SNACKS
PITA PIZZETTE
CHICK NUTS
PEACH SMOOTHIE
CHEESE AND HERB OAT SCONES
SPICY BEAN DIP
LOW FAT GRANOLA BARS
MUESLI MUNCHIES
OAT AND APPLE MUFFINS

PITA PIZZETTE
A "good" snack must be quick and easy to make, taste great and not cause cravings. Here's a good snack- enjoy!
GLYCEMIC INDEX: 54
NUTRIENTS PER SERVING:
CALORIES 106
FAT 2g
CARBOHYDRATE 17g
FIBER 1g
4 1-oz. Round mini pita breads
8 tablespoons tomato sauce
½ teaspoons tomato sauce
8 tablespoons part skim mozzarella, shredded
Place pita breads topside up on baking dish. Broil for 1 minute. Remove breads from oven and turn them over. Equally divide remaining ingredients and arrange on the untoasted bottom sides of the pitas. Place under broiler for 1 minute or until cheese melts. Serve immediately. Serves 4.

CHICK NUTS
A tasty low fat, low G.I. nibble. Spice them up with the suggested flavorings or experiment with your own combinations. All you need is some chickpeas.
GLYCEMIC INDEX: 33
NUTRIENTS PER SERVING:
CALORIES 323
FAT 6g
CARBOHYDRATE 45g
FIBER 15g
1 lb. Package dried chickpeas
Soak the chickpeas in water overnight. Next day, drain and pat dry with paper towels. Spread the chickpeas in a single layer baking pan. Bake in a moderate oven (375 degree) for about 45 minutes or until they completely crisp. (They will shrink to their original size.) Toss with a flavoring (see below) while hot, or cool and serve plain.
FLAVOR VARIATIONS
Chick Devils
Sprinkle a mixture of cayenne pepper and salt over the hot chick nuts.
Red Chicks
Sprinkle a mixture of paprika and garlic salt over the hot chick nuts.
Makes 6 cups.
After seasoning these, allow them to air dry for a few days to ensure all residual moisture has evaporated.

PEACH SMOOTHIE
Two straws in a tall frosted glass of this fruit beverage- a low G.I. answer to a soda fountain soda!
GLYCEMIC INDEX: 19
NUTRIENTS PER SERVING:
CALORIES 69
FAT 0g
CARBOHYDRATE 14g
FIBER 1g
1 medium peach, peeled, or ½ cup canned peaches, unsweetened
8 oz. Nonfat peach yogurt with artificial sweetener
ground cinnamon
Slice peach or drain canned peach slices. In food processor, blend fruit and yogurt at high speed for 45 seconds. Pour into 2 tall glassed. Serve immediately.
Note: Crushed ice and a sprinkle of cinnamon may be added if desired
Serves 2

CHEESE AND HERB OAT SCONES
These savory scones make a delicious light lunch with salad or a tasty snack on their own. They are ready to eat as they are.
GLYCEMIC INDEX: 60
NUTRIENTS PER SERVING:
CALORIES 106
FAT 4g
CARBOHYDRATE 19g
FIBER 3g
1 cup (5 oz.) self rising flour, sifted
1 ½ teaspoons baking powder
1 cup (4 ½ oz.) unprocessed oat bran
2 tablespoons (1 oz.) butter
½ cup (4 oz.) 2 % milk
2 tablespoons water
½ cup (2 oz .) grated low fat cheddar cheese
2 tablespoons chopped fresh parsley
2 tablespoons chopped fresh basil or 1 teaspoon dried basil leaves
1 teaspoon dried rosemary leaves
Sift the flour and the baking powder into a large bowl, stir in the oat bran. Rub in the butter. Make a well in the center and add the milk and half the water. Mix lightly with a knife, adding extra water if necessary, to make a soft dough. Turn the dough onto a lightly floured board and knead gently. Roll out the dough into a rectangle about 1/3 inch thick. Scatter half the cheese and all the herbs over the entire surface. Beginning from a long side, roll up to make a thick sausage. Cut into 1 inch slices to make little rounds. Place the rounds side by side on a greased baking pan and sprinkle with the remaining cheese. Bake in a hot oven (400 degree) for about 20 minutes or until golden brown. Serve hot or cold. Makes 10 scones.

SPICY BEAN DIP
This dip is hot to taste but that's the appeal of it! Use as a dip with crackers or as a tasty pasta sauce.
GLYCEMIC INDEX: 57
NUTRIENTS PER SERVING:
CALORIES 190
FAT 3g
CARBOHYDRATE 25g
FIBER 7g
2 teaspoons olive oil
1 medium onion (4 oz.) finely chopped
1 medium green pepper (5 oz.) finely chopped
1 teaspoon curry powder
1 teaspoon minced jalapeno
2-3 teaspoons Worcestershire sauce
15 ½ oz. Can kidney beans, drained
1 cup (8 oz.) tomato puree
1 cup (8 oz.) red wine
Heat the oil in a nonstick frying pan or small saucepan. Add the onion and pepper and cook for about 5 minutes or until soft. Add the curry powder and chili and cook for 30 seconds. Stir in the Worcestershire sauce, beans, tomato puree and wine. Bring to a boil. Reduce heat and simmer, uncovered, for about 20 minutes or until thickened. Serves 4 as a sauce.

