Raspberry Chicken

This low glycemic index recipe for chicken tastes so good, you won’t believe it’s good for you. It goes very well served with a tossed salad.

Ingredients

4 boneless, skinless chicken breasts
1 tsp dried thyme (or substitute 1 tbsp fresh thyme)
1 tbsp extra virgin olive oil
1 medium red onion, diced
8 oz raspberry fruit spread (double fruit, no sugar added)
1/3 cup balsamic vinegar
salt/pepper to taste

Directions

Season chicken with thyme and salt on both sides. Set aside.

Heat oil in skillet over medium heat. Cook onion until browned and soft.

Add chicken and cook until well cooked, approximately 8 minutes each side. Then, remove chicken and set aside.

Add low gi fruit spread, balsamic vinegar and pepper to oil in skillet. Cook for several minutes until ingredients well combined and fruit spread is melted. Add chicken back in skillet.

Serve chicken with sauce poured over top.

Serves 4

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Personally I find the key to stir fry, and a good tip for any low glycemic index recipe, is to ensure you don’t overcook the veggies. The more veggies (and other foods) are cooked or processed, the higher they tend to register on the GI scale. I use onions, peppers, and mushrooms in this stir fry, but the great thing with stir fries is that you can always improvise with what you have on hand or substitute if you prefer different veggies. You could substitute 1 tsp ground ginger for the fresh, but I find fresh ginger is worth the extra effort.

Ingredients

1 lb top sirloin steak, trimmed of fat and cubed
1/4 cup soy sauce
1/4 cup beef broth
2 tbsp lime juice (fresh is best)
1/2 tbsp SPLENDA® brown sugar blend
1 tbsp grated ginger (or 1 tsp ground ginger)
1 tsp garlic
1/2 tsp red pepper flakes
1 tbsp cornstarch
1 medium green pepper, cut in cubes
1 medium red pepper, cut in cubes
1 cup button mushrooms, roughly chopped
1 medium red onion, chopped
1 tbsp canola oil

Directions

Combine soy sauce, beef broth, lime juice, brown sugar substitute, ginger, and garlic. Pour over cubed steak in a medium glass bowl. Allow the steak to marinate at room temperature for 30 minutes.

Heat canola oil medium-sized skillet over medium heat. Place steak cubes in skillet (leaving marinade in bowl). Add red onion and red pepper flakes. If you prefer your onions a little crunchy- wait and add them with peppers and mushrooms. Cook steak and onions until well-cooked. Add peppers and mushrooms. Meanwhile, add 1 tbsp cornstarch to the marinade and pour into skillet. Bring entire mixture to a boil and simmer for 5 minutes.

Serve over 2/3 cup of basmati rice or 3/4 cup of whole wheat pasta for each serving.

Serves 4

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What more could be better than sharing a grilled ham and cheese with a friend ! This is very tasty and a easy to make recipe. Try this with your friend.

Ingredients

• 2 slices 100% whole wheat bread (stone-milled).
• 2 wedges light cheese.
• 2 oz lean deli ham.
• extra virgin olive oil.

Directions

Preheat a small skillet over medium heat for some time.

Meanwhile take the bread slices and lightly brush each slice of bread with just enough of olive oil to prevent the toast from scorching.

Spread one wedge of cheese on one side of each bread slice.Place the ham on the cheese side and cover it with the other slice of bread.

Now place it on the grill and cook approximately for five minutes on each side. Take care not to grill more or you will have to eat a burnt sandwich .

If you don’t like the edges just cut them before you serve. This goes great with soup or salad.

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