Tasty Low GI Dinners

Tasty Low GI Dinner Recipes

Try these tasty meals for a low GI diet:

Chicken Fried Rice

8 oz boneless, skinless chicken breasts

3 tsp canola oil

2 tbsp soy sauce

2 cups preferred fresh vegetables (e.g. mushrooms, broccoli, carrots, onion, cauliflower,zucchini, snow peas, etc.)

2 green onions

2 eggs (or 4 egg whites, if preferred)

tsp garlic powder

tbsp sliced almonds

1 1/3 cups cooked basmati rice (2/3 cup per serving)
Prepare rice according to package directions (however, salt is not necessary) and set aside.
Before getting started, slice your chicken breasts into strips. Chop all the vegetables and green onions. You can use one vegetable or, I prefer to use a combination of several different kinds, depending on what I have available.
Heat a large skillet for a few minutes over medium heat before spraying with a non-stick spray. Beat eggs or egg whites together in a bowl and add to skillet. Stir often, cooking the eggs until well-scrambled (approximately 5 minutes). Remove eggs and set aside.
Add the canola oil to the skillet and cook the chicken breasts for approximately 5 minutes. Remove chicken and set aside.
Add the vegetables to the skillet and stir-fry for 3-5 minutes.
Add soy sauce to rice and mix until rice is well coated. Add rice, chicken, eggs and garlic powder and continue to stir-fry for several more minutes. Sprinkle with almonds and serve.

Pork Stir Fry-Serves 2

8 oz pork tenderloin

2 cloves garlic

2 tbsp soy sauce (or teriyaki, if preferred)

2 large celery stalks

3 cups fresh green beans

2 tbsp extra virgin olive oil
Slice pork into strips. Mince garlic. Cut carrots, celery and green beans into bite-sized pieces.
Heat 1 tbsp oil in large skillet over medium heat. Saute garlic until golden, do not burn garlic.
Add pork and stir fry until well cooked. Remove and set aside.
Heat remaining 1 tbsp oil. Add celery, carrots and beans and cook until tender-crisp, approximately 5 minutes. Return pork and garlic to pan. Add soy sauce and cook another 2 minutes. Serve over rice (2/3 cup per serving).

French Onion Pork Tenderloin Medallions - Serves 4

1 pork tenderloin (about 450g/16oz)

2 tsp chopped fresh rosemary or 1/2 tsp dried

1/4 tsp each salt and pepper

2 tsp vegetable oil

2 large onions, thinly sliced

1 red pepper, thinly sliced

2 cloves garlic, finely chopped

350ml (12fl oz) beef stock

1 tbsp Worcestershire sauce
Using chef's knife, trim all fat from the tenderloin. Cut tenderloin into 2.5cm (1 in) medallions and sprinkle with rosemary and half each of the salt and pepper.
In large frying pan heat half of the oil over medium high heat and brown pork in batches if necessary. Remove to platter.
Return frying pan to heat and add remaining oil. Cook onions, stirring for about 8 minutes or until beginning to turn golden. Reduce heat to medium and cook, stirring for about 10 minutes or until very soft and golden. Add red pepper and garlic and cook for 2 minutes.
Add stock and Worcestershire sauce and remaining salt and pepper. Bring to boil and boil for 5 minutes or until reduced by half. Return pork to frying pan and turn to coat in sauce for about 2 minutes or until hint of pink remains in pork.

Baked Chicken

Preheat oven 375 degrees.

6 servings

2 lbs boneless, skinless chicken breasts

1 tbsp parsley flakes

1 clove garlic chopped

1 tbsp olive oil

1 medium onion

1/2 lemon sliced
Place chicken breasts in a deep baking dish. Cover the chicken with all the above with the lemon slices on top. Cover with foil and bake for 30-40 minutes.

Turkey Meat Loaf

4 egg whites

1 tsp garlic powder

4 oz Quaker old fashioned oatmeal

1 cup onion diced

1 lb extra lean ground turkey

1 packet cup a soup (spring vegetable)

8oz salsa, tomatillo or choice

Preheat oven to 350 degrees. Mix all above and place in a meatloaf pan. Top with ketchup. Bake in oven for 1 1/2 hrs or until done.

More Meatloaf

2 lb extra lean ground beef (7%)

2 tbsp chili powder

4 egg whites 1 yolk

2 cloves garlic diced

1 large onion sliced fine

1 tbsp parsley

4 tbsp tomato paste

Preheat oven to 375 degrees. Mix all above except tomato paste.Place above in a baking dish, then cover with tomato paste. Bake 50- 60 minutes.

French Onion Chicken

Chicken (4) 6oz breasts

1 can concentrated French onion soup

Pepper to taste
Spray a 9x13 baking dish with cooking spray
Arrange chicken in dish and pour soup over chicken. Add pepper to taste. Cover withfoil and bake at 400 degrees for 25-35 minutes or until done.

Hot Garlic Shrimp

1 ½ lbs shrimp

1 cup olive oil or enough to lightly coat the shrimp

6 crushed garlic cloves

Pepper to taste
Marinade shrimp in olive oil and garlic for 1 hour or up to 5-6 hours.Preheat oven to 450 degrees- Roast them until pink- about 6 minutes

Lemon Chicken

4 boneless, skinless, chicken breast

1 garlic clove minced

1 tsp grated lemon peel

1/2 tsp black pepper

1 Tbsp oregano

Juice- 1 lemon
Rub chicken with garlic & lemon peelGrill or saute using PAM spray or 1 tsp olive oil till half cooked Add oregano then lemon juice at end(5-6oz is your serving)

Baked Fish

(5-6oz is your serving-have it weighed at counter)Preheat oven 375 degrees

1 lb of fish (Haddock, talapia)

1 Onion chopped

1 cup sliced mushrooms

2 Tbsp dill

Pepper

Lemon juice

Tomatoes-sliced
Bake 35 minutes.
Saute onions/mushrooms in water or 1 tsp olive oil with dill and briefly sautePut vegetables in dish. Add fish with pepper and lemon juice, put the tomatoes on top & add a little water to dish.

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