Healthy Carb Cookbook FOR DUMmIES pdf

by Jan McCracken

Healthy Carb

Cookbook

FOR

DUMmIES‰

01_584766 ffirs.qxd 6/9/05 2:27 PM Page i

01_584766 ffirs.qxd 6/8/05 7:03 PM Page iv

by Jan McCracken

Healthy Carb

Cookbook

FOR

DUMmIES‰

01_584766 ffirs.qxd 6/9/05 2:27 PM Page i

Healthy Carb Cookbook For Dummies®

Published by

Wiley Publishing, Inc.

111 River St.

Hoboken, NJ 07030-5774

www.wiley.com

Published simultaneously in Canada

No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or

by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Sections 107 or 108 of the 1976 United States Copyright Act, without either the prior written

permission of the Publisher, or authorization through payment of the appropriate per-copy fee to the

Requests to the Publisher for permission should be addressed to the Legal Department, Wiley Publishing,

Inc., 10475 Crosspoint Blvd., Indianapolis, IN 46256, 317-572-3447, fax 317-572-4355, or online at http://

www.wiley.com/go/permissions.

Trademarks: Wiley, the Wiley Publishing logo, For Dummies, the Dummies Man logo, A Reference for the

Rest of Us!, The Dummies Way, Dummies Daily, The Fun and Easy Way, Dummies.com and related trade

dress are trademarks or registered trademarks of John Wiley & Sons, Inc. and/or its affiliates in the United

States and other countries, and may not be used without written permission. All other trademarks are the

property of their respective owners. Wiley Publishing, Inc., is not associated with any product or vendor

mentioned in this book.

LIMIT OF LIABILITY/DISCLAIMER OF WARRANTY: THE PUBLISHER AND THE AUTHOR MAKE NO REPRESENTATIONS OR WARRANTIES WITH RESPECT TO THE ACCURACY OR COMPLETENESS OF THE

CONTENTS OF THIS WORK AND SPECIFICALLY DISCLAIM ALL WARRANTIES, INCLUDING WITHOUT

LIMITATION WARRANTIES OF FITNESS FOR A PARTICULAR PURPOSE. NO WARRANTY MAY BE CREATED OR EXTENDED BY SALES OR PROMOTIONAL MATERIALS. THE ADVICE AND STRATEGIES CONTAINED HEREIN MAY NOT BE SUITABLE FOR EVERY SITUATION. THIS WORK IS SOLD WITH THE

UNDERSTANDING THAT THE PUBLISHER IS NOT ENGAGED IN RENDERING LEGAL, ACCOUNTING, OR

OTHER PROFESSIONAL SERVICES. IF PROFESSIONAL ASSISTANCE IS REQUIRED, THE SERVICES OF A

COMPETENT PROFESSIONAL PERSON SHOULD BE SOUGHT. NEITHER THE PUBLISHER NOR THE

AUTHOR SHALL BE LIABLE FOR DAMAGES ARISING HEREFROM. THE FACT THAT AN ORGANIZATION

OR WEBSITE IS REFERRED TO IN THIS WORK AS A CITATION AND/OR A POTENTIAL SOURCE OF FURTHER INFORMATION DOES NOT MEAN THAT THE AUTHOR OR THE PUBLISHER ENDORSES THE

INFORMATION THE ORGANIZATION OR WEBSITE MAY PROVIDE OR RECOMMENDATIONS IT MAY

MAKE. FURTHER, READERS SHOULD BE AWARE THAT INTERNET WEBSITES LISTED IN THIS WORK

MAY HAVE CHANGED OR DISAPPEARED BETWEEN WHEN THIS WORK WAS WRITTEN AND WHEN IT

IS READ. SOME OF THE EXERCISES AND DIETARY SUGGESTIONS CONTAINED IN THIS WORK MAY

NOT BE APPROPRIATE FOR ALL INDIVIDUALS, AND READERS SHOULD CONSULT WITH A PHYSICIAN

BEFORE COMMENCING ANY EXERCISE OR DIETARY PROGRAM.

For general information on our other products and services, please contact our Customer Care Department

within the U.S. at 800-762-2974, outside the U.S. at 317-572-3993, or fax 317-572-4002.

