Has anyone got any good GI Recipes?

Question

I would love to get some good recommended GI recipes if anyone hasy any...

xx

Answer 1

Vegetarian Chili (Low Gi) --

Ingredients

125 g burghul (bulgur)

2 teaspoons olive oil

1 large onion, chopped finely

2 garlic cloves, crushed

1 teaspoon chili powder (or more if preferred)

2 teaspoons ground cumin

1 teaspoon cayenne pepper

1/2 teaspoon ground cinnamon

2 (400 g) cans chopped tomatoes

750 ml reduced-sodium vegetable stock

2 (400 g) cans red kidney beans, drained & rinsed

2 (300 g) cans chickpeas, drained & rinsed

1 (310 g) can corn kernels, drained

2 tablespoons tomato paste

3 tablespoons chopped parsley

Directions

1) Put burghul in a small-medium bowl then add 250ml hot water. Leave to soak for 10 minutes.

2) While burghul is soaking heat oil in a large saucepan and cook onion over med-low heat for 10 minutes, until soft and golden. Stir often.

3) Add garlic and spices and cook, stirring for 1 minute.

4) Mix in the burghul, stock and tomatoes. Bring to the boil and simmer for 10 minutes. Stir in the beans, chickpeas, corn and tomato paste then simmer for 20 minutes. Stir often.

5) Garnish with parsley. You can also top with a little low-fat natural yoghurt and grated low-fat cheese.

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Low Gi Southwest Chicken Salad --

Ingredients

Layer in a bowl in the following order

4 cups mixed greens

1/4 red onion, finely diced

2 medium tomatoes, chopped

1 (14 ounce) can black beans, drained and rinsed or 2 cups cooked black beans

1/4 cup chopped cilantro

2 large boneless chicken b*****s, diced

chili powder

garlic powder

olive oil flavored cooking spray

1/2 cup shredded fat-free cheddar cheese or shredded low-fat cheddar cheese, to taste

3-5 drops lime juice

Dressing served on the side

1/2 cup fat free sour cream

1/2 cup fat-free mayonnaise

salsa

baked corn tortilla chips, to garnish

Directions

1) Season chicken with chili powder and garlic powder.

2) Sauté diced chicken in olive oil or olive oil spray till done.

3) Layer all ingredients except for dressing ingredients.

4) Mix mayonnaise, sour cream, and salsa and serve on the side.

5) Top with tortilla chips.

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Very Quick Low Gi Chicken Curry --

Ingredients

1 tablespoon oil (for frying)

1 onion, chopped

2 tablespoons curry paste

4 tomatoes, chopped

4 skinless chicken thighs or chicken thigh fillets

100 g baby spinach

4 tablespoons plain yogurt

40 g coriander leaves, a handful

Directions

1) You also need basmati rice or naan bread to serve.

2) Heat a little oil in a deep non-stick frying pan(with a lid) and add the onion.

3) Fry for about 3 minutes until tender.

4) Then stir in the curry paste and fry for 1 minute.

5) Add the chicken and tomatoes and a splash of water, cover and cook for 15-20 minutes until cooked through.

6) Stir in spinach until it just wilts.

7) Then stir in the yoghurt and coriander, season.

8) Serve with rice, naan bread or salad.