Low GI Recipe of the Month

Eat for life and pleasure
Healthy can also mean total taste sensation and that’s what the recipes this month reproduced from Healthy Food Guide deliver. This monthly magazine was specifically created to help us eat for life and pleasure. Written by dietitians and guided by an editorial board of acknowledged experts, it gives simple answers to important questions on diet and nutrition explaining the proven scientific links between nutrition and health in everyday language. Every month the magazine is packed with delicious dishes using affordable ingredients and simple preparation. If you love this month’s recipes in GI News and would like to try more, check out the exclusive offer for Australian-based GI News readers who subscribe to Healthy Food Guide’s NEW SUBSCRIBER special offer.

Tandoori vegetables with cucumber yoghurt
GI News readers are always on the lookout for healthy ways to enjoy a moderate serving of potatoes. Here’s a very tasty option using yoghurt and chickpeas to substantially reduce the overall GI of the meal. It’s a complete meal in itself, but you may like to enjoy it as an accompaniment to tandoori chicken or lamb cutlets.

Serve 4 as a main (6 as a side dish)
Time to make: 45 minutes plus marinating time

400 g (14 oz) pontiac potatoes, washed and cut into 2 cm (3/4 inch) slices
200 g (7 oz) low fat plain yoghurt
4 tablespoons tandoori paste
300 g 10½ oz) eggplant (aubergine), cut into 3 cm (1¼ inch) thick slices
100 g (3½ oz) green beans
Vegetable oil spray
400 g (14 oz) canned chickpeas, drained and rinsed

Cucumber yoghurt
1 Lebanese cucumber, grated
Pinch salt
100 g (3½ oz) low fat plain yoghurt

1. Microwave potato slices on high (100%) for 3–5 minutes, until half cooked. In a small jug, whisk together the yoghurt and tandoori paste.
2. Set aside 2 tablespoons of tandoori mix for later, and use the remainder to coat the eggplant and potato. Place in the fridge for 30 minutes. Coat beans with reserved tandoori mix and marinate all vegetables for a further 10 minutes.
3. Preheat oven to 200ºC (400ºF). Line a roasting dish with baking paper and spray with oil. Add eggplant and potato; bake for 20 minutes. Add beans and cook for a further 10 minutes.
4. Meanwhile, combine cucumber and salt and set aside for 5 minutes. Squeeze out any excess liquid. Mix with the yoghurt.

Nutrition analysis per serve
Energy 978 kJ/ 233 Cal; 3.4 g fat (includes saturated fat 0.4 g); 7.5 g fibre;12.8 g protein; 33.4 g carbohydrate

GI Express: Chicken, broccoli and basil red curry stir-fry
If you wanted to reduce the fat a little, try coconut-flavoured evaporated milk instead of coconut milk. It still makes a very tasty dish, although the flavour isn’t quite as authentic.

Serves 4
Cooking time 8–10 minutes

Vegetable oil spray
300 g (10½ oz) chicken thigh fillets, thinly sliced
2 teaspoons red curry paste
¼ cup (60 ml) water
½ cup low fat coconut milk
2 heads (approx 350 g/12 oz) broccoli, cut into small florets
½ cup picked basil leaves
4 green (spring) onions (shallots), thinly sliced
1 teaspoon soy sauce

To serve
Steamed basmati rice

Heat a wok on high heat and spray well with vegetable oil spray. Add chicken and red curtry paste. Fry for 1–2 minutes until paste is fragrant. Add water and coconut milk and simmer for 2 minutes. Add broccoli and toss. Cook for 3–4 minutes until broccoli starts to soften. Add basil leaves, green onions and soy sauce. Cook a further minute. Serve with steamed rice.

Nutrition analysis per serve
Energy 1739 kJ/ 414 Cal; 12 g fat (includes saturated fat 4.4 g);5 g fibre; 22.5 g protein; 50 g carbohydrate

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Recipes and pictures reproduced courtesy of Healthy Food Guide Magazine.