Low Glycemic Index Recipes
I love to cook and because weight control is difficult for me, I try to use foods with a low glycemic index as much as possible. I find that if I stick to these foods I have no cravings for sweets and I am not hungry all the time. I have Rick Gallop's book- Living the GI Diet and it is a good source for recipes and weight control. Another book that I use a lot is - Vegetables for Vitality . I made this Flank Steak roll last evening for dinner: It's on p.127 of Vegetables for Vitality.
Flank Steak Roll with Spinach, Carrots & Red Pepper
1/2c. red wine
1/3 c. reduced sodium soy sauce
2 Tblsp. sugar ( I used Splenda)
1 tsp. garlic powder
1 1/2 pounds flank steak, butterflied
6 ounces baby spinach leaves
4 scallions, coarsely chopped
1/8 tsp. salt
2 1/2c. grated peeled carrots (I found this to be way too much so I used only 3 small carrots and it worked out better)
1 jar roasted red peppers
1) In large resealable plastic bag, combine red wine, soy sauce, sugar, and garlic powder. Add steak and marinate for 2-4 hours in the refrigerator.
2) Rinse spinach and leave some water clinging to leaves. Cook in a large pot, stirring often, until wilted. Transfer to a plate and cool.
3) Preheat oven to 375 degrees.
4) Remove meat from marinade. Pat dry. Set marinade aside. Spread spinach in an even layer over steak. Top with scallions. Sprinkle with salt. Layer carrots on top, then roasted peppers. Starting at one long side of steak, roll up tightly. Secure the seam with toothpicks. Place the roll, seam side down in a shallow baking pan. Brush the top with marinade.
5) Roast 15 minutes. Spoon any juices in pan over top of meat. Roast 20 minutes longer for medium rare or until desired doneness. Let meat stand for at least 10 minutes.
6) In a saucepan, boil remaining marinade just until thick enough to coat a spoon. Strain and set aside.
7) Cut meat diagonally into 1/4 inch slices. Drizzle a little marinade on each plate. Top with steak slices.
Per serving: 229 calories, 21g protein, 15 g carbohydrate, 9g fat, 4g saturated fat, 48 mg cholesterol, 2g fiber, 738 mg sodium
Flank Steak Roll with Spinach, Carrots & Red Pepper
1/2c. red wine
1/3 c. reduced sodium soy sauce
2 Tblsp. sugar ( I used Splenda)
1 tsp. garlic powder
1 1/2 pounds flank steak, butterflied
6 ounces baby spinach leaves
4 scallions, coarsely chopped
1/8 tsp. salt
2 1/2c. grated peeled carrots (I found this to be way too much so I used only 3 small carrots and it worked out better)
1 jar roasted red peppers
1) In large resealable plastic bag, combine red wine, soy sauce, sugar, and garlic powder. Add steak and marinate for 2-4 hours in the refrigerator.
2) Rinse spinach and leave some water clinging to leaves. Cook in a large pot, stirring often, until wilted. Transfer to a plate and cool.
3) Preheat oven to 375 degrees.
4) Remove meat from marinade. Pat dry. Set marinade aside. Spread spinach in an even layer over steak. Top with scallions. Sprinkle with salt. Layer carrots on top, then roasted peppers. Starting at one long side of steak, roll up tightly. Secure the seam with toothpicks. Place the roll, seam side down in a shallow baking pan. Brush the top with marinade.
5) Roast 15 minutes. Spoon any juices in pan over top of meat. Roast 20 minutes longer for medium rare or until desired doneness. Let meat stand for at least 10 minutes.
6) In a saucepan, boil remaining marinade just until thick enough to coat a spoon. Strain and set aside.
7) Cut meat diagonally into 1/4 inch slices. Drizzle a little marinade on each plate. Top with steak slices.
Per serving: 229 calories, 21g protein, 15 g carbohydrate, 9g fat, 4g saturated fat, 48 mg cholesterol, 2g fiber, 738 mg sodium
© 2010 Created by Jan Hefferin
