These tasty dishes combine ingredients that have low glycemic index scores. In fact, the salad that follows has so little carbohydrate value it comes in at zero for the GI score, according to Jennie Brand-Miller, PhD, co-author of The Glucose Revolution: The Authoritative Guide to the Glycemic Index (Marlowe & Co., 1999).
Serves 6 / Arugula lends a tangy and peppery flavor to this simple yet satisfying salad.
3 tablespoons extra-virgin olive oil
1/2 teaspoon Dijon mustard
1 lemon, juiced
1-2 bunches fresh arugula, washed and dried
2 large tomatoes, cut into wedges
1/4 cup walnuts
10-12 Kalamata or other zesty olives
2-3 tablespoons grated Romano or Parmesan cheese
1. Mix olive oil, mustard, and lemon juice in a large salad bowl. Add arugula and tomato wedges, and toss to coat with dressing. Top with walnuts, olives, and cheese, and serve.
Nutrition Facts Per Serving: Calories: 123 calories % fat calories: 76 Fat: 11g Saturated Fat: 2g Cholesterol: 2mg Carbohydrate: 5g Protein: 3g
Sweet Potato and Rosemary Soup
Serves 4 / Believe it or not, sweet potatoes have a lower glycemic index than other potatoes. They’re also full of flavor. This hearty soup is a wonderful remedy for cold winter days and can either stand alone as an entrée or work as the perfect companion for most meat, poultry, and fish dishes. It has a GI score of 57.
1 large clove garlic, chopped
1 tablespoon olive oil
6 cups chicken broth
4 cups cubed sweet potatoes
1/4 teaspoon white pepper, to taste
1/4 teaspoon salt, to taste
1 tablespoon finely chopped fresh rosemary
1 cup low-fat milk
1. In a large pot, sauté garlic in olive oil over medium-high heat for 30 seconds. Add chicken broth and potatoes and bring to a boil. Reduce heat to low, cover, and simmer for 25 minutes or until tender.
2. Purée soup in batches in a blender or food processor until smooth. Return to pot and add white pepper, salt, rosemary, and milk. Stir well until blended, warm through, and adjust seasonings. Serve hot, garnished with sprigs of fresh rosemary.
Nutrition Facts Per Serving: Calories: 221 calories % fat calories: 18 Fat: 5g Saturated Fat: `g Cholesterol: 2mg Carbohydrate: 38g Protein: 8g