Low GI Beef Stew

Beef Stew

Great hearty low glycemic index stew.  To save time in the morning, chop vegetables the night before.  If you don’t have a slow cooker, combine ingredients in a large covered stockpot and simmer for 1 and 1/2 to two hours

Ingredients

2 lbs top sirloin steak
1/2 cup whole wheat flour
1 and 1/2 tsp salt
1/2 tsp pepper
1 and 1/2 cups cups beef broth
1 tsp worchestershire sauce
1 clove garlic
1 bay leaf
1 tsp paprika
4 medium carrots, chopped
12 small new potatos, quartered (or 3 regular potatos, diced)
2 medium onions, chopped
1 stalk celery, thinly sliced

Directions

This stew can be prepared in a slow cooker or stove-top.

For slow-cooker method, mix flour, salt and pepper.  Toss meat with flour mixture in a bowl, until well-combined.  Place meat in slow-cooker.  Add remaining ingredients to slow cooker and stir to combine.  Cover and cook on low 10 to 12 hours or on high for 4-6 hours. 

If using stove-top method, mix flour, salt and pepper.  Toss meat with flour mixture in a bowl, until well-combined.  Heat 1 tbsp olive oil in large covered stock pot.  Add beef and cook until browned.  Add remaining ingredients to pot and stir to combine.  Cover and simmer for 1 and 1/2 to 2 hours.

Low GI pork tenderloin and veggies

Pork Tenderloin and Veggies

This pork tenderloin is a great low glycemic recipe to prepare on the weekend, when you have the time to allow it to simmer at a low temperature. 

Ingredients

1 lb pork tenderloin, cut into 1 inch slices
1 tbsp extra virgin olive oil
2 cups chicken broth
2 tbsp soy sauce
1 tsp worchestershire sauce
12 new small potatos, quartered
4 medium carrots, chopped
2 medium onions, sliced
1 cup mushrooms, sliced

Directions

Heat oil over medium heat in a large, covered skillet.  Slice pork into slices.  Add pork to skillet and cook for several minutes on each side, or until just browned.
 
Add veggies to skillet.  Combine broth, soy and worchestershire sauce.  Pour into skillet.  Bring to a boil.  Cover and simmer over low heat for 1 and 1/2 to 2 hours.

Serves 4

Low GI Chicken Hash

Chicken Hash

A quick and easy low glycemic index recipe for chicken that is quite filling and very tasty.

Ingredients

1 lb boneless, skinless chicken breasts
2 tbsp extra virgin olive oil
2 medium red onions, diced
3 cloves minced garlic
2 medium red bell peppers, cut into cubes
10-12 small new potatos, quartered (or if preferred, 4 regular medium potatos cut into 1/4 inch cubes)
1/2 cup black beans, drained and well-rinsed
1 tsp dried thyme (or substitute 1 tbsp fresh thyme)
1 tsp dried basil (or substitute 1 tbsp fresh basil)
1 tsp paprika
1 tbsp tomato paste
salt/pepper to taste

Directions

Preheat oven to 425 degrees.  Season chicken with thyme, basil and salt on both sides.  Bake for 20 minutes or until no pink.  Dice the chicken into large cubes and set aside.

Boil the potatos for approximately 10 minutes and drain. 

Heat 2 tbsp oil in large skillet over medium heat.  Cook onion and garlic until browned and soft.  Add the potatos and cook for another 10 minutes.  Add red peppers and black beans and cook for 2 to 3 minutes.

Add chicken cubes, paprika, salt, pepper and tomato paste to skillet.  Combine well and heat through.

If desired, serve with a little low-fat grated cheddar cheese over top.  
 
Serves 4

Low GI Beef Stir Fry

Beef Stir Fry

Personally I find the key to stir fry, and a good tip for any low glycemic index recipe, is to ensure you don’t overcook the veggies.  The more veggies (and other foods) are cooked or processed, the higher they tend to register on the GI scale. I use onions, peppers, and mushrooms in this stir fry, but the great thing with stir fries is that you can always improvise with what you have on hand or substitute if you prefer different veggies.  You could substitute 1 tsp ground ginger for the fresh, but I find fresh ginger is worth the extra effort.  

