Summer Mexican Chili
Ideal for a Slow Cooker
3 Legumes of Choice – 2 cups of Each (ie. Chickpeas, Black Beans, Kidney Beans
3 cobs of cooked Corn (stripped) or 1 can of Corn Niblets (no sodium added)
1 Quart of Organic Vegetable Stock (low sodium)
1 Jar of Organic Salsa (large)
1 White Onion (chopped fine)
1 Bell Pepper (chopped)
1 Jalapeno (optional)
1 tsp. Cayenne Powder
Combine ingredients. Can be eaten warm or chilled!
High in fibre & a great source of protein
Berry-Stuffed French Toast
Source:The GI Diet - Rick Gallop (2009)
This is a perfect dish for brunch entertaining. Keep the finished toasts warm, piled up on a baking sheet in a 150F oven until ready to serve.
Berry Filling:
4 cups mixed field berries (fresh or frozen)
3 tbsp sugar substitute
1 tsp grated lemon zest
1 tbsp cornstarch
French Toast:
1-1/4 cups liquid egg
2 cups skim milk
1 tbsp sugar substitute
2 tsp vanilla
1 tsp cinnamon
2 tbsp (approx) canola oil
12 slices whole-grain bread
- Make berry filling: In saucepan over medium heat, combine berries, sugar substitute, and lemon zest; cook for about 5 minutes or until sugar substitute is dissolved and berries have released some of their juice. In small bowl, blend cornstarch with 1 tbsp of juice from berries; stir into berry mixture. Increase heat to high and cook, stirring constantly, for about 5 minutes or until thickened. Remove from heat and set aside.
- Make French toast: In large bowl, whisk together egg, milk, sugar substitute, vanilla and cinnamon.
- Brush 1 tsp oil onto non-stick griddle or large non-stick skillet over medium-high heat. Dip bread 1 slice at a time, into egg mixture, pressing down and letting soak for 10 seconds; turn and press again for 10 seconds. Lift out, letting excess mixture drip back into bowl. Fry soaked bread slices, 2 at a time (4 at a time if using griddle), for 3 minutes; turn 1 piece over and evenly spread golden brown side with 2 heaping tbsp of the berry filling. Flip second slice, cooked side down, onto filling to form sandwich; press firmly with back of spatula. Continue frying for 3 minutes; turn sandwich over and fry for 3 minutes longer or until golden brown on both sides. Repeat with remaining bread slices, brushing griddle with more oil as needed.
- Put any leftover berry filling in bowl and serve alongside toasts.
Makes 6 servings.
