Recipe & Nutritional profile section:

Low Glycaemic Index Dining

Click on the links below for:
Quick Meals ¦ Low Glycaemic Index Dining ¦ Summer Recipes ¦ Puddings + Cakes

Here is a selection of easy to cook recipes if you are following a low GI diet.
Over 200 recipes are available in my book - Colour for living - How to change your life with colour.


Spiced Chicken with Grapes
Serves 4

2 tbsp Oil
8 Chicken thighs with bone, skinless (800g)
175g onion sliced
1 garlic clove crushed
1 tsp ground coriander
1 tsp ground cumin
pinch of ground turmeric
150ml chicken stock
salt & pepper
125g seedless grapes
150g natural yoghurt

Heat oil in a large sauté pan and brown the chicken on both sides. Drain on absorbent kitchen paper.
Reduce the heat and cook the onion and garlic with the spices for 2-3 minutes, stirring often.
Return the chicken to the pan with the stock and salt and pepper to taste. Bring to the boil, then reduce the heat, cover and simmer gently for about 20 minutes.
Meanwhile, halve the grapes if large. Stir the grapes into the chicken juices with the yoghurt. Heat through gently and adjust the seasoning.


Quick Chilli Tacos
Serves 4

450g lean mince beef
125g onion chopped
1 garlic clove crushed
1 green pepper deseeded and chopped
397g(14oz) can chopped tomatoes
397g(14oz) can red kidney beans, drained and rinsed
1 tbsp tomato puree
1/2 tsp chilli powder
1 tbsp ground cumin
salt & pepper
300ml water
8 taco shells
125g cheddar cheese, grated
60 ml soured cream
mixed salad leaves to serve

Place the beef, onion, garlic and green pepper in a large saucepan and heat gently, stirring until the mince is beginning to brown and the vegetables soften.
Add the tomatoes, beans, tomato puree, chilli powder, and cumin, and season with salt and pepper. Add the eater and stir well. Simmer for 15-20 minutes or until well reduced.
Just before serving, heat the taco shells in the oven at 150°C/300°F/gas mark 2, for 2-3 minutes or until crisp. Spoon a little mince into teach taco shell and top with cheese and soured cream. Serve with salad leaves.


Oaty Beef Burgers
Serves 4

3 tbsp tomato chutney
450g lean minced beef
50g rolled oats
1 tsp dried mixed herbs
salt & pepper
1 egg, beaten
oil
warm burger buns to serve

In a medium bowl, mix together the chutney, beef, oats and herbs. Add salt and pepper to taste, and enough beaten egg to bind the mixture.
With lightly floured hands, shape the mixture into four or eight flat burgers.
Brush each one lightly with oil, and grill for about 4 minutes on each side or until golden and cooked though. The cooking time will depend on the thickness of the burgers. Serve in warm burgers buns.


Baked Chicken Fillets with Pesto
Serves 4

4 skinless chicken breast fillets (450g)
125g low fat soft cheese
2 tbsp pesto sauce
salt & pepper
4 thin slices of ham
shredded basil to garnish

Make a deep cut horizontally in each chicken fillet to form a pocket.
Mix together the cheese and pesto and add salt and pepper to taste. Spoon most of the mixture into the 'pockets'. Wrap a slice of ham around each fillet.
Place the chicken fillets on individual pieces of foil and spoon over the remaining cheese mixture. Wrap the foil around the chicken and seal to make parcels.
Place on a baking sheet and cook in the oven at 200°C/400°F/gas mark 6, for 25 minutes or until the chicken is tender.
Serve the chicken and juices garnished with shredded basil.


Grilled Tomato and Mozzarella Salad
Serves 4

175g Aubergines, thickly sliced
3tbsp olive oil
4 tbsp roughly chopped fresh basil
finely grated rind and juice of 1 lemon
salt and pepper
450g (1lb) tomatoes, skinned (optional) and thinly sliced
150g mozzarella cheese, thinly sliced
fresh basil leaves, to garnish

Brush the aubergine slices very lightly with some of the olive oil and grill on both sides until they are crisp and golden brown. Don't let them get too dark at this stage.
Whisk together the remaining olive oil, the roughly chopped basil, lemon rind and 1 teaspoon lemon juice. Season with plenty of salt and pepper.
Arrange the aubergine, tomato and mozzarella slices, overlapping in a single layer, in a large, shallow, flameproof dish. Spoon the dressing over. Place under a hot grill for 3-4 minutes or until the mozzarella begins to melt. Serve immediately, season with extra salt and pepper and garnish with fresh basil leaves.


