The Glycemic Index Diet for Dummies (85 page)

Use lean protein sources rather than fatty cuts of meat.
Lean protein sources include
poultry, fish, lean cuts of beef or pork, tofu, and nuts.
So if your favorite stir-fry recipe calls for a fatty cut of beef, swap that out for chicken.

Keep added fats (such as cream, oils, and butter) to 1 to 2 teaspoons per serving.
Simply decrease the amount of fat called for in a recipe, or flavor with broth, cooking sherry, or wine as an alternative to fat.

These steps will ensure you're making your meals low-glycemic, but don't forget to keep calories lower ahe same time. After all, following a low-glycemic diet for weight loss is a holistic approach.

Recipe makeover examples

The recipe makeovers that fol
low show you how to incorporate the recipe-modification strategies presented in the preceding section. Here you see just how easy it is to turn your comfort foods into healthy treats.

Modifying your favorite recipes to reduce their glycemic load isn't a perfect science, so these numbers won't always be exact. The goal is to see how changing a few simple things in your recipe can make your glycemic load lower. Try not to get too caught up in the numbers game.

Making over chicken and vegetable stir-fry with jasmine rice

The typical four-serving recipe for chicken and vegetable stir-fry served over 2/3 cup of jasmine rice includes the following:

16 ounces chicken breast, no skin

1 cup fresh snow peas

1 cup chopped raw carrots

1/2 cup chopped raw yellow onion

3 teaspoons minced garlic

1 tablespoon olive oil

1 cup chopped fresh broccoli

4 tablespoons reduced-sodium teriyaki sauce

4 tablespoons sesame seeds