Low Glycemic Summer Drink Recipe

Mango Lassi
(serves 4)

100 calories, 21 g carbohydrates, 3 g protein, 1 g fat

2 mangos, partially frozen
1 cup plain yogurt

Peel and dice mangos. Place in freezer to partially freeze for about 30-45 minutes (or use frozen mangos, partially thawed). Puree in food processor. Add plain yogurt slowly to the desired consistency (approximately 1 cup) and puree. Serve at once in chilled glasses.

Low Fat Thanksgiving Recipe – Brown Rice with Apricots and Almonds

Here’s a healthy recipe you might consider in place of traditional Thanksgiving stuffing.

Brown Rice with Apricots and Almonds
Make your stuffing with wholegrain rice instead of bread and you’ll trim 61 calories and 7 grams of fat. Not only will these grains help keep you full, but they’ve also been shown to blast ab fat.

1 3/4 cups reduced-sodium chicken broth
1 3/4 cups medium-grain brown rice
1 tbsp. olive oil
1 cup finely chopped Vidalia onion
1/4 cup chopped dried apricots
2 tsp. lemon zest
2 tbsp. chopped fresh parsley
1/4 cup slivered almonds

Preparation and Cooking
Combine chicken broth and 1 3/4 cups water in saucepan. Bring to a boil. Add rice. Reduce heat to low, cover, and cook for 40 minutes. Prepare onions, 10 minutes before rice is finished, heat olive oil in a saute pan over medium-low heat. Add onion and saute until just soft, about 5 minutes. Add apricots, lemon zest, 2 tablespoons water, and 1/4 teaspoon black pepper. Stir well and remove from heat. Once rice is cooked, remove from heat. Let stand covered 5 minutes. Uncover and toss with onion mixture, parsley, and almonds. Serve.

Nutritional Information
Makes 8 servings. Per 1/2-cup serving: 204 cal, 4 g fat (1 g sat), 37 g carbs, 203 mg sodium, 2 g fiber, 5 g protein

Spring Salad

2 ½ tsp. fresh lemon juice
2 tsp. olive oil
1 clove of garlic, crushed
1 lb. of asparagus
½ English cucumber, cut into to ¼‘s and sliced (unpeeled)
½ tsp. kosher salt
½ tsp. pepper
3 scallions, sliced, white part only
1 cup fresh or frozen peas, thawed
1 ripe avocado, diced into 1-inch pieces

Combine lemon juice, oil, and garlic in a jar, shake vigorously, add salt and pepper then set aside. Snap ends off asparagus and slice 1” pieces diagonally. Blanche 3 minutes, remove with strainer and run under cold water. Set aside Blanche peas. If using fresh peas for 30 seconds, rinse with cold water. If using frozen peas, just defrost. Combine veggies in a bowl. Shake dressing and toss into salad. Add avocado right before serving.

137 calories, 10 g carbohydrate, 3 g protein, 10 g fat, serves 6

Jicama Orange Summer Salad

1/3 cup fresh lime juice
1 tsp. salt, or to taste
1 tsp. chili powder, or to taste
1/8 tsp. cayenne, or to taste
1 pound jicama, peeled and cut into ¼-inch thick sticks
4 navel oranges, rind and pith cut free and sections cut away from membranes
2 scallions, minced

In a large bowl, whisk together the lime juice, salt, chill powder, and cayenne. Add the jicama and mix well. Arrange the orange decoratively around the edge of the platter, with the jicama mounded in the center. Drizzle the dressing remaining in the bowl over the oranges and garnish with minced scallions.

59 calories, 14 g carbohydrate, 1 g protein, .2 g fat  (serves 8)

No Calorie Spicy Grilling Rub Recipe

1/4 cup paprika
1 to 1 1/2 tablespoons cayenne pepper (depending on your “heat” preference)
2 1/2 tablespoons freshly ground black pepper
3 tablespoons garlic powder
1 1/2 tablespoons onion powder
1 1/2 tablespoons salt
1 1/2 tablespoons dried oregano
1 1/2 tablespoons dried thyme

1. In a medium bowl, combine all ingredients; mix well.
2. Store in a cool, dry place, in an airtight container or sealable plastic bag.

32 servings when you use 1 1/2 teaspoons per serving of meat.

Nutritional Information:
Per serving: 0 calorie, 300 mg sodium.