Glycemic Index Cookbook For Dummies
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Following a low-glycemic diet plan is really easy to do with south-of-the-border entrees, because they’re loaded in low-glycemic ingredients like lean meats, cheese, vegetables, beans, and tortillas. Plus, you can easily change up the recipes to be spicier by adding some hot peppers, tangier by adding some citrus (like lime), or more savory by using bolder flavors like cumin.

In this recipe, you can replace the hominy with regular corn. Hominy has a lower glycemic load than regular corn, but if you don’t like the taste, feel free to substitute.

Low-Glycemic Mexican Bake

Preparation time: 10 minutes

Cooking time: 28 minutes

Yield: 6 servings

Nonstick cooking spray

1 teaspoon canola oil

1 small sweet onion, chopped

3/4 pound lean ground beef

Salt and pepper to taste

1 teaspoon ground cumin

1/2 teaspoon chili powder

1/2 teaspoon dried oregano

One 15-ounce can black beans, drained and rinsed

One 15-ounce can hominy, rinsed and drained

1 cup plus 1 cup chunky salsa

One 4-ounce can chopped mild green chile peppers

2 tablespoons plus 2 tablespoons chopped fresh cilantro

1 cup shredded Mexican-blend cheese or mixture of cheddar, Monterey Jack, and colby cheeses

  1. Preheat the oven to 350 degrees F. Spray a 2-quart casserole dish with nonstick cooking spray.

  2. In a medium skillet, heat the oil over medium-high heat. Add the onions, ground beef, salt, pepper, cumin, chili powder, and oregano. Cook until the beef is browned and cooked through, about 8 minutes, stirring and breaking up the beef with your spoon as it cooks.

  3. In a large bowl, combine the beans, hominy, 1 cup of salsa, green chile peppers, and 2 tablespoons of cilantro. Put the bean mixture into the casserole dish. Spoon the ground beef mixture over the bean mixture; then spoon the remaining salsa over the beef. Sprinkle the salsa and beef with the remaining cilantro, and top evenly with the cheese.

  4. Cover the dish tightly with foil, and bake for 15 minutes. Remove the foil, and bake for 5 more minutes, or until the cheese is melted.

Per serving: Calories 287 (From Fat 115); Glycemic Load 9 (Low); Fat 13g (Saturated 6g); Cholesterol 55mg; Sodium 1,091mg; Carbohydrate 21g (Dietary Fiber 5g); Protein 20g.

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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