Sunday Night’s Low Gi Chicken Recipe

Unfortunately the Low G.I. Chicken & Ratatouille Wraps with Sweet Potato Mash is no longer available so  thought you might like to try this one, it’s super quick, super easy and popular with my family.

Chicken, baby spinach and beetroot salad

By Lucy Nunes

Serving size: Serves 4
Cuisine type: Modern Australian
Cooking time: Less than 15 minutes
Special options: Egg free, Gluten free, Heart friendly, Low Carb, Low cholesterol, Low fat, Low GI, Nut free
Course: Entree, Lunch, Side dish
Favourite flavours: Chicken, Easy recipes, Salad

Chicken, baby spinach and beetroot salad

From the April 2008 issue of Australian Table magazine. Subscribe.

INGREDIENTS

2 chicken breast fillets (see tip)
150g baby spinach
425g can baby beetroot, drained, halved
400g can chickpeas, drained, rinsed
1 avocado, cut into 1cm cubes
¼ cup (60ml) extra virgin olive oil
2 tablespoons lemon juice

kJ 2290, fat 37g, sat fat 8g

METHOD

1. Heat a lightly oiled frying pan on high. Cook chicken for 4 minutes each side, until browned and cooked through. Slice into strips.

2. Combine baby spinach, beetroot, chickpeas and avocado in a bowl. Top with chicken. Drizzle with combined oil and lemon juice and season to taste.

Tip: For a super-quick, no-cook version, buy half a barbecued chicken and slice or shred it to add to the salad.

Orange Breakfast Muffins

Here is another recipe for breakfast muffins, good for an ‘on the go breakfast’. we all seem to run short of time in the mornings and while many still don’t eat any breakfast, which is not a good thing, since it has been accepted in may companies, that breakfast can be eaten at work, foods like these muffins, which by the way, are low GI too, are great to have on hand.

Orange Breakfast Muffins 

Ingredients

1 1/2 cup oat bran
1 cup whole wheat flour
1 cup ground flaxseed
1 cup wheat bran
1 tbsp baking powder
1/2 tsp salt
2 medium seedless oranges, peeled
1/2 cup SPLENDA® brown sugar blend
1 tbsp lemon juice plus enough skim milk to make 1 cup (or 1 cup buttermilk)
1/2 cup extra virgin olive oil
2 whole eggs (or 4 egg whites)
1 tsp baking soda
3/4 cup chopped walnuts
3/4 cup raisins (optional)

Once again the ‘how to’ is over at the Glycemic Gourmet

Hope you take the time to try this low gi muffin recipe as well as the Raspberry Yogurt Muffin one too.

Raspberry Yogurt Muffins

I must admit I’m not a huge fan of muffins but I do like these. They are great to have on hand in the freezer to take with you for a snack at work. You can use blueberries in place of the raspberries although I prefer the raspberries. And……..of course they are low GI.
Raspberry Yogurt Muffins

Ingredients

3/4 cup canola oil
1/3 cup SPLENDA® brown sugar blend
3 eggs (or 6 egg whites)
2 cups plain, fat-free yogurt
2 1/2 cups rolled oats
3 cups whole wheat flour
1 tsp baking soda
1/4 tsp salt
2 cups frozen raspberries

The ‘how to’ is here at The Glycemic Gourmet

Beef Stir Fry Gets Added To The Collection

This recipe for Beef Stir Fry I found at The Glycemic Gourmet you can find the site here, this is a site I’ve found lots of helpful information with not just recipes but everything relating to low gi, slip over and take a look for yourself.

I’m finding a stir fry easier for preparing low gi recipes, firstly because they are quick to prepare after a day at the office but also because you can substitute vegetables and to help with the low gi, the vegetables are not overcooked, the more the vegetables are processed the higher the gi goes. This beef stir fry was again easy to prepare and the family said it can go into the collection. They know it will never taste exactly the same again, my stir fry meals never do.

