Glycemic Index Cookbook For Dummies
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This low-glycemic chicken stew is easy to make and wonderful to eat. Hominy (a type of processed corn) adds great flavor and texture to stews and soups and is low to medium glycemic, depending on how much you eat in one sitting. You can find canned hominy at your local grocery store. It’s usually stashed in the aisle with other canned veggies or sometimes in the Southern-inspired section where you find collard greens.

Low-Glycemic Chicken and Hominy Stew

Preparation time: 15 minutes

Cooking time: 21–22 minutes

Yield: 8 servings

1 tablespoon canola oil

1 large sweet onion, chopped

1 red bell pepper, stemmed, seeded, and chopped

2 cloves garlic, minced

1 teaspoon chili powder

1/2 teaspoon ground cumin

1 teaspoon dried oregano

One 14.5-ounce can diced tomatoes, undrained

One 14.5-ounce can low-sodium chicken broth

2 cups canned hominy, rinsed and drained

3 cups rotisserie chicken (breast and thigh meat), pulled into large pieces and skin removed

Salt and pepper to taste

1/4 cup minced fresh cilantro

  1. In a large saucepan, heat the oil over medium-high heat. Add the onion and bell pepper, and cook until they’re both soft and the onion is golden, about 5 minutes.

  2. Add the garlic, chili powder, cumin, and oregano, and continue to cook until fragrant, 1 to 2 more minutes.

  3. Add the tomatoes, broth, and hominy, and cook until boiling. Reduce the heat to low, cover, and simmer to blend flavors, about 10 minutes.

  4. Add the rotisserie chicken, and continue to simmer until heated through, about 5 minutes.

  5. Add salt and pepper to taste, stir in the cilantro, and serve.

Per serving: Calories 166 (From Fat 64); Glycemic Load 4 (Low); Fat 7g (Saturated 2g); Cholesterol 39mg; Sodium 544mg; Carbohydrate 12g (Dietary Fiber 3g); Protein 15g.

About This Article

This article is from the book:

About the book authors:

Meri Raffetto, RD, is a registered dietitian and recognized professional in the area of nutrition and wellness; she has been featured in Healthy Living Magazine and the Chicago Tribune. She is the founder and CEO of and author of The Glycemic Index Diet For Dummies.

Rosanne Rust, MS, RD, LDN, is a registered dietitian, freelance writer, and online weight-loss coach for Real Living Nutrition Services.

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