LOW FAT GRANOLA BARS
These bars have a heavy, wholesome texture and make a very sustaining snack if you are hungry.
GLYCEMIC INDEX: 54
NUTRIENTS PER SERVING:
CALORIES 169
FAT 8g
CARBOHYDRATE 15g
FIBER 3g
½ cup (2 oz.) whole wheat flour
½ cup (2 ½ oz.) self- rising flour
1 teaspoon baking powder
½ teaspoon allspice
½ teaspoon ground cinnamon
1 ½ cups (4 oz.) rolled oats
1 cup (5 oz.) dried fruit medley or dried fruit of choice, chopped
¼ cup (1 oz.) sunflower seed kernels
½ cup (4 oz.) apple juice
¼ cup (2 oz.) oil
1 egg, lightly beaten
2 egg whites, lightly beaten
Line an 8 x 12 inch pan with baking paper. Sift the flours, baking powder and spices into a large bowl. Stir in the oats, fruit and seeds and stir to combine. Add the apple juice, oil and whole egg; mix well. Gently mix in the egg whites until combined. Press the mixture evenly into the prepared pan and press firmly with the back of a spoon. Mark the surface into 12 bars using a sharp knife. Bake in a hot oven (400 degree) for about 15 to 20 minutes or until lightly browned. Cool and cut into bars. Makes 12 bars.

MUESLI MUNCHIES
Crunchy little bite sized biscuits which make handy low G.I. snacks.
GLYCEMIC INDEX: 56
NUTRIENTS PER SERVING:
CALORIES 134
FAT 7g
CARBOHYDRATE 19g
FIBER 2g
6 tablespoons (3 oz.) butter
¼ cup (2 oz.) honey
1 egg
½ teaspoon vanilla extract
2 ½ cups (10 oz.) natural muesli
2 tablespoons sunflower seed kernels
¼ cup (1 1/3 oz.) self rising flour, sifted
Melt the butter and honey in a small saucepan. Whisk the egg and vanilla extract together in a large bowl. Add the butter mixture, muesli, sunflower seed kernels and flour to the egg mixture; stir until combined. Place small spoonfuls of the mixture onto a lightly greased baking pan, spacing evenly. Bake in moderately hot oven (375 degree) for about 10 minutes or until golden brown. Let stand on pan until firm, then loosen and place on a wire rack to cool. Makes 16 cookies.

OAT AND APPLE MUFFINS
These are a delicious low fat muffin with moist chunks of apple through them.
GLYCEMIC INDEX: 56
NUTRIENTS PER SERVING:
CALORIES 93
FAT 1g
CARBOHYDRATE 22g
FIBER 2g
½ cup All-Bran cereal
2/3 cup (5 ½ oz.) 1% milk
½ cup (2 ½ oz.) self rising flour
2 teaspoons baking powder
1 teaspoon allspice
½ cup (2 ½ oz.) unprocessed oat bran
½ cup (2 ½ oz.) raisins
1 green apple, peeled and diced
1 egg, lightly beaten
¼ cup (2 oz.) honey
½ teaspoon vanilla extract
Combine the All-Bran and milk in a bowl and let stand for 10 minutes. Sift the flour, baking powder and mixed spice into a large bowl. Stir in the oat bran, raisins, and apple. Combine the egg, honey and vanilla extract in a bowl. Add the egg mixture and All-Bran mixture to the dry ingredients and stir with a wooden spoon until just combined. Do not over mix. Spoon the mixture into a greased 12 hole muffin tray. Bake in a moderate oven (375 degree) for about 15 minutes or until lightly browned and cooked through. Serve warm or at room temperature. Makes 12 muffins. If you find them too dry when at room temperature, warm in the microwave (100% power) for 10 seconds
before serving. Warm the honey first to make measuring easy.

SPINACH CHEESE BAKE

Because of the large quantity of spinach, this dish is a four-star contibutor of Vitamin a,
folate, calcium and fiber.
GLYCEMIC INDEX: 69
NUTRIENTS PER SERVING:
CALORIES………………….216
FAT………………………..7g
CARBOHYDRATE……………..8g
FIBER………………………4g

2 10-oz bags fresh spinach
3 cups part skim ricotta cheese
1 cup bread crumbs
½ cup grated cheese
1 cup egg substitute

1. Preheat oven to 350 degrees.
2. Thoroughly wash spinach and cook it for 5 minutes in a small amount of water. When cooked, drain spinach and press out excess water.
3. In a bowl, combine spinach, rocotta, ¾ cup bread crumbs, grated cheese and egg substitute.
4. Spray the bottom and sides of a 9 inch square baking pan with vegetable spray. Coat with 2 tablespoons of bread crumbs.
5. Evenly spread spinach mixture in pan. Sprinkle top with remaining bread crumbs.
6. Bake for 45-50 minutes until top is lightly browned. Wait about 10 minutes before cutting into 9 squares.

MAKES 9 3-INCH SQUARES

MOROCCAN BURGERS

GLYCEMIC INDEX: 55
NUTRIENTS PER SERVING:
CALORIES………………497
FAT:………………………15g
CARBOHYDRATE………57g
FIBER……………………..10g

4 2-oz pita loaves 12 ozs. lean ground beef
½ cup(3 ozs.) bulgur(cracked wheat)
1 teaspoon ground cumin ½ teaspoon paprika
½ teaspoon garlic powder 1/8 teaspoon cayenne
1 medium (4 oz.) white onion, 1egg, lightly beaten
very finely chopped
1 teaspoon olive oil 1 teaspoon red wine vinegar
3 medium tomatoes, diced 1 tablespoon coarsely chopped
lettuce fresh mint or 1 teaspoon dried

1. Wrap the pita bread in foil and heat in the over for 15 minutes.
2. Meanwhile, combine ground beef, bulgur, seasoning, onion and egg in a bowl. Shape mixture into 8 patties.
3. Heat a nonstick pan with cooking spray and cook patties about 7 minutes each side.
4. Combine tomato and mint with olive oil and vinegar in a bowl and serve with the patties and lettuce on the pita bread.

