Low GI & Omega 3 Rich Recipes

A very cost effective old favourite from University days, my housemates used to make this for me, and I loved it! Of course, back then we used to pile on the cheese, and I reckon we might have even added a slice of butter for good measure — it surprise me though, to find that these tasted just as delicious with low fat yoghurt in place of sour cream, and with just the tiniest amount of cheese. The hot soft chilli chicken beans contrasted with the cold salad and hot crispy bread is just mouth watering – and well worth the multiple steps to prepare (none of the steps takes very long).

Red kidney beans are very low GI (27), and only contain 18g of carbs per 100g.  In addition, they are high in protein and fibre, and very filling. The flatbread we use has about 10g of carbohydrate per slice, and I found I was full after eating 5 quarters (two thin slices of standard bread usually contains about 30g of carbohydrates – so this type of bread is not too bad – and because it is wholegrain, there is a little more fibre content, which along with the fibre in the beans, offsets a little of the carbohydrates, making for a lower overall glycaemic load.

Avocado is a great source of the good fats, and the yoghurt contributes toward meeting your daily calcium needs. This classic mexican dish is overall very low in saturated fats, high in fibre, protein, and vitamins, and makes for a yummy balanced meal – especially when you make it yourself at home.  Whoever it is you are cooking for, they will never guess it’s so good for them!!

Serves: 2-3 (okay to double quantities for more people)

Preparation time: 15 minutes

Cooking time: 15 minutes

Ingredients:

Quesadillas:

• 6 pieces of flat bread (we use a variety that is just made from wholegrain whole wheat flour and water – no added salt or or oil)
• 1 half chicken breast – about 200g (Or you can also use low beef if you prefer)
• 250g can of cooked and drained red kidney beans
• 1 tablespoon olive oil
• 2 cloves garlic
• 1 small hot chilli
• 2 teaspoons paprika powder
• 1/2  a lemon squeezed
• 1/4 teaspoon salt (or to taste)
• 25 g parmesan cheese, grated

Guacamole

• 1 avocado
• 1/4 lemon squeezed
• 1 teaspoon olive oil
• pinch of salt to taste

Tomato

• 2 chopped tomatoes (sprinkle with a pinch of salt)

Yoghurt

• Half a cup of fat free greek yoghurt with no sugar added

Lettuce

• A few leaves of lettuce, cut into strips

Method: (See step-by-step images below)

• Heat a heavy based fry pan to a medium high heat
• While heating add oil and chopped garlic, paprika, and chopped chilli
• When hot, sear the chicken pieces until browned
• Deglaze the pan with a little water (a few spoons full)
• Turn down the heat to medium
• Add the beans and continue to fry till they are well heated and everything is well combined
• Remove from heat
• Divide mix into three portions (one for each slice of bread)
• Spread mixture onto the bread
• Sprinkle with cheese
• Top with a second slice of bread
• Toast each side on a hotplate or under the grill – only takes about 20 seconds per side
• Stack up, quarter and serve with the lettuce, guacamole, chopped tomato and fat free yoghurt