Low GI Recipes of the Month

From this month, American dietitian Johanna Burani will be sharing some of her totally simple and simply delicious low GI Italian fare. Johanna has a home in Friuli, in northeastern Italy, which she visits frequently – always in pursuit of new recipes. Smashed Tomatoes and Penne from her most recent trip is a taste of good things to come in the next few months. If you can’t wait, visit her website: www.eatgoodcarbs.com

The recipes are photographed by her husband Sergio Burani. Sergio is a free-lance photographer specialising in wine and wineries worldwide. He devotes 20% of his time fulfilling the photographic needs of worthy charities. For more information check out: www.photosbysergio.com

Johanna Burani

Smashed tomatoes and penne
This recipe allows 60 g (2 1/2 oz) pasta per person which is plenty for a light meal or ‘i primi’ – first course. With pasta, take notice of the cooking times the manufacturer suggests, but ignore the suggested serving size. They are almost always too much pasta for a single meal, sometimes suggesting you use 500 g pasta for four people! That’s serious carb overload.
Serves 4

4 tablespoons extra virgin olive oil,
2 large cloves garlic, minced
1 lb (1 dry pint/450 g) grape (cherry) tomatoes, washed and cut in half lengthwise
8 oz (240 g) penne or other short pasta
1 tablespoon kosher salt

Per serving
1487 kJ/ 354 calories; 7 g protein; 15 g fat (includes 2 g saturated fat and 0 mg cholesterol); 51 g carbohydrate; 3 g fibre

Seafood paella
‘Eat fish and seafood’ is the message from the Mediterranean diet and here’s a great recipe that’s a complete meal in a bowl to get you started. Brigid Treloar created it for a new range of easy seafood ‘meal options’ for Sydney Fish Markets – ‘Market Pride’. We used medium grain Doongara Clever Rice to reduce the GI and replaced the chorizo with 200 g sliced button mushrooms. Rest assured, it works as well with a seafood marina mix from your local fish shop. For more quick and easy fish or seafood recipes like this such as a seafood pizza or Spanish hotpot, check the Market Pride website.
Serves 4–6

3 1/2 cups (875 ml) fish or vegetable stock
1/2 teaspoon saffron threads
1 tablespoon olive oil
1 chorizo sausage, thinly sliced (optional)
1 small red capsicum, seeded and chopped
1 medium onion, chopped
2 cloves garlic, crushed
1/2 teaspoon smoked paprika or paprika
2 large tomatoes, seeded and chopped
1 1/2 cups (300 g) rice
Freshly ground black pepper, to taste
1 cup (130 g) green peas (optional)
400 g (14 oz) Market Pride Australian Seafood Medley, or a seafood marina mix
1 lemon, cut in wedges
2 tablespoons freshly chopped parsley

Per serving (based on 6 serves and no chorizo)
1480 kJ/ 352 calories; 23 g protein; 7 g fat (includes 2 g saturated fat and 104 mg cholesterol); 46 g carbohydrate; 3.5 g fibre