The Everything Low-Glycemic Cookbook: Includes Apple Oatmeal Breakfast Bars, Parmesan Artichoke Dip, Creamy Cauliflower Soup, Mushroom Pork Medallions, ... Biscotti ...and hundreds more! (Everything®) (22 page)

While most people believe duck meat to be extremely fattening, it is actually the skin that is fatty, not the meat. Duck meat is actually very lean when prepared without the skin and contains large amounts of protein and iron.

1. Roll the duck breasts in a mixture of salt, pepper, brown rice or almond flour, nutmeg, and cloves. In a medium frying pan, sauté the duck in olive oil over medium heat until they are brown on both sides. Set aside, covered with aluminum foil on a warm platter.
   
2. Add the chicken broth and rum to the pan the duck was cooked in. Bring to a boil. Add raisins, salt, pepper, and additional brown rice or almond flour. Turn the heat down and simmer for 5 minutes. Add the cream and pour over the duck breasts.
   

Per Serving: Calories: 234 | Fat: 10 g | Protein: 12 g | Sodium: 1,218 mg | Fiber: 1 g | Carbohydrates: 21 g | Sugar: 10 g | GI: Moderate

Any seasonal fresh fruit will make a dish very special. If you have some fruit brandy or eau de vie (a clear fruit brandy), a splash will also add to the flavor. Pears go very well with all poultry. Try this for a quick treat and double the recipe for company.

Prepare the poaching liquid by mixing the pear, shallots, wine, rosemary, and thyme and bringing the mixture to a boil in a medium saucepan. Salt and pepper the chicken and add it to the pan. Simmer slowly for 10 minutes. Serve with pears on top of each piece.

Per Serving: Calories: 307 | Fat: 9 g | Protein: 41 g | Sodium: 1,102 mg | Fiber: 2 g | Carbohydrates: 15 g | Sugar: 5 g | GI: Very low

This is so simple—an everyday baked chicken recipe that requires no fuss or hassle.

1. Preheat the oven to 400ºF. Rinse and pat dry the chicken. Coat the bottom of a large roasting pan with 1 tablespoon olive oil.
   
2. Coat the chicken pieces lightly with the remaining olive oil. Cover the chicken evenly with paprika, onion powder, and salt. Place the chicken pieces skin-side up inside the pan.
   
3. Bake the chicken at 400ºF for 30 minutes; then lower the temperature to 350ºF and cook for 10–15 minutes. The internal temperature of the chicken thighs should be 185ºF.
   

Per Serving: Calories: 355 | Fat: 25 g | Protein: 28 g | Sodium: 383 mg | Fiber: 0 g | Carbohydrates: 1 g | Sugar: 0 g | GI: Very low

This tantalizing one-pot meal is bursting with spices, fresh herbs, and Moroccan flavor.

1. Add the oil to a large, deep pan over medium-high heat; set lid aside. Add the onion to the hot oil, and cook, stirring occasionally, until tender, about 4–5 minutes. Add the garlic, spices, black and cayenne peppers, and salt as desired. Cook, continuously stirring, for 1 minute. Add the tomato, chickpeas, and water, and bring to a boil.
   
2. Season the chicken pieces with salt. Place the chicken in the sauce, turn down the heat to medium-low, cover, and simmer. Cook for 35 minutes. Add the olives and continue cooking for 10 more minutes.
   

Per Serving: Calories: 619 | Fat: 40 g | Protein: 30 g | Sodium: 545 mg | Fiber: 6 g | Carbohydrates: 33 g | Sugar: 3 g | GI: Low

This combination of grilled vegetables, chicken, and Asian flavors is delicious and complemented by the easy-to-make peanut dipping sauce.

1. Skewer the chicken and eggplants on separate skewers. Mix the lemon juice,
   ¹
   ⁄
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   cup of soy sauce, salt, and pepper in a bowl. Brush the mixture on the eggplant halves first, and then on the chicken.
   
2. Set the grill on medium or use the broiler on high.
   
3. Make the peanut dipping sauce by mixing the peanut butter, remaining soy sauce, pineapple juice, and Tabasco. If the sauce is too thick, add more pineapple juice.
   
4. Grill the chicken and eggplants for 4–5 minutes per side, turning frequently.
   
5. Dip the skewered chicken and eggplant in peanut dipping sauce to serve. Use the lettuce leaves as wraps to prevent burning your hands or getting sticky.
   

