Low GI Recipes of the Month

The low GI recipes this month are from Zest, Catherine Saxelby’s new cookbook written with Woman’s Day Food Director, Jennene Plummer and published by Hardie Grant. Each recipe has been analysed for calories/kilojoules, fat, fibre and sodium. Low GI recipes are highlighted.

Instant berry fool
Instead of berries you can use chopped mangoes, papaya, bananas or passionfruit says Jennene. And if you are wondering what to do with those leftover yolks, use them to bind patties or meat balls or to enrich sauces. They can also be frozen for up to a month.
Serves 4

3 egg whites
¼ cup (55 g/2 oz)caster sugar
2 cups (500 ml) low fat pouring custard
2 cups (300 g/10 1/2 oz) mixed berries of choice
1 tablespoon chopped toasted almonds

1. In a clean, dry bowl, beat the egg whites with an electric beater until soft peaks form. Take care not to over-beat them, though, or they will collapse and cannot be used.
2. Gradually add then sugar, beating until it is thick and glossy.
3. Gently fold in the custard and berries and spoon into serving glasses. Chill until required. Serve topped with almonds.

Nutrition analysis per serve
810 kJ/193 Cal; 3 g fat (includes saturated fat 1 g); 2 g fibre; 9 g protein; 33 g carbohydrate; 100 mg sodium

Chicken and sweetcorn soup
To serve, whisk an egg and stir through soup just before serving to make ‘egg flowers’ – shreds of cooked egg through the soup, says Jennene. For a change, add 120 g (4 oz) of thinly sliced button mushrooms and some sliced chilli.
Serves 4

2 cups (500 ml) chicken stock
2 cups (500 ml) water
¼ cup (60 ml) sherry
1 tablespoon grated ginger
3 garlic cloves, crushed
1 skinless chicken breast fillet, thinly sliced
400 g (14 oz) creamed corn
50 g (1½ oz) baby corn, halved lengthwise
½ bunch choy sum, sliced
6 green onions (spring onions/shallots), sliced

To serve
soy sauce
grainy bread or bread rolls

1. In a large saucepan combine the stock, water, sherry, ginger and garlic. Bring to the boil then reduce the heat and simmer for 3 minutes.
2. Stir in the thin chicken slices and corn and simmer for 5 minutes. Add the choy sum and green onions and simmer for another minute.
3. Ladle the soup into bowls and serve immediately with a drizzle of soy sauce if desired. Accompany with grainy bread.

Nutrition analysis per serve (includes 1 slice of sourdough or grainy bread)
1215 kJ/289 Cal; 6 g fat (includes saturated fat 1 g); 6 g fibre; 21 g protein; 32 g carbohydrate; 815 mg sodium