Low-GI recipe ideas

Inspiration in the kitchen: here's a couple of low-GI recipes

Read our complete guide to the GI diet here

Stand-by soup

Hands-on time: 15min; cooking time: 45min; serves 4
3 points per portion

1tbsp groundnut oil
1 large Spanish onion, finely chopped
2 celery sticks, finely chopped
2 large carrots, finely chopped
2 garlic cloves, finely chopped
200g (7oz) Puy or brown lentils
400g can chopped tomatoes
1 litre (1¾ pints) vegetable stock
2tbsp low-fat yogurt
20g pack coriander, roughly chopped

1 Heat the oil in a deep nonstick pan. Add the onion and cook for 10min, until softened but not coloured. Add the celery, carrot and garlic, and cook for a further 5min.
2 Add the lentils, then pour in the chopped tomatoes and vegetable stock. Season and stir well. Bring to the boil, then turn down the heat and simmer, covered, for 30min.
3 Put half the soup into a food processor and whiz until smooth.
4 Return to the pan and mix well. Serve with a swirl of yogurt - in a smiley face if you like - and scattered with chopped coriander.

Make ahead
Make up to the end of step 3 up to two days ahead. Cool quickly and put in a sealable container and chill. To serve, reheat thoroughly and complete recipe.
To freeze
Make up to the end of step 3, then cool quickly and put in a freezerproof container. Freeze for up to one month. Thaw overnight in the fridge. To serve, reheat thoroughly and complete recipe.

Warming winter casserole
Hands-on time: 20min; cooking time: 1hr; serves 4
4 points per portion

2tbsp olive oil
500g (1lb 2oz) pork fillet, cubed
1 medium onion, finely chopped
2 garlic cloves, finely chopped
1tsp ground cinnamon
1tbsp ground coriander
1tsp ground cumin
2.5cm (1in) fresh root ginger, grated
400g can mixed beans or chick peas, drained
1 red pepper, deseeded and sliced
50g (2oz) dried apricots, roughly chopped
300ml (½ pint) chicken stock
25g (1oz) flaked almonds, toasted
Freshly chopped flat-leafed parsley to garnish

1 Heat 1tbsp oil in a flameproof casserole. Fry the pork in batches until brown all over. Take out and set aside. Add the remaining oil and cook the onion for 10min until softened. Return the pork to the casserole, add the garlic, spices and ginger and cook for 2min.
2 Add the beans, red pepper, apricots and stock. Season well. Stir and bring up to the boil. Turn down the heat to the lowest setting and simmer, covered, for 40min, adding a little extra stock if it looks dry. Check the seasoning.
3 Sprinkle over the almonds and parsley and serve with brown basmati rice.
 
Make ahead
Make up to the end of step 2 up to two days ahead. Cool quickly and put in a sealable container and chill. To serve, reheat thoroughly and complete recipe.
To freeze
Make up to the end of step 2, then quickly cool and put in a freezerproof container. Freeze for up to one month. Thaw overnight in the fridge. To serve, reheat thoroughly, adding a splash of water if it looks dry. Complete the recipe.

Read our complete guide to the GI diet here

 

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