The Everything Low-Glycemic Cookbook: Includes Apple Oatmeal Breakfast Bars, Parmesan Artichoke Dip, Creamy Cauliflower Soup, Mushroom Pork Medallions, ... Biscotti ...and hundreds more! (Everything®) by Carrie S. Forbes Page B
Authors: Carrie S. Forbes
Calories: 346 | Fat: 20 g | Protein: 19 g | Sodium: 634 mg | Fiber: 5 g | Carbohydrates: 18 g | Sugar: 3 g | GI: Low
Arugula and Fennel Salad with Pomegranate
Pomegranates pack a high dose of beneficial health-promoting antioxidants. They are in peak season October through January; you can also substitute dried cranberries.
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INGREDIENTS | SERVES 4
2 large navel oranges
1 pomegranate
4 cups arugula
1 cup thinly sliced fennel
4 tablespoons olive oil
Salt and pepper, to taste
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Fennel Facts
Fennel, a crunchy and slightly sweet vegetable, is a popular Mediterranean ingredient. Fennel has a white or greenish-white bulb and long stalks with feathery green leaves stemming from the top. Fennel is closely related to cilantro, dill, carrots, and parsley.
Cut the tops and bottoms off the oranges and then cut away the remaining peel. Slice each orange into 10–12 small pieces.
Remove the seeds from the pomegranate.
Place the arugula, orange pieces, pomegranate seeds, and fennel slices into a large bowl.
Coat the salad with olive oil and season with salt and pepper as desired.
Per Serving: Calories: 224 | Fat: 15 g | Protein: 3 g | Protein: 3 g | Sodium: 609 mg | Carbohydrates: 24 g | Sugar: 15 g | GI: Low
Lentil Salad
This is a salad with a burst of protein. Serve it as a side or as a main lunch course.
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INGREDIENTS | SERVES 4
1 (1-pound) bag lentils (green, yellow, or red)
1 medium onion, peeled and chopped
1 ⁄ 2 cup wine vinegar
Salt, to taste
1 medium carrot, peeled and diced
2 stalks celery, chopped
2 medium tomatoes, sliced
1 cup French Dressing (see recipe in Chapter 2 )
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A Note about Lentils
Like other legumes, lentils are an excellent source of dietary fiber and protein. Due to their small size, lentils cook faster than other beans and legumes. Dried lentils can keep well in the pantry for up to 1 year.
Cover the lentils with water in a medium saucepan and add the onions and wine vinegar. Bring to a boil, lower the heat, and simmer until the lentils are soft, about 45 minutes. Sprinkle with salt.
Toss with the diced carrot and chopped celery and then arrange the tomatoes around the mound of lentils. Sprinkle with French Dressing and serve warm or at room temperature.
Per Serving: Calories: 287 | Fat: 20 g | Protein: 7 g | Protein: 27 g | Sodium: 631 mg | Carbohydrates: 25 g | Sugar: 6 g | GI: Very low
Portobello Mushroom Salad with Gorgonzola, Peppers, and Bacon
The hot Gorgonzola cheese sets this salad apart as an impressive main course or lunch.
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INGREDIENTS | SERVES 4
2 large Portobello mushrooms
1 ⁄ 2 cup French Dressing (see recipe in Chapter 2 )
4 strips bacon
4 ounces Gorgonzola cheese, crumbled
1 ⁄ 2 cup mayonnaise
2 cups chopped romaine lettuce
1 ⁄ 2 cup chopped roasted red pepper
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Mushroom Choices
There are many varieties of mushrooms available. Brown mushrooms have a robust flavor. White button mushrooms are delicious in sauces, and the big ones work well when stuffed or grilled. Get wild mushrooms from a reputable mycologist. Never guess if a wild mushroom that you find in the woods is safe. It may be poisonous!
Marinate the mushrooms for 1 hour in the French Dressing. Fry the bacon in a small frying pan over medium heat until crisp; set it on paper towels and crumble it.
On a hot grill or in a broiler, grill the mushrooms for 3 minutes per side. Cut them in strips.
While the mushrooms are cooking, heat the Gorgonzola and mayonnaise in a small saucepan on low until the cheese melts.
Place the mushrooms on the bed of lettuce. Sprinkle with the bacon. Drizzle with the cheese mixture and garnish with roasted red peppers.
