The Everything Low-Glycemic Cookbook: Includes Apple Oatmeal Breakfast Bars, Parmesan Artichoke Dip, Creamy Cauliflower Soup, Mushroom Pork Medallions, ... Biscotti ...and hundreds more! (Everything®) (19 page)

Colcannon is often eaten with boiled ham or Irish bacon and is a staple in some Irish homes. The greens used for the dish are normally kale or cabbage, depending on what’s available seasonally. Both of these greens are extremely affordable and healthful food sources and can also be stretched in soups and stews. An old Irish holiday tradition was to serve Colcannon with small gold coins hidden in it.

1. Add the potatoes to a medium pot on the stove. Cover with cold water and add salt. Bring to a boil. Cook the potatoes over medium-high heat until they are fork-tender, about 10–15 minutes. Drain the potatoes and add them to a greased 4-quart slow cooker.
   
2. Add the butter and chopped greens to the slow cooker. Stir them into the potatoes.
   
3. Cover and cook on low for 4–5 hours or on high for 2
   ¹
   ⁄
   ₂
   –3 hours.
   
4. An hour before serving, stir the milk into the potatoes, and mash the potatoes into the greens with a fork. Sprinkle with green onions about 15 minutes before serving.
   

Per Serving: Calories: 266 | Fat: 13 g | Protein: 5 g | Sodium: 430.5 mg | Fiber: 5.5 g | Carbohydrates: 33.5 g | Sugar: 6 g | GI: Moderate

Chicken Cacciatore

Baked Chicken Wings

Broiled Herb-Crusted Chicken Tenders

Chicken Salad

Marinated Chicken and Brown Rice Salad with Water Chestnuts

Greek Chicken Paninis

Grilled Chicken Sandwich

Chicken Breasts with Orange Glaze and Oranges

Chicken Breast with Snap Peas and White Beans

Poached Mediterranean Chicken with Olives, Tomatoes, and Herbs

Chicken and Vegetable Frittata

Lemon Chicken

Fried Chicken with Cornmeal Crust

Turkey Meatballs

Duck Breast with Mushroom Sauce over Wild Rice or Polenta

Roast Turkey

Pulled Chicken

Chicken Piccata

Chicken Enchiladas

Chicken with Sautéed Tomatoes and Pine Nuts

Pecan-Crusted Chicken

Zesty Pecan Chicken and Grape Salad

Shredded Chicken Wraps

Grilled Jerk Chicken

Coconut-Crumbed Chicken

Ginger-Orange Chicken Breast

Spicy Chicken Burgers

Braised Chicken with Citrus

Indian Tandoori-Style Chicken

Grilled San Francisco–Style Chicken

Duck Breasts Sautéed with Rum-Raisin Sauce

Poached Chicken with Pears and Herbs

Baked Chicken Legs

Chicken Tagine with Black Olives

Skewered Chicken Satay with Baby Eggplants

This classic Italian dish, also called hunter’s stew, is cooked slowly until the chicken is falling off the bone.

A recipe like this that contains a good amount of liquid and a longer cooking time at a lower temperature turns out well when made in a slow cooker. The slow-cooker technique requires very little active cooking time.

1. Heat the olive oil in a medium frying pan. Brown the chicken thoroughly, about 10 minutes. Remove the chicken from the pan. Add the onion, red bell pepper, and garlic to the hot pan; sauté until onion is tender, about 3–5 minutes.
   
2. Stir in the tomatoes, wine, Italian seasoning, salt, pepper, and bay leaf. Add the chicken back into the pan with the sauce and bring to a boil.
   
3. Reduce heat to low, cover, and simmer for 40–45 minutes. Stir in the capers. Remove the bay leaf from the sauce before serving.
   

Per Serving: Calories: 464 | Fat: 32 g | Protein: 25 g | Sodium: 383 mg | Fiber: 3 g | Carbohydrates: 14 g | Sugar: 4 g | GI: Low

Cayenne pepper is known for its metabolism-boosting properties. Blended with paprika and garlic, cayenne is sure to kick up the heat in these chicken wings.

1. Wash the chicken wings and pat dry.
   
2. Combine the remaining ingredients, except the olive oil, in a bowl. Add the wings and coat with the mixture. Cover and refrigerate for 1–2 hours or overnight.
   
3. Preheat the oven to 425°F. Cover a baking dish with aluminum foil. Drizzle the foil with olive oil. Place wings in one layer in the baking dish.
   
4. Bake for 40 minutes or until golden brown. Turn the wings over after 20 minutes to allow even cooking.
   

Per Serving: Calories: 211 | Fat: 14 g | Protein: 18 g | Sodium: 2,199 mg | Fiber: 0 g | Carbohydrates: 3 g | Sugar: 3 g | GI: Very low

Chicken tenders are always popular with kids, but try this recipe for entertaining adults, too. The skewers make the chicken tenders easy and fun for kids to eat with their hands and also make these chicken tenders a convenient appetizer for a party.

