The Everything Low-Glycemic Cookbook: Includes Apple Oatmeal Breakfast Bars, Parmesan Artichoke Dip, Creamy Cauliflower Soup, Mushroom Pork Medallions, ... Biscotti ...and hundreds more! (Everything®) (4 page)

Chipotle Mayonnaise

Parmesan Artichoke Dip

Swedish Meatballs with Gravy

Turkey Lettuce Wraps

Chicken Nuggets

Hot Chicken Buffalo Bites

Mango Pork Morsels

Pineapple Teriyaki Drumsticks

Stuffed Mushroom Caps

Balsamic Almonds

Scallops Wrapped in Bacon

Cinnamon-and-Sugar Pecans

Roasted Spicy Pumpkin Seeds

Walnut-Parsley Pesto

Red Pepper Coulis

Italian Dressing

Balsamic Vinaigrette and Marinade

French Dressing

Lemon-Dill Dressing

Creamy-Crunchy Avocado Dip with Red Onions and Macadamia Nuts

Homemade Hummus

Grilled Peach Chutney

Mint Chimichurri Sauce

Spicy Cilantro Dip

Hollandaise Sauce

Fresh Tomato Sauce for Steak or Chicken

Rocking Salsa

Mango Salsa

Sesame Mayonnaise

This dressing will add a nice flavor to most meat, poultry, or fish dishes.

1. Place the eggs, lemon juice, mustard powder, and chipotle peppers into a food processor and pulse until blended.
   
2. Slowly drizzle the grapeseed oil into the egg mixture, and continue to pulse until completely blended.
   

Per Serving: Calories: 379 | Fat: 42 g | Protein: 1.5 g | Sodium: 16 mg | Fiber: 0 g | Carbohydrate: 0 g | Sugar: 0 g | GI: Zero

For a more savory dip, reduce the amount of mayonnaise to 2 cups and stir in 2 cups of room-temperature sour cream immediately before serving. For fewer servings, cut the recipe in half and reduce the cooking time.

Instead of using artichokes, you can use fresh or frozen spinach (drained of all liquids). For a heartier dip, add 1 pound of fresh lump crabmeat and
¹
⁄
₂
teaspoon of Old Bay Seasoning.

1. Drain and chop the artichoke hearts. Add to a 2.5-quart slow cooker along with the mayonnaise, cream cheese, Parmesan cheese, garlic, dill, and pepper. Stir to combine. Cover and cook on low for 1 hour; uncover and stir well.
   
2. Re-cover and cook on low for an additional 1–1
   ¹
   ⁄
   ₂
   hours or until the cheese is melted completely and the dip is heated through. To serve, reduce the heat setting of the slow cooker to warm. Serve with gluten-free tortillas, rice crackers, or gluten-free toast points.
   

Per Serving: Calories: 344 | Fat: 35 g | Protein: 6 g | Sodium: 456 mg | Fiber: 0 g | Carbohydrates: 2 g | Sugar: 0.5 g | GI: Very low

No one will ever guess these uniquely spiced meatballs simmering in a savory gravy are gluten-free. To make them dairy-free, simply substitute almond milk for the milk and coconut oil for the butter.

1. In a small bowl, crumble up the bread and add 2 tablespoons milk to soften it. Set aside. In a small skillet over medium-high heat, soften the onions in 1 tablespoon of butter for about 3–5 minutes until softened and translucent.
   
2. In a large bowl, mix together the softened bread, onions cooked in butter, ground beef, egg, pepper, allspice, and nutmeg. Mix together thoroughly and roll tablespoons of the meat mixture into small meatballs.
   
3. Brown meatballs over medium-high heat (in small batches) in a nonstick skillet and then transfer them to a greased 4-quart slow cooker.
   
4. In the same skillet used to brown the meatballs, whisk the remaining tablespoon of butter and the brown rice flour over medium-high heat. Whisk for 1–2 minutes to toast the flour. Slowly pour in the beef broth, whisking constantly. Cook for 3–5 additional minutes until you have a thickened gravy. Whisk in the remaining 2 tablespoons of milk.
   
5. Pour the gravy over the meatballs in the slow cooker. Cover and cook on high for 3–4 hours or on low for 6–8 hours.
   

Per Serving, about 5 meatballs per serving: Calories: 326 | Fat: 19 g | Protein: 26.5 g | Sodium: 347 mg | Fiber: 0.5 g | Carbohydrates: 10.5 g | Sugar: 1.5 g | GI: Low

Turkey is a low-fat protein source that kids are sure to love. Although these wraps are a bit more complex to put together, you can make a larger batch of the filling and serve it over salad at a later meal.

1. In a large skillet, heat the walnut oil over medium heat.
   
2. Add the shallots, lemongrass, serrano pepper, and black pepper. Cook until the shallots soften, about 4 minutes.
   
3. Add the ground turkey and stir frequently until cooked through, approximately 8–10 minutes.
   
4. Add the lime juice, sesame oil, and coconut oil and cook for 1 minute.
   
5. Turn the heat off and mix in the basil leaves.
   
6. Wrap the mixture in the lettuce leaves and serve.
   

Per Serving, 2 stuffed lettuce leaves: Calories: 381 | Fat: 29 g | Protein: 40 g | Sodium: 1 mg | Fiber: 1 g | Carbohydrate: 1 g | Sugar: 0 g | GI: Very low

These chicken nuggets are fantastic for kids and adults. Mix them in a green salad or serve with sweet potato fries.

