Feta and Tomato Breakfast Frittata

This high-protein meal gives you ample energy to get you through to lunch. Eggs should be a staple for everyone following a low-GI diet!

Serves 1

Ingredients

2 egg whites

1 egg with yolk

2 tablespoons crumbled feta cheese

¹⁄₂ cup tomatoes, chopped

Salt and pepper, to taste

1. Separate 2 egg whites from the yolks and place in a medium bowl. Add 1 whole egg to the bowl with egg whites.

2. Whisk eggs, feta, and tomatoes together.

3. Cook the egg mixture over medium heat in a small skillet coated with cooking spray for 4 minutes or until eggs are firm. Do not stir.

4. Flip and cook the other side for 2 more minutes. Season with salt and pepper to taste.

Per Serving
Calories: 126	GI: Very low
Carbohydrates: 6g	Protein: 15g
Fat: 11g

Break an Egg!

Quiches taste great, but they are loaded with fat, cholesterol, and calories. Plus, the crust often has a high glycemic value. Frittatas are a GI-friendly and lighter option for a delicious and easy egg dish.

Cottage Cheese Pancakes

Whole wheat flour has more fiber and nutrients than enriched white flour so it’s always a better choice for a breakfast that sticks with you longer. It also contributes a richness of flavor!

Serves 4

Ingredients

¹⁄₂ cup whole-wheat flour

¹⁄₄ teaspoon salt

¹⁄₄ cup olive oil

1 cup low-fat milk

¹⁄₂ teaspoon vanilla extract

6 large eggs

1 cup low-fat cottage cheese

Nonstick cooking spray, as needed

1. Blend all ingredients except cooking spray in a blender until smooth.

2. Spray a pan with nonstick cooking spray and place over medium heat. Pour ¹⁄₄-cup portions of batter onto hot pan to form pancakes. As the pan heats up, adjust the temperature to prevent the pancakes from becoming too dark.

3. Cook pancakes 2–3 minutes per side until golden brown. Make the pancakes in small batches and, when done, cover to keep warm.

Per Serving
Calories: 354	GI: Low
Carbohydrates: 16g	Protein: 21g
Fat: 23g

Blueberry Power!

Try adding a few handfuls of blueberries to your pancake batter. Blueberries are an excellent source of antioxidant phytonutrients, called anthocyanidins, that are responsible for the blue-red pigment seen in blueberries. Anthocyanidins help to protect the body from harm from free radicals.

Spicy Pepper Sausage and Eggs

This versatile dish takes little time to prepare and works for breakfast or a quick dinner! If you want toast, stick to one slice of whole wheat to keep your GI on the lower side.

Serves 4

Ingredients

1 pound Italian sweet sausage

¹⁄₄ cup water

1 tablespoon olive oil

2 sweet red peppers, roasted and chopped

1 jalapeño pepper, seeded and minced

8 eggs

³⁄₄ cup 2% milk

2 tablespoons fresh parsley for garnish

1. Cut the sausage in ¹⁄₄" coins. Place in a heavy frying pan with the water and olive oil. Bring to a boil, then turn down the heat to simmer.

2. When the sausages are brown, remove them to a paper towel. Add the sweet red peppers and jalapeño pepper to the pan and sauté over medium heat for 5 minutes.

3. While the peppers sauté, beat the eggs and milk together vigorously. Add to the pan and gently fold over until puffed and moist.

4. Mix in the reserved sausage, garnish with parsley, and serve hot.

Per Serving
Calories: 383	GI: Low
Carbohydrates: 8g	Protein: 35g
Fat: 23g

Honey-Baked Grapefruit

Give regular grapefruit a facelift with this sweet broiled version. It’s a special treat to break out when you want to serve breakfast in bed!

Serves 2

Ingredients

1 large juicy grapefruit

2 teaspoons honey

2 teaspoons Chambord (raspberry liqueur)

1. Preheat broiler to 400°F.

2. Cut the grapefruit in half. Loosen the sections with a grapefruit spoon or short paring knife.

3. Spread the honey over the grapefruit halves. Sprinkle with Chambord. Broil for 10 minutes, but be careful not to burn.

Per Serving
Calories: 79	GI: Low
Carbohydrates: 19g	Protein: 1g
Fat: 0g

Stuffed Marinara Zucchini

Vegetables can often substitute for carbs in many recipes. With this dish, the meaty filling finds a perfect home within a hollowed-out zucchini boat.

Serves 2

Ingredients

2 large zucchini squashes

1 teaspoon olive oil

Salt and pepper, to taste

4 ounces ground turkey

¹⁄₄ cup marinara sauce

2 ounces part-skim ricotta cheese

1 tablespoon Parmesan cheese, shredded

1. Set oven rack at upper-middle position and turn broiler to high.

2. Slice each zucchini in half lengthwise. Using a spoon, remove seeds from zucchini halves, creating a hollow center.

3. Rub zucchini with oil and season with salt and pepper to taste. Place on a baking sheet with open side facing up. Broil 8 minutes or until zucchini are fork tender.

4. Meanwhile, brown ground turkey in a medium pan over medium heat.

5. Heat marinara sauce in a small saucepan.

6. Remove zucchini from oven and transfer to platter.

7. Combine ground turkey and marinara sauce. Spread a thin layer of ricotta cheese across zucchini; top with meat sauce. Sprinkle with Parmesan cheese.

Per Serving
Calories: 272	GI: Low
Carbohydrates: 27g	Protein: 20g
Fat: 11g

Bring Down the Calories and Make it Veggie

To reduce the total calories and fat in the zucchini boats, choose low-fat or fat-free ricotta cheese. The recipe calls for ground turkey since it is leaner than ground beef. Vegetarians or those looking for a meat-free meal can substitute the ground turkey with ground soy “meat.”

Seafood-Stuffed Mushroom Caps

Seafood and mushrooms are a classic combo that make the perfect passed appetizer at a party. One serving has a low GI, but you’ll increase that if you eat the majority of the tray!

Makes 12 individual stuffed mushrooms

Ingredients

¹⁄₄ pound cooked shrimp or crabmeat (canned or fresh)

1 cup soft white bread crumbs

¹⁄₂ cup light mayonnaise

Juice of ¹⁄₂ lemon

1 teaspoon fresh dill weed, or 1 teaspoon dried

Salt and pepper to taste

12 mushrooms, 1"–1¹⁄₂" across, stems removed

1. Mix together everything but the mushrooms.

2. At this point, you can stuff the mushrooms and refrigerate or freeze, or you can continue the recipe.

3. Preheat oven to 400°F. Place stuffed mushrooms on a baking sheet and bake for 15–20 minutes. Serve hot.

Per Serving
Calories: 103	GI: Low
Carbohydrates: 5g	Protein: 3g
Fat: 8g

Deviled Eggs with Capers

When you need a low-carb snack with some protein, turn to deviled eggs. Just because they are festive doesn’t mean you can’t enjoy them regularly!

Makes 12 half eggs

Ingredients

6 hard-boiled eggs, shelled and cut in half

¹⁄₂ cup low-fat mayonnaise

1 teaspoon Tabasco

1 teaspoon celery salt

1 teaspoon onion powder

1 teaspoon garlic powder

1 chili pepper, finely minced, or to taste

2 tablespoons capers, extra small

Garnish of paprika or chopped chives

1. Scoop out egg yolks and place in food processor along with mayonnaise, Tabasco, celery salt, onion powder, garlic powder, chili pepper, and capers. Blend until smooth and spoon into the hollows in the eggs.

