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stew; it'll definitely keep you satisfied. It's also a great way to use leftover turkey. Serve Vegetable, Barley, and Turkey Soup with a side salad for a complete meal.

Preparation time: 15 minutes

Cooking time: 50 minutes

Yield: 8 to 10 servings

1 tablespoon canola oil

2 cups chopped onions

2 celery stalks, chopped

4 large carrots, chopped

1 garlic clove, minced

4 cups canned vegetable broth

One 28-ounce can Italian-style chopped tomatoes, with their juices

3 cups water

One 10-ounce package frozen corn kernels

1 large red bell pepper, chopped

1/3 cup dried lentils

1/3 cup pearl barley

1 tablespoon chopped fresh sage

2 cups diced cooked turkey

1 In a large saucepan, heat the canola oil on medium-high heat.

2 Add the onions, celery, carrots, and garlic, and sauté until soft.

3 Add the remainder of the ingredients except for the turkey and bring everything to a boil. Reduce the heat to low and simmer until all the vegetables and lentils are soft, about 40 minutes.

4 Add the turkey and simmer for another 5 to 10 minutes; sve.

Tip: To further enhance the flavor of this soup, sprinkle in a bit of dried basil or oregano.

Per serving: Calories 242 (From Fat 40); Glycemic Load 5 (Low); Fat 5g (Saturated 1g); Cholesterol 18mg; Sodium 952mg; Carbohydrate 38g (Dietary Fiber 8g); Protein 14g.

Beef, the Low-Glycemic Way

Beef has been a little taboo in the dieting and health world because of its higher fat content. Although many cuts of beef are high in fat as well as saturated fat, some cuts are relatively low in fat. The problem with these cuts is that they aren't always the juiciest due to their lower fat content. So although recommending these leaner cuts is easy from a health perspective, they may not be what you typically expect out of beef. Yet with a little creativity, you can prepare a lean beef dish that tastes fabulous.

Here are a few simple ways to enhance the flavor and tenderness of lean beef:

Marinades: Soaking meats adds flavor and softens meat tissues. Marinades consist of three parts: an acidic source (usually vinegar, citrus juice, or wine), oil (typically olive oil), and seasonings (take your pick of the many different herbs and spices out there).

Pounding: Pounding beef with a meat mallet breaks the meat's fibers and connective tissues, making lean cuts tenderer.

Powders: Tenderizing powders contain enzymes that help break down fibers in the beef.

Rubs: Rubbing raw beef with a mix of dry herbs and spices and letting the rub permeate overnight can tenderize the meat while adding a spark of taste. Some common rub ingredients include ground black pepper, ground cumin, chili powder, crushed red pepper, celery seed, garlic powder, fresh minced garlic, salt, and brown sugar.

Most beef has a much higher fat content than poultry, but a few cuts work out to be pretty lean — in many cases even leaner than dark-meat chicken. Table 18-1 shows a comparison among various beef choices and white- and dark-meat chicken.

The trick to enjoying beef the low-glycemic way is to make sure you eat only 3 ounces of meat and load the rest of your plate up with veggies. Doing so keeps your calorie level low.

The recipes that follow show you how to prepare a couple different beef dishes the low-glycemic way.

Beef Fajitas

Beef fajitas are a good, lean substitute for the ol' steak. They offer a great source of protein and can be loaded with colorful veggies. If you use a whole-wheat tortilla, they also make for a lower-glycemic meal.

Preparation time: 10 minutes

Refrigeration time: 1 hour

Cooking time: 10 minutes

Yield: 4 servings (2 fajitas per serving)

1/4 cup lime juice

1/2 teaspoon ground coriander seeds

1/2 teaspoon chili powder

1 garlic clove, minced

1 pound boneless top sirloin, cut into 1-inch strips

1 green bell pepper, sliced

1 red bell pepper, sliced

1 orange or yellow bell pepper, sliced

1 onion, sliced

1 tablespoon extra-virgin