Low Carbohydrate & Smart Carb Dieting

Lemon-Tarragon Chicken Salad, 6 carb grams

Banta — Wed, 06 Sep 2006 09:12:00 +0000

Lemon-Tarragon Chicken Salad in Butter Lettuce Cups
From South Beach Diet

Phase 1

Makes 6 servings

Creamy lemon dressing adds a refreshing kick to this chicken salad. Select the sturdy inside leaves of the lettuce head to hold the salad. Each leaf should hold about one cup of chicken salad. Serve immediately after filling the lettuce cups.

4 (6-ounce) boneless, skinless chicken breast halves
1 bunch asparagus, trimmed (about 1 pound)
1/2 cup fat-free plain yogurt
1/4 cup mayonnaise
3 tablespoons fresh lemon juice
2 stalks celery, thinly sliced
3 tablespoons thinly minced red onion
2-3 tablespoons finely chopped fresh tarragon
Salt
6 leaves butter lettuce

1. Trim excess fat and skin from chicken. Place chicken and 4 cups of water in medium Dutch oven or heavy saucepan over medium-high heat. Bring to a simmer; cook 10 minutes, or until chicken is just cooked. Transfer chicken to bowl. Let chicken cool, and slice into 1-inch strips.

2. Bring water to a boil in medium saucepan over high heat. Add asparagus and cook, 3 minutes, until tender-crisp. Drain and rinse with cold water. Slice diagonally into 1/2-inch pieces.

3. In medium bowl, combine yogurt, mayonnaise, and lemon juice. Add chicken strips, asparagus, celery, onion, and tarragon. Season with salt to taste and add one scoop of mixture to each lettuce leaf.

Per serving:
235 calories
24 g protein
9 g carbohydrate
3 g fiber
11 g total fat
2 g saturated fat
64 mg cholesterol
249 mg sodium

Low Carb Melas. Roasted Lamb with Garlic

Banta — Tue, 05 Sep 2006 13:45:00 +0000

Roasted Rack of Lamb with Garlic Sauce - Low Carb

Roasted rack of New Zealand lamb in a deep brown garlic sauce made with white wine and shallots complemented by mashed turnips with bacon and a blend of yellow and green beans.

Net Carbs: 10g
Net Wt: 15 oz

____________________
We create great Low Carb recipes - everything from soups and appetizers to complete meals and desserts. Then, using only the finest ingredients, we prepare everything, with skill, know-how, and artistry, just for you. We do all the time-consuming things. We shop and we chop. We mix, blend, and sauté. We grill the steaks, roast the lamb, poach the salmon. All you need to do is follow the simple instructions to heat and serve our meals in about 10 minutes. It's that easy. Home Bistro

Low Carb Recipe Makeovers

Banta — Tue, 05 Sep 2006 13:12:00 +0000

Low Carb recipe Makeover - Sesame-Almond Cookie

Almost everyone loves cookies. Most store bought varieties, though ...

Easy Dr. Weil's Rancheros Recipe

Mama Lupe's Low-Carb Tortilla instead of regular tortilla, soybeans instead of regular beans, and California avocado instead of Florida avocado make this rancheros recipe a low carb one: 9.5 carb grams comparing with 32 g in the initial ...

Low Carb Food and Recipe Archive

Hot Dogs and Peppers for Memorial Day

Hot dogs? Hamburgers? Potato salad? The Zone Diet Advantage recipe archive yields delicious, Zone-balanced alternatives. ...

Potato-Rosemary-Crusted Fish Fillets

Low Carb Makeover: Net Carbohydrates 10 grams less; Protein - 4 grams more

Banana Nut bread without feeling guilty!

We modified the Low Fat Banana Honey Bread recipe...

Tahini Zone Cake Recipe

Banta — Fri, 01 Sep 2006 09:37:00 +0000

Tahini: The Healthier Fat
From the Zone Diet

Dr. Sears is careful to recommend only the healthiest fat sources, avoiding foods with trans fats or those high in cholesterol. You may have noticed "tahini" on his list of favorable fats -- if you haven't tried this paste, which is made from sesame seeds, you're in for a treat!

