Diet Plans - Low GI etc

Low G.I. Recipes - Healthy & Delicious!

Tuna and tomato pasta – serves 4 – lunch time meal

8oz uncooked pasta shapes                                                 1 vegetable stock cube
8 spring onions, finely sliced                                                 4oz button mushrooms, sliced
1 x 185g can tuna in spring water, drained
½ pint tomato passata                                                          1 tbsp chopped fresh coriander
Salt & freshly ground black pepper parmesan cheese to serve

Cook the pasta shapes in a pan of  water containing the stock cube. 
Preheat a non stick pan. Add the onions and mushrooms and dry fry for 1-2 minutes
 until soft. Stir in the tuna and the passata and season with salt and freshly 
ground black pepper. Drain the pasta well, return to the pan and add the tuna sauce. Sprinkle with the fresh corainder and toss well. 
Just before serving sprinkle with a few parmesan shavings. 
Serve straight away with a mixed salad.

Tandoori chicken wrap with cucumber & mint raita – 
Serves 4 – lunch time meal

¼ cucumber, peeled, deseeded and grated
5oz ½  cup low fat bio yogurt

good pinch of ground cumin                                               
Large handful of mint leaves, finely chopped
Good pinch of cayenne pepper    
4 thin soft wholemeal wraps
4 ripe tomatoes, deseeded and chopped
2 ready cooked tandoori chicken breasts, sliced into bite sized pieces or 2 quorn fillets
¼ red onion, peeled and thinly sliced

To make the raita, combine the cucumber, yogurt, mint, cayenne and cumin in a bowl. season to taste with a little salt. Lay the wraps on a board and arrange the chicken down the centre of each one. Top with tomatoes and red onion and spoon over a couple of spoonfuls of raita. Roll up tightly and slice in half to serve.

Meatballs in rich sun dried tomato sauce – serves 4 – 
Main meal

12oz lean minced beef                                                          ½ onion, peeled and grated
14oz can chopped tomatoes                                                 2 tbsp grated parmesan
Salt and pepper                                                                     2 tsp fresh thyme
1 garlic clove, peeled & crushed                                            1 tbsp olive oil
6 sun dried tomatoes in oil, drained and sliced

In a bowl, combine the beef, onion, garlic, half the thyme and the parmesan, and season well. Roll the mixture into 
35-40 bite sized balls. Heat the oil in a large non stick frying pan until hot, and then add the meatballs in batches and fry 
untill brown all over. Keep the cooked meatballs warm while you fry the remaining ones. Add the chopped and sun dried 
tomatoes and remaining thyme, season and simmer gently for about 20 minutes. Serve with 3oz (dry weight) spaghetti.
(minced quorn could be used as an alternative)

Cheesy baked mushrooms – serves 2 as evening meal choice

4 large field mushrooms                                               1 small red chilli, sliced
4oz low fat cream cheese                                             6 spring onions, finely chopped
4 slices parma ham                                                       salt and freshly ground pepper
1 tbsp chopped fresh mixed herbs, e.g. parsley, chives, 
Oregano

Preheat the oven to 200c, 400f, gas mark 6. Wipe the mushrooms with damp kitchen paper and place in a 
roasting tray, face side up. In a small bowl, mix together the chilli, herbs, cheese and onion and season with salt 
and black pepper. Divide the mixture between the mushrooms placing a spoonful in the centre of each. Wrap each 
mushroom in a slice of parma ham and bake in the oven for 10-15 minutes until cooked. Serve hot with an oven baked 
Sweet potato plus other vegetables or salad and sweet chilli sauce.

Here’s a tip – if vegetarian use thin strips of courgette cut with a vegetable peeler instead of Parma Ham.