Posted on February 17, 2012 by Jenny Cromack

Here are a series of recipes that are extremely low on the glycemic index scale. Low GI foods  have a smaller effect of your blood sugar levels than most foods which means they are great for fighting cravings and keeping excess weight off. Tuck in!!

Low GI meals

Steak & chickpea salad with harissa yogurt dressing (serves 2)

356 kcalories, protein 37.3g, carbohydrate 28.9g, fat 10.9 g, saturated fat 2.6g, fibre 6.2g, salt 1.2 g
Ingredients	Method
400g chic peas ½ red onion sliced 100g cherry tomatoes Parsley chopped 200g sirloin steak 150ml natural yoghurt 2 tbsp harissa	Toss together the chickpeas, red onion, tomatoes and parsley. Season the steak well and cook for 11/2 minutes each side then rest for 5 minutes. Mix the yoghurt with the harissa and a splash of water. Slice the steak, toss with the chickpeas and serve drizzled with the yoghurt.

Lamb steaks with spiced tomato sauce (serves 2)

383 kcalories, protein 31.1g, carbohydrate 7.3g, fat 25.3 g, saturated fat 9.9g, fibre 2.1g, salt 0.65 g
Ingredients	Method
2tsp cumin seeds 1tsp coriander seeds 1 garlic clove Olive oil 4 lamb steaks 400g tin chopped tomatoes Chopped coriander Brown basmanti rice	Gently crush the cumin and coriander seeds in a pestle and mortar. Fry the crushed spices and garlic in 1 tbsp oil for a minute or 2 then add the lamb and brown on both sides. Add the tomatoes and simmer gently for 8-10 minutes. Stir the coriander through the tomato sauce and serve with brown basmati rice.

Roasted ratatouille chicken (serves 4)

318 kcalories, protein 37g, carbohydrate 13g, fat 14 g, saturated fat 2g, fibre 4g, salt 0.25 g
Ingredients	Method
1 onion 2 red peppers 1 courgette 1 small aubergine 4 tomatoes 4tsbp olive oil 4 chicken breasts Rosemary springs	Heat oven to 200C/fan 180C/gas 6. Lay all the vegetables and the tomatoes in a shallow roasting tin. Pour over the olive oil and give everything a good mix round until well coated (hands are easiest for this). Put the chicken breasts, skin side up, on top of the vegetables and tuck in some rosemary sprigs, if using. Season everything with salt and black pepper and drizzle a little oil over the chicken. Roast for about 35 mins until the vegetables are soft and the chicken is golden. Drizzle with oil before serving.

Grilled salmon with avocado salsa (serves 2)

488 kcalories, protein 31.8g, carbohydrate 2.0g, fat 39.3 g, saturated fat 6.2g, fibre 2.2g, salt 0.19 g
Ingredients	Method
2x 150g salmon fillets 1 avocado Handful of cherry tomatoes 1 bunch of coriander Half red chilli 1 lime Olive oil	Heat the grill and cook the salmon on each side for 4 minutes or until cooked through. Mix together the avocado, tomato, coriander and chilli with the lime juice, 2 tbsp olive oil and some seasoning. Serve with the grilled salmon and a wedge of lime.

One-pan summer eggs (serves 2)

196 kcalories, protein 12.0g, carbohydrate 7.0g, fat 13.0 g, saturated fat 3.0g, fibre 3.0g, sugar 6.0g, salt 0.25 g
Ingredients	Method
1tsp olive oil 400g courgettes 200g cherry tomatoes 1 garlic clove 2 eggs Few basil leaves	Heat the oil in a non-stick frying pan, then add the courgettes. Fry for 5 mins, stirring every so often until they start to soften, add the tomatoes and garlic, then cook for a few mins more. Stir in a little seasoning, then make two gaps in the mix and crack in the eggs. Cover the pan with a lid or a sheet of foil, then cook for 2-3 mins until the eggs are done to your liking. Scatter over a few basil leaves and serve with crusty bread.

Stir-fry vegetables with cashews (serves 2)

457 kcalories, protein 14.6g, carbohydrate 19.9g, fat 36.1 g, saturated fat 4g, fibre 0g, salt 0.59 g
Ingredients	Method
1 red onion 1 red pepper 200g muscrooms sliced 2 heads of pak choi 1 garlic clove 100g cashew nuts Soy sauce	Heat 2 tbsp oil in a wok or large pan. Add the onion and cook for 2 minutes. Add the red pepper and mushrooms and cook for 3 minutes, stirring frequently. Add the pak choi and garlic, mix well and cook for 2 more minutes. Finally, add the cashew nuts, mix and serve with a drizzle of soy, sesame oil or chilli sauce if you like.