Common in Middle Eastern cuisine, tahini is the major ingredient in hummus. It is sold in a jar and has a long life in the fridge. Best of all, it is nutrient-dense, delivering vitamin E and protein. Some manufacturers even offer flavored tahini. Lemon, cracked-pepper, and garlic flavors are all fine, but check the label. You'll want to steer clear of brands that mix in high-fat ingredients.

To get you started on tahini, try this recipe as a savory alternative to basic pancakes:

Tahini Zone Cakes
Yield: 6 or 7 cakes

Ingredients
1/2 cup low-fat cottage cheese
1/4 cup egg substitute or 2 egg whites
1/2 cup water
1 1/2 tablespoons tahini
1/2 teaspoon vanilla
2/3 cup oatmeal
1/2 teaspoon baking powder

Toppings
1/2 cup blueberries (mashed) or 1/3 cup apple sauce

Instructions
In a food processor or with a hand mixer, blend cottage cheese, egg substitute, water, vanilla, and tahini until smooth. Add oatmeal and baking powder, and pulse (or stir by hand) until incorporated. Batter will be thin at first, but will thicken if left to stand.

Cook on a 350-degree griddle or very hot pan (both will need a light coating of oil spray) on stove top. Transfer to plate when ready and add topping.

Low Carb 1600 Calories a day plan

Banta — Thu, 31 Aug 2006 14:55:00 +0000

Enjoy delicious low carb food without the hassle. We'll cook the food, you'll lose the weight. Find out how!

Freshly prepared, delicious, and nutritionally balanced meals.

...with Diet to Go there is no portioning, rationing, counting calories or carbohydrates. We build the perfect meal plan customized for you. You just enjoy the food prepared for you by your personal chef.

Unlike other diets that require expensive supplements or foods. Diet to Go provides all your food delivered right to your door.

We have served over 385,000 meals since 1995 to thousands of happy consumers.

MEET THE DIETITIAN

Rebecca is a registered dietitian and an exercise physiologist who believes that we can change our metabolism and achieve optimal health through proper nutrition and regular exercise.

Low Carb 1600 Calories a day plan

Breakfast
Western Omelet with Fajita Veggies
Sausage Links

Lunch
Baked Turkey Cutlet in Curry Sauce
Onions & Peppers
Cauliflower

Dinner
Crab-Stuffed Flounder
Dill Sauce
Cauliflower
Green Beans
Creamed Spinach

Tuna and Spinach Salad With Yogurt-Dill Dressing

Banta — Wed, 30 Aug 2006 12:55:00 +0000

A Fix for Canned Tuna
From the Zone Diet

Many people associate canned tuna solely with tuna fish sandwiches. But in the Zone canned tuna is a pantry staple that can be dressed up for elegant salads, providing the protein portion of your meal at an extremely reasonable cost. When buying canned tuna, be sure to choose "water-packed" instead of "oil-packed." Some companies also sell tuna marinated in pouches -- Starkist, for instance, offers tasty hickory-smoked and garlic-and-herb tunas. These are a good option, too.

To help you break out of the tuna fish sandwich mold, try this delicious salad -- and serve it with a Melon-Berry Cooler to complete your Zone meal:

Tuna and Spinach Salad With Yogurt-Dill Dressing and Melon-Berry Cooler

Prep: 20 minutes
Yield: 4 meals

Ingredients

Yogurt-Dill Dressing
1 cup organic low-fat yogurt
1/3 cup Nayonnaise (soy-based sandwich spread)
4 teaspoons fructose powder
1 tablespoon Dijon mustard
1/4 cup minced fresh parsley leaves
1 1/2 teaspoons minced fresh dill weed or 1/3 teaspoon dried dill
1/4 teaspoon finely ground white or black pepper
Finely ground sea salt (to taste)

