Low GI Recipe: Broiled Cod with Vinaigrette Topping

My grandfather owned a fish store and so fish was often on the menu when we ate at Grandma’s.  If she were cooking just for us kids she wouldn’t fuss too much, but who knew?  We all loved this recipe and always cleaned our plates!

Low GI Recipe: Broiled Cod with Vinaigrette Topping My grandfather owned a fish store and so fish was often on the menu when we ate at Grandma’s. If she were cooking just for us kids she wouldn’t fuss too much, but who knew? We all loved this recipe and always cleaned our plates!

Created by: Johanna Burani – EatGoodCarbs.com Cuisine: Italian Recipe type: Non-vegetarian Entree Serves: 2 Ingredients

  • 2 5-oz fresh cod filets
  • 2 tablespoons egg substitute
  • ¼ cup seasoned breadcrumbs
  • vegetable spray
  • 1 tablespoon sherry vinegar
  • 1 teaspoon olive oil
  • 1 clove garlic, finely minced
  • freshly ground sea salt to taste
  • freshly ground black pepper to taste
  • 4 large sprigs flat parsley, finely chopped

Instructions

  1. Rinse filets under cold water, pat dry. Set aside.
  2. Coat the bottom of a shallow baking dish with vegetable spray. Set aside.
  3. In two separate bowls place the egg substitute and the breadcrumbs.
  4. Dip filets into the egg substitute first and then the breadcrumbs, making sure to coat the filets entirely on both sides. Lay them flat in the baking dish, bottom side up. Set aside.
  5. Prepare the vinaigrette by whisking together the next 5 ingredients (vinegar through black pepper). Set aside.
  6. Broil filets 6 inches from the broiling unit for approximately 2 ½ – 3 minutes. Carefully flip the filets over and broil for another 2 ½ minutes or until flaky and fully cooked. Remove baking dish from oven.
  7. Sprinkle the parsley over the top of the filets, drizzle the vinaigrette. Serve immediately.

Nutrition Information Serving size: 1 fillet Calories: 143 Fat: 4g Saturated fat: <1g Carbohydrates: 8g Fiber: 1g Protein: 20g Cholesterol: 40mg

Low GI Recipe: Fruit Compote with Grand Marnier

Italians eat fruit for dessert. Fresh fruit must be just that – fresh. As the winter season draws to an end, before the spring berries and early fruits (like apricots and cherries) appear, cooks take their not-so-fresh-anymore apples and pears and slowly stew them, often adding spices and liqueur. Here’s how I do it.

Low GI Recipe: Fruit Compote with Grand Marnier Italians eat fruit for dessert. Fresh fruit must be just that – fresh. As the winter season draws to an end, before the spring berries and early fruits like apricots and cherries appear, cooks take their no-so-fresh-anymore apples and pears and slowly stew them, often adding spices and liqueur. Here’s how I do it.

Created by: Johanna Burani – EatGoodCarbs.com Cuisine: Italian Recipe type: Healthy Dessert Serves: 9 Ingredients

  • 3 large cooking apples (Cortland, Jonathan, Macintosh)
  • 2 ripe pears (Bosc)
  • 1 ½ tablespoons Grand Marnier liqueur
  • ⅛ teaspoon ground cardamom

Instructions

  1. Wash, core and cut the fruit into bite-size pieces (do not peel). Place them in a 3-quart heavy saucepan. Cover the pan and cook slowly over low heat for 15 minutes, stirring frequently.
  2. Uncover the pan, add in the liqueur, increase the heat and cook for another 2-3 minutes to allow the alcohol to evaporate.
  3. Remove from heat, add the cardamom and mix thoroughly. Chill before serving.

Nutrition Information Serving size: ½ cup Calories: 40 Fat: <1g Saturated fat: 0 Carbohydrates: 9g Fiber: 2g Protein: <1g Cholesterol: 0mg

Low GI Recipe: Orecchiette and Broccoli alla Franca

I’ve known Franca almost as long as I know my husband (39 years). They were high school friends and anytime we visit my husband’s hometown, Reggio Emilia (about 30 minutes west of Bologna), we always wind up at Franca’s house for dinner. Her culinary prowess is as acclaimed as her affable personality, wit and contagious laugh. Recently I asked her for one of her recipes that I could share with GI News readers; she wrote this up for me in less than 5 minutes!

