Finding some Montignac Recipes on line has proved to be more challenging than I expected. I imagine altering our regular recipes slightly to fit in with the plan will be pretty simple, but for me anyway until I am really familiar with the plan I feel a bit more comfortable with some official recipes or meal plans to guide me.

So far I have found several of Montignac's and am going to post them up here for easy reference.

VELOUTÉ DE POIREAUX
Cream of Leek Soup
Serves 4
Preparation: 15 minutes
Cooking: 35 minutes
l 5 or 6 good sized leeks
l 20cl soya cream
l 1½ chicken stock cubes
l 1 bunch of parsley
l salt and white pepper
Clean the leeks thoroughly and remove most of the green of the leaves.
Cut into pieces 3 to 4 cm long.
Cook in a steamer for 30 minutes.
In the meantime, prepare 75cl of chicken stock.
Liquidize the leeks with some of the stock
Pour the leek purée into the pan containing the stock and add the soya cream. Salt and pepper
to taste.
Serve hot and decorate with chopped parsley.

I made this yesterday and its pretty good, I did not have soya cream - I did have -skim milk-heavy cream-evaporated skim milk-2%milk- After a bit of a dilemna as which would make the best substitute I decided on using the heavy cream as it was the lowest in carbs - although it did contribute some fat - but not an outrageous quantity.

The cl are European measures (for us Canadians/Americans ) I found a link has conversion charts and will post that here next.

The link below will help with any conversion problems that crop up


http://chilemasters.tripod.com/liquid-meas.html

POULET AUX POMMES
Chicken with Apples and Cider Cream
Serves 5
Preparation: 20 minutes
Cooking: 1hr 40 minutes
l 1 free-range chicken weighing about 1.4kg
l 1 kg apples
l 20cl dry cider
l 1 chicken stock cube
l 20cl double cream
l 2 teaspoons cinnamon
l goose fat
l salt, freshly ground pepper, cayenne
Brush the chicken with a tablespoon of goose fat. Season with salt, pepper and cayenne, and
place in a pre-heated oven (Mk.7 - 220ºC).
Peel the apples and cut into pieces. Cook in the frying pan with goose fat, stirring regularly.
Season liberally with salt, pepper and cinnamon. Reserve.
To make the Cream of Cider sauce, boil the cider in a pan and reduce by three quarter. Add
the chicken stock cube and dissolve well. Then add the double cream.
Bring to the boil and turn off the heat. Correct the seasoning if necessary. In the last quarter
of an hour, arrange the apples around the chicken.
When ready, cut up the chicken, coat with the reheated cream of cider and serve with the
cinnamon apples.
Anneke’s variation: Instead of cider, use Calvados and boil to reduce to half its original volume.

The recipe below is one that turned up in another search (unfortunately I lost the link but it was not a Montegnac site, just a diary record by a person following the plan and this was the only ref to Montegnac I found )


Its not an official Montegnac, but still might come in handy.


Brownbread. For 10 years, I've been eating according to the recommendations given by Michel Montignac in his book 'Eat yourself Slim' (recently reworked and revised as 'Eat Yourself Slim - and Stay Slim'). One thing I've missed a lot is bread which is acceptable to me. There's about a snowflakes's chance of making it in Hell of finding that in the shops here. So I've recently started baking my own, adapted from a recipe for Irish Brownbread. I've not had it tested, but would estimate it at a G.I. <http://www.glycemicindex.com/> of 40 or less:

3 cups of stoneground wholegrain wheat
1 cup of rolled wholegrain wheat or oat flakes
1 cup of crushed oat kernels
3 teaspoons of baking powder
1 teaspoon of salt
3 cups of milk
(exchange 1 for yoghurt, if you wish)

