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 B
Authors: Carrie S. Forbes
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Fresh dill has a wonderful aroma and adds the finishing touch to this dish.
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INGREDIENTS | SERVES 4
2 cups canned green beans, drained
1 cup canned yellow beans, drained
Juice of 1 lemon
1 teaspoon white wine vinegar
1 teaspoon garlic powder
1 ⁄ 2 teaspoon dill
2 tablespoons minced onion
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Yellow Green Beans
Green beans are not always green. They can be yellow and even purple. Green beans of all colors are rich in vitamins A and C. Despite the different appearance, yellow green beans taste the same as their green counterparts.
Combine all the ingredients in a bowl.
Serve cold.
Per Serving: Calories: 28 | Fat: 0 g | Protein: 2 g | Protein: 10 g | Sodium: 12 mg | Carbohydrates: 6 g | Sugar: 6 g | GI: Very low
Citrus-Steamed Carrots
Figs are the fruit of gods and goddesses. Enjoy them!
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INGREDIENTS | SERVES 6
1 pound carrots
1 cup orange juice
2 tablespoons lemon juice
2 tablespoons lime juice
3 fresh figs
1 tablespoon extra-virgin olive oil
1 tablespoon capers
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Peel and julienne the carrots. In a medium pot, heat the citrus juices on medium-high. Add the carrots, cover, and steam until al dente, about 10–12 minutes. Remove them from the heat and let cool.
Cut the figs into wedges. Mound the carrots on serving plates and arrange the figs around the carrots. Sprinkle the olive oil and capers on top, and serve.
Per Serving: Calories: 93 | Fat: 2.5 g | Protein: 1.5 g | Sodium: 94 mg | Fiber: 3 g | Carbohydrate: 18 g | Sugar: 11 g | GI: Moderate
Texas Caviar
This simple bean salad is enough to feed a small crowd at a potluck or picnic. Serve with grilled meat hot off the barbecue and a fresh green salad.
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INGREDIENTS | SERVES 8
1 pound black-eyed peas
1 1 ⁄ 2 cups Italian Dressing (see recipe in Chapter 2 )
1 cup white corn
2 cups diced red bell peppers
1 1 ⁄ 2 cups diced onion
1 cup finely chopped green onions
1 ⁄ 2 cup finely chopped jalapeño peppers
1 tablespoon finely chopped garlic
Salt and Tabasco, to taste
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Timesaving Tip
If you need to speed up the prep time, substitute 2 (12-ounce) cans of black-eyed peas for 1 pound of dried peas and use your favorite bottled salad dressing. The final result will turn out just as well.
Soak the peas in enough water to cover them for 6 hours or overnight. Drain well.
Transfer the peas to a large saucepan. Add water to cover. Place over high heat and bring to a boil. Let the peas boil until tender, about 40 minutes; do not overcook them.
Drain the peas well, and transfer them to a large bowl. Stir in the Italian Dressing and let cool.
Add all the remaining ingredients and mix well.
Per Serving: Calories: 224 | Fat: 13 g | Protein: 3 g | Sodium: 939 mg | Fiber: 8 g | Carbohydrates: 25 g | Sugar: 11 g | GI: Low
Quinoa Apple Salad
Highly nutritious and full of vitamins and fiber, this salad is ideal for breakfast or as a side. Quinoa (pronounced “keen-wah”) is a seed that can be used much like a grain and has a texture very similar to couscous.
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INGREDIENTS | SERVES 6
4 cups water
1 teaspoon kosher salt
1 cup quinoa
1 cup French Dressing (see Chapter 2 )
2 cups peeled and diced jicama
1 green apple, peeled, cored, and diced
1 ⁄ 2 pound small seedless red grapes
2 cups mixed baby greens
Freshly ground black pepper, to taste
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The Homely Legume
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—or eaten raw. Try it as a vehicle for guacamole or use its mild flavor and crunchy texture in fruit salad.
Bring the water to a boil. Add the salt and wheat berries.
Cook the wheat berries until they are crisp-tender, following package directions.
Place the cooked wheat berries in a large serving bowl. While still warm, toss with the French Dressing. Add the jicama, apple, and grapes. Toss and chill. Place the mixture on plates over the mixed baby greens.
