1 December 2005

Low GI Recipe of the Month

Garlic Prawns, Red Capsicum and Coriander (Cilantro) Pasta
Lisa Lintner’s delicious recipe is a real crowd pleaser when entertaining family and friends—and it is a good source of omega-3 fats.

Serves 4
Preparation time: 8 minutes plus 10 minutes to marinate the prawns
Cooking time: 11 minutes

250 g/12 oz spinach fettuccine
500 g/1 lb green king prawns (giant tiger prawns), shelled and deveined (leaving heads and tails on if desired)
4 cloves garlic, finely sliced
1⁄4 cup (60 ml) extra virgin olive oil
salt and freshly ground black pepper
2 large red or yellow peppers, seeded and thinly sliced
1⁄2 bunch fresh coriander (cilantro), coarsely chopped

1. Heat a large pot of salted water.
2. Preheat the grill to moderately high.
3. Toss the prawns with the sliced garlic and olive oil in a large bowl, and marinate for 10 minutes.
4. When water boils, add the pasta and cooked uncovered for about 11 minutes. Stir occasionally.
5. Grill the marinated prawns for 2 minutes, coating them with the marinade, until cooked.
6. Grind salt and freshly ground black pepper over the prawns.
7. Drain the pasta and toss in 1 teaspoon of olive oil.
8. On a large serving platter combine the pasta, prawns, capsicum (pepper) strips and chopped coriander (cilantro).
9. Serve hot with crusty low GI bread.

Per serving
kJ/Cal 1367/326 , protein 23 g, fat 11 g, carbohydrate 44 g, fibre 3 g

prawn pasta
Photo: Jennifer Soo, The New Glucose Revolution Life Plan

The recipes for The New Glucose Revolution Life Plan were specially created by Lisa Lintner who runs the Lisa Lintner Cooking School in Sydney (Australia)—specialising in creating low GI recipes with seasonal and locally sourced produce. The classes incorporate practical skills with tips for including low GI foods daily. Contact Lisa on 0412 800 880 or at lisalintner@bigpond.com for class programs and individual coaching.

The New Glucose Revolution Life Plan is published in:
Australia: Hachette Livre Australia (www.hachette.com.au/ngr.html)
New Zealand: (Hachette Livre New Zealand)
UK: Hodder Mobius
USA and Canada: Marlowe & Company


Anonymous said...

Prawns are great. Sources of omega-3 are not so easy to find when you have a partner who won't touch fish.

If anyone's thinking prawns are expensive, or not easy when you don't live near the sea, or too fiddly to prepare, may I recommend you check your local Asian grocery or butcher?

I buy frozen 1kg bags of peeled, deveined & headless raw prawns for $22, and they are fantastic. They're snap frozen very fresh - defrost a few in the fridge and they're ready to pop in a pilaf (Basmati, of course) or pasta sauce, or even this recipe!


Anonymous said...

Pasta in any shape or form has a relatively low GI (30 to 60), and scores well nutritionally as a good source of protein, B vitamins and fibre. Fettuccine has a GI of 40. Portion size is important however--keep it moderate.

Anonymous said...

I would LOVE to know what is "low gi CRUSTY bread". What is it called and where can I get it? I am sick of buying bread at high prices ($5.25) only to be extremely disappointed in the product. For this reason I throw out more bread than I eat. Also Tip Top 9 Grain used to be relatively low GI but it does not seem to b listed any more.

Anonymous said...

Is there really such a thing as "low GI crusty bread"? I have tried many different breads paying high prices ($5.25), only to throw most of it out as it is really disappointing. Tip Top 9 Grain is OK (but not crusty)but does not appear in the GI list anymore.

Anonymous said...

I'd like to print out a couple of the recipes but I don't seem to be able to highlight the text and print the selection. Any suggestions?

GI Group said...

We have addressed this question in the intro paragraph to the newsletter:

"To PRINT ONE ARTICLE (ie. the recipe from the newsletter), simply click on the recipe or article name in the right-hand column under PREVIOUS POSTS. You will arrive at the page you have chosen. Select PRINT and you will find that you can print just the information you want."

Anonymous said...

Tip Top 9 Grain is in the Australia and New Zealand edition of the Shoppers Guide to GI Values 2006 (page 42). In fact it's the first bread on the list alphabetised under '9'. As for 'crusty'. Many sourdough, sourdough rye and sourdough wholegrain breads are quite 'crusty' topped. As are some very grainy specialty bakery breads, though they can get a bit pricey. Soy and linseed is a good option. As are Burgen breads though they may not be crusty enough. Bakers Delight has had some breads GI tested, and some are low GI. We don't know how crusty they are ...

Anonymous said...

Thank you for your response re Tip Top 9 Grain. I have the Revised 2nd Edition of the GI Factor in which this bread is listed as having a GI of 43. I looked on your website for an update, but could not find it mentioned so I assumed it had been withdrawn, possibly due to a change of its content.

Anonymous said...