Set the oven for 200 °C. Stir the dry ingredients thoroughly together in a large bowl . Add the milk and mix well. The dough should be moist, and barely or not quite pour. Entice it into two small (or one larg) tin breadform, and put in the oven. Let it bake for 55 minutes or so.
While it is baking, you might get out a pound of fresh or thawed raspberries. Put them in a bowl, and if you feel adventurous, add a teaspon of sugar. Stir together to about the consistency of a loose jam.
When the bread has completed baking, take it out, and let it rest for 10 to 30 minutes under a kitchen towel. And then cut some slices, put a good dollop of raspberry stir on each, and enjoy! :-D

Tournedos with OlivesServes 4
Preparation: 15 minutes
Cooking: 25 minutes


Ingredients:

4 tournedos - (200 g (8oz) each
4 large tomatoes
20 stoned black olives
4 tablespoons anchovy paste
olive oil
salt, freshly ground pepper
Herbes de Provence

Preparation:

Cut each of the tomatoes into three. Place in an ovenware dish and brush with oil on both sides. Season with salt, pepper and sprinkle with Herbes de Provence.
Put under the grill until they are slightly browned. Reserve and keep warm.
In a frying pan, fry the black olives in the olive oil. Add the tomatoes.
Brush the tournedos with the anchovy paste. Heat some olive oil in a frying pan and cook the meat for 2 or 3 minutes on each side. Do not salt.
Serve the tournedos very hot with the tomatoes, olives and their cooking juices.

Provençal vegetable mould
Flan de légumes à la provençale

Serves 4
Preparation: 15 minutes
Cooking time: 30 minutes


Ingredients:

500 g courgettes
4 eggs
2 red peppers
1 tomato
1 onion
100 g grated gruyère
4 tablespoons semi-skimmed milk
2 tablespoons olive oil
salt, pepper
Preparation:

Wash and chop the courgettes without peeling. Wash and seed the peppers and dice them. Plunge the tomato into bouiling water for 30 seconds, skin, remove the seeds and chop. Peel and slice the onion.
Fry all the vegetables on a high heat for 20 minutes in olive oil. Season with salt and pepper.
Lightly beat the eggs and add the milk and grated cheese. Season with salt and pepper.
Add all the vegetables, mix well and pour into a mould.
Cook in the oven in a bain-marie at 200°C (400°F, gas mark 6) for 30 minutes. Serve hot or cold with a tomato coulis.

Hi KoKo,

this is a good idea, and I want to contribute some recipes as well...


Tsaziki (greek garlic cream)

Preparation time: 15 minutes
1hour to settle

1/2 cucumber, diced
1 or 2 green onions, cut to rings
1 clove of garlic, diced
250gr of curd cheese
1 Tbsp of parsley

mix up everything and let settle in the fridge for 1 hour. It's delicious with carrot sticks and other vegetables, also as a cold sauce to any kind of meat.

also can be put on toast with tomatoe and red peppers... yum.

Sandra.

another one...


Apricot jam:

500gr dried apricots without stones(?)
juice of 1 or 2 lemons
water, to cover 2/3 of the apricots

cook the apricots in the water and the lemon juice until soft.
about 6 minutes in the microwave (800 watts).
Let cool down.

mash with mixer and fill in clean jars. is good for 3 weeks in the fridge.

By the way, these recipes are taken from a German official Montignac book... ("Slim and fast - quick cooking the Montignac way")


Sandra

Tomatoes filled with shrimps


100gr shrimps
4 tomatoes, peeled
50gr saladmix

dressing
2Tbsp mayonaise (homemaid)
1tbsp yoghurt
some drops of lemonjuice
some drops of tabasco
1 tbsp cut chives
pepper and salt


mix all the ingredients for the dressing in a bowl and bring to a taste with pepper and salt. mix in the shrimps and let steep for 1/2 hour.

cut the top off the tomatoes and hollow out. fill the dressing into the tomatoes and serve them in a bed of salad... If desired it can be served with some extra vinaigrette...