SERVES 4

SPICY PILAF WITH CHICKPEAS

A meatless rice dish which serves 3-4 for a light meal

GLYCEMIC INDEX: 55
NUTRIENTS PER SERVING (SERVING 4):
CALORIES……………..236
FAT……………………...8g
CARBOHYDRATE…...32g
FIBER………………… 4g

1 teaspoon butter 2 teaspoons olive oil
1 medium (5 ozs.) onion, peeled and finely diced 1 clove garlic, crushed
5 ozs. button mushrooms, quartered or halved 2/3 cup Basmati rice
1 teaspoon garam masala* 1 bay leaf
10 oz. Can chickpeas (drained) 1 ½ cups (12 ozs.) chicken stock
1 tablespoon slivered almonds, toasted

*Note: garam masala is an Indian mixture of spices containing cinnamon, bay leaves, cumin seeds, coriander seeds, cardamon seeds, black pepper corns, dried jalapeno, cloves and nutmeg; you can find it in specialty or health food stores

1. Heat butter and oil in a medium sized frying pan over medium heat. Add the onion , cover and cook 3 minutes, stirring occasionally. Add mushrooms and garlic and cook, uncovered a further 5 minutes, stirring occasionally.
2. Add the rice and spice, stirring to combine until aromatic. Add the chickpeas, bay leaf and pour over stock. Bring to the boil. Reduce heat to very low. Cover with a tight-fitting lid and simmer (without lifting the lid) for at least 12 minutes or until rice is tender and all liquid has been absorbed.
3. Sprinkle with toasted almonds and serve with a salad.

SERVES 3 TO 4

Slivered almonds can be easily toasted by placing in a dry pan over medium heat. Once the pan gets hot, toss the almonds around to toast them. This will take no more than a minute. Don't leave unattended because the almonds toast rapidly.

SWEET 'N' SPICY CHICKEN
STIR-FRY

GLYCEMIC INDEX: 54
NUTRIENTS PER SERVING:
CALORIES………………504
FAT……………………….13g
CARBOHYDRATE………50g
FIBER………………………7g

½ inch thick slice of butternut squash (5 ozs.), cut into cubes
2 ozs. angel hair (capellini) pasta
10 ozs. chicken tenders
2 teaspoons oil
½ medium (2 ½ ozs.) onion, thinly sliced
½ small (6 ozs.) eggplant, cut into ½ inch dices
½ (6 ozs.) small red pepper, cut into narrow strips
1 large clove of garlic or a heaped teaspoon minced garlic
1 tablespoon Thai sweet chili sauce
2 teaspoons honey
2 teaspoons soy sauce

1. Cook pasta according to manufacturer's directions. Drain and set aside.
2. Parboil the squash (2 minutes in microwave).
3. Stir fry the strips of chicken in batches in a lightly oiled wok or fry pan.
Remove each batch once done and set aside on a plate.
4. Once all the chicken is done, heat the oil in the pan and stir-fry the onion and eggplant a few minutes. Add the pepper strips, cook for 2 minutes. Then add the crushed garlic and diced squash.
5. Return the chicken to the pan, then add the combined chili sauce, honey and soy sauce, all at once. Stir-fry 30 seconds. Toss through the cooked noodles and serve.
SERVES 2

QUICK AND EASY CHILI

This vegetarian chili can be used in lots of dishes-serve it in corn tortillas or taco shells for a Mexican meal, layer it in a vegetable lasagna, or serve it with pasta or rice.

GLYCEMIC INDEX: 58
NUTRIENTS PER SERVING:
CALORIES…………….147
FAT………………………1g
CARBOHYDRATES…...25g
FIBER…………………….9g

1 onion, chopped
2 garlic cloves, crushed
1 can (14 ½ ozs.) crushed tomatoes
1 small can (5 ozs.) can tomato puree
3 teaspoons chili paste or powder
1 teaspoon red or white wine vinegar
pinch dried oregano
pinch dried basil
1 can (15 ½ ozs.) red kidney beans, drained

1. Coat a large nonstick skillet with cooking spray and heat over medium heat.
Add the onions, cover and cook until soft, add garlic as onions soften.
2. Add the remaining ingredients, and simmer, covered, for 30 minutes, stirring
occasionally.

SERVES 4

OVEN ROASTED VEGETABLE MEDLEY
This is an easy to do recipe that some cooks may want to double. Leftovers easily fill pita pockets for a next day lunch.
GLYCEMIC INDEX: 55
NUTRIENTS PER SERVING:
CALORIES……………… 90
FAT……………………….4g
CARBOHYDRATE………9g
FIBER…………………… 6g
3 medium carrots, peeled and cut into 1 inch slices
4 oz. Mushrooms, halved
1 large yellow squash, cut into large julienne strips
6 oz. Brussel sprouts
4 oz. Sweet potato, cut into 1 inch slices
1 tablespoon olive oil
¼ teaspoon thyme, dried
salt and pepper to taste
1 ½ cups vegetable broth
Preheat the oven to 425 degrees. Wash and cut all the vegetables and place in a medium bowl. Toss vegetables with olive oil, salt, pepper and thyme. Place vegetables in an oblong roasting pan. Pour in the broth. Roast 30-35 minutes until the vegetables are tender. Stir frequently. Serve hot.

