add salt and pepper if desired. Serve alongside or over the meat and potatoes.
   

Per Serving: Calories: 543 | Fat: 15 g | Protein: 44 g | Sodium: 875 mg | Fiber: 13 g | Carbohydrates: 57 g | Sugar: 17 g | GI: Moderate

This slow cooked pork is an excellent main dish and can serve as a low-glycemic version of tacos. Try serving it topped with chopped tomatoes, shredded lettuce, shredded cheese, salsa, and sour cream!

Another low-glycemic meal option is to serve this pork over cooked butternut squash or mashed sweet potatoes. Serve with steamed broccoli or asparagus, along with a side of slow cooked black beans.

1. Add the olive oil, onion, carrot, and jalapeño to a 4- to 6-quart slow cooker. Stir to coat the vegetables in the oil. Cover and cook on high for 30 minutes or until the onions are softened. Stir in the garlic.
   
2. In a small bowl, combine the salt, oregano, coriander, and black pepper. Rub the spice mixture onto the pork roast.
   
3. Add the rubbed pork roast to the slow cooker. Add the chicken broth. Cover and cook on low for 6 hours or until the pork is tender and pulls apart easily.
   
4. Use a slotted spoon to remove the pork and vegetables to a serving platter. Cover and let rest for 10 minutes.
   
5. Increase the temperature of the slow cooker to high. Cook and reduce the pan juices by half.
   
6. Use 2 forks to shred the pork and mix it in with the cooked onion and jalapeño. Ladle the reduced pan juices over the pork.
   

Per Serving: Calories: 576 | Fat: 28 g | Protein: 67 g | Sodium: 824 mg | Fiber: 1 g | Carbohydrates: 8 g | Sugar: 2 g | GI: Very low

Many people are intimidated by making ham. Using the slow cooker makes it easy and the homemade orange-honey glaze is a breeze to mix up.

1. Place the ham, seltzer water, and orange juice in a greased 4- to 6-quart slow cooker. Cook on low for 6–8 hours or on high for 3–4 hours.
   
2. In a small bowl, mix the honey, orange zest, ground cloves, and cinnamon. Spread over the ham. Cook for an additional 45 minutes to an hour, venting the slow cooker lid with a chopstick or spoon handle. The ham should become golden brown and glazed. If necessary, finish the ham off in 350°F oven for 15–20 minutes to get a shiny glaze.
   

Per Serving: Calories: 479 | Fat: 22 g | Protein: 47 g | Sodium: 2,345 mg | Fiber: 0.5 g | Carbohydrates: 20 g | Sugar: 14 g | GI: Low

This recipe makes candied sweet potatoes while it cooks the turkey in the brown sugar–cider sauce.

1. Grease a 4- to 6-quart slow cooker with nonstick spray. Add the turkey breast and season it with salt and pepper.
   
2. Arrange the apple slices over and around the turkey.
   
3. Add the sweet potato halves to the slow cooker.
   
4. In a small bowl, combine the cider or juice, cinnamon, cloves, allspice, and brown sugar. Pour the mixture over the ingredients in the slow cooker.
   
5. Cover and cook on low for 5–6 hours or until the internal temperature of the turkey is 170°F.
   

Per Serving: Calories: 282 | Fat: 1 g | Protein: 42 g | Sodium: 267 mg | Fiber: 3 g | Carbohydrates: 23 g | Sugar: 11 g | GI: Low

This meal is reminiscent of “sloppy joes” but with a cheesy twist! Feel free to serve this cheesy ground beef on gluten-free buns with lettuce, tomatoes, and any other hamburger toppings you desire. Try it over cooked rice, pasta, or even cooked spaghetti squash.

1. Brown the ground beef in a large skillet over medium heat. Pour off the grease, and add the cooked ground beef to a greased 2.5-quart slow cooker.
   
2. Add the ketchup, mustard, and basil to the slow cooker. Cook on high for 2–3 hours or on low for 4–5 hours.
   
3. Thirty minutes before serving, add the shredded Cheddar cheese to the ground beef mixture. When the cheese is melted, spoon 3–4 tablespoons of cheeseburger mixture into each hamburger bun.
   

Per Serving: Calories: 480 | Fat: 20 g | Protein: 41 g | Sodium: 824 mg | Fiber: 3 g | Carbohydrates: 18 g | Sugar: 4 g | GI: Low

Slow poaching makes these pears meltingly tender and infuses them with a rich vanilla flavor.

If you need an easy dessert, but don’t have fresh fruit, use a large can of sliced or halved pears. Drain and rinse them thoroughly. Make the recipe as written, except use only
¹
⁄
₂
cup of water or apple juice.

1. Stand the pears up in a 4-quart slow cooker. Add the remaining ingredients.
   
2. Cook on low for 2 hours or until the pears are tender. Discard all cooking liquid prior to serving.
   

Per Serving: Calories: 115 | Fat: 0 g | Protein: 1 g | Sodium: 6 mg | Fiber: 5 g | Carbohydrates: 26 g | Sugar: 17 g | GI: Low

An old-fashioned cobbler with sweetened fruit on the bottom and a crunchy, biscuit topping, this dessert can be served plain or with ice cream.

If you don’t want to make your own fruit filling, use a can of cherry pie filling, apple pie filling, or even a can of whole cranberry jelly. Make the cobbler even easier by replacing the brown rice flour, arrowroot starch, baking powder and xanthan gum with 1 cup of Gluten-Free Bisquick.

1. Grease a 4-quart slow cooker.
   
2. In a small saucepan, whisk the water,
   ²
   ⁄
   ₃
   cup of sugar, and cornstarch. Cook over high heat, stirring constantly until boiling. Allow to boil for 1 minute. The mixture will turn translucent and thicken. Remove from heat and add the blueberries. Pour blueberry filling into the greased slow cooker.
   
3. In a small bowl, whisk the flour, arrowroot starch, baking powder, 2 tablespoons sugar, and xanthan gum. Make a well in the center of the dry ingredients and add the milk and melted butter. Mix until you have a thick batter.
   
4. Drop the batter 1 tablespoon at a time on top of the blueberry filling and use a fork to spread it evenly over the casserole.
   
5. Sprinkle the cinnamon and sugar mixture over the top of the casserole. Dot with butter.
   
6. Cover and vent the slow cooker lid with a chopstick or the end of a wooden spoon. Cook on high for 2
   ¹
   ⁄
   ₂
   –3 hours or until the fruit filling is bubbling on the sides of the topping and the biscuit topping is cooked through.