Low GI Recipe: Vinaigrette Asparagus with Eggs

This is a simple, inexpensive, wholesome dish that is as pleasant to look at as it is to taste. A definite crowd-pleaser, this dish is a common evening meal in several Mediterranean countries. Ready to eat in a flash, it is the perfect antidote to drive-through or take-out dinner temptations.

Low GI Recipe: Vinaigrette Asparagus with Eggs This is a simple, inexpensive, wholesome dish that is as pleasant to look at as it is to taste. A definite crowd-pleaser, this dish is a common evening meal in several Mediterranean countries. Ready to eat in a flash, it is the perfect antidote to drive-through or take-out dinner temptations.

Created by: Johanna Burani – EatGoodCarbs.com Cuisine: Italian Recipe type: Vegetarian Entree Serves: 3 Ingredients

  • 1 bunch fresh thin asparagus, approximately 12 oz.
  • 3 hard boiled eggs, shelled and quartered
  • ¼ cup grated parmigiano-reggiano cheese
  • salt and pepper to taste
  • for the vinaigrette dressing, whisk together:
  • 1 tablespoon extra virgin olive oil
  • 1 teaspoon red wine vinegar (not balsamic)
  • salt and pepper to taste

Instructions

  1. Cut or break off 2 inches from the bottom of asparagus stalks. Wash and place them in a steam basket and then in a saucepan with 1 inch of water. Cover and steam on low heat until tender, approximately 3 minutes. (If using thicker asparagus, allow 10 minutes.)
  2. In the meantime, in a small bowl mash eggs with the back of a fork until crumbled; add salt and pepper to taste. Set aside.
  3. Place cooked asparagus in a deep, oblong serving dish. Toss with dressing and grated cheese.
  4. Arrange eggs on top of asparagus. Serve warm.

Notes Adapted with permission from Good Carbs, Bad Carbs, Da Capo Lifelong Books, New York Nutrition Information Serving size: 15 spears Calories: 165 Fat: 11g Carbohydrates: 5g Fiber: 2g Protein: 11g Cholesterol: 215mg

Low GI Recipe: Herbed Fettuccine Nests

After the holidays we all want to slow down and take it easy. That goes for our poor stomachs too! All those parties and family gatherings have kept them on work overload. Here is a terrific tasting pasta dish that is easy to make and just as easy to digest. Buon appetito!

Low GI Recipe: Herbed Fettuccine Nests Here is a terrific tasting pasta dish that is easy to make and just as easy to digest. The ingredients are few and unassuming, yet with careful attention given to their quality and freshness, this humble dish is fit for a king. Buon appetito!

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

  • 8 oz 100% semolina fettuccine (or pappardelle) nests (8 nests)
  • 4 – 6 tbsp unsalted butter
  • 1 heaping tbsp minced fresh sage
  • 1 ½ tsp freshly squeezed lemon juice
  • salt/pepper to taste

Instructions

  1. Slowly melt butter in a small saucepan. Shake or stir the pan to allow the butter to melt evenly. A foam will form and when the butter starts turning brown (approx. 3 ½ minutes), remove it from the heat.
  2. Add in the lemon juice, sage, salt and pepper. Keep warm
  3. In the meantime, cook the noodles according to package directions. Cooking time should between 6-8 minutes. Drain the noodles, return them to the pot, pour over the sauce and mix thoroughly. Serve with grated cheese.

Nutrition Information Serving size: 1 cup Calories: 312 Fat: 12g Saturated fat: 7g Carbohydrates: 22g Fiber: 2g Protein: 7g Cholesterol: 30mg

Low GI Recipe: Flourless Chocolate Hazelnut Cake

This cake is built around rich and nutty tasting ingredients that melt in your mouth. Empty-calorie, high GI white flour is replaced by fiber-rich, vitamin-and mineral-dense ground hazelnuts. The lasting mouth feel is the result of the primarily unsaturated fat in the nuts.

This cake stands proudly on its own – no frosting or ice cream can add to its most satisfying taste. If you must, try just a slight dusting of powdered sugar on the top of the cake.

Low GI Recipe: Flourless Chocolate Hazelnut Cake This cake is built around rich and nutty tasting ingredients that melt in your mouth. Empty-calorie, high GI white flour is replaced by fiber-rich, vitamin-and mineral-dense ground hazelnuts. The lasting mouth feel is the result of the primarily unsaturated fat in the nuts. This cake stands proudly on its own – no frosting or ice cream can add to its most satisfying taste. If you must, try just a slight dusting of powdered sugar on the top of the cake.