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INGREDIENTS | SERVES 4
2 cups canned green beans, drained
1 cup canned yellow beans, drained
Juice of 1 lemon
1 teaspoon white wine vinegar
1 teaspoon garlic powder
1 ⁄ 2 teaspoon dill
2 tablespoons minced onion
----
Yellow Green Beans
Green beans are not always green. They can be yellow and even purple. Green beans of all colors are rich in vitamins A and C. Despite the different appearance, yellow green beans taste the same as their green counterparts.
Combine all the ingredients in a bowl.
Serve cold.
Per Serving: Calories: 28 | Fat: 0 g | Protein: 2 g | Protein: 10 g | Sodium: 12 mg | Carbohydrates: 6 g | Sugar: 6 g | GI: Very low
Citrus-Steamed Carrots
Figs are the fruit of gods and goddesses. Enjoy them!
----
INGREDIENTS | SERVES 6
1 pound carrots
1 cup orange juice
2 tablespoons lemon juice
2 tablespoons lime juice
3 fresh figs
1 tablespoon extra-virgin olive oil
1 tablespoon capers
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Peel and julienne the carrots. In a medium pot, heat the citrus juices on medium-high. Add the carrots, cover, and steam until al dente, about 10–12 minutes. Remove them from the heat and let cool.
Cut the figs into wedges. Mound the carrots on serving plates and arrange the figs around the carrots. Sprinkle the olive oil and capers on top, and serve.
Per Serving: Calories: 93 | Fat: 2.5 g | Protein: 1.5 g | Sodium: 94 mg | Fiber: 3 g | Carbohydrate: 18 g | Sugar: 11 g | GI: Moderate
Texas Caviar
This simple bean salad is enough to feed a small crowd at a potluck or picnic. Serve with grilled meat hot off the barbecue and a fresh green salad.
----
INGREDIENTS | SERVES 8
1 pound black-eyed peas
1 1 ⁄ 2 cups Italian Dressing (see recipe in Chapter 2 )
1 cup white corn
2 cups diced red bell peppers
1 1 ⁄ 2 cups diced onion
1 cup finely chopped green onions
1 ⁄ 2 cup finely chopped jalapeño peppers
1 tablespoon finely chopped garlic
Salt and Tabasco, to taste
----
Timesaving Tip
If you need to speed up the prep time, substitute 2 (12-ounce) cans of black-eyed peas for 1 pound of dried peas and use your favorite bottled salad dressing. The final result will turn out just as well.
Soak the peas in enough water to cover them for 6 hours or overnight. Drain well.
Transfer the peas to a large saucepan. Add water to cover. Place over high heat and bring to a boil. Let the peas boil until tender, about 40 minutes; do not overcook them.
Drain the peas well, and transfer them to a large bowl. Stir in the Italian Dressing and let cool.
Add all the remaining ingredients and mix well.
Per Serving: Calories: 224 | Fat: 13 g | Protein: 3 g | Sodium: 939 mg | Fiber: 8 g | Carbohydrates: 25 g | Sugar: 11 g | GI: Low
Quinoa Apple Salad
Highly nutritious and full of vitamins and fiber, this salad is ideal for breakfast or as a side. Quinoa (pronounced “keen-wah”) is a seed that can be used much like a grain and has a texture very similar to couscous.
----
INGREDIENTS | SERVES 6
4 cups water
1 teaspoon kosher salt
1 cup quinoa
1 cup French Dressing (see Chapter 2 )
2 cups peeled and diced jicama
1 green apple, peeled, cored, and diced
1 ⁄ 2 pound small seedless red grapes
2 cups mixed baby greens
Freshly ground black pepper, to taste
----
The Homely Legume
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—or eaten raw. Try it as a vehicle for guacamole or use its mild flavor and crunchy texture in fruit salad.
Bring the water to a boil. Add the salt and wheat berries.
Cook the wheat berries until they are crisp-tender, following package directions.
Place the cooked wheat berries in a large serving bowl. While still warm, toss with the French Dressing. Add the jicama, apple, and grapes. Toss and chill. Place the mixture on plates over the mixed baby greens.
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