COUSCOUS TRICOLORE
Accompany this user friendly grain with beans, tofu or grilled vegetables.
GLYCEMIC INDEX: 62
NUTRIENTS PER SERVING:
CALORIES………………174
FAT……………………….2g
CARBOHYDRATE………30g
FIBER………………………2g
1 cup couscous uncooked
1 ½ cups broth, vegetable or chicken
1 teaspoon oil
1 medium tomato, seeded and diced
¼ cup crumbled feta
8 olives, pitted and chopped
Bring broth to boil. Add couscous and stir. Return liquid to boil, then simmer for 2 minutes. Remove from heat and leave covered for 5 minutes. Add oil and mix well. Add remaining ingredients, combining well. Serve. Makes 6 ½- cup servings.

SPICY NOODLES
Serve these extra spicy noodles alongside something plain or as part of a stir-fry with vegetables.
GLYCEMIC INDEX: 34
NUTRIENTS PER SERVING:
CALORIES……………… 289
FAT……………………….6g
CARBOHYDRATE………45g
FIBER……………………..4g
8 oz. Dried thin egg noodles
2 teaspoons oil
2 cloves garlic, crushed or 2 teaspoons minced garlic
1 teaspoons minced ginger
1 teaspoon minced chili
6 scallions, sliced
1 tablespoon smooth peanut butter
2 tablespoons soy sauce
1 cup (8 oz. ) prepared chicken stock
Boil the noodles uncovered for about 5 minutes or until just tender. While the noodles are cooking, heat the oil in a nonstick frying pan, add the garlic, ginger, chili and scallions and stir fry for 1 minute. Remove from the heat. Stir in the peanut butter and soy sauce and gradually add the stock, stirring until smooth. Stir over heat until simmering, and simmer for 2 minutes. Drain the noodles and add to the spicy sauce, stirring to coat. Serve immediately. Serves 4.

BAKED BARLEY
Try barley as a terrific low G.I. accompaniment to a main meal. Prepared this way it is very tasty but does take some time to cook.
GLYCEMIC INDEX: 25
NUTRIENTS PER SERVING:
CALORIES………………179
FAT……………………….7g
CARBOHYDRATE………45g
FIBER………………………5g
2 large red peppers (6 ½ oz.), cut into strips
1 tablespoon olive oil
1 cup (6 ½ oz.) pearled barley
3 cups (24 oz.) prepared chicken stock
½ cups (2 oz.) grated Parmesan or low fat cheddar cheese (optional)
1. Toss the peppers and oil together in a large casserole dish. Bake in a hot oven (400 degrees) for 30 minutes.
2. Add the barley and stir until coated with oil. Add the stock, cover tightly and bake for about 1 hour or until all the stock is absorbed and the barley is tender-add extra stock if necessary.
3. Do not stir the mixture once cooked. Cover and keep warm until ready to serve. Serve with Parmesan cheese, if desired.
SERVES 4

SWEET POTATO AND CORN FRITTERS

A different and easy way to serve potato. The sweet potato gives the fritters a distinctive flavor and lowers the GI factor.

GLYCEMIC INDEX: 56
NUTRIENTS PER FRITTER: SERVING:
CALORIES…………………………134
FAT…………………………………..2g
CARBOHYDRATE…………………26g
FIBER…………………………………3g

1 medium sweet potato (12 ozs.), peeled and coarsely chopped
2 small potatoes (6 ozs.), peeled and coarsely chopped
1 medium onion (4 ozs.), finely chopped
1 egg, lightly beaten
7 oz. can corn kernels (drained)
freshly ground black pepper
½ cup (1 ½ ozs.) rolled oats
2 tablespoons self-rising flour
extra flour
1 teaspoon oil

1. Combine the potatoes and onion and steam or microwave together until potatoes are tender.
2. Mash the potatoes and onion with the egg. Add the corn, pepper to taste, rolled oats and self-rising flour; mix until well combined.
3. Refrigerate the mixture for 30 minutes or until completely cooled (this makes it much easier to shape).
4. Shape the mixture into 8 rounds, coating gently with extra flour.
5. Heat 1 teaspoon of oil in a nonstick frying pan to just cover the base. Add the rounds in a single layer and cook over moderate heat, about 4 minutes each side or until browned.
MAKES 8 FRITTERS

HOT POTATO SALAD

This tasty potato salad could be served alongside grilled or barbecued meat.

GLYCEMIC INDEX: 62
NUTRIENTS PER SERVING:
CALORIES………………120
FAT………………………..3g
CARBOHYDRATE………16g
FIBER………………………3g

12 ozs. (about 12) tiny new potatoes, halved
½ (3 ozs.) pepper (any color)
½ red Spanish onion or 1 large shallot or scallion
1 small (4 ozs.) zucchini
1 tablespoon mayonnaise
1 tablespoon light sour cream
2 teaspoons grainy mustard
1 clove garlic, crushed
squeeze of lemon juice

1. Boil unpeeled potatoes until just tender.
2. While the potatoes are cooking, cut the pepper, onion and zucchini into very fine slivers.
3. Mix mayonnaise, sour cream, mustard, garlic, and lemon juice together.
4. Drain the potatoes and toss the hot, cooked potatoes in the dressing.
5. Make a bed of the raw vegetables on the serving plates and top with the hot potato salad.
SERVES 4

MUSHROOM AND BULGUR SALAD

This super high fiber salad is a variation on tabouli. Choose small mushrooms to blend into the salad nicely.