Per Serving: Calories: 365 | Fat: 31 g | Protein: 11 g | Protein: 12 g | Sodium: 413 mg | Carbohydrates: 12 g | Sugar: 3 g | GI: Very low
Fig and Parmesan Curl Salad
This mixture may sound a bit different, and it is! In addition to being unique, it is also delicious.
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INGREDIENTS | SERVES 2
4 fresh figs, cut into halves, or 4
Arugula and Fennel Salad with Pomegranate
Pomegranates pack a high dose of beneficial health-promoting antioxidants. They are in peak season October through January; you can also substitute dried cranberries.
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INGREDIENTS | SERVES 4
2 large navel oranges
1 pomegranate
4 cups arugula
1 cup thinly sliced fennel
4 tablespoons olive oil
Salt and pepper, to taste
----
Fennel Facts
Fennel, a crunchy and slightly sweet vegetable, is a popular Mediterranean ingredient. Fennel has a white or greenish-white bulb and long stalks with feathery green leaves stemming from the top. Fennel is closely related to cilantro, dill, carrots, and parsley.
Cut the tops and bottoms off the oranges and then cut away the remaining peel. Slice each orange into 10–12 small pieces.
Remove the seeds from the pomegranate.
Place the arugula, orange pieces, pomegranate seeds, and fennel slices into a large bowl.
Coat the salad with olive oil and season with salt and pepper as desired.
Per Serving: Calories: 224 | Fat: 15 g | Protein: 3 g | Protein: 3 g | Sodium: 609 mg | Carbohydrates: 24 g | Sugar: 15 g | GI: Low
Lentil Salad
This is a salad with a burst of protein. Serve it as a side or as a main lunch course.
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INGREDIENTS | SERVES 4
1 (1-pound) bag lentils (green, yellow, or red)
1 medium onion, peeled and chopped
1 ⁄ 2 cup wine vinegar
Salt, to taste
1 medium carrot, peeled and diced
2 stalks celery, chopped
2 medium tomatoes, sliced
1 cup French Dressing (see recipe in Chapter 2 )
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A Note about Lentils
Like other legumes, lentils are an excellent source of dietary fiber and protein. Due to their small size, lentils cook faster than other beans and legumes. Dried lentils can keep well in the pantry for up to 1 year.
Cover the lentils with water in a medium saucepan and add the onions and wine vinegar. Bring to a boil, lower the heat, and simmer until the lentils are soft, about 45 minutes. Sprinkle with salt.
Toss with the diced carrot and chopped celery and then arrange the tomatoes around the mound of lentils. Sprinkle with French Dressing and serve warm or at room temperature.
Per Serving: Calories: 287 | Fat: 20 g | Protein: 7 g | Protein: 27 g | Sodium: 631 mg | Carbohydrates: 25 g | Sugar: 6 g | GI: Very low
Portobello Mushroom Salad with Gorgonzola, Peppers, and Bacon
The hot Gorgonzola cheese sets this salad apart as an impressive main course or lunch.
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INGREDIENTS | SERVES 4
2 large Portobello mushrooms
1 ⁄ 2 cup French Dressing (see recipe in Chapter 2 )
4 strips bacon
4 ounces Gorgonzola cheese, crumbled
1 ⁄ 2 cup mayonnaise
2 cups chopped romaine lettuce
1 ⁄ 2 cup chopped roasted red pepper
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Mushroom Choices
There are many varieties of mushrooms available. Brown mushrooms have a robust flavor. White button mushrooms are delicious in sauces, and the big ones work well when stuffed or grilled. Get wild mushrooms from a reputable mycologist. Never guess if a wild mushroom that you find in the woods is safe. It may be poisonous!
Marinate the mushrooms for 1 hour in the French Dressing. Fry the bacon in a small frying pan over medium heat until crisp; set it on paper towels and crumble it.
On a hot grill or in a broiler, grill the mushrooms for 3 minutes per side. Cut them in strips.
While the mushrooms are cooking, heat the Gorgonzola and mayonnaise in a small saucepan on low until the cheese melts.
Place the mushrooms on the bed of lettuce. Sprinkle with the bacon. Drizzle with the cheese mixture and garnish with roasted red peppers.
Per Serving: Calories: 365 | Fat: 31 g | Protein: 11 g | Protein: 12 g | Sodium: 413 mg | Carbohydrates: 12 g | Sugar: 3 g | GI: Very low
Fig and Parmesan Curl Salad
This mixture may sound a bit different, and it is! In addition to being unique, it is also delicious.
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INGREDIENTS | SERVES 2
4 fresh figs, cut into halves, or 4