LOW CARBOHYDRATE RECIPES
For Low Carbohydrate Diets
FOOD ITEM DESCRIPTIONS
cereal (cold ) (80-100 calories per ounce)
Choose high-fiber, low sugar cereals without added fat. Read the label: look for at least three to four grams of fiber per serving. Cheerios, bran flakes, shredded wheat and Total fit the bill. Fiber One provides about 13 grams of fiber per serving, with no sugar added (sweetened with aspartame). All Bran is low in sugar, and high in fiber. Each brand's serving size varies: check the Nutrition Facts label for the amount in one serving of each cereal you choose. Flaky cereals such as bran flakes will have a larger serving size (3/4 cup) than concentrated cereals like Grape Nuts (1/3 cup). We use the standard of 80 calories for one ounce or 28-30 grams in weight.
Choose baked croutons instead of fried for lower fat and calories. Buy unseasoned croutons for the least amount of sodium. Serving size is 1/3 cup (40 calories).
cucumber, cup of chopped or sliced
Cucumbers are available year-round. Choose firm fruit with smooth, brightly colored skins; avoid those with shriveled or soft spots. A medium cucumber will give you about 1-1/2 cup chopped. A medium cucumber has about 25 calories. Note: Wash well with soap and water to remove chemicals and "freshness" coating added by producers. Rinse well.
fruit, fresh fruit of choice
A serving of fruit has approximately 60 calories and 5-15 grams of carbohydrate and may be a small to medium-sized piece of fruit (such as an apple or pear) or any of the following, or similar.
1/2 cup unsweetened canned fruit;
1/4 cup dried fruit;
3/4 to 1 cup cubed melon;
3/4 to 1 cup berries (any type);
2 tbsp.p raisins;
17 small grapes;
1 1/4 cup watermelon;
4 oz. non-concentrate fruit juice;
small orange or medium tangerine;
small peach; plum or nectarine
Use this list for fruit substitutions: each serving contains 5 grams of carbohydrate:
1/2 small grapefruit
1/4 cup red or green grapes;
1/3 cup honeydew melon;
1/2 fresh kiwi;
1/2 cup fresh blueberries or sliced strawberries;
3/4 cup fresh raspberries;
1/2 small orange or tangerine;
1/2 small peach or nectarine;
1 small plum
Gorton's Italian Herb Grilled Fillet
All types of fish are low in saturated fat: some varieties are high in omega-3 fatty acids which are beneficial to your health. Try salmon, mackerel, tuna and sardines. You can also choose any finfish, like flounder, cod, snapper or sole. You may substitute any other serving of meat for fish, like tofu, eggs, lean meat or poultry, or shellfish.
lettuce, romaine or lettuce of choice
A choice of fresh vegetable means any green leafy vegetable or crunchy cruciferous vegetable. Starchy vegetables like corn, peas, turnips or potatoes are considered servings of bread or grain.
A portion of vegetables equals 1/2 cup cooked vegetables or 1 cup raw vegetables or salad. Since vegetables are low in calories and high in beneficial fiber, you can enjoy all you like. However, don't add additional dressings or oils... they have calories!
mayonnaise, low fat or nonfat
Mayonnaise is typically made from egg yolks, vegetable oil, vinegar and/or lemon juice. Today's grocers carry many varieties of mayonnaise, including egg-free versions made from soy and other vegetable oils. You can choose low-fat and non-fat varieties of mayonnaise, which contain ingredients such as modified food starch, cellulose gel and other thickeners and emulsifiers, all of which help contribute to the proper consistency, but change the nutritional profile of the product. Always check the nutrition facts in the food label.
salad dressing, low fat or nonfat; low sodium
Salad and vegetables are very healthy items... full of fiber and low in calories, but adding fat to your food adds calories, so be careful what you put on your salad. Buy salad dressing that's fat-free or low fat; less than 3 grams of fat per serving (read the label).
Here's a recipe for a fat-free Italian dressing: 2 tbsp.p. Cornstarch, 4 tbsp. of white vinegar, 2 tbsp. of Balsamic vinegar, 3 tbsp. of red wine vineger, 1 green scallion (minced), 2 cloves garlic (minced), 2 tbsp. Dijon mustard, 1 tbsp. honey, 1 tsp minced fresh parsley, 1/8 tsp. freshly ground black pepper, 1/8 tsp salt (optional): Dissolve cornstarch in a small bowl in 1/4 cup of water. Add to 1-3/4 cups of boiling water and cook and stir until thick. Cool and add remaining ingredients. Will keep refrigerated for 5 days.
saltine cracker, unsalted
You can buy unsalted saltine crackers if you're watching your sodium! A one-ounce serving of saltines equals one serving of bread (60-90 calories). Each brand of crackers is different, so read the Nutrition Facts to see how many saltines make one serving.
tomato, fresh, medium
Rich in vitamin C and contain appreciable amounts of vitamins A and B, potassium, iron and phosphorus. A medium tomato has about as much fiber as a slice of whole-wheat bread and only about 35 calories. Two slices of a medium tomato is about 1/4 of a whole medium tomato.
whole wheat hamburger bun
Whole-wheat bread is made entirely from whole-grain wheat flour, contains all the components of the wheat kernel and contains the most fiber and best nutrition. Look for whole-wheat or whole-grain as the first ingredient. Do not be fooled! Not all brown bread is whole-wheat. One serving is about one ounce... usually one slice. You can substitute any serving of bread or other grain products. Here's a tip: print out the substitutions list and take it with you next time you shop, this way you'll have it as a resource if you can't find this item in your grocery store.
yogurt, low fat or nonfat, plain or sugar-free
All yogurt is not created equal! There are full-fat, low fat and nonfat, there is plain; there is "fruit yogurt" which is really just yogurt with fruit preserves. Choose a serving in 6 or 8 oz containers, approximately 80-110 calories per serving, low fat or nonfat yogurt. The "fruit on the bottom" yogurts usually contain at least 250 calories...read the labels. Yogurt is considered a serving of milk. Soy yogurt is dairy free and is available plain or flavored, and generally has no active cultures.
Low-Carb Recipe Navigation
· Low-Carb Appetizers
· Low-Carb Beverages
· Low-Carb Desserts
· Low-Carb Main Courses
· Low-Carb Sauces
· Low-Carb Side Dishes
· Good Carbs Vs. Bad Carbs
· Low-Carb Cookbooks at Jessica's Biscuit®
· Low Carb Cookbooks from Amazon.com