2. Add the garnish of paprika or chives and chill, covered, with aluminum foil tented above the egg yolk mixture.

Per Serving
Calories: 69	GI: Low
Carbohydrates: 0g	Protein: 3g
Fat: 6g

Pickled Berries

Capers are actually berries that have been pickled. You can get them packed in salt, but they are better when packed in brine. You can get larger ones or very, very small ones — the tiny ones are tastier.

Bite-Sized Cod Cakes

Small bites like these are a great hit at cocktail parties. Best of all, you can make them in advance and fry them up right before guests arrive.

Makes 12 small cakes

Ingredients

Juice of ¹⁄₂ lemon

¹⁄₂ cup water

1 pound boneless, skinless fillet of cod

1 egg

3 slices good white bread

1 teaspoon dill weed

¹⁄₂ cup mayonnaise

Salt and pepper to taste

¹⁄₂ cup fine white bread crumbs

¹⁄₂" light oil, such as canola, in frying pan

1. Bring lemon juice and water to boil, then add fish and boil until it flakes, about 8 minutes. Drain and cool.

2. Put the fish, egg, bread, dill, mayonnaise, salt, and pepper in the food processor or blender and pulse until coarsely mixed. Turn out onto waxed paper.

3. Form into small cakes and sprinkle with bread crumbs.

4. Heat oil to 350°F and fry cakes until well browned. Serve hot or warm.

Per Serving
Calories: 303	GI: Low
Carbohydrates: 6g	Protein: 10g
Fat: 27g

Creamy Avocado and Citrus Shrimp Salad

An elegant salad that features fresh flavors, this can work as a light summer dinner option or a starter for a more elaborate meal. (Either way, your dinner guests will be asking for the recipe.)

Serves 4

Ingredients

24 raw shrimp

2 tablespoons olive oil

4 whole green onions, sliced

2 garlic cloves, finely minced

2 tablespoons dry white wine

Salt and pepper to taste

1 red grapefruit

8 ounces butter lettuce, washed and torn into bite-sized piece

1 ripe avocado, sliced

1. Peel and devein the shrimp.

2. In a pan set over medium-high heat, add the olive oil. Add shrimp and half of the green onions to hot pan. Cook, stirring frequently until shrimp are cooked half through. Add minced garlic and white wine to the pan; cook for an additional minute, then add salt and pepper.

3. Cut grapefruit in half and set one half to the side. Add in juice of half grapefruit to the pan; cook for 2 to 3 minutes. Cut the peel off the remaining grapefruit half and slice fruit into bite-sized pieces.

4. Place lettuce, avocado slices, and remaining green onions on salad plates for serving. Transfer cooked shrimp to plates.

5. Drizzle sauce from pan over top and garnish with remaining grapefruit slices.

Per Serving
Calories: 200	GI: Low
Carbohydrates: 13g	Protein: 10g
Fat: 13g

Turkey BLT Salad

Everyone loves a good BLT sandwich, but with the addition of turkey, avocado, and French dressing you get something that’s out of this world! You may never look back.

Serves 4

Ingredients

1 pound deli turkey breast

4 strips bacon

1 box cherry tomatoes, halved

1 ripe avocado, peeled and diced

¹⁄₂ cup low-fat mayonnaise

¹⁄₂ cup French dressing

2 cups lettuce, shredded

Thickly dice turkey breast. Fry bacon until crisp and crumble into large serving bowl. Mix all ingredients except the lettuce in the bowl. Serve over lettuce.

Per Serving
Calories: 518	GI: Low
Carbohydrates: 14g	Protein: 40g
Fat: 34g

Dress Up Your Salad

Did you ever study the labels of commercial salad dressings? There are chemicals and preservatives in these dressings that you may not want to ingest. Save a nice clean bottle from olives. Try making your own dressing and know that everything in it is healthy!

Wheat Berry and Jicama Salad

This low-cal, low-GI salad combines a variety of ingredients that provide a diverse mix of flavors and textures — fresh, sweet, nutty, and crunchy.

Serves 6

Ingredients

4 cups water

1 teaspoon kosher salt

1 cup wheat berries

1 cup French dressing

2 cups jicama (Mexican turnip), peeled and diced

1 green apple, peeled, cored, and diced

¹⁄₂ pound small red grapes, seedless

2 cups mixed baby greens (prewashed)

Freshly ground black pepper to taste

1. Bring the water to a boil. Add salt and wheat berries.

2. Cook the wheat berries until crisp/tender, following package directions.

3. Place cooked wheat berries in a large serving bowl. While still warm, toss with the French Dressing. Add jicama, apple, and grapes. Toss and chill. Place mixture on plates over mixed baby greens. Add pepper to taste.

Per Serving
Calories: 205	GI: Low
Carbohydrates: 17g	Protein: 1g
Fat: 13g

The Mexican Turnip

Jicama, also known as a Mexican turnip, is a lumpy root vegetable with a unique and versatile taste. The jicama’s peel is inedible, but like a potato, it can be fried, baked, boiled, steamed, or mashed. The jicama can also be eaten raw. Try it as a vehicle for guacamole or use its mild flavor and crunchy texture in fruit salad.

Salmon and Egg Salad

Watercress is a spicy green and a wonderful detoxifier, so if you want to sneak in those benefits, choose that over lettuce. Combined with salmon’s healthful benefits you’ve got a guilt-free entrée.

Serves 4

Ingredients

1¹⁄₃ pounds salmon fillet, skin and bones removed

¹⁄₂ cup cold water

¹⁄₄ cup dry white wine

Juice of ¹⁄₂ lemon

1 tablespoon juniper berries, bruised with a mortar and pestle

1 cup low-fat mayonnaise

¹⁄₄ cup stemmed, loosely packed fresh parsley

2 sprigs fresh dill weed, or 2 teaspoons dried

Zest and juice of ¹⁄₂ lemon

4 drops Tabasco sauce, or to taste

Watercress or lettuce, for arrangement on platter

4 hard-boiled eggs, peeled and sliced

Capers, for garnish

1. Place the salmon in a pan that will hold it without curling the end. Add the water, wine, lemon juice, and juniper berries. Over medium-low heat, poach the fish until it flakes, about 12 minutes, depending on thickness. Do not turn. Drain and cool; refrigerate until just before serving.

2. Put the mayonnaise, parsley, dill, lemon zest and juice, and Tabasco in a blender. Purée until very smooth.

3. Arrange the salmon on a serving platter. Surround with watercress or lettuce and eggs. Dot with capers and serve green mayonnaise on the side.

Per Serving
Calories: 480	GI: Low
Carbohydrates: 7g	Protein: 36g
Fat: 33g

Spicy Veggie Chili

The beans make this a moderate GI meal, but the ratio of carbs to protein still looks good, meaning that you will get a slower burn of energy with this satisfying dish.

Serves 8

Ingredients

2 tablespoons olive oil

1 medium onion, chopped

1 celery stalk, chopped

1 green bell pepper, chopped

1 red bell pepper, chopped

4 cloves garlic, minced

2 tablespoons chipotles in adobo, chopped

1 tablespoon ground cumin

1 tablespoon dried oregano

1 tablespoon chili powder

1¹⁄₂ teaspoons salt

1 28-ounce can diced tomatoes

3 cups water

1¹⁄₂ cups black beans, cooked and drained

3 cups kidney beans, cooked and drained

¹⁄₂ cup sour cream

1. Heat oil in a large pot over medium heat.

2. Add onion, celery, peppers, and garlic, and cook for 10 minutes.

3. Add chipotles, cumin, oregano, chili powder, and salt. Stir ingredients together. Add tomatoes and water. Bring heat down to low, and simmer, uncovered, for 45 minutes.

4. Add beans and simmer for 20 minutes more.

5. Serve with a dollop of sour cream.

Per Serving
Calories: 230	GI: Moderate
Carbohydrates: 37g	Protein: 11g
Fat: 5g

Chicken Rice Soup

When you’re feeling a cold coming on, you’ll want to make a batch of this healing soup. Eat it as hot as you can stand it and eat it often for best results.