Tuna and Spinach Salad
10 cups baby spinach, washed, spun dry
2 medium-size Roma tomatoes, thinly sliced or diced
1 cup bottled artichoke hearts, drained
2 cups English cucumber, peeled, quartered, thinly sliced
1 cup minced scallions (green onions)
12 ounces water packed, no-salt tuna, drained
18 lightly toasted walnut halves, coarsely chopped
1/4 cup capers, rinsed and chopped (optional)

Melon-Berry Cooler
2/3 cup apple juice
3 cups cubed honeydew or cantaloupe melon
1 1/4 cups fresh, rinsed and drained, or thawed frozen blueberries
1 teaspoon pure vanilla extract
1/2 teaspoon ground cinnamon
6 ice cubes

Instructions
1. Combine the dressing ingredients in a small bowl or wide-mouth16-ounce jar and whisk or shake well.

2. Layer and divide the salad ingredients among 4 large dinner plates or in 4 (1-quart) bowls with snap-on lids for pack lunches. Toss with dressing just before serving.

3. Combine the Melon-Berry Cooler ingredients in a blender. Cover and process until smooth, then pour into 4 tall glasses or chill in Thermo bottles for meals to go.

5 Carb Grams Chicken Recipe

Banta — Mon, 28 Aug 2006 08:36:00 +0000

Chicken Soup With Lime

From Sonoma Diet

Give your usual chicken noodle soup a Mexican-inspired makeover for a taste that's muy caliente!

START TO FINISH: 30 minutes MAKES: 4 servings

12 ounces skinless, boneless chicken breasts, cut into bite-size pieces Kosher salt (optional)
Freshly ground black pepper (optional)
3 cloves garlic, minced (1 1/2 teaspoons minced)
1 tablespoon extra-virgin olive oil
1 tablespoon hot chili powder
1/2 teaspoon cumin seeds, crushed, or 1/4 teaspoon ground cumin
1/4 to 1/2 teaspoon crushed red pepper (optional)
2 14-ounce cans chicken broth
1/2 cup chopped green onions
1 large tomato, chopped
3 tablespoons lime juice
1 tablespoon chopped fresh cilantro

If desired, season chicken with kosher salt and black pepper. In a Dutch oven, cook chicken and garlic in hot oil over medium-high heat until chicken is no longer pink. Stir in chili powder, cumin seeds, and, if desired, crushed red pepper. Cook and stir for 30 seconds. Stir in chicken broth and green onions. Bring to boil; reduce heat. Simmer, uncovered, for 10 minutes. Remove from heat. Stir in tomato, lime juice, and cilantro.

Nutrition Facts per serving: 178 cal., 8 g total fat (1 g sat. fat), 45 mg chol., 719 mg sodium, 6 g carbo., 1 g fiber, 21 g pro.

Salmon with Pesto Mayo, 5 carb grams

Banta — Mon, 28 Aug 2006 08:32:00 +0000

Makes 4 servings
Start to Finish: 20 minutes

Source: Better Homes and Gardens

Ingredients

4 5- to 6-ounce skinless, boneless fresh or frozen salmon fillets

2 tablespoons crumbled firm-textured bread

1/4 cup mayonnaise or salad dressing

3 tablespoons purchased basil pesto

1 tablespoon grated Parmesan cheese

Directions

1. Thaw fish, if frozen. Preheat broiler. Place the bread crumbs in a shallow baking pan. Broil 4 inches from heat for 1 to 2 minutes or until lightly toasted, stirring once. Set bread crumbs aside.

2. Measure thickness of fish. Place fish on the greased unheated rack of broiler pan, tucking under any thin edges. Broil 4 inches from heat for 4 to 6 minutes per 1/2-inch thickness or until fish just begins to flake easily with a fork. Turn over 1-inch-thick fillets halfway through broiling.

