Low GI Recipes of the Month

Anneka Manning, Senior Food Consultant for the Australian Women's Weekly, shares a recipe from her latest book (with Kaye Foster-Powell), The Low GI Family Cookbook.

Eggs in nests

This makes a lovely lazy weekend breakfast or brunch. Prepare double the quantity for four people — or for seconds.
Serves 2


2 slices wholegrain bread
olive oil cooking spray
1 teaspoon olive oil margarine
40 g (1½ oz) button mushrooms (about 4), stems trimmed, sliced
3 English (not baby) spinach leaves, washed, chopped
freshly ground black pepper, to taste
2 eggs
1 tablespoon coarsely grated reduced fat
cheddar cheese, grated
Per serve
Energy: 901 kJ/ 214 cals; Protein 14 g; Fat 10 g (includes 4 g saturated fat and 197 mg cholesterol); Carbs 15 g; Fibre 2.5 g

Low GI fare from Johanna’s Italian kitchen: In GI News American dietitian, Johanna Burani shares her recipes photographed by husband Sergio.

Johanna Burani

Simply delicious fennel
Sometimes simplicity cannot be beat! The flavourful combination of these unpretentious ingredients in this vegetable side dish results in an explosion of culinary delight. And it all happens in less than 30 minutes from fridge to serving dish.
Serves 4


2 x 1-lb (450 g) fennel bulbs
2 tablespoons extra virgin olive oil
2 tablespoons grated parmiggiano reggiano cheese
salt/pepper to taste
Per serve (1/2 bulb)
Energy: 538 kJ/ 128 cals; Protein 3 g; Fat 8 g (includes 1 g saturated fat and 2 mg cholesterol); Carbs 13 g; Fibre 5 g

Visit Johanna’s website: www.eatgoodcarbs.com.

Azmina Govindji shares recipes from Healthy Indian Cooking for Diabetes photographed by Yuki Sugiura.

Azmina Govindji

Tofu chana dal
Serve this light meal with a raita of your choice. Asafoetida is often used in vegetarian meals where it adds a garlic-like flavour with onion overtones. A hint of asafoetida will tide you over when the garlic bowl is empty. Chana dal is found in Asian produce stores and the spices will be available in specialty spice shops or online at herbies.com.au.
Serves 4

150 g (5 oz) split Bengal gram (chana dal)
1 tablespoon olive oil (plus spray oil for greasing the pan)
200 g (7 oz) tofu
½ teaspoon black mustard seeds
10–12 curry leaves
2 pinches of asafoetida
¼ teaspoon salt
¼ teaspoon ground turmeric
2½ tablespoons lemon juice
20 g (3/4 oz) fresh mint leaves, chopped

Per serve
Energy: 798 kJ/ 189 cals; Protein 12 g; Fat 7 g (includes 0.7 g saturated fat and 2 mg); Carbs 20 g; Fibre 3 g