Low GI (Glycemic Index)
Balsamic Mushroom & Chicken (LOW GI)
4 boneless, skinless chicken breast halves
No-stick cooking spray
8 ounces white mushrooms, quartered
2 garlic cloves, minced
1/2 cup reduced sodium chicken broth
2 1/2 tablespoons balsamic vinegar
1/4 teaspoon dried thyme, crushed
1/8 teaspoon ground black pepper
Parsley (optional, for garnish)
Heat skillet and spritz with cooking spray. Saute garlic and
mushroom. Add and cook chicken over medium heat until no longer pink.
Add chicken broth, thyme, pepper and vinegar. Simmer for 15 - 20
Blueberry Bran Muffins (LOW GI)
2 cups oat bran
1/4 cup sugar
2 teaspoons baking powder
1/4 teaspoon baking soda
1/2 cup nonfat or low-fat vanilla yogurt
1/2 cup orange juice
1/2 cup fat-free egg substitute
2 tablespoons canola or walnut oil
3/4 cup fresh or frozen (unthawed) blueberries
In a large bowl mix together oat bran, sugar, baking powder, and
baking soda. In another bowl combine yogurt, orange juice, egg substitute and oil. Add yogurt
mixture to the oat mixture and stir until they are well blended. Next, add in the berries. Spritz
muffin tin with nonstick spray. Fill cups approximately 3/4 full. Bake at 350 degrees F for 15
minutes or until toothpick/fork stuck in the center comes out clean.
Leftovers keep nicely in the fridge or freezer! You can easily
substitute raspberries for blueberries for a different muffin.
Chickpea Salad (LOW GI)
(chickpeas = garbanzo beans)
1 can of chickpeas - drained.
5 green onions (scallions)
1 whole fresh tomato
1 large sprig of parsley
Lemon juice of about half a lemon
Drain a can of chick peas and pour into a small salad bowl.
Chop up the parsley, tomato, and green onions to add to chickpeas in the bowl.
Squeeze lemon juice over everything and douse with oil. Toss
until well coated.
For added flavor add some fresh herbs from your herb
Pea Soup (LOW GI)
Did you know that peas lower the GI of a dish!?
1/2 ounce unsalted butter
2 leeks, chopped, washed and well drained
1 teaspoon chopped fresh thyme leaves
1 garlic clove, finely chopped
1 1/2 pints chicken or vegetable stock
10 ounces shelled or frozen peas
1 round lettuce, washed and chopped up
1 tablespoon finely chopped mint
Ground black pepper
Melt the butter in a saucepan. Cook leeks with thyme and
garlic on low heat. Cook until soft but not yet brown. Add the stock and bring to a
boil. Add peas and lettuce and continue cooking until the peas are tender. Be careful
not to overcook them or they'll end up mushy. Stir in the mint and add black pepper to your
liking. Serve with croutons for added flavor.
Chili Chicken Stir Fry (LOW GI)
1/3 cup oyster sauce
1/3 cup sweet chili sauce
500g fresh thick rice noodles (see note)
2 tablespoons peanut oil
4 to 6 chicken breast fillets, trimmed, thinly sliced
2 bunches asparagus, trimmed, cut into 5cm lengths
1 long red chili, seeded, thinly sliced lengthways
2 garlic cloves, finely chopped
1 teaspoon sesame oil
1 bunch baby bok choy, trimmed, leaves and stems separated, thinly
Combine oyster chili sauce. Cook noodles as usual.
Rinse, drain, and set aside. Heat some of the peanut oil in wok or skillet. Stir fry
chicken until cooked through. Add more peanut oil to wok, along with sesame oil. Toss
in garlic, asparagus, and red chili. Stir fry for 2 - 3 minutes. Add noodles, sauces
and bok choy and continue to stir fry until leaves wilt.
In some places rice noodles aren't always easy to find. It
depends on what kind of store you have near you. You may need to substitute those. You
can use ramen noodles or thin pasta noodles. It won't be quite the same, but it still
Loaf Pudding (LOW GI)
1 tablespoon of raisins
1 tablespoon rum (optional)
4 slices oat bran and honey bread
2 tablespoons hazelnut spread
2 eggs, lightly beaten
1/2 teaspoon ground cinnamon
1/2 cup caster sugar
1 cup low-fat milk
1 tablespoon custard powder
Spread the hazelnut spread thickly over 2 slices of the bread.