3. Meanwhile, in a small bowl stir together mayonnaise and pesto; set aside. Combine toasted bread crumbs and cheese. Spoon mayonnaise mixture over fillets. Sprinkle with crumb mixture. Broil 1 to 2 minutes more or until crumbs are lightly browned. Makes 4 servings.

Nutrition facts per serving:
calories: 363
total fat: 24g
saturated fat: 3g
cholesterol: 84mg
sodium: 309mg
carbohydrate: 5g
fiber: 0g
protein: 31g
vitamin A: 6%
calcium: 4%
iron: 7%

Low Carb Wraps: Waldorf salad-style wrap

Banta — Fri, 25 Aug 2006 11:24:00 +0000

Healthy Homemade Wraps

Wraps -- meats and veggies wrapped in a tortilla -- have almost replaced sandwiches as America's most popular lunch food. While many of the wraps found in delis and fast-food restaurants are made with healthy-sounding ingredients, most are not Zone Diet friendly. Tortillas contain unfavorable carbs, and wrap fillings are often high in fat.

You can easily make wraps at home that are in the Zone Diet by skipping the tortilla altogether and using a large cabbage leaf in its place. Here's what to do: Lay the leaf on a cutting board and then stuff it with the filling of your choice. For example, a Zone-balanced, Waldorf salad-style wrap might include 1/4 cup of chopped grapes, 1/4 chopped apple and a handful of salad greens tossed with 1/3 teaspoon olive oil and vinegar, as well as salt and pepper to taste. Add 1 1/2 ounces of shredded turkey, chicken, or ham, then close the leaf, securing with a toothpick. Feel free to substitute with the fruits, veggies and protein of your choice, either tossing with olive oil or sprinkling nuts into the mix to keep your wrap Zone-balanced.

Zoned Cocoa-Banana Cherry Freeze

Banta — Thu, 24 Aug 2006 15:49:00 +0000

From the Zone Diet

Ingredients
1/2 cup Edensoy Original Soy Milk or similar brand, chilled
1 teaspoon unsweetened almond or macadamia nut butter
14 grams unflavored or unsweetened vanilla soy protein powder
1 heaping tablespoon unsweetened cocoa powder
1/3 ripe, medium banana, peeled, sliced, and frozen
3/4 cup frozen, unsweetened cherries
1 teaspoon pure vanilla extract

Optional ingredients
1/8 to 1/4 teaspoon stevia extract powder or 2 to 4 drops stevia extract liquid
1 tablespoon apple-fiber powder
3 to 4 ice cubes

Instructions
1. Pour soy milk into a blender container. Add nut butter, protein powder, unsweetened cocoa, vanilla, and stevia. Add apple-fiber powder if desired (for added thickness and blood sugar control). Cover and blend until smooth. Stop and scrape down the sides with a spatula.

2. With the motor running, add the frozen fruit through the top feeder. When blended, add ice cubes one or two at a time, blending on the ice-crushing setting until you achieve desired thickness. Stop and start blender, pushing the pulse button repeatedly until ice is completely crushed and mixture is smooth and thick. Try a spoonful. Add more stevia if a sweeter taste is desired.

3. Pour into 4 custard cups or dessert dishes and serve immediately, or 4 to 8 small paper cups, then freeze until firm, about 3 hours. If frozen solid, remove from freezer 10 to 15 minutes before serving, or as needed to soften to an ice cream texture. Alternatively, pour into a tall fountain glass to serve one person for breakfast.

MEMBERS GET MORE! You'll find hundreds of cooking tips and recipes on Dr. Sears Zone Diet Advantage.

Coleslaw with Tofu Mayonnaise, 11 carb grams

Banta — Tue, 22 Aug 2006 11:50:00 +0000

Creamy Coleslaw with Tofu Mayonnaise

2 Servings

This healthy version of an American classic is good with sandwiches. Cabbage is a cruciferous vegetable providing indoles which may be related to a reduced risk of breast cancer.