Low GI Recipe: Orecchiette and Broccoli alla Franca I’ve known Franca almost as long as I know my husband (39 years). They were high school friends and anytime we visit my husband’s hometown, Reggio Emilia (about 30 minutes west of Bologna), we always wind up at Franca’s house for dinner. Her culinary prowess is as acclaimed as her affable personality, wit and contagious laugh. Recently I asked her for one of her recipes that I could share with blog readers; she wrote this up for me in less than 5 minutes!

Created by: Johanna Burani – EatGoodCarbs.com Cuisine: Italian Recipe type: Pasta Serves: 4 Ingredients

  • 1 heaping tablespoon kosher salt
  • 1 2-lb. head of fresh broccoli
  • 8 oz. uncooked orecchiette
  • 1 oz. freshly grated pecorino romano cheese
  • 1-2 cloves garlic, minced
  • 3 tablespoons extra virgin olive oil

Instructions

  1. Bring 5 quarts of water to a boil and add the salt.
  2. In the meantime, wash the broccoli and divide it up into small florets, trim the stems and cut into small slices.
  3. When the water starts to boil, add the pasta and, after about 3-4 minutes, add in the broccoli. Cook over moderate heat for 10-11 minutes, stirring frequently with a wooden spoon.
  4. While the pasta and broccoli are cooking, add half of the cheese, the garlic, 2-3 tablespoons of the cooking water and 1 tablespoon of oil in a small bowl; mix to form a dense paste.
  5. When the pasta and broccoli are cooked, drain them, keeping aside ½ cup of the cooking water.
  6. Place the pasta quickly in a preheated serving bowl, add the remaining olive oil (2 tablespoons) and the cheese paste. Add some of the reserved cooking water if the pasta is too dry. Serve immediately with abundant cheese sprinkled on top.

Notes Franca says: Instead of the garlic, one can substitute 2-3 anchovies in oil, smashing them with a fork and adding them to the cheese. Nutrition Information Calories: 385 Fat: 14g Saturated fat: 3g Carbohydrates: 53g Fiber: 9g Protein: 16g Cholesterol: 7mg

Low GI Recipe: Cannoli Cream Dip

This is a healthful twist to the much-loved Sicilian dessert that surfaces on southern Italian holiday tables especially at this time of year.  It will be part of my Christmas menu this year.  For a truly exquisite treat for your palate look for the freshest ricotta and the best quality dark chocolate you can find.  And definitely opt for the orange flower water if you can find it.

Low GI Recipe: Cannoli Cream Dip This is a healthful twist to the much-loved Sicilian dessert that surfaces on southern Italian holiday tables especially at this time of year. It will be part of my Christmas menu this year. For a truly exquisite treat for your palate look for the freshest ricotta and the best quality dark chocolate you can find. And definitely opt for the orange flower water if you can find it.

Created by: Johanna Burani – EatGoodCarbs.com Cuisine: Italian Recipe type: Healthy Dessert Serves: 10 Ingredients

  • 15 oz (2 cups) part skim ricotta
  • ½ cup confectioner’s sugar
  • ¼ cup nonfat milk
  • 1 teaspoon orange flower water* or vanilla extract
  • 2 oz (1/4 cup) toasted pistachio nuts, chopped
  • 1 oz dark chocolate, chopped
  • (the original flavoring used in the cannoli filling is orange flower water. This may be found in gourmet or speciality food shops)

Instructions

  1. Combine in a blender the first four ingredients (ricotta through vanilla). Blenderize 50 – 60 seconds until very smooth.
  2. Fold in the nuts and chocolate.
  3. Serve immediately or refrigerate in a covered container. Serve as a dip with freshly sliced apples or pears or biscotti.

Notes Variations: Candied citron and orange may replace the nuts and chocolate. Instead of dipping sliced fruit into the cannoli cream, ripe pears may be halved vertically and cored; placing a mound of the cream on top. Nutrition Information Serving size: ¼ cup Calories: 137 Fat: 8g Saturated fat: 3g Carbohydrates: 10g Fiber: 1g Protein: 6g Cholesterol: 18mg

Low GI Recipe: Sauteed Cauliflower with Currants and Pinoli

Low GI Recipe: Sauteed Cauliflower with Currants and Pinoli

Currants are tiny dark dried grapes that hale originally from Corinth in Greece. The subtle sweetness of this fruit blends perfectly with the astringent qualities of the cauliflower, giving the combination of these ordinary ingredients a unique flavorful character. Italians love their “cavolfiore” and this is one version of what they might do with it.