GLYCEMIC INDEX: 48
NUTRIENTS PER SERVING:
CALORIES………………176
FAT………………………..1g
CARBOHYDRATE……..37 g

1 cup (4.5 ozs.) bulgur (cracked wheat)
1 cup (4.5 ozs.) button mushrooms, canned, drained, sliced
3 scallions, green part only, finely chopped
½ cup (1 oz.) finely chopped fresh parsley
2 tablespoons reduced calorie French dressing

1. Place bulgur and water to cover in a small saucepan. Cover and let simmer until water is absorbed (about 15 minutes).
2. Combine with the remaining ingredients in a bowl. Toss well and serve, warm or chilled.

SERVES 4

PASTA AND BEAN SALAD

A summer salad full of flavor. Easy to prepare with canned beans.

GLYCEMIC INDEX: 37
NUTRIENTS PER SERVING:
CALORIES………………130
FAT………………………4g
CARBOHYDRATE…….19g
FIBER…………………….4g

1 cup (4 ozs.) cooked pasta (e.g. shells, elbows, twists)
1 cup (6.5 ozs.) cooked or canned red kidney beans, well drained
3 scallions, green part only, finely chopped
1 tablespoon finely chopped fresh parsley

DRESSING
1 tablespoon olive oil
1 tablespoon wine vinegar
1 teaspoon Dijon mustard
1 clove garlic, crushed
freshly ground black pepper

1. Combine the pasta, beans, scallions and parsley in a serving bowl.
2. For the dressing, combine the oil, vinegar, mustard, garlic and pepper in a screw-top jar; shake well to combine.
3. Pour the dressing over the pasta mixture and toss well.
SERVES 4

RED BEAN SALAD

Serve this delicious salad over crisp lettuce leaves if desired.

GLYCEMIC INDEX: 52
NUTRIENTS PER SERVING:
CALORIES………………131
FAT………………………..4g
CARBOHYDRATE………19g
FIBER………………………7g
15 ½ oz. can red kidney beans, rinsed and drained
1 medium white onion (4 ozs.), finely chopped
1 medium green pepper (5 ozs.), finely chopped

DRESSING
1 tablespoon red wine vinegar
1 tablespoon olive oil
pinch salt
1 teaspoon French mustard
1 clove garlic, crushed, or 1 teaspoon minced garlic
dash Tabasco sauce
freshly ground black pepper

1. Combine the beans, onion and green pepper in a bowl.
2. For the dressing, combine all the ingredients in a screw-to jar; shake well.
3. Add the dressing to the bean mixture and toss well. Cover and refrigerate overnight to develop flavor.

SERVES 4

WHITE BEAN SALAD

Simple, refreshing and sustaining, this salad also travels well to work or school.

GLYCEMIC INDEX: 36
NUTRIENTS PER SERVING:
CALORIES………………109
FAT……………………….3g
CARBOHYDRATE……15g
FIBER…………………….4g

19 ozs. can cannellini beans
1/3 medium red onion, finely diced
6 sprigs fresh parsley, minced
1/8 teaspoon garlic powder
1 tablespoon olive oil

1. Drain beans, discarding liquid. Place in small serving bowl.
2. Add remaining ingredients. Mix well.
3. May be served cold or at room temperature.
MAKES 5 ½-CUP SERVINGS

TORTELLINI SALAD

When prepared in advance, the melding of the varied flavors
in this one-dish meal is a palatable delight.

GLYCEMIC INDEX: 50
NUTRIENTS PER SERVING:
CALORIES……………..227
FAT……………………..16g
CARBOHYDRATE…….20g
FIBER…………………….2g

DRESSING:
2/3cup olive oil
1/3cup balsamic vinegar
1 tablespoon Dijon mustard
2 tablespoons fresh parsley, finely chopped
1 lb. cheese tortellini
4 cups fresh broccoli (2 large stalks),cut in small pieces
2 sweet red peppers, cut in 1-inch julienne strips
½ cup scallions, coarsely chopped
4 ozs. boiled ham, ½ inch thick slice, cubed
1 ozs. pine nuts, toasted
¼ cup grated cheese

1. In a small bowl, whisk together dressing ingredients. Set aside.
2. Cook tortellini in boiling water according to package directions.
3. While tortellini are cooking, prepare vegetables: cook broccoli
until just tender; spray frying pan with vegetable spray, heat pan
and sauté peppers and scallions for two minutes, stirring constantly.
4. In a large serving bowl, mix vegetables, ham cubes and pine nuts.
5. Drain cooked tortellini and add them to vegetable mixture.
6. Pour dressing over salad and toss thoroughly. Serve at room temperature or chilled.
MAKES 13 1-CUP SERVINGS

LUNCH BOX SALAD
A low G.I. salad which makes a tasty alternative to a sandwich. It could be made up the night before, but don't add the dressing until the day of eating.

GLYCEMIC INDEX: 52
NUTRIENTS PER SERVING:
CALORIES……………..293
FAT……………………..7g
CARBOHYDRATE…….36g
FIBER…………………….10g
About 2 cups shredded lettuce
1 cup (5 oz.) canned mixed beans, drained
1 cup combined chopped raw vegetables, tomato, mushrooms, onion, cucumber, celery, capsicum, radish, cauliflower, carrot)- in bite sized pieces
1 slice (1 oz.) ham, chopped into small pieces (optional)
2 tablespoons grated cheddar cheese
low fat salad dressing
1. In a plastic container, place the lettuce. Top with the beans, vegetables and ham if desired.
2. Drizzle dressing over the top and sprinkle over the cheese.
3. Refrigerate until lunch time or enjoy immediately.
Serves 3

CREAMY MUSHROOMS AND PASTA
When mushrooms are in season put this dish together quickly with ingredients from the pantry.