Ingredients:
4 cups shredded cabbage 1 cup shredded carrot 1/4 cup tofu mayonnaise (recipe follows) 1 tsp celery seed (optional)

Instructions:
In a medium bowl, mix together the cabbage and carrot. Add the tofu mayonnaise and celery seed, if you use it, and stir gently to mix well.

Tofu Mayonnaise

Ingredients:
1 cup tofu, regular or silken, drained
2 tsp cider vinegar
2 tsp Dijon mustard
2 tsp honey (or sugar)
1 tbsp extra-virgin olive oil preferably
1 tsp herb blend

Instructions:
Mix all ingredients together until creamy. Refrigerate.

Nutritional Information:

Per serving:
99 calories
3 g total fat (0 g sat)
0 mg cholesterol
16 g carbohydrate
5 g protein
5 g fiber
71 mg sodium

Zone Diet Appetizers. Zoned Hummus and Veggie

Banta — Sat, 19 Aug 2006 14:41:00 +0000

From the Zone Diet

Entertaining and staying in the Zone are not mutually exclusive. In fact, this Zone recipe, which was originally designed for lunch, also makes the perfect party platter — in place of typical, high-fat hors d'oeuvres. Keep in mind that the recipe below gives you individual lunch portions, so be sure to reduce the amounts if you plan to eat it as a snack. Enjoy!

Zoned Hummus and Veggie Plate

Prep: 20 minutes
Yield: 4 servings

Ingredients

Hummus

2 cups drained, canned, cooked chickpeas (save juice)
14 ounces drained, canned, no-salt, water-packed tuna
2 hard-boiled eggs
1/2 cup raw or toasted, unsalted sesame tahini
1/3 cup fresh lemon juice (1 lemon)
1/4 cup fresh parsley, minced
3 garlic cloves, minced1 teaspoon ground cumin
1/2 teaspoon ground black pepper1 cup chickpea juices or filtered water
1/2 teaspoon sea salt (optional)
Ground paprika for garnish

Vegetables

5 cups romaine lettuce or baby greens salad mix
2 cups peeled, sliced cucumber
2 tomatoes, sliced
2 cups celery sticks
2 whole-wheat pita pockets, halved

Instructions

1. To make the hummus, combine the chickpeas, tuna, eggs, tahini, lemon juice, parsley, garlic, cumin, pepper, and chickpea juices or water in the work bowl of a food processor. Add sea salt if desired. Cover and process until smooth, stopping to scrape down the sides with a spatula. Add additional water as needed to blend. Taste and adjust the seasonings. Divide into 4 containers with lids, garnish with paprika, cover, and refrigerate.

2. Divide the vegetables among 4 containers with lids. Place each pita bread half in a small plastic or wax-paper bag. Cover and chill.

3. At lunch, spoon the hummus over the lettuce, tomato, and cucumbers. Stuff a portion of this mixture in a pita half and eat the rest on the side with the celery sticks.

MEMBERS GET MORE! You'll find hundreds of healthy eating tips and ideas on Dr. Sears' Zone Diet Advantage.

Zone Diet Recipe: Bed and Breakfast Waffles

Banta — Wed, 16 Aug 2006 11:21:00 +0000

Bed and Breakfast Waffles

From the Zone Diet

On summer weekends, there's nothing nicer than a relaxing breakfast served in bed or at an outdoor table. We've adapted this classic waffle recipe so that it's Zone-friendly. Serve with turkey bacon and the fruit of your choice.

You can double this recipe and freeze the waffles in plastic bags. Just pop a couple in the toaster and top with fruit when you're ready to eat them. If you're planning to do this, be sure to slightly undercook them and cool completely before bagging and freezing.

Bed and Breakfast Waffles
Yield: 2 waffles (1 serving)

Ingredients
1/4 cup cottage cheese
1/4 cup egg substitute (or 2 egg whites)
1/2 cup water
1 teaspoon olive oil
1/2 teaspoon vanilla extract
2/3 cup oatmeal
1/2 teaspoon baking powder
1 teaspoon fructose
3 slices turkey bacon
1/3 cup unsweetened applesauce or 1 cup strawberries, slightly mashed, or 1 cup raspberries

Instructions
1. Blend cottage cheese, egg substitute, water, vanilla, and olive oil in a food processor until smooth.

