Ideas to Get You Started: Glycemic Index Recipes
Think that eating according to the glycemic index would be bad? Think again - with food that tastes this good, you won't even realize it's healthy for you! Try these glycemic index recipes tonight!
Chicken with Fried Rice
What to Do:
12 fl. oz of chicken stock
1½ oz brown rice
5 ½ oz cooked chickpeas
2 fl. oz light soy sauce
1 tsp sesame oil
2 cubed boneless skinless chicken breasts
8 oz sliced mushrooms
1 green onion, chopped
1 carrot, diced
2 sticks sliced celery
8 oz bean sprouts
Salt, to taste
In a medium saucepan, add 10 fl. oz of your chicken stock, salt, and your rice. After it boils, reduce the heat to low and cook, covered, for about 25 minutes or until all of the liquid in the pot has been absorbed.
Fluff the rice with a fork, and set it aside.
In a large non-stick skillet, add sesame oil and heat over a medium to high eat. Cook the chicken the mushrooms for 8-10 minutes, or until the chicken is white all the way through.
Add the onions, celery, carrots, chickpeas, and rice. Stir thoroughly while cooking for about two minutes.
Add the rest of the chicken stock, along with the soy sauce, for another 5 minutes. Add the sprouts and mix.
Enjoy this delicious glycemic index recipe with a light salad!
Chicken Tarragon Delight
What You Need:
2 chicken cutlets (Roughly 4 oz each)
2 teaspoons of vegetable oil
8 oz sliced mushrooms
2 oz. white wine
1 teaspoon of margarine
1 tsp. dried tarragon
Fresh ground pepper
1 small onion chopped
4 oz. chicken stock or water
In a non-stick pan, add oil and heat over a medium to high heat. Take the chicken and sprinkle with fresh ground pepper - then sauté in the oil until it's done. Remove the chicken and cover.
In that same pan, add the margarine and sauté both the mushrooms and the onions until they're soft, or for about five minutes. Then, add the wine and tarragon.
Let this mixture simmer for roughly a minute, then add the stock. Let it simmer for about two minutes, or until it's reduced itself to half. Add a bit of pepper to the mixture, and it's done!
Serve the sauce over chicken.
Suggestions: Looking for a great side with this? Serve this glycemic index recipe over rice!
GI Chocolate Cookies
What You Need:
3oz non-hydrogenated soft margarine
3oz wholemeal flour
1 tablespoon of wheat bran
Sugar substitute equivalent to about 4oz of sugar
¼ pint cooked white kidney beans
1½oz unsweetened cocoa powder
3 fl oz skim milk
1 egg
2 teaspoons of vanilla
½ teaspoon of baking soda
Add the beans, 1 fl. oz of skim milk, and wheat bran in a food processor. Puree until well blended.
Add the egg, vanilla, skim milk, baking soda, cocoa powder, sugar substitute, flour, margarine, and bean puree until a bowl, and beat it together until well mixed.
Preheat over to about 375 degrees. Drop the cookie batter from heaping teaspoons onto a wax paper-lined baking sheet. Bake them for about 10 minutes, or until they're firm.
Note: Not sure about the bean paste? You can't taste it, it keeps the batter from drying out, and adds a little extra fiber into your diet!
For more glycemic index recipes, you can easily convert your favorite recipes to increase the fiber and protein content!
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