The Glycemic Index Diet for Dummies (104 page)

Lime Shrimp with Mango/Pineapple Brown Rice

I'm a fan of shrimp because it's versatile and easy to cook. This recipe pairs shrimp with brown rice, which is a lower-glycemic grain. Serve this dish with a side salad for a perfect summertime meal.

Specialty tools:
4 skewers, soaked for an hour; gas or charcoal grill, or grill pan

Preparation time:
15 minutes

Refrigeration time:
2 hours

Cooking time:
4 minutes

Yield:
4 servings

2 tablespoons canola oil

1 teaspoon dried ginger

1 garlic clove, minced

1/4 teaspoon dried crushed red pepper

16 uncooked jumbo shrimp, peeled and deveined

2 tablespoons fresh lime juice

1 tablespoon reduced-sodium soy sauce

2 cups cooked short-grain brown rice (about 1 1/4 cups uncooked)

1/3 cup mango, chopped

1/3 cup pineapple, chopped

3 green onions, thinly sliced

1
For the shrimp:
Whisk 1 tablespoon of the canola oil, 1/2 teaspoon of the ginger, plus the garlic and crushed red pepper, in a medium-sized bowl. Add the shrimp, toss, and let sit in the marinade, covered, for 2 hours in the refrigerator.

2
For the rice:
Whisk the remaining tablespoon of canola oil and 1/2 teaspoon of ginger, plus the lime juice and soy sauce, in another bowl. Add the cooked rice, mango (see Figure 18-1 for tips on cutting a mango), pineapple, and onions; toss well. Cover the rice and mango salad and let stand at room temperature.

3
Heat the grill to medium-high heat. Thread 4 shrimp onto each of the 4 skewers. Grill the shrimp until they're just opaque in the center, about 2 minutes per side.

4
Mound the rice and mango salad in the center of the plate, top with the grilled shrimp skewers, and serve.

Tip:
Steaming your brown rice in a rice steamer rather than boiling it gives the rice a lower glycemic load.

Per serving:
Calories 283 (From Fat 80); Glycemic Load 12 (Medium); Fat 9g (Saturated 1g); Cholesterol 168mg; Sodium 348mg; Carbohydrate 29g (Dietary Fiber 3g); Protein 21g.

Figure 18-1:
wo ways to cut a mango.

Vegetarian Variations

Eating a few vegetarian meals a week can be quite healthful, even if you're not a vegetarian. Gettin
g more plant-based foods into your diet is one way to enjoy a low-glycemic lifestyle and lose weight while still feeling satisfied after you eat. Following are two top-notch recipes that illustrate how simple and delicious it is to weave vegetarian dinners into your weekly menu.

Barley Risotto with Asparagus and Toasted Almonds

If you haven't used pearl barley other than in soups and stews, you may be surprised to discover that it makes a great substitute for rice in risotto. It has a naturally creamy texture that makes it a perfect fit. Serve this dish with a side salad.

Preparation time:
30 minutes

Cooking time:
50 minutes

Yield:
4 servings

3 bundles asparagus (about 1 1/2 pounds), trimmed

1/4 teaspoon ground black pepper

1 1/4 teaspoons fresh orange zest

5 1/2 cups low-sodium vegetable broth

1 tablespoon extra-virgin olive oil

1 medium onion, finely chopped

3 garlic cloves

1 1/4 cups pearl barley

1/2 cup dry white wine

1/2 cup toasted, slivered almonds

1 ounce finely grated parmesan cheese (optional)

1
Cut the asparagus tips diagonally into 1/2-inch-thick slices and put aside. Next, coarsely chop the remainder of the asparagus stalks.

2
Place two-thirds of the stalk pieces, as well as the pepper, orange zest, 1 cup of the vegetable broth, and 1 cup of the water, in a blender. Puree until relatively smooth and set aside.

3
Add the remainder of the asparagus stalks and tips to boiling water until they're cooked crisp, about 1 minute. Drain and run cold water over them; set aside.

4
Heat the olive oil in a large, heavy saucepan over medium heat. Add the onion and garlic and sauté until tender, about 6 minutes. Add the barley and stir for 1 minute.

5
Add the wine and boil, stirring, until the liquid is absorbed, about 1 minute.

6
Add 4 cups of the vegetable broth, cover, and bring to a boil. Next, reduce the heat and simmer, covered, until the barley is tender (it should be chewy) and the mixture has thickened to a stewlike consistency, about 35 to 40 minutes.

7
After the barley is cooked, stir in the asparagus purée, asparagus-tip mixture, and enough of the remaining 1/2 cup of broth to thin the risotto to your desired consistency. Cook over moderate heat, stirring, until hot, about 1 minute.

8
Top with the almonds and parmesan cheese (if desired).

Tip:
To easily trim asparagus, snap off the tough ends of the stalk (near the bottom).

Vary It!
If you can't find any low-sodium vegetable broth, simply use a mix of half regular vegetable broth and half water.

Per serving:
Calories 453 (From Fat 128); Glycemic Load 9 (Low); Fat 14g (Saturated 3g); Cholesterol 6mg; Sodium 786mg; Carbohydrate 68g (Dietary Fiber 16g); Protein 17g.

Broccoli, Brown Rice, and Cashew Casserole

Casseroles are perfect because they make a large quantity of food without a huge time commitment. This recipe has been adapted from
Williams-Sonoma Vegetarian for All Seasons
by Pamela Sheldon Johns, Chuck Williams, and Richard Eskite (published by Time-Life Books). It's one of my favorite veggie dishes, and I make it often for my vegetarian friends and family.

Preparation time:
15 minutes

Cooking time:
1 hour

Yield:
6 servings

1 tablespoon canola oil

1/2 yellow onion, chopped

1 garlic clove, minced

3 cups vegetable stock

1 1/2 cups brown rice

2 cups finely chopped broccoli

3/4 cup roasted, unsalted cashews, crushed

1/4 cup parmesan cheese

2 teaspoons fresh flat leaf parsley, chopped

1
Preheat the oven to 375 degrees

2
In a large saucepan, heat the canola oil over medium heat. Add the onion and garlic, and sauté until soft.

3
Add the vegetable stock and bring the mixture to a boil. Add the rice, reduce the heat to low, and cover for 30 minutes.

4
Stir in the broccoli and continue to cook until it's tender and the rice is cooked, about 15 more minutes.

5
In a small bowl, combine the cashews, parmesan cheese, and parsley.

6
Transfer the rice mixture to a lightly oiled 9-x-13-inch glass baking dish. Sprinkle evenly with the cashew and cheese mixture. Bake 10 to 15 minutes, or until the topping is golden brown.