For technical support, please visit www.wiley.com/techsupport.

Wiley also publishes its books in a variety of electronic formats. Some content that appears in print may

not be available in electronic books.

Library of Congress Control Number: 2005923783

ISBN-13: 978-0-7645-8476-3

ISBN-10: 0-7645-8476-6

Manufactured in the United States of America

10 9 8 7 6 5 4 3 2 1

1O/SQ/QW/QV/IN

01_584766 ffirs.qxd 6/8/05 7:03 PM Page ii

About the Author

Jan McCracken was born and raised in the Midwest, in a small, farming community in Illinois. Adopted by her grandparents, Jan grew up gardening with

her grandfather and canning and cooking with her grandmother. She spent

most of her early life in Illinois, Iowa, and Kansas.

In the early ’80s, Jan and her faithful friend, Mr. Bear, a fluffy husky-chow mix,

relocated to a cabin in the mountains above Santa Barbara, California. Given

her love of country living, the mountains, and cooking, Jan later opened a

country bed-and-breakfast in the Ozark Mountains of Branson, Missouri. It

was during her inn-keeping years in Branson that Jan wrote her first selfpublished book, the Ozark Mountain Christmas Recipe Collection, First

Edition. With the grand success of her first book, her extensive recipe collection, and her love of cooking, Jan continued to write “little books of recipes”

that included the Garden Recipe Collection and the Fruit Sampler Collection.

Her personal favorite is a gift book collection of eighteen Little Books of Tea.

Jan began living the low-carb lifestyle about ten years ago and is an advocate

of preventive medicine through diet, exercise, and lifestyle. As a proponent

of healthy lifestyles, her love of research keeps her tuned into the pulse of

what’s happening in the low-carb genre as well as in nutrition and wellness.

Jan’s works in these areas include Low Carb Christmas Cookin’ and the Carb

Countin’ Holiday Cookbook with Sassy Stepper.

You can count on Jan’s recipes to always be easy and delicious, and her

motto is, “Fresh is always best.”

Jan has two grown children, Katie and Ray. Katie has blessed Gammy Mac

with twins, Sara Jane and John Edward, and Ray and Lori have blessed her

with Kaylie Elise. Jan’s ever-present smile is especially warm and proud when

she talks about her grandchildren.

Jan’s long-term goal for her books, speaking engagements, and teaching is to

help people understand that food truly is great medicine; it can prevent and

heal disease by making a positive impact on the health of people around the

world. As a health advocate for all ages, Jan has set up an international group

of Sassy Steppers to combat obesity and disease, stepping out with people all

over the world on the road to wellness.

In addition to her other endeavors, Jan continues her freelance writing career

and is currently at home in California. She feels very blessed to have been

given the opportunity to write Healthy Carb Cookbook For Dummies.

When you see Jan’s name in print you’ll usually see her personal slogan,

which comes from her heart:

Change Your Mind . . . Change Your Heart . . . Lose Weight for Life!

01_584766 ffirs.qxd 6/8/05 7:03 PM Page iii

01_584766 ffirs.qxd 6/8/05 7:03 PM Page iv

Dedication

To all of you with “low-carb” in your vocabulary who never want to diet again

and who want to pursue a healthy, low-carb, active lifestyle for life — yes, the

very life of you! I wrote this book for each of you!

Author’s Acknowledgments

Sincere, heartfelt thanks to the entire team at Wiley Publishing. They have

become like family to me. I have learned so much that I almost feel as if there

should be some sort of graduation ceremony for all authors that write For

Dummies books.

A very special thank you goes to my agent, Grace Freedson, for so graciously

getting me off on the right foot and for her ongoing guidance and warm

support.

My heartfelt thanks to Stacy Kennedy, my acquisitions editor, who has been

a gem and a delight to work with since Day One. Big thanks to my project

editor, Mike Baker, for his patience, his ability to keep me and the project on

track, his willingness to go the extra mile, and his great sense of humor. Mike

gets stellar points! Sincere appreciation and marvel for what they do goes to

my copy editors, Trisha Strietelmeier and Tina Sims. Special thanks to Lesa

Grant, my marketing manager and a talented lady whose enthusiasm is contagious. I got the luck of the draw with my recipe tester — very warm thanks to

Emily Nolan. Thanks to technical reviewer and nutritional analyst Patty

Santelli, who made sure all the net carb math was done precisely.