1. Place chicken in a shallow dish.
   
2. In a small bowl, mix the olive oil, garlic, and pepper.
   
3. Pour over the chicken and marinate for 30 minutes in the refrigerator.
   
4. Preheat the oven to 475°F.
   
5. Place the almond flour in a shallow bowl.
   
6. Remove the chicken from the marinade and dredge in almond flour to coat.
   
7. Bake in a baking dish for 10 minutes or until brown.
   

Per Serving: Calories: 369 | Fat: 28 g | Protein: 20 g | Sodium: 2 mg | Fiber: 2 g | Carbohydrate: 12 g | Sugar: 2 g | GI: Very low

Love buffalo wings? Then you will love these chicken bites even more; they are made with juicy chicken breasts so you won’t have to worry about bones. They are easy to make and much less messy!

In a pinch, use 1
¹
⁄
₂
teaspoons garlic powder in this recipe. The garlic flavor won’t be quite as pungent and rich as when you use fresh garlic, but it will still be easy and enjoyable.

1. Place chicken pieces into a greased 2.5-quart slow cooker.
   
2. In a medium saucepan over medium-high heat, whisk the brown rice flour and melted butter for 2–3 minutes to toast the flour.
   
3. Slowly whisk in the garlic and Frank’s RedHot sauce. Pour the sauce over the chicken in the slow cooker.
   
4. Cover and cook on high for 3 hours or on low for 6 hours. Serve with ranch dressing as a dip. If using a larger slow cooker, make sure to reduce cooking time by about half.
   

Per Serving: Calories: 227 | Fat: 15 g | Protein: 18 g | Sodium: 511.5 mg | Fiber: 0 g | Carbohydrates: 4 g | Sugar: 0.5 g | GI: Very low

In this recipe, the mango provides natural sweetness and a tropical flair. Plate and pierce each morsel with a toothpick.

Slice the mango vertically on either side of the large flat pit. Then, using the tip of a knife, cut vertical lines into the flesh without piercing the skin. Make horizontal lines in the flesh to form cubes. Use a spoon to scoop out the cubes. Repeat for the other side.

1. Quickly brown the pork in a nonstick skillet over medium heat. Add the browned pork and cubed mango to a 4-quart slow cooker.
   
2. In a small bowl, whisk together the garlic, jalapeño, salsa, salt, pepper, chipotle, chili powder, oregano, and the orange and lime juices. Pour over the mango and pork. Stir.
   
3. Cook on low for 6 hours; remove the cover and cook on high for 30 minutes. Stir before serving.
   

Per Serving: Calories: 32 | Fat: 0 g | Protein: 0.5 g | Sodium: 73 mg | Fiber: 1 g | Carbohydrates: 8 g | Sugar: 6.5 g | GI: Very low

Serve this crowd-pleasing favorite as a hearty appetizer. Pair leftovers with steamed rice for a great lunch.

1. Preheat the oven to broil on high.
   
2. Arrange the drumsticks in a single layer on a broiling pan. Broil for 10 minutes on high, flipping the drumsticks once halfway through the cooking time.
   
3. Add the juice from the pineapple into a 4- to 6-quart slow cooker. Add the teriyaki sauce, ginger, and hoisin sauce. Stir to combine.
   
4. Cut the pineapple rings in half. Add them to the slow cooker.
   
5. Add the drumsticks to the slow cooker and stir to combine. Cover and cook on low for 4–6 hours or on high for 2–3 hours.
   

Per Serving: Calories: 146 | Fat: 6.5 g | Protein: 15 g | Sodium: 377 mg | Fiber: 0.5 g | Carbohydrates: 6 g | Sugar: 5 g | GI: Very low

These appetizers are a bit more exciting than traditional bread-crumb recipes. They are stuffed with protein and fats to ensure more macronutrients in each bite.

1. Preheat the oven to 350°F.
   
2. Remove stems and hollow out the mushroom caps. Dice the stems and place them in a medium bowl.
   
3. Heat the walnut oil in a medium frying pan, and cook the ground turkey and garlic for 5–8 minutes, or until the turkey is no longer pink.
   
4. Add the mushrooms, walnuts, and pepper to the ground turkey, and cook until the mushrooms are soft, about 8 minutes.
   
5. Stuff the turkey mixture into the mushroom caps and place on a cookie sheet.
   
6. Bake 20 minutes or until golden brown on top.
   

Per Serving: Calories: 88 | Fat: 7 g | Protein: 7 g | Sodium: 2 mg | Fiber: 1 g | Carbohydrate: 2 g | Sugar: 1 g | GI: Very low

These sweet-and-sour almonds are a great addition to a cheese platter or appetizer plate.