The Glycemic Index Diet for Dummies (103 page)

Beef, the Low-Glycemic Way

Beef has been a little taboo in the dieting and health world because of its higher fat c
ontent. Although many cuts of beef are high in fat as well as saturated fat, some cuts are relatively low in fat. The problem with these cuts is that they aren't always the juiciest due to their lower fat content. So although recommending these leaner cuts is easy from a health perspective, they may not be what you typically expect out of beef. Yet with a little creativity, you can prepare a lean beef dish that tastes fabulous.

Here are a few simple ways to enhance the flavor and tenderness of lean beef:

Marinades:
Soaking meats adds flavor and softens meat tissues. Marinades consist of three parts: an acidic source (usually vinegar, citrus juice, or wine), oil (typically olive oil), and seasonings (take your pick of the many different herbs and spices out there).

Pounding:
Pounding beef with a meat mallet breaks the meat's fibers and connective tissues, making lean cuts tenderer.

Powders:
Tenderizing powders contain enzymes that help break down fibers in the beef.

Rubs:
Rubbing raw beef with a mix of dry herbs and spices and letting the rub permeate overnight can tenderize the meat while adding a spark of taste. Some common rub ingredients include ground black pepper, ground cumin, chili powder, crushed red pepper, celery seed, garlic powder, fresh minced garlic, salt, and brown sugar.

Most beef has a much higher fat content than poultry, but a few cuts work out to be pretty lean — in many cases even leaner than dark-meat chicken. Table 18-1 shows a comparison among various beef choices and white- and dark-meat chicken.

The trick to enjoying beef the low-glycemic way is to make sure you eat only 3 ounces of meat and load the rest of your plate up with veggies. Doing so keeps your calorie level low.

The recipes that follow show you how to prepare a couple different beef dishes the low-glycemic way.

Beef Fajitas

Beef fajitas are a good, lean substitute for the ol' steak. They offer a great source of protein and can be loaded with colorful veggies. If you use a whole-wheat tortilla, they also make for a lower-glycemic meal.

Preparation time:
10 minutes

Refrigeration time:
1 hour

Cooking time:
10 minutes

Yield:
4 servings (2 fajitas per serving)

1/4 cup lime juice

1/2 teaspoon ground coriander seeds

1/2 teaspoon chili powder

1 garlic clove, minced

1 pound boneless top sirloin, cut into 1-inch strips

1 green bell pepper, sliced

1 red bell pepper, sliced

1 orange or yellow bell pepper, sliced

1 onion, sliced

1 tablespoon extra-virgin olive oil

8 corn or whole-wheat tortillas

Salsa, for serving

1
Mix together the lime juice, coriander, chili powder, and garlic in a small bowl. Pour over the meat as a marinade. Cover and refrigerate for 1 hour.

2
After the meat has marinated, add the sliced peppers and onion to it.

3
Heat the olive oil in a skillet or wok over medium-high heat. Stir-fry the meat and vegetables until the beef is cooked, about 5 minutes.

4
Warm the tortillas in the microwave for 10 seconds.

5
Fill each tortilla with the fajita mixture and serve with salsa.

Per serving:
Calories 297 (From Fat 61); Glycemic Load 13 (Medium); Fat 7g (Saturated 2g); Cholesterol 64mg; Sodium 137mg; Carbohydrate 34g (Dietary Fiber 5g); Protein 26g.

Grilled Garlic-Lime Tenderloin

Tenderloin isn't the leanest cut o' beef out there, but it certainly isn't the richest either. This beef dish pairs wonderfully with a large mixed greens salad or green beans.

Specialty tool:
Gas or charcoal grill, or grill pan

Preparation time:
10 minutes

Refrigeration time:
24 hours

Cooking time:
22 minutes

Yield:
6 servings

4 large garlic cloves, minced

2 tablespoons reduced-sodium soy sauce

2 teaspoons dried ginger

2 teaspoons Dijon mustard

1/3 cup fresh lime juice

1/3 cup extra-virgin olive oil

1/4 teaspoon cayenne pepper

1 1/2 pounds beef tenderloin, well trimmed

1
In a large container, mix all the ingredients, minus the beef, until well blended.

2
Add the beef tenderloin to the mixture and coat both sides with the marinade.

3
Refrigerate and marinate for 8 hours. Turn the tenderloin over once while it's marinating.

4
After it has marinated, let the tenderloin stand at room temperature for about 30 minutes. Then remove it from the marinade, pat it dry, and grill it to desired doneness (about 22 minutes for medium rare).

5
Remove the meat from the grill and let it stand for 5 minutes. Then cut the beef crosswise into 1/3-inch-thick slices and serve.

Per serving:
Calories 174 (From Fat 89); Glycemic Load 0 (Low); Fat 10g (Saturated 3g); Cholesterol 57mg; Sodium 104mg; Carbohydrate 1g (Dietary Fiber 0g); Protein 20g.

Fabulous Seafood Recipes

Seafood isn't just a lean protein source — it's also the best way to get in your omega-3 fa
tty acids. These fatty acids are beneficial for heart health and your mood; they also work as a powerful anti-inflammatory. The big problem is many people don't get enough omega-3s in their diet. Although no recommended daily allowance for fats currently exists, an acceptable daily intake is about 1.1 grams a day for women and 1.6 grams a day for men.

If you enjoy seafood, you don't have to worry too much about taking supplements or adding other omega-3-rich foods to your diet. Table 18-2 shows a breakdown of how much omega-3 is found in some popular seafood choices.

