Easy Glycemic Index Recipes
Having trouble finding foods that are low on the glycemic index? Do you think the food will be big and difficult to make? Think again: with these great recipes, you won’t realize you’re eating healthy!
Delicious Chicken with Fried Rice
To do:
12 fl. oz chicken broth
1½ ounces brown rice
5 ½ oz cooked chickpeas
2 fl. oz light soy sauce
1 teaspoon sesame oil
2 boneless, skinless chicken breasts, cubed
8 oz sliced mushrooms
1 green onion, chopped
1 carrot, diced
2 sliced celery sticks
8 ounces bean sprouts
Salt to taste
Add 10 fl. oz chicken broth (raw chicken), salt, and rice in a medium-sized saucepan. After the water boils, immediately reduce the heat to low and cook covered for about 25 minutes or until all the water is gone.
Fluff the rice with a fork, but leave it that way for now.
Add a little sesame oil to a large nonstick skillet (this is important) and heat over medium-high heat. Cook chicken and mushrooms until chicken is completely white.
Add the onions, carrots, celery, chickpeas, and rice. Cook for 2 minutes while stirring.
Then add the leftover chicken broth and soy sauce. Cook for another 5 minutes. Add the sprouts and mix.
Get ready to eat this delicious glycemic index friendly meal!
(Best enjoyed with a light salad)
Fresh Chicken Tarragon Delight
What do you need:
2 chicken cutlets (about 4 oz each)
2 teaspoons of vegetable oil
8 oz sliced mushrooms
2 oz. White wine
1 teaspoon margarine
1 teaspoon dried tarragon
fresh ground pepper
1 small onion chopped
4 oz. chicken broth or water
Start with a nonstick skillet. Then add your oil and heat over medium to high heat. Sprinkle your chicken with ground pepper (not too fine) – saute in the oil until done. Remove chicken and cover.
(Same pan) Add margarine and sauté both mushrooms and onions about 5 minutes or wait until soft. Then add the tarragon and wine.
Add stock after letting simmer for 2 minutes or half is gone. Add pepper and serve!
Serve the sauce over the chicken.
Suggestions: A good partner for this glycemic meal is rice.
Everybody Loves GI Chocolate Chip Cookies
What do you need:
3 oz soft non-hydrogenated margarine
3 oz whole wheat flour
1 tablespoon wheat bran
Sugar substitute equivalent to approximately 4 oz of sugar
¼ pint cooked navy beans
1½ oz unsweetened cocoa powder
3 fluid ounces skim milk
1 egg
2 teaspoons vanilla
½ teaspoon bicarbonate of soda
Puree beans, 1 fl. oz of skim milk and wheat bran in a food processor.
Add the egg, vanilla, skim milk, baking soda, cocoa powder, sugar substitute, flour, margarine, and bean purée until smooth. Be sure to beat until combined.
Preheat >375 degrees Fahrenheit. Take a teaspoon and spoon a large amount of mixture onto a waxed paper lined baking sheet. Bake until hard (but not stiff), or about 10 minutes.
Note: What is bean paste good for? It keeps the dough from drying out and adds more fiber to your cookies. Don’t worry, you can’t taste them.
For more glycemic index recipes, switch them up to have more fiber and protein!