1. Preheat the broiler to 400ºF. Rinse the chicken tenders and pat dry. Mix the olive oil, herbs, salt, and pepper. Dip the chicken tenders in this mixture.
   
2. Skewer each piece of herbed chicken tender and broil on a baking sheet for 3 minutes per side. Serve with your choice of dipping sauce.
   

Per Serving: Calories: 170 | Fat: 17 g | Protein: 4 g | Sodium: 511 mg | Fiber: 0 g | Carbohydrates: 2 g | Sugar: 0 g | GI: Zero

This salad is the perfect lunch made with extra chicken from last night’s dinner.

Using herbs and vegetables brightens up the typical deli-style chicken salad. The purpose of carrots, radishes, bell peppers, and herbs is to bring color to your plate, add crunch, and increase the number of essential vitamins and the amount of fiber.

1. Wash the romaine lettuce, remove the core, and chop the leaves into 1" pieces.
   
2. Combine the vinegar, garlic, mustard, rosemary, salt, and pepper in a small bowl. Whisk the olive oil into the vinegar mixture.
   
3. Place the romaine, carrot, bell pepper, radish, and chicken in a large bowl. Pour the dressing over the salad and toss to coat.
   

Per Serving: Calories: 281 | Fat: 17 g | Protein: 24 g | Sodium: 532 mg | Fiber: 2 g | Carbohydrates: 9 g | Sugar: 3 g | GI: Low

Some salads, though not fattening, are still very filling. This is one!

A water chestnut is not a nut at all; it’s a tuber. Commonly referred to as a Chinese water chestnut, it gets its name from a resemblance to a chestnut’s shape and color. Water chestnuts grow in freshwater ponds, lakes, and slow-running streams in Japan, China, Thailand, and Australia. These tubers add a crunchy texture to stir-fries, salads, and stuffing.

1. Mix the red wine vinegar, mayonnaise, mustard, and celery salt in a small bowl. Spread 4 teaspoons of the mixture on the chicken breasts, being careful not to contaminate the dressing with a spoon that touched the chicken.
   
2. Combine the rest of the dressing with the cooked rice. Mix in the scallions, carrot, water chestnuts, salt, and pepper. Set aside.
   
3. Grill the chicken for about 4–5 minutes per side on high. Let rest for 5 minutes and slice.
   
4. Place the mixed greens on serving plates, mound the rice, and decorate with the warm chicken.
   

Per Serving: Calories: 333 | Fat: 21 g | Protein: 5 g | Sodium: 889 mg | Fiber: 3 g | Carbohydrates: 33 g | Sugar: 8 g | GI: Low

This salad tastes like a Greek salad with chicken stuffed into a sandwich and then pressed in a Panini grill for a quick and easy meal.

1. Season the chicken with salt and pepper as desired. Add the olive oil to a small frying pan and sauté the chicken over medium heat. While cooking, add lemon juice and oregano to the chicken. Cook until completely done, about 8 minutes.
   
2. Preheat a Panini press for grilling. Layer chicken, feta cheese, cucumber, tomato, and romaine and place the other piece of gluten-free bread on top. Grill in the Panini press for about 2–3 minutes until bread is hot and toasty.
   

Per Serving: Calories: 480 | Fat: 22 g | Protein: 30 g | Sodium: 1,148 mg | Fiber: 4 | Carbohydrates: 43 g | Sugar: | GI: Moderate

Citrus fruit is the perfect marinade. The acids tenderize the chicken while adding a fresh, tangy flavor.

1. Blend orange juice, lemon juice, oil, lemon pepper, and salt in a small dish. Marinate the chicken breast in the citrus blend, covered and refrigerated, for 4–6 hours or overnight.
   
2. Grill the chicken breast for 10 minutes or until the juices run clear and the chicken is completely cooked. Meanwhile butter each side of bun and place it on the grill, buttered side facing down, to lightly toast.
   
3. Place the grilled chicken breast, cheese, lettuce, and tomato on the gluten-free bread or gluten-free bun and serve.
   

Per Serving: Calories: 551 | Fat: 22 g | Protein: 61 g | Sodium: 2,432 mg | Fiber: 7 g | Carbohydrates: 27 g | Sugar: 16 g | GI: Low

This is an excellent way to cook chicken. The flavors complement each other and make a delicious meal.

1. Preheat the oven to 350ºF.
   
2. Mix the marmalade, orange juice, soy sauce, hot pepper sauce, thyme, cardamom, and sesame oil. Paint the mixture on the chicken.
   
3. Roast the chicken, surrounded by orange slices, on a medium baking pan for 35 minutes. Serve over rice.
   

Per Serving (excluding rice): Calories: 225 | Fat: 6 g | Protein: 22 g | Sodium: 656 mg | Fiber: 1 g | Carbohydrates: 26 g | Sugar: 7 g | GI: Low

The snap peas and white beans add to the protein in this recipe and provide a shot of energy that will last for hours. Aside from being a convenient one-pot meal, this is a delectable dish!