Created by: Johanna Burani – EatGoodCarbs.com Cuisine: Italian Recipe type: Healthy Dessert Serves: 12 Ingredients

  • 3½ cups ground roasted hazelnuts (approx. 13 oz)
  • 1½ cups sugar
  • 2 tbsp vanilla
  • ¾ cup unsweetened cocoa (approx. 2½ oz)
  • 12 egg whites

Instructions

  1. Preheat oven to 350 degrees F. Coat springform pan with vegetable spray.
  2. Mix hazelnuts, sugar, vanilla and cocoa in a medium sized bowl. Beat egg whites until stiff and dry. Gently fold them into the chocolate nut mixture.
  3. Pour batter into greased pan. Bake 40-50 minutes or until inserted toothpick comes out clean. Allow to cool before serving.

Nutrition Information Serving size: 1/12 Calories: 334 Fat: 20g Saturated fat: 2g Carbohydrates: 34g Fiber: 5g Protein: 9g Cholesterol: 0mg

Low GI Recipe: Simply Delicious Cooked Fennel

Low GI Recipe: Simply Delicious Fennel

Sometimes simplicity cannot be beat! The flavorful combination of these unpretentious ingredients in this vegetable side dish results in an explosion of culinary delight. And it all happens in less than 30 minutes from fridge to serving dish.

Low GI Recipe: Simply Delicious Cooked Fennel Sometimes simplicity cannot be beat! The flavorful combination of these unpretentious ingredients in this vegetable side dish results in an explosion of culinary delight. And it all happens in less than 30 minutes from fridge to serving dish.

Low GI Recipe: Simply Delicious Fennel

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

  • 2 1-lb fennel bulbs
  • 2 tbsp extra virgin olive oil
  • 2 tbsp grated parmigiano reggiano cheese
  • salt/pepper to taste

Instructions

  1. To prepare the fennel for cooking: Cut away hollow stalks from top end of bulbs. Cut off a thin horizontal slice from the bottom ends. Cut into quarters and then cut the quarters in half. Wash thoroughly under running cold water, taking care to remove any sand from the base.
  2. Place prepared sections in a heavy 9” skillet. Add 1 ½ cups cold water and bring to a soft boil over medium heat (6 minutes). Cover, reduce heat to low and continue to simmer for approximately 15 minutes or until sections are tender.
  3. Drain off the water. Drizzle the oil, add salt and pepper as desired and mix well in skillet. Sprinkle the grated cheese on top of the fennel. Keep warm in the skillet until served.

Nutrition Information Serving size: ½ bulb Calories: 128 Fat: 8g Saturated fat: 1g Carbohydrates: 13g Fiber: 5g Protein: 3g Cholesterol: 2mg

Low GI Recipe: Little Cabbage Suitcases (Valigini)

“Valigini” means “little suitcases” in Italian. That’s what my mother-in-law called this recipe because of the way the cabbage leaves enclose the meat filling. You may be surprised to find ground nutmeg mixed in with chopped meat but wait until you taste this combination – you’ll love it! In northern Italy, nutmeg partners well with a variety of ingredients.

Low GI Recipe: Little Cabbage Suitcases (Valigini) “Valigini” means “little suitcases” in Italian. That’s what my mother-in-law called this recipe because of the way the cabbage leaves enclose the meat filling. You may be surprised to find ground nutmeg mixed in with chopped meat but wait until you taste this combination – you’ll love it! In northern Italy nutmeg partners well with a variety of ingredients.

Created by: Johanna Burani – EatGoodCarbs.com Cuisine: Italian Recipe type: Non-vegetarian Entree Serves: 6 Ingredients

  • 12 savoy cabbage leaves
  • 1 lb. 90% lean chopped meat
  • 7 large sprigs parsley, leaves only
  • 1 large celery stalk, thinly sliced
  • 1 tbsp. extra virgin olive oil
  • 1 clove garlic, minced
  • ½ tsp. salt
  • ⅛ tsp. pepper
  • ⅛ tsp. nutmeg
  • ½ cup plain bread crumbs
  • ½ cup grated parmigiano-reggiano cheese

Instructions

  1. Remove cabbage leaves carefully from its base, wash and steam them for 2-3 minutes or until they appear wilted. Set aside.
  2. Place chopped meat in the bowl of a food processor and pulse for 15 seconds (25 pulses). Add parsley and celery to the meat and allow to process for another 15 seconds.
  3. In a large heavy skillet heat oil and garlic, add the meat mixture and sauté for 5 minutes on medium-high heat. Press with fork to break up mixture into very small crumbled pieces. Add in the spices and mix well.
  4. Return meat mixture to a clean food processor bowl. Process for 1 minute while adding the breadcrumbs and grated cheese through the food tube.
  5. Line up the cooked cabbage leaves on the counter, place a heaping tablespoon of the meat mixture (approx. 1.25 oz.) on the lower half of each leaf and gently roll up, taking care to close in sides as you roll. Secure with a toothpick.
  6. Add ½-1 cup homemade tomato sauce to a large Dutch oven and heat gently. Arrange the pieces to cover the bottom. Cover and simmer for 15 minutes, turning each piece over after 7-8 minutes. Serve hot.

