Easy Glycemic Index Recipes

Having trouble finding food to eat that has a low number on the glycemic index?  Think that the food will be gross and hard to make? Think again – with these great recipes, you won’t realize you’re eating healthy!

Yummy Chicken with Fried Rice

What to Do:

12 fl. oz of chicken stock

1½ oz brown rice

5 ½ oz cooked chickpeas

2 fl. oz light soy sauce

1 tsp sesame oil

2 cubed boneless skinless chicken breasts

8 oz sliced mushrooms

1 green onion, chopped

1 carrot, diced

2 sticks sliced celery

8 oz bean sprouts

Salt, to taste

Add 10 fl. oz of your chicken stock (uncooked chicken), salt, and your rice to a saucepan around medium size. After the water boils, immediately turn the heat down to low and cook it covered for about 25 minutes or until all the water is gone.

Stir the rice with a spork, but leave it be for now.

Add some sesame oil to a large non-stick skillet (this is important) and heat over a medium-high heat . Cook the chicken and mushrooms until the chicken is thoroughly white.

Add the onions, carrots, celery, chickpeas, and rice.  Cook for 2 minutes while stirring.

Then add your left over chicken stock and soy sauce.  Cook for another 5 minutes. Add the sprouts and mix.

Prepare to eat this delicious glycemic friendly meal!

(Best enjoyed with a light salad)

Fresh Chicken Tarragon Delight

What You Need:

2 chicken cutlets (Approximately 4 oz each)

2 teaspoons of vegetable oil

8 oz sliced mushrooms

2 oz. white wine

1 teaspoon of margarine

1 tsp. dried tarragon

Fresh ground pepper

1 small onion chopped

4 oz. chicken stock or water

Start with a non-stick pan. Then add your oil and heat over a medium to high heat. Sprinkle your chicken with ground pepper (not too fine) – sauté in the oil until it is finished. Remove the chicken and cover.

(Same pan) Add the margarine and sauté both the mushrooms and the 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 chicken.

Suggestions: A nice companion to this glycemic meal is rice.

Everybody Loves GI Chocolate Cookies

What You Need:

3oz non-hydrogenated soft margarine

3oz whole meal flour

1 tablespoon of wheat bran

Sugar substitute equivalent to about 4oz of sugar

¼ pint cooked white kidney beans

1½oz unsweetened cocoa powder

3 fl oz skim milk

1 egg

2 teaspoons of vanilla

½ teaspoon of baking soda

Puree the 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 puree until a bowl.  Make sure to beat until mixed.

Preheat >375 degrees Fahrenheit. Grab a teaspoon and put a huge blob of mixture onto a wax paper-lined baking sheet. Bake them until they are hard (but not rigid), or about 10 minutes

Note:  What is the bean paste for?  It keeps the batter from drying out and adds more fiber to your cookies.  Don’t worry, you cannot taste them.

For more glycemic index recipes, change them to have more fibers and proteins!