Beef Stir Fry

Ingredients

1 lb top sirloin steak, trimmed of fat and cubed
1/4 cup soy sauce
1/4 cup beef broth
2 tbsp lime juice (fresh is best)
1/2 tbsp SPLENDA® brown sugar blend
1 tbsp grated ginger (or 1 tsp ground ginger)
1 tsp garlic
1/2 tsp red pepper flakes
1 tbsp cornstarch
1 medium green pepper, cut in cubes
1 medium red pepper, cut in cubes
1 cup button mushrooms, roughly chopped
1 medium red onion, chopped
1 tbsp canola oil

Directions

Combine soy sauce, beef broth, lime juice, brown sugar substitute, ginger, and garlic. Pour over cubed steak in a medium glass bowl. Allow the steak to marinate at room temperature for 30 minutes.

Heat canola oil medium-sized skillet over medium heat. Place steak cubes in skillet (leaving marinade in bowl). Add red onion and red pepper flakes. If you prefer your onions a little crunchy- wait and add them with peppers and mushrooms. Cook steak and onions until well-cooked. Add peppers and mushrooms. Meanwhile, add 1 tbsp cornstarch to the marinade and pour into skillet. Bring entire mixture to a boil and simmer for 5 minutes.

Serve over 2/3 cup of basmati rice or 3/4 cup of whole wheat pasta for each serving.

Serves 4

Chicken and Pumpkin Stir Fry….Very Nice

Ingredients (serves 4)

• 450g butternut pumpkin, peeled, deseeded
• 350g broccoli, cut into florets
• 200g snow peas, halved diagonally
• Olive oil spray
• 2 (about 500g) single chicken breast fillets, thinly sliced
• 1 tbs finely grated fresh ginger
• 2 garlic cloves, thinly sliced
• 60ml (1/4 cup) Chang’s hoisin sauce
• 60ml (1/4 cup) sweet chilli sauce
• 2 tbs rice wine vinegar
• 1 tbs brown sugar
• 1/2 cup fresh coriander leaves
• Steamed rice, to serve

Method

1. Cook broccoli in a saucepan of boiling water for 2-3 minutes. Add snow peas and cook for 1 minute. Use a slotted spoon to transfer to a bowl of iced water to refresh. Drain. Add pumpkin to the saucepan and cook for 5 minutes. Transfer to iced water to refresh. Drain.
2. Spray a wok with olive oil spray. Place over high heat. Add chicken and stir-fry for 3-4 minutes. Transfer to a plate. Add ginger, garlic and vegetables and stir-fry for 1 minute. Return chicken to pan with the hoisin sauce, sweet chilli sauce, vinegar and sugar. Bring to the boil and cook for 2-3 minutes. Stir in coriander.
3. Spoon the rice among serving bowls. Top with chicken stir-fry to serve.

Notes & tips

Prep: 20 mins (+ 5 mins refreshing time)

Source

Australian Good Taste – November 2006 , Page 103

 

Another Good Low GI Recipe, Low GI Pasta With Italian Sauce.

My recipe find for a quick and easy fast food dinner is…….

Low GI Pasta With Italian Sauce

Very little time in preparation and the ingredients were in the pantry and refrigerator, so no excuses for calling for a take away.

Ingredients

(Serves 4)
6oz/160g bacon (smoked or unsmoked)
2 medium sized onions
14oz/400g tin of chopped plum tomatoes
7oz/200g frozen peas
2 table spoons tomato puree
2 cloves of garlic
1 table spoon balsamic vinegar
2 teaspoons spoon worcestershire sauce
2 teaspoons mixed italian herbs
pepper
1 table spoon olive oil
9oz/250g dried pasta

The instructions can be found here
Nutritional Information
(per serving)
Calories: 526
Protein: 16g
Fat: 23g
– Saturated: 7g
– Cholesterol: 27mg
Carbohydrate: 65g
– Sugars: 10g
Fiber: 6g
Sodium: 1g

So all in all a good find and very tasty, I just served it with a fresh salad mainly a green salad with some red peppers.  I might add a winner with the family too.