Scatter with raisins. Make sandwiches by adding the remaining bread. Cut each sandwich into
quarters and stand upright in square casserole dish. Whisk eggs with cinnamon, sugar, and milk.
Pour the mixture over bread trying to distribute evenly. Let stand so bread absorbs the
Place the casserole dish into a larger casserole or baking
Add hot water into the larger baking pan until about half way up
the sides of casserole. This helps to prevent burning of the edges similar to how a double boiler
works for melting chocolate. Bake at 400 degrees F for 40 minutes until custard is
Raspberry Chicken Skillet (LOW GI)
4 boneless, skinless chicken breasts
1 teaspoon dried thyme (or substitute 1 tbsp fresh thyme)
1 tablespoon extra virgin olive oil
1 medium red onion, diced
8 oz raspberry fruit spread (no sugar added)
1/3 cup balsamic vinegar
salt and pepper
Season chicken with thyme and salt. Heat oil in skillet. Saute
onion. Add chicken to skillet and cook until chicken is no longer pink. Remove chicken
and set aside on a plate.
Add fruit spread, balsamic vinegar, and pepper to oil and onion in
skillet. Cook until spread is melted and sauce thickens. Pour over chicken and serve. Garnish
with fresh berries and parsley for added presentation.
Rosemary Sweet Potatoes (LOW GI)
5 cups 1/4-inch thick peeled sweet potato slices
1 teaspoon dried rosemary
1 1/2 teaspoon crushed garlic
1/4 teaspoon salt
1 tablespoon extra-virgin olive oil
Sprinkle potato slices with rosemary. Add garlic, salt to your
liking, and oil.
Toss slices in oil and seasoning. Spread evenly in a baking dish.
Cover with lid or foil, and bake at 400 degrees F for 25- 30 minutes. Remove covering and turn
Bake another 5 - 10 minutes uncovered or until potatoes are tender
and top is a nice golden brown color.
Tuscan Dinner (LOW GI)
2 teaspoon Olive oil
1 1/4 cups chopped zucchini
1/2 cup sliced onion
1/2 cup sliced celery
1/2 cup diced red bell pepper
1 teaspoon Dried oregano
2 garlic cloves minced
1 cup dried tomato
1 (15oz) can cannellini beans or other white beans, rinsed &
2 rosemary sprigs
1 cup chopped spinach
1/4 teaspoon Salt
1/8 teaspoon Black pepper
1/2 cup (2 oz) pre-shredded fat-free mozzarella cheese
Heat oil in skillet. Add zucchini and next 5 ingredients,
sauté 10 min. Stir in tomato, beans, and rosemary, cook 5 min. Add spinach, salt, pepper to
Cook until spinach wilts. Sprinkle with cheese. Cover &
let stand until cheese begins to melt. Discard the rosemary sprigs before serving.
Whole Wheat Apple Pancakes (LOW GI)
2 large Granny Smith apples, peeled and finely chopped (about 1 1/2
2 teaspoons lemon juice
1 1/2 cups whole wheat flour
2 tablespoons sugar
2 teaspoons baking powder
1/2 teaspoon ground cinnamon
1/4 teaspoon salt
1 slightly beaten egg
1 1/2 cups milk
3 tablespoons cooking oil or melted butter
Cooking oil (optional)
Unsweetened applesauce (optional)
Combine apples and lemon juice in one bowl. In another bowl
mix the flour, sugar, baking powder, cinnamon and salt. In a third bowl beat egg lightly with
milk and oil. Add egg mixture to flour mixture and stir. You want the batter to be
lumpy so be careful not to over mix. Fold in the apples. Heat griddle or
Drop batter by spoonful and cook pancakes as you usually
would. Watch for edges to be set and start to brown, then flip. Serve topped with apple
sauce or more apple slices instead of syrup. Try swapping out the apples and using pears
instead for a different flavor!