Mushroom, Leek and Feta Tarts
Serves 4

3 tbsp butter or margarine
12 pieces filo pastry, each 5 inches square
2 tbsp olive or sunflower oil
225g leeks, trimmed and finely sliced
350g mixed mushrooms wiped & sliced
90ml vegetable stock
1 tbsp chopped fresh tarragon
175g feta cheese, crumbled or grated
salt & pepper

Melt butter or margarine in a saucepan. Brush four 10cm (4in) tart tins or similar sized Yorkshire pudding tins with the fat. Layer the pastry squares in the tins, brushing between each layer and moving each pastry square round a quarter of a turn. Press well into the corners of the tins. Brush with the remaining fat. The tarts should have a frilly, tattered edge. Bake in the oven at 200°C/400°F/gas mark 6 for 8-10 minutes or until golden. Cool slightly and remove from the tins.
Meanwhile, heat the oil in a saucepan, add the leeks, cover and cook over a gentle heat for 5 minutes or until beginning to soften.
Add the mushrooms, stir and pour in the stock. Cover and cook gently for another 5 minutes. Uncover and boil rapidly until almost all the liquid has evaporated. Stir in the tarragon and feta cheese.
Season to taste and spoon evenly into the tartlets. Serve immediately.


Vegetable Couscous
Serves 4

225g quick-cook couscous
1 tbsp oil
2 garlic cloves crushed
2 tsp ground cumin
1/2 tsp mild chilli seasoning
1/2 tsp ground ginger
4 tbsp tomato puree
1 bay leaf
1 vegetable stock cube
225g aubergine, cut into large chunks
175g carrots, peeled and cut into large chunks
175g onion, chopped
175g courgettes cut into large chunks
175g frozen broad beans, thawed or canned chickpeas drained
750ml water
Mild chilli seasoning and fresh herbs to garnish

Place the couscous on a tray and soak according to the manufactures instructions.
Heat the oil in a medium saucepan (over which a metal sieve of colander will fit), add the garlic and spices and cook gently for 1 minute, stirring occasionally. Stir in the tomato puree and bay leaf and crumble in the vegetable stock cube.
Add the vegetables and broad beans or chickpeas to the pan with the seasoning. Pour in the water, cover and bring to the boil. Uncover the pan and boil the vegetables rapidly for 8 minutes.
Meanwhile, fork the couscous to break up any lumps and spread in a metal sieve or colander lined with a clean J-cloth or muslin. Place over the cooking vegetables, cover and cook for a further 5 minutes or until the vegetables are tender, the sauce well reduced and the couscous piping hot. Adjust the seasoning of the vegetables.
Spoon the couscous on to a serving dish and pile the vegetables and juices on top. Sprinkle with chilli seasoning and garnish with fresh herbs, if wished.


Winter Vegetables with Lentils and Ginger
Serves 4

3 tbsp olive oil
1 tsp ground cumin
1 tsp ground coriander
1 tbsp mustard powder
1 garlic clove crushed
1cm (1/2 in) piece of fresh root ginger, peeled and chopped
225g frozen baby onions
225g button mushrooms wiped and halved if necessary
225g carrots peeled and thinly slices
225g trimmed leeks, thickly sliced
275g parsnips peeled and diced
175g split red lentils
900ml vegetable stock
chopped fresh coriander to finish
salt & pepper

Heat the oil in a large saucepan, add the spices, and sauté, stirring for 1 minute. Mix in the remaining ingredients, except the coriander.
Bring to the boil, then reduce the heat, cover and simmer for 15 minutes or until the lentils are just tender. Before serving, stir in the coriander and adjust the seasoning.


Chicken Korma
Serves 2

2 Chicken Fillets
2 tbsp cream

Marinade
100ml natural yoghurt
1 clove garlic
25g creamed coconut
1 tsp turmeric

Korma Sauce
25g butter
1 small onion
1cm piece fresh ginger
1/4 tsp chilli powder
pinch cinnamon
3 cloves
1/2 tsp salt

Garnish
Parsley
25g flaked almonds

Marinade: Wash and chop chicken into 2cm dice. Put into bowl with yoghurt, garlic, coconut and turmeric. Cover and marinate for 15 minutes.
Sauce: Peel and dice onion finely. Peel and grate the ginger.
Melt the butter on HIGH for 30 seconds. Add onion, cook on HIGH for 2 minutes. Stir in ginger, cloves, cinnamon and chilli powder, cook on HIGH for 1 minute.
Add the chicken and marinade, mix well, cover and cook on HIGH for 5 minutes. Stir and cook again for 5 minutes.
Stir the cream into the chicken. Cook on HIGH for 2 minutes, stir and cook again for 2 minutes. Remove cloves. Allow to stand for 5 minutes before serving.


