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 her website: www.lovetocook.co.uk. For now, prepare and share good food with family and friends.

Kate Hemphill

Lemon and kaffir lime prawn pilaf
This is a lovely and easy dish to make. It can easily be doubled if serving a large group, or halved for dinner for two. The number of prawns can be adjusted according to their size or you can add any other shellfish you like. Kaffir lime is normally associated with Thai food and has a distinct fresh flavour. If buying a bunch, fresh kaffir lime leaves can be frozen until ready to use. If you can’t get fresh, dried leaves can also be used in this recipe. It's a real one-pot wonder, but you need to use a cooktop to oven to table pan. And for a complete meal all you need to add is a big crispy green garden salad tossed in a vinaigrette dressing. It makes generous serves for four people or a lighter meal for six.
Serves 4–6


1 brown onion, finely chopped
2 tablespoons olive oil
2 cloves garlic, crushed
4 fresh kaffir lime leaves, spine removed and very finely chopped
1 lemon, juiced and rind finely grated
1½ cups (300 g) basmati rice
2½ cups (625 ml) salt reduced vegetable stock or water
16 green King prawns (shrimps), whole

To serve
2 tablespoons fresh coriander, chopped
Per serving (based on 6 serves)
1243 kJ/ 295 calories; 15 g protein; 7 g fat (includes 1 g saturated fat); 42 g carbohydrate; 1 g fibre

Cajun stuffed peppers
This makes a hearty dinner allowing two peppers (capsicums) per person, or you can serve the peppers on a platter as part of a buffet. Wrap any leftover filling in a tortilla, or eat it as a ‘bean’ salad on its own. Cajun seasoning is a flavoursome blend of paprika, pepper, dried herbs and aromatics. It’s available in supermarkets.
Serves 4 for a main meal or 8 as part of a buffet


8 small red peppers (capsicums)
4 rashers lean smoked bacon or ham, cut into 1 cm (1/2 inch) pieces
1 small clove garlic, crushed
2 teaspoons Cajun seasoning
1 x 400 g (14 oz) can cannellini beans, rinsed and drained
1 x 400 g (14 oz) can kidney beans, rinsed and drained
1 cob corn, kernels removed
1 1/2 tablespoons finely grated parmesan
1–2 tablespoons olive oil for drizzling
Per pepper (capsicum)
884 kJ/ 210 calories; 14 g protein; 7 g fat (includes 1.5 g saturated fat); 20 g carbohydrate; 8 g fibre