My dear friend Debra Hartman, who, long distance from Branson, has been so

supportive throughout this entire project. A very special thanks to Deb for

being such an ongoing source of encouragement and delight in my life! The

praise and glory of this book goes to the Lord, with thanks for His blessing

me with the authorship of this book. Without Him I could not have written a

word.

01_584766 ffirs.qxd 6/8/05 7:03 PM Page v

Publisher’s Acknowledgments

We’re proud of this book; please send us your comments through our Dummies online registration

form located at www.dummies.com/register/.

Some of the people who helped bring this book to market include the following:

Acquisitions, Editorial, and

Media Development

Project Editor: Mike Baker

Acquisitions Editor: Stacy Kennedy

Senior Copy Editor: Tina Sims

Copy Editor: Trisha Strietelmeier

Editorial Program Assistant: Courtney Allen

Technical Reviewer and Nutrition Analyst:

Patty Santelli

Recipe Tester: Emily Nolan

Senior Permissions Editor: Carmen Krikorian

Editorial Manager: Christine Meloy Beck

Editorial Assistants: Hanna Scott,

Melissa Bennett

Cover Photos: © Alan Richardson/FoodPix.

Meringues with Berry Filling

Cartoons: Rich Tennant, www.the5thwave.com

Composition Services

Project Coordinator: Nancee Reeves

Layout and Graphics: Kelly Emkow,

Stephanie D. Jumper, Barry Offringa,

Lynsey Osborn, Julie Trippetti

Special Art: Elizabeth Kurtzman

Photos: © T.J. Hine Photography

Food Stylist: Lisa Bishop

Proofreaders: Carl William Pierce,

Jessica Kramer, TECHBOOKS Production

Services

Indexer: TECHBOOKS Production Services

Special Help: Elizabeth Rea

Publishing and Editorial for Consumer Dummies

Diane Graves Steele, Vice President and Publisher, Consumer Dummies

Joyce Pepple, Acquisitions Director, Consumer Dummies

Kristin A. Cocks, Product Development Director, Consumer Dummies

Michael Spring, Vice President and Publisher, Travel

Kelly Regan, Editorial Director, Travel

Publishing for Technology Dummies

Andy Cummings, Vice President and Publisher, Dummies Technology/General User

Composition Services

Gerry Fahey, Vice President of Production Services

Debbie Stailey, Director of Composition Services

01_584766 ffirs.qxd 6/8/05 7:03 PM Page vi

Contents at a Glance

Introduction .................................................................1

Part I: Creating a Healthy Lifestyle Counting Carbs .......9

Chapter 1: Taking Control of Carbs In and Out of the Kitchen ..................................11

Chapter 2: Raising Your Total Carb Awareness ...........................................................21

Chapter 3: Organizing and Shopping for the Low-Carb Kitchen ...............................39

Chapter 4: Adopting a Healthy, Carb-Conscious Lifestyle with Ease ........................57

Chapter 5: Completing the Wellness-for-Life Puzzle: Putting

Your Body in Motion .....................................................................................................69

Part II: Low-Carb Cooking Made Easy .........................79

Chapter 6: Waking Up to Breakfast ................................................................................81

Chapter 7: Soothing Your Low-Carb Soul with Soup ...................................................99

Chapter 8: Building More Than Just a Salad ..............................................................111

Chapter 9: Living a Low-Carb Life by the Sea ............................................................131

Chapter 10: Stickin’ with Chicken in Your Low-Carb Lifestyle .................................151

Chapter 11: Visiting the Meat Counter .......................................................................171

Chapter 12: Serving Up Veggies Galore ......................................................................187

Chapter 13: Dazzling Low-Carb Desserts ...................................................................205

Part III: Expanding Everyday Low-Carb Cooking ........229

Chapter 14: Outsmarting Cravings with Low-Carb Snacks and Dips ......................231

Chapter 15: Wrapping It Up, Low-Carb Style ..............................................................247