GLYCEMIC INDEX: 41
NUTRIENTS PER SERVING:
CALORIES……………..394
FAT……………………..5g
CARBOHYDRATE……….68g
FIBER…………………….8g

2 cups (8 ozs.) macaroni or other small pasta
2 tablespoons finely chopped fresh parsley
2 tablespoons finely grated Parmesan cheese
SAUCE
2 tablespoons olive oil
1 medium onion (4 ozs.) finely sliced
1 clove garlic, crushed or 1 teaspoon minced garlic
1 lb. mushrooms
1 teaspoon paprika
2 teaspoons Dijon mustard
2 tablespoons tomato paste
12 oz. can evaporates skim milk
¼ cup (1 oz.) grated low fat cheddar cheese
3 scallions, green part only
freshly ground black pepper
1. Add the pasta to a large saucepan of boiling water, boil, uncovered, until just tender; drain and keep warm.
2. While the pasta is cooking, begin the sauce. Heat the oil in a nonstick frying pan. Add the onions, garlic and mushrooms, and cook for about 5 minutes or until softened.
3. Combine the paprika, mustard, tomato paste and milk in a small bowl. Stir into the mushroom mixture with the cheese and cook stirring frequently over low heat for 5 minutes.
4. Add the scallions with pepper to taste.
5. Pour the sauce over the pasta and toss gently to combine. Serve sprinkled with the parsley and Parmesan cheese.
Serves 4
Mushrooms are a good source of niacin and can be a source of Vitamin B12 if they are grown on a mixture containing animal compost.

FETTUCCINE WITH BACON AND MUSHROOM SAUCE
This is a tasty, low fat variation on the traditional creamy sauce of this popular pasta dish. Serve with a tossed green salad.

GLYCEMIC INDEX: 41
NUTRIENTS PER SERVING:
CALORIES……………..340
FAT……………………..8g
CARBOHYDRATE…….47g
FIBER…………………….4g

5ozs. Canadian bacon, 5.5 slices
8ozs. fettuccine pasta
2.5ozs. small mushrooms, sliced
1 tablespoon oil
1 teaspoon whole grain mustard
2 tablespoons red or white wine (optional)
¼ cup (1 oz.) grated low fat cheddar cheese
2 tablespoons cornstarch
2 tablespoons water
½ cup (4 oz.) buttermilk
freshly ground pepper
grated Parmesan cheese, to serve (optional)

1. Cut the bacon into short, thin slices. Cook in a nonstick frying pan until browned. Meanwhile, add the fettuccine to a large saucepan of boiling water, uncovered, until just tender; drain.
2. Add the mushrooms and oil to the frying pan with the bacon, cook for 2 minutes.
3. Stir in the mustard and wine and cook 3 minutes. Reduce the heat, add the cheese and stir until melted.
4. Add the blended cornstarch and water, stir over low heat until the mixture becomes quite thick.
5. Remove from the heat and cool slightly. Gradually add the buttermilk and pepper, stirring until well combined. Do not heat or the sauce may curdle.
6. Serve the sauce immediately over the fettuccine. Serve with Parmesan cheese, if desired.
SERVES 4

PASTA PRIMAVERA

A simple, light pasta dish that can be on the plate in about 15 minutes.

GLYCEMIC INDEX: 42
NUTRIENTS PER SERVING:
CALORIES………………230
FAT………………………..8g
CARBOHYDRATE………33g
FIBER………………………6g

4ozs. uncooked spaghetti or other pasta
1 tablespoon of olive oil
2 medium zucchini (8ozs.), cut in thin diagonal slices
1 cup (8ozs.) mushrooms, thinly sliced
1 clove garlic, crushed or 1 tablespoon minced garlic
3 ½ ozs. (about 8) cherry tomatoes, halved
1 tablespoon grated Parmesan cheese
fresh basil leaves (optional)

1. Cook the spaghetti in a large saucepan of boiling water, according to package directions.
2. Meanwhile, heat the olive oil in a large frying pan. Add the zucchini, mushrooms and garlic, sauté lightly for 5 minutes.
3. Drain the spaghetti and return to the saucepan. Add the vegetables and stir through. Top with grated Parmesan and strips of fresh basil leaves if desired. Serve hot or warm.
SERVES 3

SPAGHETTI BOLOGNESE
To keep the fat content down, use a minimum amount of oil and the leanest possible ground beef.

GLYCEMIC INDEX: 43
NUTRIENTS PER SERVING:
CALORIES……………..578
FAT……………………..14g
CARBOHYDRATE…….72g
FIBER…………………….7g
1 tablespoon olive oil
1 very small onion (2 ½ ozs.) finely chopped
1 carrot (3 ozs.) grated
2 stalks celery (2 ozs.) sliced
2 cloves garlic, crushed or 2 teaspoons minced garlic
1 oz. bacon nits
10 ozs. lean ground beef
2 tablespoons tomato paste
14 oz. can tomatoes, undrained and mashed
¼ cup (2 ozs.) dry red wine
¼ (2 ozs.) beef stock
¼ teaspoon oregano leaves
freshly ground black pepper
1 bay leaf
2 pinches grated nutmeg
12. ozs. spaghetti
shopped fresh parsley, to serve (optional)
grated Parmesan cheese
1. Heat the oil in a saucepan or frying pan, add the onion, carrot, celery, and garlic and cook for about 10 minutes, or until the onion is very soft, stirring frequently. Cover if drying out too much. Add bacon bits.
2. Increase the heat and add the beef. Cook for about 5 minutes, stirring constantly until the beef is crumbly and browned.
3. Add the tomato paste, tomatoes, wine and stock. Bring to a boil. Add the oregano, pepper, bay leaf and nutmeg and stir thoroughly. Cover and simmer for 1 hour, stirring frequently to prevent sticking. Remove bay leaf.
4. Meanwhile, add the spaghetti to a large saucepan of boiling water and boil, uncovered, until just tender, 10-12 minutes; drain.
5. Serve the beef ragu over the spaghetti. Sprinkle with parsley and serve with Parmesan cheese, if desired.
Serves 4.

