Blistered Shishito Peppers with Smoky Garlic Aioli
Quick-charred shishito peppers paired with creamy garlic aioli make a blood sugar-friendly appetizer that's ready in 10 minutes with minimal ingredients.
These blistered shishito peppers are a perfect low-glycemic appetizer that delivers bold flavor without spiking blood sugar. The peppers themselves are naturally low in carbohydrates and high in fiber, making them an excellent choice for glucose management. When quickly charred in a hot skillet, they develop a smoky, slightly sweet flavor with occasional mild heat that keeps every bite interesting.
The accompanying smoky garlic aioli adds richness and healthy fats that further slow glucose absorption. Using avocado oil for cooking provides heart-healthy monounsaturated fats and has a high smoke point ideal for the high-heat blistering technique. This dish is particularly beneficial when served as a first course, as the fiber and fat content help moderate the glycemic response of any meal that follows.
With only 10 minutes from start to finish, this recipe proves that blood sugar-friendly eating doesn't require complicated preparations. The peppers retain their crisp-tender texture and vibrant green color when cooked just until blistered, preserving their nutritional value. Serve these as a pre-dinner snack, party appetizer, or alongside grilled proteins for a complete low-GI meal. Each serving provides approximately 8-10 peppers with 2 tablespoons of aioli.
Blutzucker-Auswirkung
Minimal to negligible blood sugar impact. This low-carb appetizer will provide stable energy without causing any significant glucose spike, making it excellent for blood sugar management.
Blutzucker-Tipps
- ✓ Enjoy as an appetizer before higher-carb meals to slow overall glucose absorption through the fiber and fat content
- ✓ Pair with a protein-rich main dish to create a complete low-glycemic meal
- ✓ The healthy fats in the aioli help further blunt any minimal glucose response, so don't skip the dipping sauce
🥗 Zutaten
- 1 tsp avocado oil
- 8 oz shishito peppers
- 0.5 tsp flaky sea salt
- 4 pcs lemon wedges
- 0.33 cup mayonnaise
- 2 tsp fresh lemon juice
- 1 pcs garlic clove, grated
- 0.25 tsp fine sea salt
- 0.25 tsp smoked paprika
- 1 tsp avocado oil
- 8 oz shishito peppers
- 0.5 tsp flaky sea salt
- 4 pcs lemon wedges
- 0.33 cup mayonnaise
- 2 tsp fresh lemon juice
- 1 pcs garlic clove, grated
- 0.25 tsp fine sea salt
- 0.25 tsp smoked paprika
👨🍳 Anleitung
- 1
Prepare the smoky garlic aioli by combining mayonnaise, lemon juice, grated garlic, smoked paprika, and fine sea salt in a small mixing bowl. Whisk together until smooth and well blended. Taste and adjust seasoning with additional salt or lemon juice if needed. Set aside while you prepare the peppers. For a lighter option, substitute Greek yogurt for half or all of the mayonnaise.
- 2
Rinse the shishito peppers under cold water and pat them completely dry with paper towels or a clean kitchen towel. Any moisture on the peppers will cause them to steam rather than blister properly.
- 3
Heat a large cast iron skillet or heavy-bottomed pan over medium-high heat. Add the avocado oil and swirl to coat the bottom of the pan evenly. Heat until the oil is shimmering and just beginning to smoke, about 2 minutes.
- 4
Carefully add the dried shishito peppers to the hot skillet in a single layer. Let them sit undisturbed for 30-45 seconds to develop a good char on the first side. You should hear an immediate sizzle when they hit the pan.
- 5
Using tongs, toss the peppers and continue cooking, turning every 30 seconds, until they are blistered and charred on all sides. The peppers should be softened slightly but still bright green and holding their shape, about 3-4 minutes total cooking time.
- 6
Transfer the blistered peppers immediately to a serving plate. While still hot, sprinkle generously with flaky sea salt, allowing it to stick to the charred surfaces.
- 7
Serve the peppers warm alongside the smoky garlic aioli for dipping and fresh lemon wedges for squeezing. To eat, hold each pepper by the stem, dip in aioli, and enjoy the tender flesh while avoiding the stem and seeds. Each serving provides approximately 8-10 peppers.
📊 Nährwerte pro Portion
| Pro Portion | Gesamtes Gericht | |
|---|---|---|
| Kalorien | 518 | 2073 |
| Kohlenhydrate | 28g | 111g |
| Zucker | 5g | 19g |
| Zugesetzter Zucker | 0g | 1g |
| Natürlicher Zucker | 5g | 19g |
| Protein | 6g | 24g |
| Fett | 47g | 189g |
| Gesättigtes Fett | 17g | 66g |
| Ungesättigtes Fett | 31g | 123g |
| Ballaststoffe | 11g | 43g |
| Lösliche Ballaststoffe | 3g | 13g |
| Unlösliche Ballaststoffe | 8g | 30g |
| Natrium | 19182mg | 76728mg |
Vorhergesagte Glukosereaktion
Was wäre, wenn du...
Geschätztes Modell — individuelle Reaktionen variieren. Keine medizinische Beratung.
🔄 Niedrigere GI-Alternativen
Greek yogurt has a lower glycemic index than traditional mayonnaise and adds protein to slow glucose absorption. Avocado-based mayo provides healthy fats that further stabilize blood sugar response.
Apple cider vinegar has been shown to improve insulin sensitivity and reduce post-meal blood sugar spikes. Lime juice provides similar acidity with slightly lower natural sugar content than lemon.
Roasted or black garlic has enhanced bioactive compounds that may improve glucose metabolism and insulin sensitivity compared to raw garlic, while providing deeper flavor complexity.
🔬 Die Wissenschaft hinter diesem Rezept
Why This Recipe Keeps Your Blood Sugar Steady
This appetizer is a blood sugar superstar with an incredibly low glycemic load of just 0.9 per serving. Shishito peppers are non-starchy vegetables packed with fiber and water, containing minimal carbohydrates—the primary nutrient that raises blood glucose. With an estimated GI of only 25, these peppers cause virtually no spike in blood sugar, making them an ideal choice for anyone managing their glucose levels. The high fiber content in the peppers also slows digestion, creating a gentle, gradual release of any carbohydrates into your bloodstream rather than a sudden surge.
The healthy fats in this recipe play a crucial supporting role in blood sugar management. Avocado oil used for blistering the peppers contains monounsaturated fats that slow gastric emptying—meaning food moves more gradually from your stomach to your intestines. This natural "brake" on digestion helps prevent rapid glucose absorption. The mayonnaise in the aioli adds additional fat, further blunting any potential blood sugar response. When you combine fat with even small amounts of carbohydrates, you're essentially creating a metabolic buffer that keeps your glucose curve smooth and flat.
Here's a practical tip: serve these peppers at the start of your meal, before any higher-carb dishes. Eating vegetables first primes your digestive system with fiber and triggers the release of hormones that improve insulin sensitivity. The fat from the aioli will also help slow the absorption of carbohydrates you eat afterward. This simple strategy—often called "food sequencing"—can reduce post-meal glucose spikes by up to 30% without changing what you eat, just the order you eat it.