The Glycemic Index Diet for Dummies (62 page)

Chicken cacciatore:
This entree often has some sort of pasta served with it, but the main focus is on the chicken. Order a side salad with this meal and eat less of the pasta.

Frittata with vegetables:
This egg dish is a very good low-glycemic choice. If it's served on toast or bread, ask for the whole-wheat variety.

Minestrone soup:
This veggie-and-bean-packed, broth-based soup is always a good bet. Some minestrone soups also include pasta in a small amount.

Cioppino (fish soup):
If you think soup is too light for a meal, you haven't tried fish soup. Cioppino is a hearty soup that often contains up to ten different types of fish and seafood.

Pollo a la Romana (chicken in wine sauce):
You may see this item listed under different names, but if you want to try it, just look around at the poultry dishes. Make sure the wine sauce hasn't been converted to a cream sauce (otherwise you'll be eating too many calories).

Muscolidella Riviera (steamed mussels in red sauce):
Italy is known for its amazing seafood dishes, one of which is Muscolidella Riviera. This is a great example of a main course with a lower-calorie sauce. If it's served with pasta, just eat a smaller amount of the pasta and focus on the steamed mussels.

Zuppa di Vongole (clams with white wine and shallots):
This dish is another Italian seafood favorite for many. Yes, you have to really enjoy seafood to like Zuppa di Vongole, but mussels and clams can be a great low-glycemic menu option.

Grilled or baked poultry dishes in white wine or red sauce:
You'll find many different choices for poultry depending on the Italian restaurant you choose. Justke sure the one you select is light on cheese and cream sauces.

Grilled or baked fish dishes:
Depending on the restaurant, you may find some unique Italian fish entrees. These can be a great choice if you stick with light sauces.

Thin-crust pizza:
Feel free to opt for this type of pizza, but remember that pizza generally comes with a lot of calories. Have a couple slices with a side salad for the perfect balance.

If you go for a pasta dish at an Italian restaurant, know that even if it's a lower glycemic load choice, most tested measurements are using around a 3/4-cup portion size — a size that's much, much smaller than what you'll be served. Recognize this fact and order a side salad so you don't eat too much pasta.