Serves 6

Ingredients

3 boneless, skinless chicken breasts

Salt and pepper, to taste

4 tablespoons olive oil

1 small onion, chopped

2 cloves garlic, minced

3 stalks celery, chopped

2 carrots, peeled and chopped

5¹⁄₂ cups chicken broth

³⁄₄ tablespoon thyme

2 cups cabbage, shredded

2 bay leaves

1 cup water

³⁄₄ cup long-grain brown rice

1. Wash chicken and pat dry. Season with salt and pepper and chop into 1"-thick pieces.

2. Heat 2 tablespoons oil in pan and sauté chicken pieces for 6–8 minutes, until chicken is well done. Set chicken aside for later.

3. Heat remaining oil in a large pot, and sauté onion and garlic over medium heat until translucent. Add celery and carrot to pot and cook for 5 minutes.

4. Add chicken broth, thyme, cooked chicken, cabbage, bay leaves, water, and rice to the pot. Simmer soup for 30 minutes or until rice is completely cooked. Remove bay leaves before serving.

Per Serving
Calories: 263	GI: Low
Carbohydrates: 19g	Protein: 24g
Fat: 10g

Noodles Not Necessary

Chicken and rice soup is a classic American comfort food. Egg noodles have been replaced with brown rice and high-glycemic veggies have been omitted to keep the soup low on the glycemic index and extremely flavorful. This is a guilt-free meal!

Leek and Potato Soup

A great soup for the spring months when leeks are ample supply at the farmer’s market, this tastes even better the next day after the flavors have had a chance to meld.

Serves 4

Ingredients

¹⁄₄ cup olive oil

2 leeks, coarsely chopped

1 large sweet onion, chopped

2 large baking potatoes, peeled and chopped

2 cups chicken broth

1 teaspoon salt, plus more to taste

1 cup 2% milk

1 cup whipping cream

¹⁄₄ cup chopped chives

Freshly ground pepper, to taste

Garnish of ¹⁄₄ cup chopped watercress

1. Heat the olive oil in a large soup kettle. Be sure to rinse the sand out of the leeks. Add the leeks and onion and sauté for 5 minutes over medium heat.

2. Add the potatoes, chicken broth, and 1 teaspoon salt. Simmer until the potatoes are tender. Set aside and cool.

3. Put the soup through a ricer or purée in the blender until smooth.

4. Pour the soup back into the pot; add the milk, whipping cream, and chives and reheat. Add salt and pepper to taste. Float the watercress on top for garnish.

Per Serving
Calories: 491	GI: Moderate
Carbohydrates: 40g	Protein: 8g
Fat: 33g

Beef Barley Soup

This hearty soup warms your insides and provides a great protein boost with each bowl! Enjoy with buckwheat crackers and a warm, garlicky Brussels sprouts salad.

Serves 8

Ingredients

1 tablespoon olive oil

1 pound top round beef, cubed

8 cups beef broth

1 8-ounce can tomato sauce

1¹⁄₂ cups carrots, chopped

1¹⁄₂ cups peas

1¹⁄₂ cups green beans, trimmed

1¹⁄₂ cups barley

4 cloves garlic, minced

1 tablespoon onion powder

Salt and pepper, to taste

1. Heat olive oil in a large pot over medium heat. Add beef cubes to pot and brown.

2. Add broth and tomato sauce and simmer for 1 hour.

3. Add carrots, peas, green beans, barley, garlic, and onion powder to the pot.

4. Simmer for 45 minutes, until barley is cooked. Add salt and pepper as desired.

Per Serving
Calories: 290	GI: Moderate
Carbohydrates: 30g	Protein: 28g
Fat: 6g

Herbed Chicken Tenders

By threading these small pieces of chicken onto skewers you automatically get an easy party dish or something that will appeal to kids. Provide low-GI dipping sauces as an accompaniment.

Serves 4

Ingredients

1 pound chicken tenders

¹⁄₄ cup olive oil

2 teaspoons dried thyme

2 teaspoons dried sage

Salt and pepper, to taste

8 skewers (if wooden, soak skewers)

1. Preheat broiler to 400°F. Rinse the chicken tenders and pat dry. Mix the olive oil, herbs, salt, and pepper. Dip the chicken tenders in this mixture.

2. Skewer each piece of herbed chicken tender and broil on a baking sheet for 3 minutes per side.

Per Serving
Calories: 170	GI: Zero
Carbohydrates: 2g	Protein: 4g
Fat: 17g

Homemade Rice Cakes

You can easily buy these from the store, but when you make them from scratch you have more control over the end product. Who likes to eat foods made from ingredients you can’t pronounce?

Makes 4 cakes

Ingredients

1 cup cooked rice, basmati or arborio

1 egg

1 teaspoon sugar

Cinnamon, to taste (start with ¹⁄₄ teaspoon)

¹⁄₄ teaspoon salt, or to taste

¹⁄₄ cup canola oil

1. Cool the cooked rice. Beat the egg, sugar, cinnamon, and salt together. Mix into the rice.

2. In a frying pan, heat the oil to 350°F and fry cakes until golden. Serve hot or cold.

Per Serving
Calories: 194	GI: Moderate
Carbohydrates: 12g	Protein: 2g
Fat: 15g

“Would You Care for a Rice Cake?”

These rice cakes are so versatile. Since rice takes on the flavor of the foods around it, the options for serving these cakes are endless. Try pairing them with a baked white fish, such as halibut or cod, with lemon and pepper sauce or sautéed vegetables with soy sauce. Enjoy!

Fresh Hummus

Save money and time by stocking the ingredients you need to make this at home. It’s great to have in the fridge for when you feel the urge to snack! Enjoy with sliced red peppers or carrots sticks.

Makes 1¹⁄₂ cups

Ingredients

1 15-ounce can chickpeas, drained

2 cloves garlic, chopped, or more to taste

¹⁄₂ small white onion, chopped

1 teaspoon Tabasco or other hot sauce

¹⁄₂ cup fresh flat-leaf parsley, or cilantro, tightly packed

Salt and black pepper, to taste

¹⁄₂ cup olive oil

Blend all ingredients in the food processor or blender. Do not purée — you want a coarse consistency. Serve with bagel chips or warm pita bread.

Per Serving
Calories: 128	GI: Low
Carbohydrates: 9g	Protein: 2g
Fat: 9g

Olive Oil Spritz

To make your own olive oil spray, you can buy a clean spray bottle at a hardware store and fill it with olive oil. If using a spray bottle from your house, make sure it has never contained anything that could leave a harmful residue. Use this spray as an alternative to nonstick sprays that don’t taste like olive oil.

Pork Meatball Sub

It’s important to seek out the highest-quality meat when you’re making a dish where the protein is the highlight! You can sub ground beef for these meatballs, but you get a very different flavor.

Makes 4 sandwiches

Ingredients

1 pound ground pork

Salt and pepper, to taste

¹⁄₄ teaspoon ground cloves

1 tablespoon Tabasco sauce

2 tablespoons chili sauce

1 egg, well beaten

¹⁄₂ cup fine bread crumbs

¹⁄₂" canola oil in a heavy frying pan

4 hero rolls (whole wheat if possible)

4 teaspoons of your favorite barbecue sauce

¹⁄₂ sweet onion, thinly sliced

1. Mix the pork, salt, pepper, cloves, Tabasco sauce, chili sauce, and egg in a bowl.

2. Form 16 small meatballs and roll them in the bread crumbs. Heat the oil to 350°F and fry meatballs until brown and crisp all over.