Chapter 16: Coming Home to Slow-Cooked Comfort Foods ....................................263

Chapter 17: Even More Delightful Dishes with 5 Net Grams of Carbs or Less ......277

Part IV: Eating Low-Carb on the Town

and on the Run ........................................................289

Chapter 18: Taking the Low-Carb Road to Restaurants ............................................291

Chapter 19: Brown-Bagging It, Low-Carb Style ..........................................................299

Chapter 20: Cooking Dinner in a Low-Carb Heartbeat ..............................................307

02_584766 ftoc.qxd 6/8/05 7:02 PM Page vii

Part V: The Part of Tens ...........................................323

Chapter 21: Ten Easy Ways to Simplify Your Low-Carb Cooking ............................325

Chapter 22: Ten Foods to Eat More Of ........................................................................329

Chapter 23: Ten Carb-Counting Web Sites ..................................................................333

Appendix: Common Abbreviations and

Metric Conversion Guide ...........................................337

Index .......................................................................341

02_584766 ftoc.qxd 6/8/05 7:02 PM Page viii

Recipes at a Glance

Breakfast and Brunch

Apricot-Cheddar Brunch Toast ......................................................................................98

Crab Scramble ..................................................................................................................92

Crustless Mushroom Quiche T......................................................................................94

Crustless Quiche Lorraine ..............................................................................................95

Ham and Cheese Frittata .................................................................................................93

Jan’s Nostalgic Pancakes T ............................................................................................97

Plain Ol’ Simple Omelet T...............................................................................................87

Puffy Omelet Squares with Tomato-Zucchini Sauce T................................................89

Sunday Brunch Scramble T............................................................................................91

Soups and Stews

Black Bean and Veggie Chili T......................................................................................276

Caribbean Style Black Soybean Soup T......................................................................107

Blender Blueberry Soup T............................................................................................109

BLT Soup from the U.S.A................................................................................................106

California Fishermen’s Soup .........................................................................................108

Chilled Raspberry Soup T ............................................................................................110

Cold Mexican Shrimp Soup ...........................................................................................105

Cream of Broccoflower Soup ........................................................................................101

Kettle of Fish Stew..........................................................................................................275

German Cabbage Soup...................................................................................................104

Mozzarella Cheese Soup with Fresh Mushrooms.......................................................102

Russian Borscht..............................................................................................................274

Salads and Dressings

Arugula, Radicchio, and Goat Cheese Salad T...........................................................117

Berry Peachy Greens and Turkey Salad ......................................................................122

Calico Tomato Salad T..................................................................................................125

Cherry Tomato and Mozzarella Salad T .....................................................................124

Greens with Walnut Dressing T ...................................................................................129

Marinated Fresh Garden Salad T.................................................................................118

Stir-Fried Lettuce T .......................................................................................................120

Tomato and Beef Salad with Red Wine Vinaigrette....................................................126

Waldorf Salad to Go........................................................................................................303

02_584766 ftoc.qxd 6/8/05 7:02 PM Page ix

Wraps

Basic Egg Crepes with Veggies T.................................................................................260

Cheesy Hot Steak Wraps................................................................................................255

Hot Salami Wraps ...........................................................................................................256

Peanut Butter and Cream Cheese Wraps T................................................................252

Pizza Wraps.....................................................................................................................256

Pesto Salmon Wraps ......................................................................................................257

Spicy Black Soybean Wraps T......................................................................................258

Sushi Under (Low-Carb) Wraps ....................................................................................249

Fish and Seafood

Blackened Catfish...........................................................................................................147

Grilled Salmon Steaks ....................................................................................................143

Lemon-Thyme Halibut en Papillote..............................................................................138

Mustard-Dilled Red Snapper .........................................................................................144

Salmon Fillets with Tarragon Cream Sauce.................................................................313

Salmon Steaks in Wine Marinade .................................................................................278

Shrimp and Scallop Combo...........................................................................................150

Shrimp Scampi................................................................................................................149

Sole with Lemon and Garlic Sauce ...............................................................................145

Spinach and Flounder Pinwheels .................................................................................280

Steamed Fish and Veggies .............................................................................................316

