Here’s a quick & easy dish that we’ve enjoyed over the years. It’s has some unique, yummy flavors and simple instructions. We can also use it as a lesson in recipe modification. In this case, lowering the carbs and increasing the protein.
Lesson : Carb & Protein Modifications
- This dish is heavy on the carbs which causes insulin spikes and fat storage, so you can add some beans to increase the protein and fiber percentage. Protein is good for weight management, immune support, and recovery (healing) when you’re working out. Fiber is good for weight management (feeling full), and poop management (feeling un-full). You could also add some quality lean meat (for protein, not fiber) if you’re into that sort of thing.
- Try substituting sweet potatoes for the red ones to lower the glycemic index (again, insulin spikes).
- Add a dark green salad for a nutrient dense / low carb punch (and more fiber)!
from The McDougall Quick & Easy Cookbook
2 lbs small red potatoes
3 x 14.5 oz cans chopped tomatoes
1 medium onion, chopped
1 red or green bell pepper, chopped
3/4 cup chopped green olives
1/2 cup raisins
1 Tbsp soy sauce
2 tsp fresh minced garlic
1 tsp ground cumin
1 tsp ground oregano
several twists of freshly ground black pepper
Preheat the oven to 375 degrees.
Cut the potatoes into quarters, place in water to cover, and cook for 10 minutes or until just tender. Drain, reserving 1/2 cup of the cooking water.
Combine the remaining ingredients in a bowl. Place the potatoes in a casserole dish witht the reserved water. Pour the tomato mixture over the potatoes and mix. cover and bake for 60 mins.