3. Drain the meatballs on paper towels. Place on rolls, drizzle with barbecue sauce, and pile with onions.

Per Serving
Calories: 541	GI: Low
Carbohydrates: 29g	Protein: 29g
Fat: 34g

Portion Control

To cut back on calories in this recipe, you can make this serve six people instead of four. Make 18 smaller meatballs instead of 16 larger ones and serve them on 6 rolls. This technique may be especially useful if you are making this as a lunch recipe.

Very Veggie Panini

If you don’t have a panini press, you can still make these grilled sandwiches using a frying pan or griddle. You just need to make sure you weigh them down. A great use of a summer surplus of veggies!

Makes 2 sandwiches

Ingredients

2 baby eggplants, thinly sliced

¹⁄₂ yellow summer squash, cut in ¹⁄₄" coins

¹⁄₄ cup fat-free Italian dressing

1 sweet red bell pepper, cored and seeded

2 teaspoons Parmesan cheese, grated

4 slices Tuscan bread (whole wheat or sourdough)

2 slices Muenster cheese, thinly sliced

2 teaspoons Gorgonzola cheese, crumbled

Oil as needed for panini press or frying pan

1. Brush eggplant and squash with dressing and grill. Grill red pepper, skin side to flame, until it chars. Place red pepper, while still hot, in a plastic bag. Let cool, then rub skin off. Slice into strips. Sprinkle veggies with Parmesan cheese and set aside.

2. Spread both sides of 4 pieces of bread with Italian dressing. Load with vegetables and Muenster and Gorgonzola cheeses.

3. Place panini on lightly oiled frying pan or panini press. If using a frying pan, cover it with a second pan or foil-covered brick. Toast the sandwich on medium heat until very brown. Turn if using a frying pan.

4. Cut sandwiches and serve piping hot.

Per Serving
Calories: 459	GI: Low
Carbohydrates: 48g	Protein: 23g
Fat: 24g

Pepper and Olive Buffalo Mozzarella

You can mix up the olive and pepper vinegar dressing in advance and assemble the sandwiches right before you are ready to eat. Watch these closely so they don’t burn!

Makes 12 small sandwiches

Ingredients

¹⁄₂ cup Greek olives, pitted and chopped

¹⁄₂ cup jarred red roasted peppers packed in olive oil, chopped

2 tablespoons red wine vinegar

4 ounces buffalo mozzarella, thinly sliced

3 large whole-wheat pitas

1. Mix the chopped olives and red peppers with the vinegar. Push the mozzarella and vegetables into the pita pockets.

2. Place on a baking sheet. Bake at 350°F until golden brown, about 15 minutes.

3. When browned and hot, cut sandwiches in quarters and serve.

Per Serving
Calories: 58	GI: Low
Carbohydrates: 11g	Protein: 4g
Fat: 1g

Buffalo Mozzarella?

Unlike most available mozzarella cheese, which is made from cow’s milk, buffalo mozzarella is made from the milk of water buffalo. Since buffalo milk contains far more butterfat than cow’s milk, the result is a much creamier cheese that is still slightly elastic and mild like other fresh mozzarella cheese.

Citrus-Grilled Chicken Sandwich

The acid in citrus fruit tenderizes meat, so is an ideal choice for a marinade ingredient. If possible, let these sit overnight — you’ll get a much more flavorful end result.

Serves 1

Ingredients

Juice of 1 orange

Juice of 1 lemon

1 teaspoon olive oil

¹⁄₂ teaspoon lemon pepper

Salt, to taste

1 boneless, skinless chicken breast

1 teaspoon butter

1 multigrain roll

1 slice low-fat Swiss cheese

3 leaves romaine lettuce

2 slices tomato

1. Blend orange juice, lemon juice, oil, lemon pepper, and salt in a small dish. Marinate chicken breast in citrus blend, covered and refrigerated, for 4–6 hours or overnight.

2. Grill chicken breast for 10 minutes or until juices run clear and chicken is completely cooked. Meanwhile butter each side of bun and place on the grill, buttered side facing down, to lightly toast.

3. Place grilled chicken breast, cheese, lettuce, and tomato on bun and serve.

Per Serving
Calories: 420	GI: Moderate
Carbohydrates: 38g	Protein: 39g
Fat: 13g

Pesto Pasta

Pesto has myriad variations, but here you get the classic version. Feel free to experiment with other herbs, nuts, and even vegetables to change the flavor profile of your pesto.

Serves 4

Ingredients

¹⁄₂ cup pine nuts (can substitute walnuts)

4 cloves garlic

2 cups basil leaves, stemmed and packed into measuring cup

¹⁄₂ cup Parmesan cheese, grated

¹⁄₂ cup olive oil

Salt and pepper, to taste

1 pound cooked angel hair pasta

1. Spread the pine nuts on a baking sheet and lightly toast under the broiler for about 5 minutes. Be careful not to burn the pine nuts.

2. Place the garlic and pine nuts in blender and blend until chopped. Add the basil and Parmesan a bit at a time, and stream in the olive oil while the blender is running until you have the consistency of coarse cornmeal. Season with salt and pepper. Serve over hot angel hair pasta

Per Serving
Calories: 466 (including pasta)	GI: Very low
Carbohydrates: 5g	Protein: 8g
Fat: 50g

Buffalo Mozzarella and Veggie Lasagna

Loaded with veggies and rich, creamy buffalo mozzarella, this lasagna will feed a crowd! Meat eaters may not even notice that’s it’s a vegetarian version.

Serves 10

Ingredients

1 package lasagna

¹⁄₄ cup olive oil

1 fresh zucchini, cut into thin coins

1 cup broccoli florets, cut into small pieces

1 yellow bell pepper, and diced

¹⁄₂ pint grape tomatoes, cut into halves

6 scallions, chopped

10 fresh basil leaves, torn

¹⁄₄ cup fresh parsley, chopped

Salt and pepper, to taste

2 pints ricotta cheese

¹⁄₂ cup Parmesan cheese, grated

2 eggs, beaten

Nonstick spray, as needed

2 cups of your favorite pasta sauce

5 ounces buffalo mozzarella

1. While cooking the lasagna noodles (undercook a bit to avoid soggy lasagna), heat the oil in a large saucepan or frying pan over medium flame. Sauté the vegetables for 10 minutes, adding the herbs, salt, and pepper at the end.

2. Preheat oven to 325°F. In a large bowl, mix the ricotta, Parmesan cheese, and eggs. Mix in the vegetables. Prepare a 9" × 13" lasagna pan with nonstick spray.

3. Cover the bottom with sauce and then with strips of cooked lasagna. Spoon the ricotta and vegetable mixture over the pasta. Cover with a second layer of lasagna and repeat until you get to the top of the pan.

4. Spread the final layer of lasagna with sauce. Bake for 35 minutes. Five minutes before serving, dot the top with the mozzarella. When it melts, serve.

Per Serving
Calories: 414	GI: Low
Carbohydrates: 44g	Protein: 22g
Fat: 18g

Asian Tofu Noodles with Edamame

Soba noodles are nutritious Japanese noodles made from buckwheat. Be sure to follow the package instructions because they can get sticky and starchy when overcooked.

Serves 2

Ingredients

1¹⁄₂ quarts water

2 cups soba noodles

1 carrot, sliced

¹⁄₂ cup edamame, shelled

¹⁄₂ cup snow peas

¹⁄₂ package firm tofu, cubed

¹⁄₂ cup bean sprouts

1 green onion, chopped

2 tablespoons low-sodium soy sauce

1 teaspoon sesame seeds

Black pepper, to taste

1. Bring water to a boil and cook soba noodles until done.

2. Drain noodles, rinse with cold water, and set aside.

3. In a second pot, steam carrots, edamame, snow peas, and tofu for 3 minutes. Drain excess water.

4. Mix together noodles with vegetables and tofu. Add bean sprouts, green onion, and soy sauce. Sprinkle with sesame seeds and pepper as desired.

