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. For more information, check out Johanna's website. The photographs are by Sergio Burani. His food, travel and wine photography website is


Seafood and mushroom lasagne
Lasagne is often the first choice for a special menu. I always use traditional Italian uncooked lasagne sheets. If you use pre-cooked ones, make extra white sauce for extra moisture.
Serves 8

2 tbsp olive oil
½ cup shallots or onion, finely chopped
1 large clove garlic, minced
230g (8oz) mushrooms, coarsely chopped
1 tbsp finely chopped flat-leaf parsley
½ tbsp fresh thyme leaves
450g (1lb) seafood (I use 225g/½lb medium-size uncooked shrimps/prawns, cut into 6 pieces and 225g/½lb scallops, quartered
salt and freshly ground black pepper, to taste
2 cups 2% milk
4 tbsp butter or margarine
4 tbsp all-purpose flour
16 lasagne strips uncooked

Seafood and mushroom lasagne

Per serving
Energy: 1560 kJ/ 370 cals; Protein 22 g; Fat 12 g (includes 3 g saturated fat and 59 mg cholesterol if using margarine); Carbs 46 g; Fibre 2 g

Cut back on the food bills and enjoy 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 check out Diane's Money Saving Meals website.

Cauliflower pasta
You can ring the changes with this recipe simply by using a different cheese or herb for flavouring.
Serves 4

300g (10 oz) pasta such as penne (or your favourite shapes)
3 tbsp olive oil
1/2 cauliflower (about 750g/1½lb), cut into florets
1 cup fresh (low GI of course) breadcrumbs
4 cloves garlic, crushed
1/4 tsp chilli flakes (or more to taste)
2 tsp dried oregano
1/3 cup finely grated parmesan cheese
1/3 cup roughly chopped flat-leaf parsley

Cauliflower pasta

Per serving
Energy: 1910kJ/ 456 cals; Protein 15 g; Fat 17 g (includes 3g saturated fat and 6mg cholesterol); Carbs 55g Fibre 7g

Gabriel Gaté’s mother’s rabbit, carrot and prune casserole
This recipe is from Recipes My Mother Cooked – a new book of family recipes and mealtime stories that provides a heart-warming reminder of the timeless benefits of home cooking and sitting down together for dinner. We would love to hear about your mother's favourite recipes.

Gabriel Gaté and his mother

‘My mother has always shared with me her love of good food. She is très gourmande! I grew up in the Loire Valley and my parents grew most of the vegetables, herbs and fruits that we needed. We also had a tiny vineyard and made our own wine. Both my Mum and Grandmother prepared the family meals, and from an early age encouraged us kids to contribute by asking us to do small jobs like peeling vegetables or making a salad dressing or mayonnaise. Some of my most memorable moments in the kitchen were helping to garnish the delicious home-made fruit tarts with raspberries, strawberries or apple. Rabbit was one of our favourite meats and during the winter months, wild rabbits were sometimes brought to us by relatives.’
Serves 4

1 rabbit, about 1.2kg (2lb) or rabbit pieces if you prefer
1 tbsp olive oil
1 tbsp chopped thyme
1 small brown onion
1½ tbsp plain flour
about 12 pitted prunes
1 cup red wine
2 medium carrots, peeled and cut into 2cm thick slices
1 cup veal or chicken stock
salt and freshly ground black pepper
4 tbsp chopped parsley
1 clove garlic, finely chopped

Per serving
Energy: 2030kJ/ 485 cals; Protein 61 g; Fat 13 g (includes 4g saturated fat and 153mg cholesterol); Carbs 17g Fibre 4g

Recipes My Mother Cooked

Recipes My Mother Cooked is available in Australia HERE.