Low GI Recipes of the Month

American dietitian, Johanna Burani invites GI News readers to try recipes from her Italian kitchen (photographed by Sergio Burani).

Johanna Burani

Pappardelle con funghi
Egg noodles with mushrooms
Laughing Cow cheese wedges are pasteurized spreadable Swiss flavor cheese wedges.
Serves 4

450 g (1 lb) fresh mushrooms (crimini, baby portabella, Swiss brown)
12 sprigs fresh flat-leaf parsley, minced (approximately 1/2 cup)
6 Laughing Cow cheese wedges, light
1 cup marsala wine (sweet red dessert wine)
230 g (8 oz) egg pappardelle

Per serve
Energy: 1612 kJ/ 384 cals; Protein 14 g; Fat 5 g (includes 2 g saturated fat and 80 mg cholesterol); Carbs 53 g; Fibre 1 g; 538 mg sodium

Each month, GI News readers can eat well and save money with Diane Temple (co-author of a new book, Money Saving Meals). Diane shares her tips on cutting back on food bills and still enjoying fresh-tasting, easily prepared, seasonal, satisfying and delicious low GI meals that don’t compromise on quality and flavour one little bit.

Diane Temple

Mushroom minestrone with barley
Use any fresh mushrooms you like in any combination for this – white (button), crimini (Swiss brown), baby portabella or field (flat) mushrooms or any of the more exotic ones). If you only want to use one type of mushroom, I would suggest using cheap flat mushrooms for colour and flavour. The real aroma booster for this soup comes from the dried porcini. Don’t gasp. Although this may seem a pricy option, you only need a pinch or three to pack a punch. I don’t think this soup needs any garlic, but if you can’t live without it, sauté a chopped clove with the onion and other vegetables. Preparation time: 15 minutes; cooking time: 40 minutes.
Serves 4

10 g (1/3 oz) dried porcini mushrooms
2 tablespoons olive oil
1 medium onion, chopped
1 large carrot, peeled or scrubbed and diced
2 stalks celery, diced
½ cup pearl barley, rinsed
6 cups hot water mixed with 1 tablespoon chicken or vegetable stock powder
250 g (9 oz) flat mushrooms
2 tablespoons chopped flat leaf parsley
4 slices sourdough or grainy low GI bread, to serve

Per serve (with 1 slice bread)
Energy: 1221 kJ/ 292 cals; Protein 9 g; Fat 11 g (includes 2 g saturated fat); Carbs 35 g; Fibre 7 g

Stocktake: Diane’s nifty & thrifty cooking tip of the month
Stock helps make great tasting soups, but it needn’t cost the earth, take hours to prepare, or come in a carton or can. If you do the maths, you’ll find that stock powders deliver the best value for money (Australian dollars quoted here).
You also have more control of the flavour – you can follow instructions (usually 1 teaspoon stock powder per cup of water) or use a bit more or less as you wish. Some brands are high on flavour, low on fillers and additives, salt reduced and gluten free. However, hold the salt shaker. Like other stock products on the supermarket shelf, stock powders can be on the salty side, so don’t add any extra. And keep in mind any salty toppings you are serving like Parmesan cheese.