The Glycemic Index Diet for Dummies (102 page)

Quick Chicken Tacos

This is one of my family's favorite standby recipes because it's tasty, quick, and easy to prepare.

Preparation time:
15 minutes

Cooking time:
15 minutes

Yield:
4 servings (2 tacos per serving)

4 boneless, skinless chicken breasts, cut into 1-inch pieces

1 to 2 tablespoons taco seasoning

1 tablespoon canola oil

8 whole-wheat flour or corn tortillas

1 orange or yellow bell pepper, chopped

2 tomatoes, chopped

One 4-ounce can sliced black olives

1 avocado, thinly sliced

1 cup shredded Cheddar Monterey Jack cheese

1
Place the cut-up chicken pieces in a bowl. Add the taco seasoning (1 to 2 tablespoons, depending on your taste) to the chicken and mix until every chicken piece is coated.

2
Heat the canola oil in a skillet over medium-high heat. Add the seasoning-coated chicken pieces and cook thoroughly (about 5 minutes).

3
Grab a tortilla and layer on the chicken pieces, bell pepper, tomatoes, olives, and avocado. Sprinkle with the cheese and roll.

4
Repeat the layering and rolling for the other 7 tacos, and you're ready to go!

Tip:
Sweet tomatoes, such as Romas, work quite well in this recipe.

Per serving:
Calories 728 (From Fat 284); Glycemic Load 13 (Medium); Fat 32g (Saturated 10g); Cholesterol 98mg; Sodium 1107mg; Carbohydrate 67g (Dietary Fiber 9g); Protein 45g.

Grilled Chicken and Vegetable Skewers

Grilling is one of the great perks of the spring and summer seasons. I for one have never enjoyed how tough chicken becomes when grilled, but this recipe saves the day with its great marinade, which makes the chicken moist and flavorful. This recipe also brings lots of colorful veggies into your meal.

Specialty tools:
8 to 10 skewers, soaked in water for 1 hour; gas or charcoal grill, or grill pan

Preparation time:
15 minutes

Refrigeration time:
30 minutes to 1 hour

Cooking time:
15 minutes

Yield:
6 servings

1/2 cup extra-virgin olive oil

1/3 cup balsamic vinegar

1 tablespoon low-sodium soy sauce

4 garlic cloves, chopped

1 teaspoon sugar

1/4 teaspoon salt

1/4 teaspoon ground black pepper

3 chicken breasts, cut into 1-inch pieces

12 medium-large shiitake and/or portobello mushrooms (cut the portobellos into 1-inch pieces)

12 cherry tomatoes

1 red bell pepper, cut into 1-inch chunks

1 yellow bell pepper, cut into 1-inch chunks

1 zucchini, cut into 1-inch chunks

1
Combine the olive oil, vinegar, soy sauce, garlic, sugar, salt, and pepper to make the marinade. Mix well and separate into two long plastic or glass containers with lids.

2
Place the chicken in one container and the vegetables in the other. Close the lids and shake the containers until your chicken and veggies are well coated with the marinade. Place the containers in the refrigerator anywhere from 30 minutes to 1 hour.

3
Skewer the vegetables and chicken in whichever order you prefer.

4
Place the skewers on the grill and cook thoroughly, about 10 minutes. (The chicken should be cooked through, and the veggies should be soft and browned.)

Tip:
Skewering the chicken and vegetables is a messy task. Have some napkins handy!

Vary It!
To make this a vegetarian recipe, substitute 8 ounces of extra-firm tofu for the chicken. After skewering, cook until both the veggies and tofu are browned and soft.

Per serving:
Calories 291 (From Fat 179); Glycemic Load 0 (Low); Fat 20g (Saturated 3g); Cholesterol 37mg; Sodium 240mg; Carbohydrate 14g (Dietary Fiber 3g); Protein 16g.

Vegetable, Barley, and Turkey Soup

Vegetables and pearl barley are healthy, low-glycemic foods — they also go great in this soup! Soups can make a fabulous, filling meal, especially on those colder days of the year. This soup is almost like a stew; it'll definitely keep you satisfied. It's also a great way to use leftover turkey. Serve Vegetable, Barley, and Turkey Soup with a side salad for a complete meal.

Preparation time:
15 minutes

Cooking time:
50 minutes

Yield:
8 to 10 servings

1 tablespoon canola oil

2 cups chopped onions

2 celery stalks, chopped

4 large carrots, chopped

1 garlic clove, minced

4 cups canned vegetable broth

One 28-ounce can Italian-style chopped tomatoes, with their juices

3 cups water

One 10-ounce package frozen corn kernels

1 large red bell pepper, chopped

1/3 cup dried lentils

1/3 cup pearl barley

1 tablespoon chopped fresh sage

2 cups diced cooked turkey

1
In a large saucepan, heat the canola oil on medium-high heat.

2
Add the onions, celery, carrots, and garlic, and sauté until soft.

3
Add the remainder of the ingredients except for the turkey and bring everything to a boil. Reduce the heat to low and simmer until all the vegetables and lentils are soft, about 40 minutes.

4
Add the turkey and simmer for another 5 to 10 minutes; sve.

Tip:
To further enhance the flavor of this soup, sprinkle in a bit of dried basil or oregano.

Per serving:
Calories 242 (From Fat 40); Glycemic Load 5 (Low); Fat 5g (Saturated 1g); Cholesterol 18mg; Sodium 952mg; Carbohydrate 38g (Dietary Fiber 8g); Protein 14g.