Glycemic Index Cookbook For Dummies
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Looking for low-glycemic veggies with a lot of flavor and a little spicy heat? The marinade in this grilled-vegetable recipe makes any vegetable taste amazing, so feel free to mix in whatever your heart desires — mushrooms and zucchini turn out especially great.

Grilling vegetables may well be the tastiest way to cook them. Grilling really brings out the flavors of the vegetables, so you can either start simple by just tossing your veggies on the grill with a little salt or add a lot of flavor by marinating your veggies before grilling them. Grilled veggies are a great option when you’re already grilling other foods in your meal, and the best part is that cleanup is a snap!

Low-Glycemic Spicy Grilled Veggie Skewers

Preparation time: 12 minutes, plus refrigerating time

Cooking time: 8–10 minutes

Yield: 6 servings

1 teaspoon ground ginger

2 tablespoons shallot, minced

1/4 cup low-sodium soy sauce

1 teaspoon rice vinegar

3 tablespoons canola oil

1 tablespoon lime juice

1/4 teaspoon crushed red pepper

1 medium zucchini, cut into 1-inch round slices

1 medium yellow squash, cut into 1-inch round slices

2 portobello mushrooms, stems cut off and quartered into 1-inch pieces

1 red bell pepper, cut into 1-inch chunks

  1. In a large, shallow container with a lid, mix together the ginger, shallot, soy sauce, vinegar, oil, lime juice, and red pepper.

  2. Place the zucchini, squash, mushrooms, and bell pepper in the container, put the lid on tightly, and shake the container until the vegetables are well coated. Let the veggies marinate for 10 to 20 minutes in the refrigerator.

  3. Skewer the vegetables onto 6 skewer sticks, alternating veggies as you go. For example, start with a piece of red pepper, and then add a piece of mushroom, a piece of zucchini, and a piece of squash; then repeat until each skewer has about 8 veggies on it. Save the marinade after you skewer all the vegetables for basting.

  4. Spray the grill with nonstick cooking spray, and then heat it to medium-high. Grill the vegetables until they’re browned and soft, about 8 to 10 minutes, turning frequently. Baste the veggies with the leftover marinade frequently throughout cooking. Serve warm.

Per serving: Calories 101 (From Fat 64); Glycemic Load 1 (Low); Fat 7g (Saturated 1g); Cholesterol 0mg; Sodium 616mg; Carbohydrate 7g (Dietary Fiber 2g); Protein 3g.

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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