Per Serving
Calories: 340	GI: Low
Carbohydrates: 23g	Protein: 18g
Fat: 7g

Mama’s Spaghetti and Meatballs

Making small tweaks like switching from refined wheat pasta to whole wheat pasta can do wonders for your diet. One benefit: The latter doesn’t put you into a food coma!

Serves 6

Ingredients

¹⁄₂ cup bulgur

1³⁄₄ cups water, plus 3 quarts

1 pound lean ground beef

1 onion, chopped

4 cloves garlic, minced

1 teaspoon dried oregano

¹⁄₂ teaspoon black pepper

¹⁄₂ teaspoon salt

1 cup mushrooms, sliced

1 tablespoon dried basil

¹⁄₂ teaspoon crushed red pepper

2 tablespoons balsamic vinegar

³⁄₄ cup low-sodium beef broth

1 28-ounce can crushed tomatoes

1 pound whole-wheat spaghetti

Parmesan cheese, grated, for garnish

1. In a medium bowl, mix bulgur with 1¹⁄₂ cups boiling water. Let stand for about 15 minutes.

2. Mix beef, bulgur, onion, 2 garlic cloves, oregano, pepper, and salt. Shape small meatballs and place 1"–2" apart on greased baking pan.

3. Bake at 425°F for 25–30 minutes.

4. In a large pan over high heat, combine mushrooms, 2 garlic cloves, basil, red pepper, balsamic vinegar, and ¹⁄₄ cup water. Stir often until mushrooms start to brown and water has evaporated. Add ¹⁄₄ cup beef broth to deglaze the pan and continue stirring, loosening all brown bits from the pan. Once the broth has evaporated, repeat deglazing step twice using ¹⁄₄ cup beef broth each time. Once mushrooms are browned, add tomatoes to the pan.

5. Cover pan, turn down heat to low, and simmer for 15 minutes. Add meatballs to pan with sauce and simmer an additional 5 minutes.

6. Bring 3 quarts water to boil in a large pot. Add spaghetti and cook, uncovered, about 7–10 minutes. Drain cooked noodles. Return noodles to pot. Add sauce with meatballs. Serve with Parmesan cheese.

Per Serving
Calories: 523	GI: Moderate
Carbohydrates: 78g	Protein: 32g
Fat: 12g

Puffed Cheese Soufflé

Soufflés are quintessential French cuisine, but you don’t need to be a graduate of the Cordon Bleu to whip one up in your kitchen. Just follow these instructions to the letter and you should be all set.

Serves 2

Ingredients

Butter, as needed, plus 1 teaspoon

¹⁄₄ cup Parmesan cheese

2 shallots, minced

1 tablespoon flour

Salt and pepper, to taste

¹⁄₈ teaspoon nutmeg

¹⁄₈ teaspoon cayenne pepper

¹⁄₂ cup 2% milk, warmed

³⁄₄ cup Cheddar cheese, grated (you may substitute or add, blue, Gorgonzola, or Gruyère)

3 egg yolks

4 egg whites, beaten stiff

1. Preheat the oven to 375°F. Prepare two, 2-cup individual soufflé dishes by buttering the insides then sprinkling the Parmesan cheese around the bottom and up the sides.

2. Melt the rest of the butter in a pan and mix in the shallots. Cook for 3 minutes, then stir in the flour and seasonings. Cook and stir until well blended. Whisk in the warm milk. Continue to whisk and stir until very thick.

3. Remove from heat and stir in the cheese. Beat the egg yolks and add 1 tablespoon of the hot cheese mixture to the yolks, then whisk in the rest. Fold in the beaten egg whites. Pour into the dishes.

4. Bake for 20 minutes or until brown and puffed. Serve immediately.

Per Serving
Calories: 580	GI: Very low
Carbohydrates: 8g	Protein: 40g
Fat: 42g

Chilled Tomato-Tofu Soup

If you’re unfamiliar with tofu (soybean curd formed into blocks), this chilled vegan soup is a nice introduction. You’ll see it takes on the flavors of what’s around it and adds a nice texture.

Serves 2

Ingredients

6 ounces satin tofu

8 ounces tomato juice

¹⁄₂ cup sweet onion, coarsely chopped

1–2 cloves garlic

¹⁄₂ teaspoon dried oregano

1 teaspoon chili powder

Celery salt and pepper, to taste

1 teaspoon Worcestershire sauce

¹⁄₂ cup crushed ice

Place all ingredients in the blender and purée until smooth. Serve chilled.

Per Serving
Calories: 35	GI: Zero
Carbohydrates: 9g	Protein: 1g
Fat: 0g

Goat Cheese Pizza

This is so easy to make on your own, you’ll forget about ever ordering takeout again! Goat cheese has a wonderful creamy, tart flavor that imparts its signature to this pizza.

Yields 8 slices

Ingredients

1 pound pizza dough

1 cup tomato sauce from a jar, or your own

1 medium zucchini, thinly sliced

1 small onion, thinly sliced

20 Greek or Italian olives, pitted and sliced

2 teaspoons olive oil

8 ounces goat cheese

1. Preheat oven to 475°F. Roll out the pizza dough to fit a 12" pan or pizza stone. Spread with sauce. Arrange the zucchini over the sauce.

2. Sprinkle with onion and olives and drizzle olive oil over top. Dot the top with cheese and bake for 15 minutes, or until the crust is brown, the cheese melts, and the topping bubbles.

Per Serving
Calories: 178	GI: Low
Carbohydrates: 9g	Protein: 6g
Fat: 13g

Tofu Stir-Fry

You can modify this dish endlessly by adding different vegetables and grains, but for the best GI profile, stick to this lineup of ingredients. Also, seek out extra-firm tofu as it holds up best to stir frying.

Serves 2

Ingredients

1 cup quinoa, uncooked

2 cups water

¹⁄₂ block tofu

Salt and pepper, to taste

1 tablespoon olive oil

1 cup red cabbage, shredded

1 carrot, sliced

1 cup broccoli florets

5 white mushrooms, sliced

Juice of ¹⁄₂ orange

3 tablespoons soy sauce

1. Add quinoa to a small saucepan and pour 2 cups water over it. Bring the pan to a boil, cover, and turn down the heat to a low simmer. Cook for about 15 minutes, then remove from heat.

2. Cut tofu into 1" cubes; season with salt and pepper. Pour olive oil into skillet on medium-high heat. Add tofu and cook for about 5 minutes.

3. Add red cabbage, carrot, broccoli, and mushrooms to the tofu. Stir, and allow to cook for 5 minutes.

4. Add orange juice and soy sauce and stir, allowing excess liquid to evaporate.

5. Put the cooked quinoa in the skillet with the tofu and vegetables. Mix together and add salt and pepper, as needed.

Per Serving
Calories: 491	GI: Low
Carbohydrates: 70g	Protein: 24g
Fat: 14g

Spinach-Stuffed Chicken Scallops

Here’s a healthier rendition of the traditional Chicken Cordon Bleu. Serve with a side of brown rice and a mixed baby greens salad to round out the nutritious meal.

Serves 2

Ingredients

2¹⁄₄ pounds chicken breasts, skinless and boneless, pounded thin

2 tablespoons flour

Salt and pepper, to taste

¹⁄₄ cup frozen spinach, drained

¹⁄₄ cup ricotta cheese

¹⁄₈ teaspoon nutmeg

¹⁄₄ cup olive oil

Juice of 1 lemon

¹⁄₂ cup chicken broth

1. Sprinkle the pounded chicken breasts with flour, salt, and pepper on both sides.

2. Mix the spinach, cheese, nutmeg, and extra salt and pepper to make the filling. Spread on the chicken breasts. Roll them and secure with a toothpick.