Per Serving: Calories: 438 | Fat: 24 g | Protein: 51 g | Sodium: 600 mg | Fiber: 2 g | Carbohydrates: 11 g | Sugar: 3 g | GI: Very low

Grass-Fed Lamb Meatballs

London Broil with Grilled Vegetables

Beef Tenderloin with Chimichurri

Corned Beef and Cabbage

Pot Roast with Vegetables and Gravy

Beef Brisket with Onions and Mushrooms

Greek Meatballs

Beef with Bell Peppers

Steak and Mushroom Kabobs

Boeuf Bourguignon

Roasted Pork Tenderloin

Tomato-Braised Pork

Mushroom Pork Medallions

Country-Style Pork Ribs

Pan-Fried Pork Chops with Apples

Country Ham

Pork Tenderloin with Caraway Sauerkraut

Glazed Lean Pork Shoulder

Hawaiian Fresh Ham, Roasted with Pineapple and Rum

Pork Chops with Balsamic Glaze

Lamb Shanks with White Beans and Carrots

Grilled Rib Lamb Chops with Garlic and Citrus

Grilled Lamb Chops with Garlic, Rosemary, and Thyme

Easy Leg of Lamb

Lamb and Root Vegetable Tagine

Meatballs are always a kid favorite. These grass-fed lamb meatballs are high in good fats that contribute to their taste and their health factor.

1. Over medium-high heat in a medium frying pan, sauté the pine nuts in 2 tablespoons of olive oil for 2 minutes until brown. Remove them from the pan and allow them to cool.
   
2. In a large bowl, combine the lamb, garlic, cumin, and pine nuts, and form the mixture into meatballs.
   
3. Add the remaining olive oil to the pan and fry the meatballs until cooked through, about 5–10 minutes, depending on size of meatballs.
   

Per Serving: Calories: 148 | Fat: 13 g | Protein: 5 g | Sodium: 201 mg | Fiber: 2.5 g | Carbohydrate: 6.5 g | Sugar: 1 g | GI: Very low

London broil is a lot cheaper than filet mignon and is still very tasty. You can use meat tenderizer or marinade to add to the flavor. This meal is perfect when cooked on the grill with the veggies on skewers.

1. If planning on grilling immediately, preheat grill to 350°F. (Meat and vegetables can also marinate up to 3 hours before grilling.) In a small bowl, mix the olive oil, vinegar, steak sauce, and seasonings. Skewer the vegetables.
   
2. Brush the vegetables with the dressing. Toss the London broil in the rest of the dressing to coat and skewer it.
   
3. Heat grill to 350ºF and roast the vegetables and meat to the desired level of doneness, generally about 5–7 minutes per side for medium-rare.
   

Per Serving: Calories: 354 | Fat: 12 g | Protein: 39 g | Sodium: 1,203 mg | Fiber: 3 g | Carbohydrates: 26 g | Sugar: 3 g | GI: Very low

This is simple enough to make for a weeknight meal or perfect for a sophisticated gourmet dinner party.

1. In a small bowl whisk together parsley, garlic, capers, vinegar, mustard, and oil. Season with salt and pepper as desired.
   
2. Heat grill to 350°F. Grill the steaks to medium-rare, about 4–5 minutes per side. Serve with chimichurri.
   

Per Serving: Calories: 435 | Fat: 30 g | Protein: 37 g | Sodium: 1,299 mg | Fiber: 1 g | Carbohydrates: 4 g | Sugar: 1 g | GI: Very low

The slow cooker is the secret cooking technique of the busy home cook. It requires little attention, and the meat will come out tender and juicy.

1. Place the beef, carrots, onions, and water in a slow cooker. Cover and cook on low for 8–10 hours.
   
2. Add the cabbage to the slow cooker; be sure to submerge the cabbage in liquid. Turn the heat up to high, cover, and cook for up to 2–3 hours.
   

Per Serving: Calories: 300 | Fat: 20 g | Protein: 21 g | Sodium: 129 mg | Fiber: 2 g | Carbohydrates: 7 g | Sugar: 3 g | GI: Low

As a family dinner, this can’t be beat. The leftovers can be reheated with gravy and served over noodles or toast for a quick lunch or supper.

1. In a large pot, brown the beef in oil on medium-high and set aside. Add the onion, garlic, carrots, celery, turnips, and gingerroot to the pot and cook, stirring until wilted, about 5–6 minutes. Return the beef to the pot and add the rest of the ingredients. Cover and cook over very low heat for 3 hours.
   
2. To serve, slice the beef across, not with, the grain. Serve surrounded by vegetables and place the gravy on the side or over the top.
   

Per Serving: Calories: 590 | Fat: 24 g | Protein: 67 g | Sodium: 589 mg | Fiber: 2 g | Carbohydrates: 24 g | Sugar: 8 g | GI: Low

A roast so packed with flavor it will melt in your mouth.