The Everything Low-Glycemic Cookbook: Includes Apple Oatmeal Breakfast Bars, Parmesan Artichoke Dip, Creamy Cauliflower Soup, Mushroom Pork Medallions, ... Biscotti ...and hundreds more! (Everything®) by Carrie S. Forbes Page A
Authors: Carrie S. Forbes
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omit the oil and bacon and instead add 8 ounces of diced smoked sausage. The fat that renders from the sausage should be sufficient to offset the vinegar; however, if you think it’s too tart when you taste the dish for seasoning, you can stir in a little vegetable oil when you add the salt and pepper.
Scrub the potatoes; cut them into 1 ⁄ 4 " slices and add to a greased 6-quart slow cooker. Add the onion, celery, and bell pepper; stir to mix.
In a small bowl, combine the vinegar, water, oil, sugar, and celery seeds. Whisk to mix and then pour into the slow cooker.
Cover and cook on low for 4 hours or until the potatoes are cooked through.
Stir in the parsley and crumbled bacon. Season with salt and pepper. Serve hot.
Per Serving: Calories: 461 | Fat: 26 g | Protein: 12 g | Sodium: 937 mg | Fiber: 4 g | Carbohydrates: 45 g | Sugar: 7 g | GI: Moderate
Stuffed Zucchini Boats
Zucchini acts as the perfect vessel for this tempting vegetarian appetizer. A finger food topped with cheese and marinara sauce is a sure crowd-pleaser.
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INGREDIENTS | SERVES 2
2 large zucchini
1 teaspoon olive oil
Salt and pepper, to taste
4 ounces ground turkey
1 ⁄ 4 cup marinara sauce
2 ounces part-skim ricotta
1 tablespoon shredded Parmesan
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Low-Fat Option
To reduce the total calories and fat in the zucchini boats, choose low-fat or fat-free ricotta. 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.”
Set the oven rack at the upper-middle position and turn the broiler to high.
Slice each zucchini in half lengthwise. Using a spoon, remove the seeds from the halves, creating a hollow center.
Rub the zucchini with oil and season with salt and pepper to taste. Place on a baking sheet with the open side facing up. Broil 8 minutes or until the zucchini are fork-tender.
Brown the ground turkey in a medium pan over medium heat.
Heat the marinara sauce in a small saucepan.
Remove the zucchini from the oven and transfer them to a platter.
Combine the ground turkey and marinara sauce. Spread a thin layer of ricotta across zucchini; top with the meat sauce. Sprinkle with the Parmesan.
Per Serving: Calories: 272 | Fat: 11 g | Protein: 20 g | Sodium: 1,333 mg | Fiber: 4 g | Carbohydrates: 27 g | Sugar: 11 g | GI: Low
Marinated Baby Artichoke Hearts
Here’s where frozen artichoke hearts work perfectly! They save you the time and energy of cutting out the choke and removing the leaves of fresh artichokes, and they are delicious marinated.
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INGREDIENTS | SERVES 4
2 (9- or 10-ounce) boxes frozen artichoke hearts
1 ⁄ 2 cup white wine vinegar
1 ⁄ 4 cup olive oil
1 teaspoon Dijon-style mustard
1 ⁄ 2 teaspoon ground coriander seeds
Salt and freshly ground black pepper, to taste
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Thaw and cook the artichokes according to package directions. Drain.
Whisk the rest of the ingredients in a bowl large enough to hold the artichokes. Add the warm artichokes and cover with the dressing. Cover and marinate for 2–4 hours. Serve as an antipasto.
Per Serving: Calories: 142 | Fat: 15 g | Protein: 1 g | Sodium: 430 mg | Fiber: 6 g | Carbohydrates: 4 g | Sugar: 1 g | GI: Very low
Stuffed Celery
This unique take on stuffed celery is wonderful, replacing peanut butter or cream cheese with luxurious, buttery Brie.
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INGREDIENTS | SERVES 12
Wide ends of 6 celery stalks, cut in half
5 ounces Brie cheese, softened
2 tablespoons capers
3 tablespoons chopped walnuts, toasted
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Lay the celery pieces on a cool serving plate. Remove the skin from the Brie and mash with a fork. Mix in the capers.
Stuff each piece of celery with the filling and garnish with toasted walnuts.