3. Sauté the chicken in olive oil until lightly browned. Add the lemon juice and chicken broth. Cover and simmer for 15–20 minutes.

Per Serving
Calories: 324	GI: Low
Carbohydrates: 12g	Protein: 47g
Fat: 12g

Scallops…from a Chicken?

To make chicken or veal scallops, use a rubber-headed hammer (a tool designed for pounding meat), a 5-pound weight, or the side of a heavy metal pan. Place the meat between two doubled sheets of waxed paper, pounding from the inner to outer edges. Pounding thins and tenderizes meat.

Chicken and Veggie Frittata

When you’ve defrosted chicken for dinner but are looking for a different way to prepare it, turn to this brunch hybrid. It comes together quickly so you can have dinner on the table in about a half hour.

Serves 4

Ingredients

1 teaspoon butter

3 shallots, sliced

2 cloves garlic, minced

Salt and pepper, to taste

8 ounces chicken breast, diced

Nonstick spray, as needed

1 cup broccoli florets

1 cup zucchini, sliced

1 cup yellow squash, sliced

12 asparagus spears, chopped into 1" pieces

8 eggs

¹⁄₂ cup low-fat milk

¹⁄₄ cup Parmesan cheese, grated

1. Preheat oven to 350°F. Melt butter in a small pan over medium heat and sauté shallots and garlic until soft, about 3 minutes. Be careful not to burn garlic.

2. Salt and pepper diced chicken breast as desired. Add chicken to pan with shallots and garlic and sauté until chicken is cooked.

3. Grease a round casserole dish. Place all vegetables and chicken with shallots into the greased dish.

4. Whisk together eggs, milk, and Parmesan cheese and pour over contents in the dish.

5. Bake at 350°F for 20–25 minutes, until eggs are set but not brown.

Per Serving
Calories: 286	GI: Low
Carbohydrates: 9g	Protein: 32g
Fat: 14g

Tandoori Chicken

Garam masala is a combination of spices used in most Indian cooking. A basic recipe contains coriander, cinnamon, cloves, cardamom, and cumin. Try ¹⁄₂ teaspoon of each as a base, and then make changes to suit your taste.

Serves 4

Ingredients

4 chicken breast halves, boneless and skinless, pounded thin

1 tablespoon garam masala

2 cloves garlic, mashed

1 cup low-fat yogurt

1. In a large glass pan, marinate the chicken breasts overnight in a mixture of garam masala, garlic, and yogurt.

2. Preheat the oven or grill to 400°F. Broil or grill the chicken for 4 minutes per side. The hot oven recreates the clay oven, or tandoori, used in India to bake meats.

Per Serving
Calories: 169	GI: Zero
Carbohydrates: 4g	Protein: 28g
Fat: 6g

Speak Up!

Don’t be afraid to ask the manager or owner of an Asian market about things that are unfamiliar to you. You’ll open yourself to discovering such goodies as premade garam masala, tamarind pulp, lemongrass, and other delicious additions for your cooking.

London Broil-Vegetable Skewers

For extra flavor, let the meat marinate in the steak sauce mixture for a few hours or overnight. Serve at a summer cookout along with a cooling cole slaw and you’ll still be low on the GI table.

Serves 2

Ingredients

2 tablespoons olive oil

1 teaspoon red wine vinegar

1 tablespoon steak sauce

1 teaspoon salt, or to taste

1 teaspoon red pepper flakes, or to taste

1 zucchini, cut into 1" chunks

1 orange or yellow pepper, seeded and cored, cut into quarters

2 sweet onions, cut into thick chunks

4 cherry tomatoes

¹⁄₂ pound London broil, cut into chunks

4 wooden skewers, presoaked for 30 minutes

1. In a small bowl, mix the olive oil, vinegar, steak sauce, and seasonings and set aside. Skewer the vegetables.

2. Brush the vegetables with the dressing. Toss the London broil in the rest of the dressing to coat and skewer.

3. Heat grill to 350°F and roast the vegetables and meat to the desired level of doneness.

Per Serving
Calories: 354	GI: Very low
Carbohydrates: 26g	Protein: 39g
Fat: 12g

Watch that Beef!

Beef is high-quality protein, but beware — when you eat too much of it or have it with rich sauces, the caloric count skyrockets.

Pepper Steak

By serving this steak on a bed of greens, you get all the savory-spicy flavor without the blood-sugar spike that can come when it’s stuffed into a large sub roll.

Serves 2

Ingredients

2 cubed steaks (also called sandwich steaks)

Salt and pepper, to taste

1 teaspoon steak sauce, such as A.1. or Lea & Perrins

4 frying peppers, halved, (the thin-skinned, light green variety)

1 large portobello mushroom

2 red onions, thickly sliced

3 tablespoons fat-free Italian dressing

2 cups lettuce

1. Set the grill on high. Sprinkle the steaks with salt and pepper and spread with steak sauce.

2. Brush the peppers, mushroom, and onion slices with Italian dressing. Grill steaks for about 4 minutes per side for medium and grill the vegetables until they are slightly charred.

3. Place the steaks on beds of lettuce and pile the veggies on top. Slice the mushroom and arrange with the steaks, peppers, and onions

Per Serving
Calories: 284	GI: Zero
Carbohydrates: 9g	Protein: 28g
Fat: 15g

Beef Brisket

Low and slow is the key to making a tender brisket. Don’t try to rush the process or you could end up with something resembling shoe leather.

Serves 4

Ingredients

4 cloves garlic

¹⁄₂ teaspoon salt, plus more to taste

4 tablespoons olive oil

¹⁄₂ bunch rosemary, chopped

1 pound beef brisket

Freshly ground pepper, to taste

3 large onions, quartered

3 cups white mushrooms, sliced

3 celery stalks, cut into large chunks

2 cups dry red cooking wine

1 16-ounce can whole tomatoes, chopped

2 bay leaves

1. Preheat oven to 325°F.

2. Using a mortar and pestle or the back of a spoon and a bowl, mash together the garlic, ¹⁄₂ teaspoon salt, 2 tablespoons oil, and chopped rosemary leaves to make a paste.

3. Season the brisket with salt and pepper. Heat remaining olive oil in a large pan, place brisket in the pan, and sear over medium-high heat to make a dark crust on both sides. Place in a large roasting pan and spread the rosemary paste on the brisket. Place the onion, mushrooms, and celery around the brisket in the pan. Pour wine and tomatoes over top and toss in the bay leaves.

4. Tightly cover the pan with foil and place in the oven. Bake for about 4 hours, basting with pan juices every 30 minutes, until the beef is very tender.

5. Let the brisket rest for 15 minutes before slicing it across the grain at a slight diagonal. Remove bay leaves before serving.

Per Serving
Calories: 633	GI: Low
Carbohydrates: 26g	Protein: 25g
Fat: 39g

Gadgets in the Kitchen

The mortar and pestle was originally used in pharmacies to crush ingredients together to make medicines. In the culinary world, the mortar and pestle is a very useful tool for crushing seeds and nuts and making guacamole, pesto, and garlic paste.

Pork Ribs

These big, meaty ribs are delicious when properly cooked. If you don’t have a smoker, add some wood chips to your grill, and if you don’t have a grill, use a couple of drops of liquid smoke.