Low GI Recipe: Sauteed Cauliflower with Currants and Pinoli Currants are tiny dark dried grapes that hale originally from Corinth in Greece. The subtle sweetness of this fruit blends perfectly with the astringent qualities of the cauliflower, giving the combination of these ordinary ingredients a unique flavorful character. Italians love their “cavolfiore” and this is one version of what they might do with it.

Low GI Recipe: Sauteed Cauliflower with Currants and Pinoli

Created by: Johanna Burani – EatGoodCarbs.com Cuisine: Italian Recipe type: Vegetable Side Dish Serves: 7 Ingredients

  • 2 tablespoons olive oil
  • 1 cup chopped onion (approx. 4 oz)
  • 3 cloves garlic, minced
  • 6 cups tiny cauliflower florets (approx. 18 oz)
  • 2 teaspoons freshly ground sea salt
  • ¼ teaspoon freshly ground pepper
  • ¼ cup toasted pinoli nuts
  • 2 tablespoons orange zest
  • 2 tablespoons currants

Instructions

  1. Heat the oil in a large heavy fry pan. Add the onion and sauté for 2-3 minutes or until it becomes soft and translucent.
  2. Add the garlic, cauliflower, salt and pepper. Lower the heat to a medium flame and continue cooking for 10 minutes, stirring frequently to allow for even cooking. Add the pinoli nuts and cook for another 5 minutes, raising the heat slightly.
  3. Remove from heat. Add the zest and the currants, mix well and serve.

Nutrition Information Serving size: ½ cup Calories: 100 Fat: 6g Saturated fat: <1g Carbohydrates: 10g Fiber: 3g Protein: 3g Cholesterol: 0mg

Low GI Recipe: Zucchine Carbonara-Lite Spaghetti

The traditional carbonara recipe contains a whole raw egg and bacon, among other scrumptious ingredients.  This is my vegetarian version that also eliminates even a minimal fear of Salmonella by using a pasteurized egg white product instead of a raw egg.  My dinner guests, even those seated around my table in Friuli, don’t seem to mind at all.  As with all of my recipes, additions and subtractions can be made as desired.  In fact, I was thinking about trying this recipe next time with a chopped toasted pinoli topping.

Low GI Recipe: Zucchine Carbonara-Lite Spaghetti The traditional carbonara recipe contains a whole raw egg and bacon, among other scrumptious ingredients. This is my vegetarian version that also eliminates even a minimal fear of Salmonella by using a pasteurized egg white product instead of a raw egg. My dinner guests, even those seated around my table in Friuli, don’t seem to mind at all. As with all of my recipes, additions and subtractions can be made as desired. In fact, I was thinking about trying this recipe next time with a chopped toasted pinoli topping.

Created by: Johanna Burani – EatGoodCarbs.com Cuisine: Italian Recipe type: Pasta Serves: 4 Ingredients

  • 6 long, thin zucchine (about 1 ¼ lbs)
  • 3 cloves garlic, minced
  • 1 tablespoon extra virgin olive oil
  • sea salt & freshly ground pepper, to taste
  • 2 heaping tablespoons flat-leaf parsley, finely chopped (about 10 sprigs)
  • ¼ cup egg substitute
  • ¼ cup grated cheese (pecorino or parmigiano)
  • 1 tablespoon fat free milk
  • 8 oz spaghetti, uncooked

Instructions

  1. Wash the zucchine, trim ends, and dice.
  2. Cover the bottom of a large non-stick frying pan with vegetable spray. Heat the pan and then add the zucchine and garlic. Drizzle the olive oil over the mixture and stir through. Add salt and pepper to taste.
  3. Cover the pan and cook over medium-high heat for 12 minutes, or until the zucchine are tender and golden. Stir frequently to allow for even cooking. Remove pan from heat and stir in the parsley. Set aside.
  4. In a small mixing bowl, add the egg substitute, cheese, milk and some pepper. Mix well with a fork and set aside.
  5. Cook the spaghetti according to package directions, making sure the pasta is al dente and not overcooked. Drain the pasta and return it to the pot.
  6. Quickly stir in the cheese mixture and then the zucchine. Serve immediately with grated cheese on the side.