VEGETABLE LASAGNA
A tasty, moist lasagna packed with goodies from beans to pasta.
GLYCEMIC INDEX: 45
NUTRIENTS PER SERVING:
CALORIES……………..347
FAT……………………..10g
CARBOHYDRATE………54g
FIBER…………………….9g
1 10oz. bag spinach, washed and stems removed
12 instant lasagna sheets
2 tablespoons (2/3 oz.) grated Parmesan cheese or low fat cheddar cheese.
VEGETABLE SAUCE
2 teaspoons olive oil
2 medium onions (8 ozs.) chopped
2 cloves garlic, crushed, or 2 teaspoons minced garlic
8 ozs. mushrooms sliced
1 small green pepper (3.5 ozs.), chopped
½ cup tomato paste
15 oz. can white beans, rinsed and drained
14.5 oz. can tomatoes, undrained, crushed
1 teaspoon Italian seasoning
CHEESE SAUCE
4 teaspoons butter
1 tablespoon all purpose flour
1 ½ cups (12 ozs.) 1 % milk
½ cup (2 ozs.) grated cheese
pinch ground nutmeg
1. Blanch or lightly steam the spinach until just wilted; drain well.
2. For the vegetable sauce, heat the oil in a nonstick frying pan. Add the onions and garlic and cook for about 5 minutes or until soft. Add the mushrooms and green pepper and cook 3 minutes, stirring occasionally. Add the tomato paste, beans, tomatoes and herbs. Bring to a boil and simmer, partly covered, for 15 to 20 minutes.
3. Meanwhile, for the cheese sauce, melt the butter in a saucepan or in a microwave bowl. Stir in the flour and cook 1minute, stirring (for 30 seconds 100% power, in microwave). Remove form the heat. Gradually add the milk, stirring until smooth. Stir over medium heat until the sauce boils and thickens, or in the microwave (100% power) until boiling, stirring occasionally. Remove from the heat, stir in the cheese, nutmeg and pepper.
4. To assemble, pour half the vegetable sauce over the base of a lasagna dish, rectangular pan or ovenproof dish (about 6 inch by 11 inch). Cover with a layer of lasagna sheets, then half the spinach. Spread a thin layer of cheese sauce over the spinach. Top with the remaining vegetable sauce and remaining spinach. Place over a layer of lasagna sheets and finish with the remaining cheese sauce. Sprinkle with Parmesan or cheddar cheese.
5. Cover with aluminum foil and bake in a moderate oven 350 degrees for 40 minutes. Remove foil and bake until the top is beginning to brown.
Serves 6.
Dipping the lasagna sheets briefly on hot water before use helps to soften them prior to cooking.

CHICKEN AND BASMATI RICE PILAF
This is a flavorsome one-pot meal, best served with a salad. High in carbohydrate, it's especially good for active people.
GLYCEMIC INDEX: 59
NUTRIENTS PER SERVING:
CALORIES……………..612
FAT……………………..13g
CARBOHYDRATE……...84g
FIBER…………………….3g
1 teaspoon olive oil
2 chicken cutlets (about 4 ozs.), skinned and sliced
2 teaspoons butter
1 large (5 ozs.) purple Spanish onion, sliced
½ medium red pepper (2 ½ ozs.), sliced
½ teaspoon dried rosemary leaves
1 cup (6 ½ ozs.) Basmati rice
2 cups (16 ozs.) prepared chicken stock
1. Heat the oil in a medium to large saucepan, add the chicken and cook, stirring, over medium heat for about 10 minutes or until beginning to brown. Transfer to a plate.
2. Melt the butter in the same pan, add the onion and pepper and cook for about 5 minutes or until soft.
3. Add the rosemary and cook 3 minutes or until the onion is lightly browned. Return the chicken to the pan, add the rice and stir.
4. Pour the cold stock over the chicken and rice mixture and bring to a boil. Cover with a tight-fitting lid and simmer gently for 20 minutes or until the rice is tender and the liquid is absorbed.
Serves 2 as a main course.

CURRY RICE WITH CHICKEN SAUCE
This is a very high carbohydrate dish and a good choice for all sports people.
GLYCEMIC INDEX: 58
NUTRIENTS PER SERVING:
CALORIES……………..482
FAT……………………..10g
CARBOHYDRATE……...64g
FIBER…………………….3g
2 boned chicken breasts (12 ozs.), skin removed
1 tablespoon oil
1 onion (5 ozs.) finely chopped
2 stalks celery (2 ½ ozs.), sliced
1 medium carrot (4 ozs.), grated
6 sprigs fresh parsley, finely chopped
½ cup (4 ozs.) dry white wine
2 teapsoons tomato paste
½ cup (4 ozs.) chicken stock
freshly ground black pepper
1 bay leaf
2 tablespoons (2/3 oz.) grated Parmesan cheese, to serve
CURRY RICE
3 cups (24 oz.) water
1 ½ cups (10 ozs.) long grained rice
1 teaspoon butter
1 teaspoon curry powder
1. Cut the chicken into ½ inch cubes.
2. Heat the oil on a saucepan or nonstick frying pan. Add the vegetables and parsley, and cook gently for 10 minutes, stirring frequently.
3. Add the chicken and cook, stirring, for 4 to 5 minutes. Add the wine and boil quickly until it evaporates. Stir in the combined tomato paste and stock. Season with pepper and add the bay leaf. Bring to a boil, reduce the heat and simmer gently for 15 minutes. Remove the bay leaf.
4. Meanwhile, cook the rice. Bring the water to a boil in a saucepan, add the rice and simmer, covered, for about 18 to 20 minutes or until all the water is absorbed. Drain and rinse well under hot water. Return to the saucepan, add the butter and curry powder, stir until combined.
5. Place the rice into a warmed serving dish, top with the chicken sauce and sprinkle with the Parmesan cheese.
Serves 4.