Serves 4

Ingredients

2¹⁄₂ pounds country-style pork ribs

Salt and pepper, to taste

Garlic powder, to taste

Cayenne pepper, to taste

1 cup water

1 teaspoon liquid smoke

2 tablespoons Worcestershire sauce

1 cup any good barbecue sauce

1. Sprinkle the ribs with salt and pepper, garlic powder, and cayenne pepper. Rub the spices into the meat and bone on both sides. Place them in a turkey roasting pan with the water and liquid smoke on the bottom. Sprinkle with Worcestershire sauce.

2. Set the oven at 225°F. Cover the ribs tightly with aluminum foil. Roast them for 4–5 hours. They should be “falling off the bone” tender.

3. Remove foil and brush the ribs with barbecue sauce. Bake for another 15–20 minutes or until dark brown.

Per Serving
Calories: 186	GI: Low
Carbohydrates: 25g	Protein: 5g
Fat: 7g

Liquid Smoke

Liquid smoke is a flavoring for food used to give a smoky, barbecued flavor without the wood chips. It is most often made out of hickory wood, which producers burn to capture and condense the smoke. They filter out impurities in the liquid and bottle the rest.

Country Ham

This recipe calls for a variation on brining, but involves sugar and spices in lieu of salt. Serve this well-seasoned ham with a side of butternut squash for a seasonal meal.

Serves 20

Ingredients

10-pound country ham, bone in

Water, to cover

10 bay leaves

1 pound brown sugar, plus ¹⁄₂ cup

20 whole cloves, bruised

25 peppercorns, bruised

10 coriander seeds, bruised

2 tablespoons dark mustard

¹⁄₂ teaspoon powdered cloves

1¹⁄₂ cups apple cider

1. Prepare the ham by removing skin and most of the fat, leaving ¹⁄₄" of fat.

2. Place ham in large container and add water to cover. Add bay leaves, 1 pound brown sugar, cloves, peppercorns, and coriander seeds; soak for 30 hours.

3. Preheat the oven to 300°F. Pat the ham dry and place in a roasting pan. Mix the rest of the brown sugar with the mustard and powdered cloves; spread on the ham.

4. Bake for 3¹⁄₂ hours, basting with the apple cider. You can degrease the pan juices and use the apple cider as a sauce; otherwise, serve with applesauce.

Per Serving
Calories: 403	GI: Low
Carbohydrates: 0g	Protein: 51g
Fat: 21g

Aloha Ham with Rum and Pineapple

Alcohol burns off when heated so you’re just left with the spicy rum flavor when your pineapple syrup is complete. Basting is the key to flavor in this mouthwatering dish.

Serves 10

Ingredients

2 cups pineapple juice

1 cup rum

¹⁄₄ cup brown sugar, or to taste

¹⁄₂ teaspoon cloves, ground

Salt and hot red pepper sauce, to taste

6 pounds fresh ham, some fat (about ¹⁄₄")

1 fresh pineapple, peeled and cut into chunks

1. Preheat oven to 350°F. Reduce the pineapple juice to 1 cup over high heat. Add rum, brown sugar, cloves, salt, and red pepper sauce.

2. Score the fat left on the ham with a sharp knife and place ham in a roasting pan. Baste with pineapple syrup. Roast and baste for 3 hours, basting often. If the bottom of the pan starts to burn, add water.

3. Surround with the fresh pineapple chunks in the last hour of cooking. If the ham gets too brown, tent with aluminum foil.

4. Serve with the pan drippings on the side and caramelized pineapple chunks, also on the side.

Per Serving
Calories: 608	GI: Low
Carbohydrates: 27g	Protein: 28g
Fat: 37g

Grilled Tuna Steak with Veggies

When you really need to watch your glycemic index, this is a good recipe to turn to as it ranks as a zero! Tuna packs a healthy punch of protein, but be sure to eat in moderation as it’s high in mercury.

Serves 2

Ingredients

1 cup napa cabbage, shredded

¹⁄₂ cup pea pods, coarsely chopped

¹⁄₂ cup carrots, shredded

3 tablespoons tomato sauce

¹⁄₄ cup pine nuts, toasted

2 tuna steaks, ¹⁄₄ pound each

1 teaspoon sesame oil

1 teaspoon lime juice

Salt and pepper, to taste

1. Poach the vegetables in the tomato sauce for 8 minutes or until crisp-tender. Add the pine nuts and set aside.

2. Set grill on medium-high. Spread the tuna with sesame oil, lime juice, salt, and pepper. Grill for 4 minutes per side for medium.

3. Serve with tomato-poached vegetables.

Per Serving
Calories: 277	GI: Zero
Carbohydrates: 25g	Protein: 18g
Fat: 13g

Nut-Crusted Halibut

If you can find unsalted, raw pistachios you’ll be replacing a traditional breadcrumb crust with an especially healthy topping. When you feel like you’re lacking protein, this dish delivers.

Serves 2

Ingredients

2 6-ounce skinless halibut fillets

¹⁄₂ cup low-fat milk

¹⁄₄ cup shelled pistachios

1¹⁄₂ tablespoons cornmeal

1 teaspoon garlic powder

¹⁄₈ teaspoon cayenne pepper

¹⁄₄ teaspoon salt

Freshly ground white pepper, to taste

2 tablespoons olive oil

1. Place fillets in a glass baking dish. Pour milk over top, cover, and chill for 30 minutes.

2. Toast pistachios lightly and chop finely with a chef’s knife. Mix together pistachios, cornmeal, garlic powder, and cayenne pepper in a bowl.

3. Remove fish from the milk, season with salt and white pepper, then dredge in pistachio mixture. Place fillets on a clean plate.

4. Heat oil in a large pan over medium-high heat. Once oil is hot, sauté fillets 3–4 minutes per side, until lightly browned on the outside and cooked through in the center.

Per Serving
Calories: 484	GI: Low
Carbohydrates: 13g	Protein: 49g
Fat: 26g

Nutty Facts

Did you know that during harvesting season, pistachio trees are shaken to remove the nuts from the branches? Pistachios must be shelled before eaten, one by one, and therefore the body is fooled into thinking more nuts have been consumed. This concept of tricking the mind into telling the body to eat less is sometimes called the Pistachio Principle.

Planked Juniper Salmon

Juniper berries are a traditional ingredient in many Native American dishes. You should be able to purchase a cedar plank in the seafood section of your grocery store.

Serves 10

Ingredients

1 cedar plank

Water, as needed

Grapeseed oil, as needed

3¹⁄₂ pounds salmon fillet, checked for bones

Juice of 1 lemon

8 juniper berries

Salt and pepper, to taste

1 lemon, thinly sliced

1 cup mayonnaise

¹⁄₄ cup fresh dill weed, chopped

1 teaspoon horseradish

1. Soak the plank in water. When thoroughly soaked, lightly oil the side on which the salmon will lay. Set the salmon on the plank. Sprinkle with lemon juice and press the juniper berries into the flesh at intervals. Add salt, pepper, and lemon slices.

2. Place the plank over indirect heat on a hot grill and close lid. Roast for about 15–20 minutes or until the salmon begins to flake.

3. Mix the rest of the ingredients together in a small bowl with more salt and pepper and serve with the fish.

Per Serving
Calories: 388	GI: Zero
Carbohydrates: 2g	Protein: 32g
Fat: 28g

Oh, My Omega-3s!

Salmon is an excellent source of omega-3 fatty acids, which can improve heart function and lower blood pressure. You can get omega-3 fatty acids from most cold-water fish, such as albacore tuna, salmon, and trout, which tend to have more of these good fats than other fish.

Jambalaya

For a taste of New Orleans, make a batch of this traditional spicy shrimp and sausage stew on a cold day. Turn on some Dixieland jazz and enjoy as an accompaniment.