Notes Variation: Instead of steamed cabbage leaves, try putting this mixture into the cavity of steamed zucchini, sliced lengthwise with pulp removed. Nutrition Information Serving size: 2 valigini Calories: 302 Fat: 17g Saturated fat: 7g Carbohydrates: 12g Fiber: 3g Protein: 25g Cholesterol: 67g

Low GI Recipe: Baked Spiced Pears with Zabaglione Sauce

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.

Low GI Recipe: Baked Spiced Pears with Zabaglione Sauce 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.

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

  • 2 ripe Bosc pears
  • 2 tablespoons sugar, divided
  • ¼ teaspoon ground cinnamon
  • ¼ teaspoon ground cardamom
  • 1 egg yolk
  • 2 tablespoons marsala wine

Instructions

  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.

Nutrition Information Serving size: ½ pear with 1 tbsp of sauce Calories: 99 Fat: 2g Saturated fat: <1g Carbohydrates: 21g Fiber: 2g Protein: 1g Cholesterol: 55mg

Low GI Recipe: Chocolate Applesauce Cupcake

You just can’t imagine how light and moist and tasty these cupcakes are unless you try them! Any nutritionist would agree that eating one of these treats is 186 calories well spent.

Low GI Recipe: Chocolate Applesauce Cupcake You just can’t imagine how light and moist and tasty these cupcakes are unless you try them! Any nutritionist would agree that eating one of these treats is 186 calories well spent.

Created by: Johanna Burani – EatGoodCarbs.com Cuisine: Italian Recipe type: Healthy Snack Serves: 12 large or 48 mini cupcakes Ingredients

  • ½ cup tub margarine or light butter
  • ¾ cup sugar
  • 1 egg
  • ¼ egg substitute
  • ½ cup cocoa powder, unsweetened
  • 1 ½ cups natural applesauce
  • 1 ¾ cups whole wheat flour
  • 1 tsp. baking powder
  • 1 tsp baking soda
  • ½ tsp salt

Instructions

  1. Preheat oven to 350 F. Grease and flour the appropriate cupcake tin.
  2. In a deep mixing bowl, cream the margarine or butter and sugar for about 1 ½ minutes at medium speed until smooth.
  3. Add in the egg, egg substitute and cocoa powder and mix for about 1 minute until smooth, scraping the sides of the bowl frequently. Fold in the applesauce.
  4. In a small mixing bowl, combine the next 4 ingredients (flour through salt). Add the dry ingredients to the egg mixture and mix by hand, about 60 or 70 strokes. Do not over mix.
  5. Fill the cupcake molds half to three-quarters full. Bake the large cupcakes for 22 minutes or the mini cupcakes for 15 minutes. Cool before removing from pan.

Notes Adapted with permission from “Good Carbs, Bad Carbs” – DaCapo Lifelong Books, New York Nutrition Information Serving size: 1 large or 4 mini cupcakes Calories: 186 Fat: 7g Saturated fat: <0.5g Carbohydrates: 31g Fiber: 4g Protein: 4g Cholesterol: 18mg

Low GI Recipe: Chocolate-Pear Smoothie

Thirty seconds to prepare, thirty seconds to mix, and then take your time to enjoy this luscious creamy treat.

Low GI Recipe: Chocolate-Pear Smoothie Thirty seconds to prepare, thirty seconds to mix, and then take your time to enjoy this luscious creamy treat.

Created by: Johanna Burani – EatGoodCarbs.com Cuisine: Italian Recipe type: Healthy Dessert Serves: 2 Ingredients

  • 1 cup nonfat or 1% milk
  • 2 tbs. unsweetened cocoa powder
  • 1 medium pear (fresh, frozen or canned) peeled and cut into small pieces
  • 1 tsp. honey
  • Dash of ground cardamom

Instructions

  1. Combine all ingredients in a food processor. Blend at high speed for 30 seconds.
  2. Pour into two 12-oz. glasses. Serve immediately.

Notes Adapted with permission from “Good Carbs, Bad Carbs” – DaCapo Lifelong Books, New York Nutrition Information Serving size: 12oz Calories: 131 Fat: 2g Saturated fat: <0.5g Carbohydrates: 27g Fiber: 3g Protein: 6g Cholesterol: 0mg

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