Low GI Recipes of the Month

Our chef Kate Hemphill develops deliciously simple recipes for GI News that showcase seasonal ingredients and make it easy for you to cook healthy, low GI meals and snacks. For more of Kate’s fabulous fare, check out: www.lovetocook.co.uk. For now, prepare and share good food with family and friends – we have chosen recipes that will serve six this month with the holiday season fast approaching.

[KATE]
Kate Hemphill

Pomegranate and parsnip chicken tagine
I find it hard to go past a lamb shank tagine, however that requires much longer cooking time. This one can be assembled, cooked and on the table within an hour of getting home. It also keeps well, and the leftovers are delicious next day. The sweet parsnips and tart pomegranate seeds complement the dish wonderfully. To remove pomegranate seeds, cut in half then pry seeds out in a bowl of water, then drain. This will stop the juice from flying everywhere! I use Herbies tagine blend. You can buy it online at www.herbies.com.au. When pomegranates are out of season, use 1 tablespoon pomegranate molasses for a similar flavour.

Serves 6

[TAGINE]

2 tablespoons tagine spice blend
6 skinless chicken thighs
2 tablespoons olive oil
4 small-medium parsnips peeled and diced (2.5 cm/1 inch)
1 long red chilli, sliced
1 large red onion (cut into 8 wedges)
1 clove garlic, crushed
1 pomegranate, seeds removed and set aside
400 g (14 oz) can chopped tomatoes
1 tablespoon tomato paste

To serve
Handful coriander leaves
Cous cous (made with 1½ cups/150 g instant cous cous)
Green salad tossed with vinaigrette dressing
Nutritional analysis per serving without accompaniments
1464 kJ/348 calories; 27 g protein; 19 g fat (includes 4.5 g saturated fat); 16 g carbohydrate; 4 g fibre


Lebanese Lamb Skewers

This marinade caramelises really nicely on the grill. You could also use the marinade on duck, or any cut of lamb. If you use wooden skewers, soak them in cold water for 2–3 hours to prevent them from burning when cooking under the grill or on the barbecue. You can buy baharat which is a Lebanese spice blend from Middle Eastern stores or online from www.herbies.com.au
Makes 12 skewers

[SKEWERS]

1 kg (2.2 lb) lean lamb leg meat, cut into large cubes (you need 36 pieces of meat 2.5 cm/1 inch)

Marinade
3 tablespoons red wine
1 tablespoon pomegranate molasses
1 teaspoon baharat
Serve with baba ganoush, tabouli and fennel seed flatbread. There are recipes for these on www.lovetocook.co.uk if you don't have your own.

Nutritional analysis per kebab (without accompaniments)
937 kJ/223 calories; 28 g protein; 11 g fat (includes 5.8 g saturated fat); 1.6 g carbohydrate