Nutrition Information Serving size: 2 cups Calories: 286 Fat: 8g Saturated fat: 1g Carbohydrates: 47g Fiber: 4g Protein: 13g Cholesterol: <1mg

Low GI Recipe: Rice Pudding with Almond Cherry Sauce

Cherries and almonds are a match made in heaven.  That’s not to say that the rice-milk-lemon mixture isn’t a divine combination as well.  In winter, rice pudding (“budino di riso”) is cooked with lots of milk to make it creamy and is served warm by itself or with stewed dried fruit. This is the summer version: just barely enough milk to cook the rice, leaving it dry enough to take the shape of a pudding mold, served at room temperature with a warmed seasonal fruit sauce.  The Italians think of everything!

Low GI Recipe: Rice Pudding with Almond Cherry Sauce Cherries and almonds are a match made in heaven. That’s not to say that the rice-milk-lemon mixture isn’t a divine combination as well. In winter, rice pudding (“budino di riso”) is cooked with lots of milk to make it creamy and is served warm by itself or with stewed dried fruit. This is the summer version: just barely enough milk to cook the rice, leaving it dry enough to take the shape of a pudding mold, served at room temperature with a warmed seasonal fruit sauce. The Italians think of everything!

Created by: Johanna Burani – EatGoodCarbs.com Cuisine: Italian Recipe type: Healthy Dessert Serves: 5 Ingredients

  • 2 cups fat free milk
  • 1 cup Uncle Ben’s long grain rice
  • dash of salt
  • zest of ½ lemon ( approx. 1 teaspoon), finely chopped
  • 1 teaspoon almond extract
  • 2 teaspoons sugar
  • 1 lb. dark sweet cherries, washed, pitted, coarsely chopped
  • 2 tablespoons honey
  • 1 teaspoon almond extract

Instructions

  1. Slowly bring milk to a boil. Gently add in rice and salt, cover, and simmer for 20 minutes, stirring frequently to prevent sticking. If needed, in the last few minutes, add ½ cup hot water, 2 tablespoons at a time.
  2. When the rice is cooked, remove it from the heat, add the lemon zest, almond extract and sugar and mix thoroughly.
  3. Divide the rice mixture evenly and fill 5 molds, pressing down to fill all the crevices. Servings will vary depending on mold size used.
  4. Set aside.
  5. To prepare the sauce, add the cherries and honey in a small sauce pan and cook over low heat for 15 minutes. Stir frequently. When the sauce becomes creamy, remove from heat, add the almond extract, and set aside.
  6. On individual dessert plates, place the rice molds upside down and tap to release. Place the warm sauce on top and serve immediately. (Note: be generous with sauce serving. Sauce ingredients may be doubled.)

Nutrition Information Calories: 257 Fat: 1g Saturated fat: 0g Carbohydrates: 56g Fiber: 2g Protein: 8g Cholesterol: 2mg

Low GI Recipe: Italian Almond Crunch

In the postwar years, it was hard to come by sweets and treats. Yet, children are always children and, even back then, there were sweet cravings. My husband remembers this recipe that his mother prepared all too infrequently!

Low GI Recipe: Italian Almond Crunch In the postwar years, it was hard to come by sweets and treats. Yet, children are always children and, even back then, there were sweet cravings. My husband remembers this recipe that his mother prepared all too infrequently!

Created by: Johanna Burani – EatGoodCarbs.com Cuisine: Italian Recipe type: Healthy Dessert Serves: 32 Ingredients

  • 1 ½ cups blanched/peeled almonds, coarsely chopped (8 oz)
  • ½ cup honey
  • ¾ cup flour
  • 2 egg whites, or ⅓ cup liquid egg whites

Instructions

  1. To blanch and peel the almonds: Drop the almonds in 2 quarts of boiling water for 3 minutes. Remove and drain in a colander under running cold water. Pat dry. Press the skin at one end until it slips off the other end.
  2. Preheat oven to a slow 250 degrees. Cover a jellyroll pan (11’” x 16”) with parchment paper. Set aside.
  3. Pour the honey into a medium sized mixing bowl. Microwave on HIGH for 30 seconds. Measure the flour by dip-level-pour method and thoroughly mix into the warmed honey. When the mixture is smooth, add in the almonds and continue mixing. Set aside.
  4. In a small mixing bowl, beat the egg whites on high speed for 4 minutes or until stiff, dry peaks form. Add to the nut mixture and mix until the egg whites are absorbed into the mixture.
  5. Spread mixture thinly on the prepared pan. Bake for 1 hour or until golden color appears. Let cool thoroughly before cutting.