2. Put oatmeal, baking powder, and sweetener in food processor or blender and process until powdered.

3. Mix the dry and the wet ingredients to form a batter. As the mixture stands, it will thicken and it may be necessary to add more water (a tablespoon at a time) to get a smooth consistency.

4. Cook in a waffle iron to the iron's specifications, usually about four minutes each.

Sweet-and-Sour Thai Shrimp Salad, 9 carb grams

Banta — Tue, 08 Aug 2006 14:38:00 +0000

From the
ChangeOne Diet

Coconut and lime juice balance the spicy bite of crushed red pepper in this summer cooler.

PREPARATION TIME: 20 minutes
COOKING TIME: 5 minutes
NUMBER OF SERVINGS: 4

INGREDIENTS:
DRESSING
1 1/2 tablespoons olive oil
1/4 teaspoon crushed red pepper flakes, or to taste
1/4 cup bottled clam juice
2 tablespoons fresh lime juice

SHRIMP SALAD
12 ounces peeled and deveined medium shrimp
1 small head Savoy cabbage or iceberg lettuce, shredded (4 cups)
1 large carrot, peeled and grated (1 cup)
4 ounces bean sprouts
3 tablespoons unsalted dry-roasted peanuts
3 tablespoons flaked sweetened coconut
1 scallion, including top, thinly sliced

DIRECTIONS:
1. Bring a large saucepan of water to boil.

2. Make dressing: Meanwhile, heat oil in a small saucepan over low heat. Add red pepper flakes and cook, swirling occasionally, 3 minutes. Strain oil into a small bowl (discard red pepper flakes) and whisk in clam and lime juices; set aside.

3. Make shrimp salad: Drop shrimp into the boiling water, reduce heat to medium-low and simmer 2 minutes, until shrimp turn opaque. Drain shrimp and rinse under cold water to stop the cooking process; drain well. Transfer shrimp to a large bowl; add cabbage, carrot, bean sprouts, peanuts, coconut, and scallion. Pour dressing over salad and toss to coat.

Nutrition Per Serving:
Per serving: Calories 210, fat 9 g, saturated fat 3 g, cholesterol 130 mg, sodium 190 mg, carbohydrate 12 g, fiber 3 g, protein 21 g.

Catfish with Black Bean and Avocado Relish

Banta — Tue, 25 Jul 2006 10:31:00 +0000

Catfish with Black Bean and Avocado Relish
Source: Better Homes and Gardens

Ingredients

6 4-ounce fresh orfrozen catfish fillets, about 1/2 inch thick
1 teaspoon finelyshredded lime peel
3 tablespoons lime juice
2 tablespoons snippedfresh cilantro2 tablespoons snippedfresh oregano
2 tablespoons finelychopped green onion
1 tablespoon olive oil
1/4 teaspoon salt
1/4 teaspoon cayennepepper
1 15-ounce can blackbeans, rinsed and drained1 medium avocado,halved, seeded, peeled, and diced
1 medium tomato, chopped
Lime wedges

Directions

1. Thaw fish, if frozen.Rinse fish; pat dry with paper towels. Set aside
2. For relish, in a smallbowl,combine lime peel, lime juice, cilantro, oregano, green onion, oliveoil, salt, and cayenne pepper. In a medium bowl, combine beans,avocado, and tomato; stir in half of the cilantro mixture. Cover andchill until serving time.
3. Place fish on rack of anuncovered grill directly over medium coals. Grill for 4 to 6 minutes oruntil fish flakes easily when tested with a fork, turning and brushingonce with remaining cilantro mixture halfway through grilling. Discardany remaining cilantro mixture. Serve fish with relish and lime wedges.Makes 6 servings.