Serves 6

Ingredients

1 tablespoon olive oil

2 chicken breasts, boneless and skinless, chopped

8 ounces andouille sausage, sliced

12 medium shrimp, peeled and deveined

¹⁄₂ medium onion, chopped

2 green bell peppers, chopped

2 stalks celery, diced

2 cloves garlic, minced

¹⁄₄ teaspoon crushed red pepper

1 teaspoon chili powder

2 teaspoons dried oregano

Black pepper, to taste

6 ounces brown rice

2¹⁄₂ cans low-sodium chicken broth

1 can tomatoes, diced

1 cup water

Tabasco sauce, to taste

1. Pour oil into a large pot and place on medium-high heat. Sauté chicken and sausage until browned. Add shrimp; cook and stir until shrimp are opaque.

2. Add onion, bell pepper, celery, and garlic; season with crushed red pepper, chili powder, oregano, and black pepper. Cook until onion is tender.

3. Stir in rice, broth, tomatoes, and water. Bring to a boil and then reduce heat; simmer until rice is cooked. Stir in Tabasco before serving.

Per Serving
Calories: 328	GI: Moderate
Carbohydrates: 29g	Protein: 22g
Fat: 14g

Sweet Potato Fries

They key to getting these to become a little crisp is to not crowd them on the baking sheet; otherwise, they steam. If needed, split them into two batches for best results.

1 large potato serves 2

Ingredients

1 large sweet potato, peeled, cut like French fries

1 tablespoon olive oil

Salt and pepper, to taste

1 teaspoon thyme leaves, dried

1 teaspoon sage leaves, dried

1. Blanch the peeled potato slices in boiling water for 4–5 minutes. Dry on paper towels.

2. Sprinkle with olive oil, salt, pepper, and herbs. Bake in an aluminum pan at 350°F until crisp, about 10 minutes.

Per Serving
Calories: 104	GI: Moderate
Carbohydrates: 21g	Protein: 2g
Fat: 2g

German Potato Salad

The traditional German Potato salad eschews mayonnaise, is served warm, and includes bacon. Feel free to add the latter to this recipe for another layer of salty-smoky flavor.

Serves 4

Ingredients

2 large Idaho, russet, or Yukon gold potatoes

¹⁄₄ cup cider vinegar

¹⁄₄ cup vegetable oil

1 teaspoon salt

1 teaspoon pepper

1 teaspoon sugar

1 teaspoon Hungarian sweet paprika

1 red onion, chopped

2 scallions, chopped

¹⁄₂ cup fresh parsley, chopped

1. Peel potatoes and cut into ¹⁄₂" slices.

2. Boil the potatoes in salted water to cover, 10–15 minutes, or until just softened.

3. Mix the rest of the ingredients in a large bowl. Drain potatoes and add to the dressing immediately. Toss gently to coat. Serve hot or cold.

Per Serving
Calories: 257	GI: Medium
Carbohydrates: 32g	Protein: 4g
Fat: 14g

Moroccan Couscous

When you need a very quick side dish to pair with grilled meat, this is an ideal option! It literally comes together in minutes.

Serves 4

Ingredients

8 ounces dried apricots

2 cups hot water

1 tablespoon sugar

1 cup couscous

1¹⁄₂ cups boiling water

Juice and rind of ¹⁄₂ lemon

¹⁄₂ teaspoon coriander seeds, ground

1 teaspoon dried sage leaves, crumbled, or 1 tablespoon fresh sage, torn

1 tablespoon butter

1 teaspoon salt, or to taste

1. Cut the apricots in quarters and soak in 2 cups hot water with sugar for 1 hour.

2. Stir the couscous into the boiling water. Add apricots, lemon juice, and lemon rind.

3. Cook, stirring, until water has absorbed. Add coriander and sage.

4. Stir in butter and salt. Serve hot or warm.

Per Serving
Calories: 328	GI: Very low
Carbohydrates: 67g	Protein: 8g
Fat: 4g

Couscous Shopping

Couscous is unique because it is equally delicious with both fruits and vegetables, working well as a sweet or savory dish or even as a sweet-savory dish.

Apple-Peach Crisp

You often think of these fruits as having distinctly different seasons, but if you can catch them both fresh at the end of summer or early fall, you can combine them in this mouthwatering dessert.

Serves 4

Ingredients

Nonstick spray, as needed

2 tart apples, peeled, cored, and sliced

4 medium peaches, blanched, skins and pits removed, sliced

Juice of ¹⁄₂ lemon

¹⁄₂ cup flour

¹⁄₄ cup dark brown sugar

¹⁄₂ teaspoon cinnamon

¹⁄₂ teaspoon salt

¹⁄₂ teaspoon coriander seed, ground

¹⁄₂ teaspoon cardamom seed, ground

1 cup oatmeal

¹⁄₂ stick butter, softened

1. Preheat the oven to 350°F. Prepare a gratin dish or baking dish with nonstick spray.

2. Distribute the apple and peach slices in the dish and sprinkle with lemon juice.

3. Using your hands, thoroughly mix together the flour, brown sugar, spices, oatmeal, and butter. Spread over the crisp and bake for 45 minutes, or until the fruit is bubbling and the top is brown. Serve with vanilla ice cream or whipped cream.

Per Serving
Calories: 360	GI: Moderate
Carbohydrates: 60g	Protein: 6g
Fat: 14g

Key-Lime Pie

You won’t miss the conventional, high-GI graham cracker crust once you try this low-GI, healthy, and nutty alternative! It pairs wonderfully with the creamy, tart, and sweet filling.

Serves 8

Ingredients

1 cup macadamia nuts, pecans, or walnuts, coarsely ground

1 cup graham cracker crumbs

1 stick butter, melted

1 tablespoon dark brown sugar

Rind of ¹⁄₂ orange

Nonstick spray, as needed

1¹⁄₂ cups cold water

¹⁄₃ cup cornstarch

Juice of 3 limes

2 packets unflavored gelatin

2 egg yolks

3 egg whites, beaten stiff

2 tablespoons sugar substitute

1. In the food processor or blender, mix the nuts, cracker crumbs, butter, brown sugar, and orange rind to the texture of oatmeal.

2. Prepare a 9" pie pan with nonstick spray and press the nut mixture into it. Bake in a 325°F oven for 30 minutes, or until crisp and lightly browned. Set aside to cool, then refrigerate.

3. In the blender, mix 1 cup water and all remaining ingredients but the egg whites and sugar substitute. Add the rest of the water and pour into a saucepan. Whisking constantly, bring to a boil. Cool until almost stiff.

4. Place the lime mixture in the well-chilled pie shell. Fold the sugar into the beaten egg whites and spread over lime filling.

5. Place pie in the oven to bake at 350°F until golden brown.

Per Serving
Calories: 348	GI: Crust–low; filling–zero
Carbohydrates: 68g	Protein: 6g
Fat: 27g

Coconut Macaroons

No flour means it’s automatically got a lower glycemic index! Coconut gives the cookies body and the egg whites make them rise. A fluffy and delicious dessert to be enjoyed anytime.

Makes 20 servings

Ingredients

6 egg whites

Pinch salt

¹⁄₃ cup agave nectar

1 teaspoon vanilla extract

¹⁄₄ teaspoon almond extract

3 cups unsweetened coconut, shredded

1. Preheat oven to 350°F. Using an electric mixer, beat egg whites and salt until stiff.

2. In a second bowl, combine agave nectar, vanilla, and almond extract. Using a folding motion, combine coconut and agave mixture with egg whites.

3. Place tablespoon-sized portions of coconut batter onto a baking sheet lined with parchment paper. Using fingers, mold macaroons into a round shape.

4. Bake for 15 minutes, until slightly golden brown.

Per Serving
Calories: 100	GI: Zero
Carbohydrates: 4g	Protein: 2g
Fat: 9g