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Low GI Recipes
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"Gushers" are quickly-digested carbohydrates that cause a rapid rise in blood glucose and fuel appetite.
"Tricklers" are slowly-digested carbohydrates that are slowly released into the bloodstream and sustain satiety."
Johanna Burani, MS, RD, CDE
Nutrition Works
Morristown, New Jersey
Expertise in individualized, low-glycemic index (low GI) meal planning.
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Baked Spiced Pears w/ Zabaglione Sauce
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Pears with cinnamon and cardamom are a marriage made in culinary heaven. Adding the most “divine” of all Italian sauces, zabaglione, makes this dessert a truly ethereal experience. This full-bodied dessert relies exclusively on the wholesome flavors of its ingredients and not added fats, making it an excellent finish to a hearty holiday meal.
Serving size: ½ pear with 2 tbsp sauce. Serves 4.
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Ingredients
2 ripe Bosc pears
2 tablespoons sugar, divided
¼ teaspoon ground cinnamon
¼ teaspoon ground cardamom
1 egg yolk
2 tablespoons marsala wine
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Directions
1. Preheat oven to 350 degrees Fahrenheit.
2. Peel, halve and core pears. Place them cut side down in a rectangular baking pan with just enough water to cover the bottom of the pan.
3. Combine 1 tablespoon sugar and spices, sprinkle ½ of the mixture over pears. Bake 5 minutes. Turn pear halves over, sprinkle with remaining sugar-spice mixture and continue to bake for another 5 minutes. Pears are done when they are easily pierced by a fork but still hold their shape. Remove from oven to individual dessert dishes. Set aside.
4. To make the sauce, mix the egg yolk and remaining sugar in a very small saucepan. Using a wooden spoon, mix vigorously for at least 5 minutes. Slowly add in the marsala and mix well.
5. Heat over low flame stirring constantly for approximately 1 minute or until the mixture thickens WITHOUT COMING TO A BOIL.
6. Pour sauce over pear halves and serve warm or at room temperature.
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Nutritional Information
Calories: 99
Carbohydrates: 21 g
Protein: 1 g
Fat: 2 g
Saturated Fat: < 1 g
Cholesterol: 55 mg
Fiber: 2 g
GI Value: 43 - low
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