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

Low GI Chicken Fried Rice

As kids when we ate Chicken Fried Rice, it was always served simply as a side dish.  This low GI recipe is satisfying enough to serve as the main course.  This recipe can easily be doubled and leftovers make great hassle-free lunch for the next day. 

Ingredients

8 oz boneless, skinless chicken breasts
3 tsp canola oil
2 tbsp soy sauce
2 cups preferred fresh vegetables (e.g. mushrooms, broccoli, carrots, onion, cauliflower, zucchini, snow peas, etc.)
2 green onions
2 eggs (or 4 egg whites, if preferred)
1 tsp garlic powder
2 tbsp sliced almonds
1 1/3 cups cooked basmati rice (2/3 cup per serving)

Directions

Prepare rice according to package directions (however, salt is not necessary) and set aside. 

Before getting started, slice your chicken breasts into strips.  Chop all the vegetables and green onions.  You can use one vegetable or, I prefer to use a combination of several different kinds, depending on what I have available.
 
Heat a large skillet for a few minutes over medium heat before spraying with a non-stick spray.  Beat eggs or egg whites together in a bowl and add to skillet.  Stir often, cooking the eggs until well-scrambled (approximately 5 minutes).  Remove eggs and set aside.

Add the canola oil to the skillet and cook the chicken breasts for approximately 5 minutes.  Remove chicken and set aside.

Add the vegetables to the skillet and stir-fry for 3-5 minutes.

Add soy sauce to rice and mix until rice is well coated.  Add rice, chicken, eggs and garlic powder and continue to stir-fry for several more minutes. Sprinkle with almonds and serve.

Serves 2

Banana Bread

From The New Glucose Revolution Low GI Family Cookbook

Makes 10 slices

olive oil spray

3 1/2 oz olive oil margarine

3/4 cup light brown sugar

2 eggs

2 large ripe bananas ( i used 3 small)

1/3 cup buttermilk

1 1/4 plain flour ( I used gluten free)

1 1/2 tsp baking soda

1 1/2 tsp cinnamon

1/2 cup unprocessed oat bran

Preheat oven to 350. Lightly spray a 8 X 4 loaf pan with oil and line the pan with parchment paper

Combine the margarine and the brown sugar in large mixing bowl and beat until light and creamy

Add the eggs one at a time beating well after each addition until the mixture is pale and fluffy

Mash the bananas and the buttermilk together add to egg mixture. combine well.

Sift the flour, baking soda, and cinnamon together into a mixing bowl, add the oat bran, and stir to combine I added 1/4 cup dark chocolate chips!

add the banana mixture slowly into dry ingredients

Spoon into the prepared loaf pan and smooth the surface with back of spoon. Bake the bread for 50 – 55 mins or until toothpick inserted into centre comes out clean. Stand in pan for 5 minutes before turning onto a wire rack to cool. Store in air tight container in cool place (not refrigerator) for up to 4 days

Peanut Butter granola Bars (from Low Gylcemic Meals in Minutes)

Peanut Butter Granol Bars

1 cup        natural peanut butter

1/3 cup     brown sugar, tightly packed

1/2 cup     honey

1/3 cup     non-hydrogenated margarine

2 tsp         vanilla

3 cups      slow cook oats

1/2 cup    coconut

1/2 cup    sunflower seeds

1/2 cup    raisins

1/4 cup    ground flaxseed

1/2 cup    almonds, sliced

1. Preheat oven to 350 F

2. Cream peanut butter, brown sugar, honey, margarine and valilla together until smooth.

3. Add oats, coconut sunflower seeds, raisins, flax meal, almonds and  chocolate

   chips. Mix well.  Pat into oiled 13×9 baking dish.

4.Bake 20 to 25 minutes.  Cool on a rack. Cut when cool.

This recipe is from two ladies who have written a great book about this cooking!! http://www.lowgimeals.com/