Low GI Recipes of the Month
Creamy crispy fish pie
This fish pie created by Dairy Australia’s dietitians has a scrunchy, crunchy filo twist and is on the table in not much more than 30 minutes. Serve it with a grainy bread roll to mop up the juices and a big crispy mixed salad.
Cooking time 20–25 minutes
2 teaspoons olive oil
1 leek, finely sliced
2 cloves garlic, finely chopped
2 cups (500 ml) reduced fat milk
1 teaspoon salt-reduced chicken stock powder
2 tablespoons cornflour
400 g (14 oz) firm white fish fillets, cut into cubes
300 g (10½ oz) broccoli, cut into florets
½ cup frozen green peas, thawed
6 sheets filo pastry
2 tablespoons reduced fat milk, extra
olive oil spray
- Preheat the oven to 180ºC (350ºF).
- Heat oil in a large frying pan. Add leek and garlic, cooking for 2–3 minutes until tender. Pour in milk and stock powder, bring to a gentle simmer.
- Combine cornflour with 2 tablespoons of water in a small bowl and stir until a smooth paste forms. Add to milk mixture and continue stirring over a low heat until thickened.
- Add fish, broccoli and peas to sauce and heat through. Transfer mixture to a 2-litre (8-cup) capacity ovenproof dish.
- Lightly brush pastry sheets with extra milk and layer on top of each other. Cut widthways into 6 strips.
- Scrunch each length of pastry and place on top of the fish mixture. Spray lightly with oil and bake for 10–15 minutes, until pastry is golden and fish and vegetables are tender.
Nutrition analysis per serve
Energy 1370 kJ/ 326 Cal; 6 g fat (includes saturated fat 2 g); 6 g fibre; 38 g protein; 27 g carbohydrate
Click HERE for more calcium-rich Dairy Australia recipes to try.
Turkey and Bean Chilli with Avocado Salsa
This recipe is from a new book called Magic Foods from the editors at Readers Digest that’s packed with recipes, menus and foods to help people achieve better blood glucose management. To find out more about it, check the link to Readers Digest at the end of the recipe. The chili will keep, covered, in the refrigerator for up to 2 days or in the freezer in an airtight container for up to 3 months.
Serves 8 (One serving of chilli is 1¼ cups chilli and 2 tablespoons salsa)
Preparation time: 35 minutes
Cooking time: 1 hour 10 minutes
12 oz (340 g) lean ground turkey breast
¼ cup chili powder (or to taste)
1 tablespoon ground cumin
1½ teaspoons dried oregano
2 teaspoons canola oil
2 cups chopped onion (1 large)
4 garlic cloves, minced
2 x 4½ ox (130 g) cans chopped green chillies
1 x 28 oz (800 g) can diced tomatoes (undrained)
1 x 14 oz (400 g) can reduced-sodium chicken broth
1 x 19 oz (540 g) can black beans, drained and rinsed
1 x 19 oz (540 g) can red kidney beans, drained and rinsed
2 medium Hass avocados, diced
2/3 cup, seeded fresh tomato (1 medium plum tomato)
¼ cup finely diced white or red onion
2 tablespoons minced, seeded jalapeno pepper (chilli) (1 small)
2 tablespoons chopped fresh cilantro (coriander)
2 tablespoons lime juice
¼ teaspoon salt, or to taste
- Cook the ground turkey with the chili powder, cumin and oregano in a large non-stick skillet over medium-high heat, breaking up the meat and mixing in the spices with a wooden spoon, until browned, 4 to 5 minutes. Remove from the heat and set aside.
- Heat the oil in a Dutch oven (large casserole) over medium heat. Add the onion and cook, stirring often, until softened, 3 to 5 minutes. Add the garlic and green chiles. Cook, stirring, until fragrant, 1 to 2 minutes. Add the tomatoes, broth and browned ground turkey. Bring to a simmer. Reduce heat to low. Cover and simmer, stirring occasionally, for 45 minutes.
- Stir in the black beans and kidney beans. Return to a simmer. Cover and simmer over low heat until flavours have blended, 15 to 20 minutes.
- To make the Avocado Salsa: combine the avocado, tomato, onion, jalapeno, cilantro, lime juice and salt in a medium bowl. Toss gently to mix.
- Spoon 2 tablespoons of salsa on each serving of chilli.
Nutrition analysis per serve
Energy1373 kJ/ 327 Cal; 11 g fat (includes saturated fat 1 g); 12 g fibre; 23 g protein; 38 g carbohydrate
To find out more about Magic Foods click HERE.