Low GI Recipes

Looking for something new and exciting? Try this delicious selection of pear recipes from one of our program partners Horticulture Australia. Recipes here

These recipes are from “Low-Fat Food For Life”, published by The Australian Women’s Weekly, $12.

Rice Porridge with Raisins (serves 4)
Ingredients
___½ cup (100g) doongara rice
___½ cup (125ml) water
___2 cups (500ml) no-fat milk
___1 tablespoon brown sugar
___¼ cup (40g) raisins
___pinch nutmeg
___2/3 cup (160ml) no-fat milk, warmed, extra
Method
___1. Combine rice and the water in small saucepan; bring to a boil. Reduce heat; ______simmer, uncovered, until liquid is absorbed.
___2. Add milk, sugar and raisins; simmer about 20 minutes or until rice is tender, ______stirring occasionally. Stir in nutmeg; serve warm with extra milk.

Kumara and Coriander Soup (serves 4)
Ingredients
___1 teaspoon canola oil
___2 medium leeks (700g), chopped coarsely
___3 cloves garlic, quartered
___2 medium kumara (800g), chopped coarsely
___1 litre (4 cups) chicken stock
___2/3 cup (160ml) light evaporated milk
___1/3 cup finely chopped fresh coriander
Method
___1. Heat oil in large saucepan; cook leek and garlic, stirring, until leek softens. Add ______kumara; cook, stirring, 5 minutes. Add stock; bring to a boil. Reduce heat; simmer, ______covered, about 20 minutes or until kumara softens.
___2. Blend or process soup, in batches, until smooth; return soup to same cleaned pan. ______Simmer, uncovered, until soup thickens slightly. Stir in evaporated milk and ______coriander; stir over heat, without boiling, until heated through. Top with fresh ______coriander leaves, if desired.

Linguine with Lamb, Asparagus and Gremolata (serves 6)
Ingredients
___375g linguine
___375g lamb fillets
___500g asparagus, trimmed, chopped coarsely
___1/3 cup finely grated lemon rind
___4 cloves garlic, crushed
___1 cup coarsely chopped fresh flat-leaf parsley
___½ cup (125ml) lemon juice
___8 green onions, sliced thinly
___1 tablespoon olive oil
Method
___1. Cook pasta in large saucepan of boiling water until just tender; drain. Place in ______large bowl; cover to keep warm.
___2. Meanwhile, cook lamb on heated lightly oiled grill plate (or grill or barbecue) until ______browned all over and cooked as desired. Cover; stand 5 minutes, slice thinly.
___3. Boil, steam or microwave asparagus until just tender; drain.
___4. Combine remaining ingredients in small bowl; pour over pasta. Add lamb and ______asparagus; toss gently to combine.

Pork Loin with Couscous and Apples (serves 4)
Ingredients
___1 cup (200g) couscous
___1 cup (250ml) boiling water
___1/3 cup (55g) seeded prunes, chopped finely
___1 tablespoon toasted pine nuts
___2 tablespoons coarsely chopped fresh coriander
___¼ cup coarsely chopped fresh flat-leaf parsley
___500g rindless, boneless pork loin
___2 ½ cups (625ml) alcoholic apple cider
___2 medium apples (300g), peeled, cored, sliced thickly
___1 large red onion (300g), cut into thick wedges
___2 tablespoons brown sugar
Method
___1. Preheat oven to moderately hot.
___2. Combine couscous with the water in medium heatproof bowl, cover; stand about ______5 minutes or until water is absorbed, fluffing with fork occasionally. Using fork, ______toss prunes, nuts, coriander and parsley into couscous.
___3. Remove any excess fat from pork. Place pork on board, upside-down; slice ______through thickest part of pork horizontally, without cutting through at the other ______side. Open pork out to form one large piece; press 1 cup of the couscous ______mixture against loin along width of pork. Roll pork to enclose stuffing, securing ______with kitchen string at 2cm intervals.
___4. Place rolled pork on rack in large shallow flameproof baking dish; pour 2 cups of ______the cider over pork. Roast, uncovered, in moderately hot oven about 50 minutes ______or until cooked through. Remove pork from baking dish; cover to keep warm.
___5. Place remaining couscous mixture in small oven proof dish; cook, covered, in ______moderately hot oven about 10 minutes or until heated through.
___6. Meanwhile, heat pan juices in baking dish on top of stove; add remaining ______cider, apple, onion and sugar. Cook, stirring, until apple is just tender. Serve ______sliced pork with apple mixture and couscous.

Dhal with Egg and Eggplant (serves 4)
Ingredients
___2 cups (400g) red lentils
___2 teaspoons vegetable oil
___1 medium brown onion (150g), chopped finely
___1 clove garlic, crushed
___2 teaspoons ground cumin
___½ teaspoon cumin seeds
___1 tablespoon tomato paste
___1 litre (4 cups) water
___2 cups (500ml) vegetable stock
___1 large tomato (250g), chopped coarsely
___3 baby eggplants (180g), chopped coarsely
___4 hard-boiled eggs
Method
___1. Rinse lentils in large colander under cold water until water runs clear.
___2. Heat oil in large heavy-based saucepan; cook onion, garlic, ground cumin, seeds ______and paste, stirring, 5 minutes. Add lentils with the water and stock; bring to a ______boil. Reduce heat; simmer, uncovered, about 40 minutes or until dhal mixture ______thickens slightly, stirring occasionally.
___3. Add tomato and eggplant; simmer, uncovered, about 20 minutes or until dhal ______is thickened and eggplant is tender, stirring occasionally. Add whole eggs; stir ______gently until eggs are heated through.

Pears Poached in Cranberry Syrup (serves 4)
Ingredients
___3 cups (750ml) cranberry juice
___2/3 cup (160ml) dry white wine
___2 cardamom pods, bruised
___½ vanilla bean, halved lengthways
___4 medium beurre bosc pears (920g)
Method
___1. Combine juice, wine, cardamom and vanilla bean in large saucepan.
___2. Add peeled pears to pan; bring to a boil. Reduce heat; simmer, covered, about 25 ______minutes or until tender. Cool pears in syrup.
___3. Remove pears from syrup; strain syrup into medium heatproof bowl. Return 2 ______cups of the strained syrup to same pan (discard remaining syrup); bring to a boil. ______Boil, uncovered, about 15 minutes or until syrup is reduced by half. Serve pears, ______hot or cold, with syrup.

Berry Mousse (serves 4)
Ingredients
___2 teaspoons gelatine
___2 tablespoons water
___2 egg whites
___1/3 cup (75g) caster sugar
___2 x 200g cartons low-fat berry-flavoured yogurt
___150g fresh mixed berries
Method
___1. Sprinkle gelatine over the water in small heatproof jug; place jug in small pan of ______simmering water, stir until gelatine dissolves, cool.
___2. Meanwhile, using electric mixer, beat egg whites in small bowl until soft peaks ______form. Gradually add sugar, beating until sugar dissolves.
___3. Place yogurt in medium bowl; stir in gelatine mixture, fold in egg white mixture. ______Spoon mousse mixture into serving bowl, cover; refrigerate about 2 hours or ______until set. Top mousse with berries to serve.

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