Fatty fish, such as salmon, halibut, tuna, and shrimp, are wonderful sources of these special fats. So if you enjoy these items, dive in and eat them a couple times a week! Here are some recipes to get you started.

Is my fish safe from mercury and other contaminants?

Fish is an important part of a healthy diet. It's low in calories and an excellent source of protein and omega-3 fatty acids. However, some fresh fish may have high levels of mercury, which can cause health problems when consumed in large doses. Because mercury is a neurotoxin, it can damage the brain and nervous system. Developing brains (those of fetuses and young children) are most susceptible to mercury toxicity. Following are some tips to help you enjoy fish as part of a healthy diet while simultaneously reducing your risk of consuming too much mercury.

Warning:
Pregnant women and children should limit their consumption of red-light fish to no more than once a month to avoid exposure to contaminants.

The National Listing of Fish Advisories is a data-base that includes all available information describing state-, tribal-, and federally-issued fish-consumption advisories in the United States for the 50 states and the District of Columbia. To find your local advisories, visit
www.epa.gov/ost/fish
and click the map of the United States.

Grilled Pesto Salmon

This recipe is as easy as it gets — it has only three ingredients! Grilled Pesto Salmon is a fantastic dish for a summer night when you don't have a lot of time to cook. It's truly "healthy fast food." (
Note:
The cooking time really depends on how thick your fish is. Check it to make sure it isn't overcooked.) Serve this dish with your favorite low-glycemic brown rice, pearl barley, or quinoa recipe and/or a good helping of veggies.

Specialty tools:
Aluminum foil; gas or charcoal grill, or grill pan

Preparation time:
2 minutes

Cooking time:
10 to 15 minutes

Yield:
4 servings

1 pound wild salmon

2 to 3 ounces store-bought pesto

1/4 cup sun-dried tomatoes (dried and soaked in water), lightly chopped

1
Rinse the salmon and pat it dry with paper towels. Place the skin side down on aluminum foil, making sure the foil is big enough to cover the fish when you're done.

2
Evenly spread the pesto over the fish in a thin layer.

3
Sprinkle the sun-dried tomatoes over the top.

4
Fold up the aluminum foil to cover the fish. Grill over medium heat for 10 to 15 minutes until the fish flakes.

5
Remove from the grill and serve immediately.

Tip:
Want an easier time removing the fish from the foil? Lightly oil the foil before placing the fish on it. Voilà! Easy removal.

Per serving:
Calories 268 (From Fat 137); Glycemic Load 0 (Low); Fat 15g (Saturated 3g); Cholesterol 77mg; Sodium 244mg; Carbohydrate 3g (Dietary Fiber 1g); Protein 29g.

Baked Halibut with Quinoa, Spinach, and Cherry Tomatoes

This dish has all the components of a well-rounded, lower-glycemic meal with fish, vegetables, and quinoa. This is also a great example of adding color to your meal — beauty with taste. Enjoy this dish with a side salad or fruit for even more color.

Preparation time:
10 minutes

Cooking time:
15 minutes

Yield:
2 servings

2 tablespoons extra-virgin olive oil

2 tablespoons fresh lemon juice

Salt and ground black pepper to taste

Two 4-ounce halibut fillets

1/2 cup uncooked quinoa

1 cup chicken broth

2 garlic cloves, minced

4 cups (packed) baby spinach

1 cup halved cherry tomatoes

1
Preheat the oven to 425 degrees.

2
Whisk 1 tablespoon of the olive oil and lemon juice in a small bowl; season the dressing with the salt and pepper.

3
Place the halibut on a rimmed baking sheet. Sprinkle the fish with the salt and pepper to taste and drizzle with half of the dressing. Bake the halibut until it's just opaque in the center, about 12 minutes.

4
Meanwhile, cook the quinoa in a large saucepan with the chicken broth until it's tender but still firm to the bite, about 12 minutes. Set aside.

5
In a separate large skillet,
add the remaining 1 tablespoon of olive oil, along with the garlic; sauté over medium heat for 1 minute. Add the spinach and cook for 1 minute until it starts to wilt. Add the tomatoes and cook another minute. Stir in the cooked quinoa; stir to coat.

6
Season the mixturewith the salt and pepper and remove it from the heat. Cover and let stand for 1 minute to finish wilting the spinach.

7
Divide the quinoa and vegeable mixture between 2 plates. Top with the halibut and remaining dressing and serve.

Vary It!
Can't find halibut? Use two 4-ounce fillets of fresh salmon instead.

Per serving:
Calories 565 (From Fat 201); Glycemic Load 12 (Medium); Fat 22g (Saturated 3g); Cholesterol 73mg; Sodium 714mg; Carbohydrate 40g (Dietary Fiber 6g); Protein 55g.

The great fish debate: Wild versus farmed

There's quite a buzz in today's society about which type of fish is better: wild or farmed. Most fish and nutrition experts agree that wild should be the preferred fish for cooking into a tasty dish for a few reasons:

Contamination:
Studies show that farmed fish have higher levels of contaminants such as PCBs (that's short for polychlorinated biphenyl, in case you were wondering). The Environmental Defense Fund has issued a health advisory due to the high levels of contaminants.

Omega-3s:
Even though farmed fish are typically "fattier," they possess less of the beneficial omega-3s due to the diet they're fed. Wild fish (especially salmon) have a more vibrant color and a higher omega-3 content.

Environmental concerns:
Farmed fish pose some growing environmental concerns that you just don't have with wild fish. In particular, environmentalists are worried about all the waste from fish farms that's just getting dumped into the oceans and the amount of food required to grow these fish.