In the GI News Kitchen

American dietitian and author of Good Carbs, Bad Carbs, Johanna Burani, shares favourite recipes with a low or moderate GI from her Italian kitchen (photographed by Sergio Burani). For more information, check out Johanna's website.


Apricot-apple granola with pignoli nuts
In the northeastern corner of Italy, where I have my home, the continental breakfast has been pushed aside for heartier, more substantial morning sustenance. For a long time, many people in this region have been eating muesli, a mixture of either raw or toasted cereals, nuts and dried fruits. This version is refreshing yet hearty and quite “northern-tasting.” You could try adding some ground cardamom (maybe a ½ teaspoon) to bring out the flavour of the apricots. You might also substitute agave nectar for the honey (just about 1/3 cup should suffice). A ½-cup portion should be plenty for most people. Servings: 18 – ½ cup serves

Vegetable spray
6 cups old fashioned oats
1 tablespoon ground cinnamon
1 cup pine nuts (pignoli)
¼ cup ground flaxseed
1/3 cup canola oil
½ cup honey
½ cup diced dried apple rings (approx. 4)
½ cup diced dried apricots (approx. 7)

Per 1/2 cup serve (without milk or yoghurt)
Energy: 949 kJ/ 185 cals; Protein 6 g; Fat 10 g (includes 1 g saturated fat); Carbs 29 g; Fibre 4 g

Cut back on the food bills and enjoy fresh-tasting, easily prepared, seasonal, satisfying and delicious low or moderate GI meals that don’t compromise on quality and flavour one little bit with Money Saving Meals author Diane Temple. For more recipes, visit Diane’s website.

One-pot Chinese chicken
This is an easy chicken casserole for a cold evening, but it is light enough to enjoy on warmer days, too. If other Asian vegetables or green beans are cheaper at your greengrocer, use them instead of the snow peas (mangetout). If the chicken thigh fillets are large, cut them into three pieces for even cooking. Serve with noodles or a low GI rice. Cost per serving (with noodles): AUD$2.85, and even less if chicken thighs are on special. Serves 4

650 g (about 1 1/2 lb) chicken thigh fillets, trimmed of excess fat, cut in half
2 tablespoons soy sauce
1 teaspoon Chinese 5 spice powder
4 dried shiitake mushrooms
½ teaspoon chicken stock powder
1 tablespoon peanut or canola oil
1 onion, chopped
2 cloves garlic, crushed
1 tablespoon finely grated ginger
1 carrot, cut into thin strips (like matchsticks)
1 teaspoon cornflour
3 baby bok choy, sliced, keep stems and leaves separate
120 g (4 oz) snow peas, trimmed, sliced into 3
1 teaspoon sesame oil
Mung bean noodles, to serve

Per serve (without noodles)
Energy: 1230 kJ/ 294 cals; Protein 33 g; Fat 14 g (includes 3.5 g saturated fat and 130 mg cholesterol); Carbs 8 g; Fibre 3 g


We have 6 copies of Money Saving Meals to give away
If you love Diane's recipes, here's your chance to try more of them. Hachette Australia has donated six copies of Money Saving Meals to give away to residents of Australia only. The first six people to email will receive a free copy. Write your name and postal address in the email subject line to be in the draw and whiz your email to:

The competition is now closed and we have six lucky winners:
Mary, 'K' , Elizabeth, Janet, Edwina and Irene.
Hachette Australia will send you each a copy of Money Saving Meals. Thank you everyone for entering.