Sandra.

chicken in cheesy sauce

(maybe for the leftovers of your gorgonzola, KoKo... )


serves 2


2 filets of chickenbreast
1 tbsp oliveoil
1 big green onion, sliced
1 red peperoni, without kernels, cut to rings
2 cloves of garlic, sliced
100gr of (brown) champignons, sliced
125 gr Creme fraiche
100ml white wine
50gr blue cheese (Roquefort or Gorgonzola)
4 Tbsp parsley
pepper and salt


heat the oil in a pan and fry the chicken until golden. take out and keep warm.

fry peperoni and garlic for 1 minute at very high temperature. add champignons and onion and fry 3 more minutes. at the end add creme fraiche, white wine and cheese, mix well and bring to a taste with salt and pepper.

Tastes fantastic with fresh tomatoes or grilled asparagus...

I make lots of it and then freeze portions to reheat in the microwave.

Sandra.

The chicken recipe can also be prepared with

filet of pork

then you would spice the sauce with fresh sage, rosemary or thyme...


Sandra

......leftovers.......


Wow this is great Sandra we will end up with a really super collection of recipes.


Below is a link to a site with loads of low glycemic recipes


http://www.shakeoffthesugar.net/article1032.html

recipe from the website glycemic index South Africa

ORANGE AND LEMON BISCUITS Makes 30

125 ml flour ( ½ cup)

125 ml whole wheat Pronutro ( ½ cup)

10 ml baking powder

2 ml ground nutmeg

375 ml oats, pressed down (1 ½ cups)

100 ml "lite" margarine

125 ml sugar

1 ml salt

1 egg

15 ml grated orange rind (rind of one orange)

50 ml lemon juice (juice of one lemon)

Sift flour, baking powder and nutmeg together; then add

Pronutro and oats. Set aside.
Cream butter and sugar and salt, add the egg, orange rind, and

stir well.
Add the dry ingredients alternately with the lemon juice, and

mix well. If too dry, add a little more lemon juice.
Drop teaspoonfuls onto a greased baking sheet, and bake at

190 C for 15- 20 minutes, until the biscuits just start to go

brown.
NUTRIENTS PER BISCUIT

Glycaemic index: 60

Fats 2g

Fats 2g

Fats 2g

Fats 2g, Carbohydrate 9g, Fibre 1g, Protein 1g, kJ 259

These are lovely rock cake like tangy biscuits.
Quick and easy to make.

RD NOTE: Taking all the sugar out does not lower the GI since

it is the cake flour that has the high GI effect. Therefore, using

sweetner has NO advantage.

BRAN MUFFINS Makes 24 large muffins

NOTE: * This batter has to stand overnight.

2 eggs

150 g soft brown sugar (1 cup)

60ml canola oil

250ml oatbran, pressed down into the cup

375ml flour (1 ½ cups), sifted before measuring

500ml digestive bran (2 cups)

2ml salt

15ml bicarbonate of soda

1 large grated apple

250g sultanas

5ml cinnamon

500ml low fat milk

5ml vanilla essence

Beat together eggs, sugar and oil.
Add all the dry ingredients, grated apple and the sultanas.
Mix thoroughly.
Mix the milk and vanilla and add to the flour mixture.
Stir until well blended.
Leave overnight in the fridge.
When ready to bake, stir and drop into muffin pans.
Bake at 180C for 15 minutes.
This mixture can be kept in the fridge for up to 30 days. Do

not freeze the batter.
Baked muffins freeze very well.

NUTRIENTS PER MUFFIN

Glycaemic index 58

Fat 3g, Carbohydrate 25g, Fibre 3g, Protein 3g, kJ 554

RD NOTE: These muffins are deliciously moist and do not

need margarine or butter. Despite all the oatbran and the bran,

(we have loaded these muffins as much as we could without

sacrificing texture), the GI is still 60. It is the FLOUR that does

this, NOT the sugar. Even if we halve the sugar, the GI does not

come down! Interesting !!