The Glycemic Index Diet for Dummies (101 page)
Chapter 18
:
Delicious Dinner Recipes
In This Chapter
Cooking chicken entrees with pizzazz
Preparing tasty lean beef entrees
Whipping up yummy, good-for-you seafood dishes
Adding some lower-glycemic vegetarian dishes to your weekly menu
O
ne way to manage your weight and more easily follow a low-glycemic diet is by cooking at home — a task that, unfortunately, has become more and more difficult thanks to today's busy work and life schedules. In this chapter, however, I show you that you
can
prepare easy, tasty meals that fit perfectly in your new low-glycemic lifestyle. (Yes, that's right. The old days of picking at twigs and berries or bland diet foods are over!) Not only will you enjoy foods that taste good and are good for you but you'll also save money while losing weight.
Well, what are you waiting for? Dive on in to the section or recipe that interests you most!
Purely Delectable Poultry Recipes
When you think of losing weight and eating poultry, does your mind
go immediately to images of a tough, dry, baked chicken breast? Sure, white-meat, boneless, skinless chicken is the leanest way to go for a meal, but that doesn't mean your meal has to be dry and boring! Numerous ways of enjoying flavorful poultry and still getting the benefits of a low-calorie, low-glycemic meal are out there. The following recipes, which feature chicken and turkey, prove you don't have to add lots of high-calorie, high-fat items to make poultry dishes flavorful.
White Bean and Chicken Chili
My family and friends love this recipe (and so do I!). It's simple to prepare, boasts a lot of flavor, and provides an excellent source of protein, fiber, and folate. Make a pot and store the leftovers in the freezer for a quick homemade meal when you don't have time to cook.
Preparation time:
10 minutes
Cooking time:
25 minutes
Yield:
6 servings
1 tablespoon extra-virgin olive oil
1 shallot, chopped
2 medium garlic cloves, minced
1 medium red bell pepper, chopped
Two 15 1/2 ounce cans northern white beans, undrained
One 4-ounce can diced green chiles
1/2 teaspoon ground cumin
1 teaspoon chili powder
1 teaspoon dried oregano
One 15-ounce can chicken broth
1/2-pound cooked boneless, skinless chicken breasts (about 2 boneless breasts), cut into 1/2-inch pieces
2 tablespoons fresh lime juice
2 tablespoons cilantro
1
Heat the olive oil over medium heat in a soup pot. Add the shallot, garlic, and bell pepper, and sauté for 5 minutes.
2
Stir in the white beans, chiles, cumin, chili powder, oregano, and chicken broth.
3
Bring it all to a boil. After the chili is boiling, reduce the heat and simmer for 10 minutes. Stir in the cut-up chicken and simmer for 10 more minutes, or until the chili is ready to serve.
4
Stir in the lime juice and cilantro just before serving.
Tip:
If the chili gets too thick for your taste, go ahead and add 1 cup of chicken broth, beer, or water to thin it a little.
Per serving:
Calories 204 (From Fat 50); Glycemic Load 8 (Low); Fat 6g (Saturated 1g); Cholesterol 34mg; Sodium 1057mg; Carbohydrate 26g (Dietary Fiber 8g); Protein 21g.
Garlic Chicken Stir-Fry with Quinoa
Haven't tried quinoa yet? Now's your chance! This is a simple recipe that features this low-glycemic grain, which provides a great source of protein, iron, and fiber. You can find quinoa in most stores by the rice and other grains (or in the healthy-foods/organic section).
Preparation time:
20 minutes
Cooking time:
25 minutes
Yield:
4 servings
2 cups chicken broth
1 cup uncooked quinoa
1 tablespoon extra-virgin olive oil
12 ounces boneless, skinless chicken breasts, cut into 1-inch pieces
1 yellow onion, thinly sliced
1 yellow or orange bell pepper, thinly sliced
4 cloves garlic, minced
1/3 cup chopped fresh basil
4 tablespoons grated parmesan cheese
Salt and ground black pepper to taste
1
Bring the chicken broth to a boil in a saucepan. Add the quinoa and bring the broth back to boiling. Reduce the heat to low and then cover and simmer for 12 to 18 minutes. Check the quinoa to make sure it's cooked. Remove the pan from the heat and let sit for 2 to 3 minutes.
2
While the quinoa is cooking, heat the olive oil in a nonstick skillet. Add the chicken, onion, bell peppers, and garlic. Stir until the chicken is fully cooked (it should no longebe pink).
3
Stir the basil and parmesan cheese into the chicken mixture, add salt and pepper to taste, and serve over the quinoa.
Per serving:
Calories 348 (From Fat 103); Glycemic Load 12 (Medium); Fat 12g (Saturated 3g); Cholesterol 53mg; Sodium 790mg; Carbohydrate 35g (Dietary Fiber 4g); Protein 26g.