Per Serving: Calories: 66 | Fat: 6 g | Protein: 3 g | Protein: 3 g | Sodium: 131 mg | Carbohydrates: 1 g | Sugar: 0.5 g | GI: Low
Pickled String Beans
This cold green bean appetizer is a delicious and healthful start to your meal.
Scrub the potatoes; cut them into 1 ⁄ 4 " slices and add to a greased 6-quart slow cooker. Add the onion, celery, and bell pepper; stir to mix.
In a small bowl, combine the vinegar, water, oil, sugar, and celery seeds. Whisk to mix and then pour into the slow cooker.
Cover and cook on low for 4 hours or until the potatoes are cooked through.
Stir in the parsley and crumbled bacon. Season with salt and pepper. Serve hot.
Per Serving: Calories: 461 | Fat: 26 g | Protein: 12 g | Sodium: 937 mg | Fiber: 4 g | Carbohydrates: 45 g | Sugar: 7 g | GI: Moderate
Stuffed Zucchini Boats
Zucchini acts as the perfect vessel for this tempting vegetarian appetizer. A finger food topped with cheese and marinara sauce is a sure crowd-pleaser.
----
INGREDIENTS | SERVES 2
2 large zucchini
1 teaspoon olive oil
Salt and pepper, to taste
4 ounces ground turkey
1 ⁄ 4 cup marinara sauce
2 ounces part-skim ricotta
1 tablespoon shredded Parmesan
----
Low-Fat Option
To reduce the total calories and fat in the zucchini boats, choose low-fat or fat-free ricotta. 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.”
Set the oven rack at the upper-middle position and turn the broiler to high.
Slice each zucchini in half lengthwise. Using a spoon, remove the seeds from the halves, creating a hollow center.
Rub the zucchini with oil and season with salt and pepper to taste. Place on a baking sheet with the open side facing up. Broil 8 minutes or until the zucchini are fork-tender.
Brown the ground turkey in a medium pan over medium heat.
Heat the marinara sauce in a small saucepan.
Remove the zucchini from the oven and transfer them to a platter.
Combine the ground turkey and marinara sauce. Spread a thin layer of ricotta across zucchini; top with the meat sauce. Sprinkle with the Parmesan.
Per Serving: Calories: 272 | Fat: 11 g | Protein: 20 g | Sodium: 1,333 mg | Fiber: 4 g | Carbohydrates: 27 g | Sugar: 11 g | GI: Low
Marinated Baby Artichoke Hearts
Here’s where frozen artichoke hearts work perfectly! They save you the time and energy of cutting out the choke and removing the leaves of fresh artichokes, and they are delicious marinated.
----
INGREDIENTS | SERVES 4
2 (9- or 10-ounce) boxes frozen artichoke hearts
1 ⁄ 2 cup white wine vinegar
1 ⁄ 4 cup olive oil
1 teaspoon Dijon-style mustard
1 ⁄ 2 teaspoon ground coriander seeds
Salt and freshly ground black pepper, to taste
----
Thaw and cook the artichokes according to package directions. Drain.
Whisk the rest of the ingredients in a bowl large enough to hold the artichokes. Add the warm artichokes and cover with the dressing. Cover and marinate for 2–4 hours. Serve as an antipasto.
Per Serving: Calories: 142 | Fat: 15 g | Protein: 1 g | Sodium: 430 mg | Fiber: 6 g | Carbohydrates: 4 g | Sugar: 1 g | GI: Very low
Stuffed Celery
This unique take on stuffed celery is wonderful, replacing peanut butter or cream cheese with luxurious, buttery Brie.
----
INGREDIENTS | SERVES 12
Wide ends of 6 celery stalks, cut in half
5 ounces Brie cheese, softened
2 tablespoons capers
3 tablespoons chopped walnuts, toasted
----
Lay the celery pieces on a cool serving plate. Remove the skin from the Brie and mash with a fork. Mix in the capers.
Stuff each piece of celery with the filling and garnish with toasted walnuts.
Per Serving: Calories: 66 | Fat: 6 g | Protein: 3 g | Protein: 3 g | Sodium: 131 mg | Carbohydrates: 1 g | Sugar: 0.5 g | GI: Low
Pickled String Beans
This cold green bean appetizer is a delicious and healthful start to your meal.
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