Nutrition Information Serving size: 2 pieces Calories: 67 Fat: 4g Saturated fat: <1g Carbohydrates: 8g Fiber: 1g Protein: 2g Cholesterol: 0mg

Low GI Recipe: Summer Green Beans

Fresh green beans are an excellent source of potassium and folic acid.  They are fibrous and have diuretic qualities too.  These nutritional virtues may not mean as much to Italian cooks, however, as their fresh and wholesome summery taste.  Every Italian vegetable garden has a designated spot for the much-loved “fagiolini.”  This recipe is unbelievably easy and quick – less than 15 minutes from garden to table!

Low GI Recipe: Summer Green Beans Fresh green beans are an excellent source of potassium and folic acid. They are fibrous and have diuretic qualities too. These nutritional virtues may not mean as much to Italian cooks, however, as their fresh and wholesome summery taste. Every Italian vegetable garden has a designated spot for the much-loved “fagiolini.” This recipe is unbelievably easy and quick – less than 15 minutes from garden to table!

Created by: Johanna Burani – EatGoodCarbs.com Cuisine: Italian Recipe type: Vegetable Side Dish Serves: 8 Ingredients

  • 1 lb. fresh green beans
  • 1 lb. ripe plum tomatoes
  • ½ small red onion, thinly sliced horizontally
  • 2 tbsp. pesto (homemade or commercial)
  • Coarse sea salt (optional)

Instructions

  1. Wash the beans, cut off the tips and steam the beans until tender (approximately 12 minutes). Set aside to cool.
  2. Wash the tomatoes and halve them horizontally. Holding each half, use your index finger to eliminate the seeds under running water. Drain and cut into long, thin slices.
  3. Place the beans, the tomatoes and the onion in a serving dish. Add the pesto and mix thoroughly. Add salt to taste. Serve at room temperature.

Nutrition Information Serving size: 1 cup Calories: 57 Fat: 2g Saturated fat: <1g Carbohydrates: 9g Fiber: 3g Protein: 2g Cholesterol: <1mg

Low GI Recipe: Bowties ‘n’ Beans

This dish is as nutritious as it is fast, economical and really delicious. The Italians seem to be able to prepare effortlessly wholesome dishes with what’s in the fridge or in the vegetable garden or at the local market.

Low GI Recipe: Bowties ‘n’ Beans This dish is as nutritious as it is fast, economical and really delicious. The Italians seem to be able to prepare effortlessly wholesome dishes with what’s in the fridge or in the vegetable garden or at the local market.

Created by: Johanna Burani – EatGoodCarbs.com Cuisine: Italian Recipe type: Pasta Serves: 5 Ingredients

  • 1 tablespoon extra virgin olive oil
  • 2 cloves garlic, minced
  • 6 oz fresh spinach, washed and well drained, each leaf and stem quartered
  • 6 oil-packed sundried tomatoes, coarsely chopped
  • 1 ½ cups cannellini beans, drained and rinsed
  • ⅛ teaspoon dried thyme
  • salt/pepper to taste
  • ½ cup hot water
  • ½ tablespoon Kosher salt
  • 2 cups (4 oz) uncooked farfalle pasta
  • 1 tablespoon oil from sundried tomatoes jar
  • approximately 2 tablespoons pecorino romano grated cheese

Instructions

  1. Warm the olive oil in a large heavy pan. Add the garlic and the spinach and sauté on medium-high heat for 4-5 minutes or until the spinach leaves look wilted.
  2. Add the tomatoes, beans, thyme, salt and pepper and hot water. Lower the heat and simmer for 5 minutes.
  3. In the meantime, cook the pasta al dente according to package directions in 4 quarts of salted water. Drain the pasta and add to the sauce in the pan. Drizzle the final oil over the pasta and mix well, using tongs. Serve immediately with the grated cheese on the side.

Nutrition Information Serving size: 1 cup Calories: 229 Fat: 8g Saturated fat: 1g Carbohydrates: 31g Fiber: 5g Protein: 10g