BEEF AND LENTIL PATTIES
Serve these succulent patties hot with vegetables or salad and mustard or ketchup.
GLYCEMIC INDEX: 34
NUTRIENTS PER SERVING:
CALORIES……………..48
FAT……………………..2g
CARBOHYDRATE………4g
FIBER…………………….1
½ cup (3 ozs.) brown or red lentils
12 ozs. lean ground beef
1 medium onion (4 ozs.), finely chopped
½ small pepper (2 ozs.), finely chopped
1 clove garlic, crushed, or 1 teaspoon minced garlic
2 teaspoons dried mixed herbs
1/3 cup (3 ozs.) tomato sauce
1 egg lightly beaten
freshly ground black pepper
about ½ cup (2 ½ ozs.) unprocessed oat bran
1. Cook the lentils in a saucepan of boiling water for about 20 minutes or until soft; drain well.
2. Combine the lentils with the beef, onion, pepper, garlic, herbs, sauce, egg and pepper in a bowl; mix well.
3. Add enough oat bran to form a burger consistency. Shape the mixture into 24 small patties and place on a lightly greased baking tray.
4. Bake in a hot oven (400 degrees) for about 40 minutes, or until cooked through, turning halfway through cooking time. Alternatively, cook the patties in a nonstick frying pan over medium high heat or until browned and cooked through.
Makes 24 small patties.
Reheat the leftovers and serve sandwiched in pita bread with ketchup, tomato, cucumber, grated carrot and lettuce.

"HOT" FAJITA POCKETS
Some like it hot- and here it is! The flavorful hot pepper, however, can be reduced or eliminated to suit individual tastes.
GLYCEMIC INDEX: 57
NUTRIENTS PER SERVING:
CALORIES……………..299
FAT……………………..8g
CARBOHYDRATE………37g
FIBER…………………….3g
MARINADE:
1 tablespoon oil
2 tablespoons soy sauce
2 tablespoons fresh ginger, grated or 1 teaspoon ground
2 tablespoons minced garlic

1 lb. lean beef, eye round or London broil
8 large (2 ozs.) corn tortillas
vegetable spray
2 large onions, coarsely chopped
8 ozs. mushrooms, slices
½ cup kidney beans, drained
½ teaspoon crushed hot red pepper
1. In a medium bowl, whisk together marinade ingredients. Set aside.
2. Wash and pat dry beef with paper towels. Cut into small thin strips, 1 inch x 14 inch.
3. Marinate beef at least 30 minutes or overnight.
4. Warm tortillas in 200 degree oven for 10 minutes, placing paper towels between layers while stacking them on a baking sheet. Cover top layer.
5. Spray wok or large frying pan with vegetable spray.
6. Sauté onions in heated pan for 3 minutes, stirring frequently. Add mushrooms and kidney beans and continue sautéing for three minutes.
7. Add beef strips and hot pepper and sauté for another 3 minutes. Continue to stir.
8. Remove warmed tortillas one at a time. Place 1/8 of beef mixture in center of tortilla and fold in 4 sides toward middle to form a square pocket. Place on a baking sheet, folded side down.
9. Repeat with remaining tortillas and beef mixture.
10. Return folded pockets to heated oven for 15 minutes. Serve immediately.
Makes 8 1-pocket servings.

VEGETABLE VEAL STIR FRY
Loaded with vegetables, this high carbohydrate dish is a very low fat main meal.
GLYCEMIC INDEX: 44
NUTRIENTS PER SERVING:
CALORIES……………..334
FAT……………………..3g
CARBOHYDRATE………54g
FIBER…………………….10g
12 ozs. spaghetti pasta
2 teaspoon oil
1 medium onion (4 ozs.), chopped
1 tablespoon grated fresh ginger or 1 teaspoon minced ginger
6 ozs. veal cutlets, cut into thin strips
2 stalks celery (2 ½ ozs.), sliced
1 small yellow pepper (3 ozs.), chopped
1 medium red pepper (5 ozs.), chopped
6 ozs. cauliflower, cut into florets
1 large carrot (5 ozs.), chopped
6 ozs. broccoli, chopped
12 ozs. Portobello mushrooms, slices
1 bunch fresh asparagus, chopped
1 tablespoon salt reduced soy sauce
¼ cup black bean sauce
1 1.2 talespoons cornstarch
2/3 cup (5 ½ ozs.) water
1. Add the spaghetti to a large saucepan of boiling water, boil, incovered, until just tender; drain and keep warm.
2. Heat the oil in a wok or large nonstick frying pan. Add the onion, ginger, garlic and veal. Stir-fry over medium heat for about 3 to 5 minutes or until the veal is almost cooked.
3. Add the remaining vegetables and stir-fry until just tender, sprinkling in a little water if necessary.
4. Stir in the blended sauce(s), cornstarch and water. Stir until the mixture boils and thickens.
5. Add the spaghetti; stir until heated through. Serve immediately.
Serves 6.
Almost any selection of colorful vegetables can be used.

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