Steamed Trout ................................................................................................................141

Swordfish Piccata ...........................................................................................................146

Beef, Lamb, and Pork

Apricot-Glazed Pork Roast ............................................................................................178

Baked Ham and Sauerkraut Rolls .................................................................................176

Beef and Asparagus Stir-Fry..........................................................................................182

Cheese-Stuffed Ground Round Patties.........................................................................185

Corned Beef with Vegetables ........................................................................................272

Herb-Rubbed Pork Chops with Tomato-Arugula Salsa..............................................179

Key West Ribs .................................................................................................................270

Parmesan-Garlic Lamb Chops.......................................................................................180

Roma Meat Loaf..............................................................................................................184

Rosemary Steak ..............................................................................................................311

Steak Diane......................................................................................................................174

02_584766 ftoc.qxd 6/8/05 7:02 PM Page x

Poultry

Casserole of Chicken, Artichokes, and Mushrooms ..................................................273

Cheese and Spinach–Stuffed Chicken..........................................................................161

Chicken and Veggie Stir Fry ..........................................................................................312

Chicken and Zucchini in Dijon Sauce...........................................................................169

Chicken on the Barbie ...................................................................................................279

Chicken Spoon Bread.....................................................................................................166

Grilled Ginger Chicken Strips........................................................................................159

Herb Roasted Lemon Chicken ......................................................................................271

Orange Chicken Veronique............................................................................................168

Roast Chicken and Gravy ..............................................................................................167

Southern Fried Chicken .................................................................................................164

Tarragon Chicken with Apples .....................................................................................319

30-Minute Chicken..........................................................................................................321

Turkey Brats and Cabbage............................................................................................320

Turkey Cheese Pockets .................................................................................................281

Meatless Main Dishes

Bell Peppers Stuffed with Spinach T...........................................................................194

No-Pasta Lasagna T.......................................................................................................192

Stir-Fried Asian Veggies T.............................................................................................197

Zucchini Skillet Supper T .............................................................................................318

Vegetables and Side Dishes

Artichoke Heart Casserole T........................................................................................202

Brussels Sprouts and Mushrooms with Rosemary T ...............................................200

Cauliflower and Broccoli with Cheese and Bacon .....................................................282

Cheese and Spinach Dumplings T...............................................................................165

Creamy Whole Cauliflower T .......................................................................................201

Homemade Tomato Sauce.............................................................................................283

Marinated Veggies in Living Color T...........................................................................203

Oven-Roasted Vegetable Medley T .............................................................................189

Stir-Fried Lettuce T .......................................................................................................120

Appetizers, Snacks, and Dips

Broccolomole Dip T ......................................................................................................244

Celery Stick Tuna Delight ..............................................................................................240

Chinese Chicken Wings..................................................................................................287

02_584766 ftoc.qxd 6/8/05 7:02 PM Page xi

Eggplant Sandwiches Extraordinaire ...........................................................................285

Maple-Cinnamon Almond Snack T ..............................................................................239

Nutty Popcorn T............................................................................................................238

Ricotta Dip for Fruits T.................................................................................................246

Spiced Pecans T ............................................................................................................237

Stuffed Mushrooms T ...................................................................................................286

Three-Cheese Roasted Garlic Dip T............................................................................243

Veggie Wedgie Crisps T.................................................................................................241

Desserts

Basic Meringue Shells with Berry Filling T ................................................................218

Blender Blueberry Soup T............................................................................................109

Chilled Raspberry Soup T ............................................................................................110

Chocolate Bread Pudding T .........................................................................................226

Chocolate Cinnamon-Walnut Meringue Cookies T....................................................216

Chocolate Fruit Pizza T ................................................................................................224

Dirt Cake T .....................................................................................................................227

Fruit Kabobs with Pineapple Dip T.............................................................................209

Lemon Cloud T ..............................................................................................................288

Meringues with Chocolate-Strawberry Whipped Cream Filling T...........................220

Old-Fashioned Blueberry Cobbler T...........................................................................210

Puffies T..........................................................................................................................222

Raspberry Ribbon Pie with Meringue Crust T ..........................................................214

Less than 5 Net Grams of Carbs per Serving