Recipes

Pasta Primavera Sauce

This pasta sauce is low fat but doesn't taste it! Makes 6 servings

1 can Diced Tomatoes
1 can Tomato Paste
3/4 cup fresh broccoli florets
3/4 cup thinly sliced carrots
1/2 cup zucchini chunks
1/2 cup sliced green bell pepper
1/2 cup red bell pepper, sliced
2 cloves garlic, chooped
2 bay leaf
1 tablespoon olive oil
1/2 teaspoon dried basil
1/2 teaspoon dried rosemary
1/2 teaspoon dried oregano
1/2 teaspoon dried thyme
1 1/2 teaspoon salt
1/4 teaspoon ground black pepper
1 teaspoon white sugar
1/2 cup water

Here’s a low GI meal with a difference:-
(Source: The New Glucose Revolution by Prof. Jennie Brand-Miller et al)

Moroccan Chicken on Couscous

LOW GI:
Kj         1500
Kcal      360      
Carb     43g                  
Fat       9g
Fibre     4g

Ingredients:

2 teaspoons ground cumin
2 teaspoons ground coriander
1 teaspoon ground fennel
1 x 400g can chickpeas, drained and patted dry
2 gloves of garlic, finely chopped
2 red chillies, finely chopped
1 tablespoon olive oil
500g chicken breast fillets, sinews removed
½ bunch flat-leafed parsley, roughly chopped
1 preserved lemon, pith discarded, rinsed and thinly sliced
½ cup (125ml) dry white wine
1 cup (200g) couscous
½ cup (90g) raisins
Juice of 1 lemon
Salt
Freshly ground black pepper

1.       Combine the cummin, coriander and fennel in a mixing bowl, and toss the chickpeas in the spices.
2.       Heat the olive oil in a large work or frying pan.  Add the garlic and chillies and cook, stirring for 1 minute.
3.       Toss the chickpeas into the pan and cook until the aroma of the spices comes through – approximately 2 minutes.  Place chickpeas in a large bowl and set aside.
4.       Add 1 tablespoon olive oil to the pan and cook the chicken fillets for approximately 4 minutes or until just cooked through.  Add to the chickpeas and stir the chopped parsley and preserved lemon slices through.
5.       To make a sauce, deglaze the pan with the wine, simmering for 2 minutes.
6.       Pour over the chicken mixture and keep warm.
7.       Place the couscous in a large mixing bowl and pour 1 cup of boiling water over the top.  As the couscous plumps up, gently fork through the raisins, lemon juice, salt and pepper.

Serves 6

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