Stir Fry
Serves 2-3

200g meat - chicken fillets, lean lamb, pork fillets or lean beef
1 small carrot
1 red pepper
1 clove garlic
1cm piece root ginger (optional)
4 mushrooms
4 scallions or 1/2 an onion
1 small courgette
50g sweet corn (optional)
small head broccoli (optional)
50g bean sprouts (optional)
25g peanuts/cashew nuts
2tbsp vegetable oil
2 tbsp soy sauce
2 tbsp sherry or water
1 tsp cornfour
1/4 tsp salt

Prepare accompaniment - rice or noodles
Wash and dry meat and cut into matchstick like strips
Wash and prepare vegetables according to type, crush garlic, cut the carrot into thin batons, the pepper into strips and the broccoli into florets. Peel ginger and dice finely.
Thinly slice mushrooms, courgettes, scallions and drain the sweet corn.
Heat oil, cook the meat on medium heat for 10 minutes, then add the garlic, ginger ad carrot and cook for a further 5-6 minutes. Use tow wooden spoons to stir the stir-fry
Add the broccoli and pepper. Cook for 5 minutes and finally add the remaining vegetables and nuts. Continue to stir-fry until vegetables are cooked but still crisp.
Dissolve the cornflour in 2 tablespoons of water and soy sauce. Add to the wok with the sherry and seasoning. Stir to coat the vegetables and cook the cornflour.


Quick Tomato Sauce
Makes 550ml

1 clove garlic
1 tbsp chopped mixed fresh herbs, such as parsley, thyme, rosemary and chives
400g can chopped tomatoes
150ml dry white wine
1 tbsp tomato puree
salt & pepper
3 tsp cornflour

Crush garlic. Put garlic, herbs, tomatoes, wine, tomato puree and salt and pepper in a saucepan and mix well.
Bring slowly to the boil, cover and simmer gently for 20 minutes, stirring occasionally, in a small bowl, blend cornflour with 1 tablespoon of water
Stir cornflour mixture into tomato sauce, mixing well and bring the sauce back to the boil, stirring. Simmer gently for 3 minutes. Adjust the seasoning before serving. Serve with fish, meat or poultry.


Tomato Basil Sauce
Makes 600ml

6 spring onions
1 clove garlic
2 tsp olive oil
450g tomatoes
2 tbsp chopped fresh basil
1 tbsp tomato puree
1/2 tsp caster sugar
12 tsp medium sherry
salt & pepper

Chop spring onion finely and crush garlic. In a saucepan, heat oil for 1 minute. Add onions and garlic and cook for 5 minutes, stirring.
Peal and chop tomatoes finely and add to saucepan, mixing well. Stir the basil, tomato puree, sugar, sherry and salt and pepper into the tomato mixture and mix well.
Bring slowly to the boil, cover and simmer for 20 minutes, stirring occasionally. Adjust the seasoning before serving. Serve with fresh filled pasta, such as tortellini or ravioli.


Salsa
Make 200ml

2 clove garlic
1 red chilli
2 tbsp chopped mixed fresh herbs, such as parsley, thyme, rosemary and chives
400g can chopped tomatoes
juice of 1 lime
salt & pepper

Crush garlic and seed and finely chop the chilli.
Place garlic, chilli, chopped herbs, tomatoes, limejuice and salt and pepper in a saucepan and mix well.
Bring slowly to the boil and simmer, uncovered for 10 minutes, stirring occasionally. The salsa may be served hot or cold. Serve with Mexican foods such as filled tortillas.


Black Bean Sauce
Makes 425ml

1 green chilli
4 spring onions
1 garlic clove
2 1/2 cm piece fresh root ginger
2 tsp sesame oil
55g fermented black beans
300ml vegetable stock
salt & pepper
3 tsp cornflour

Seed and chop chilli finely. Chop spring onions finely and crush garlic. Peal and chop ginger finely. In a saucepan, heat oil for 1 minute.
Add chilli, onions, garlic and ginger and cook for 5 minutes stirring. Stir in beans, stock and salt and pepper and mix well. Bring slowly to the boil, cover and simmer for 10 minutes, stirring occasionally. In a small bowl, blend cornflour with 1 tablespoon water.
Stir cornflour mixture into the sauce and bring slowly to the boil, stirring continuously. Simmer gently for 3 minutes and adjust the seasoning before serving, serve with Chinese dishes such as stir-fry.