Low Carb Recipes

What are Low Carb Recipes

In order to understand what low carb meals represent, it is important to know what carbohydrates are in the first place. One of the macronutrients, with protein and fat being the other two, carbohydrates serve as a main source of energy for our bodies.

A list of common carbohydrates include:

• Bread

• Crackers

• Bagels

• Fruit

• Vegetables

• Rice

• Potatoes

• Pasta

• Cereals

• Legumes

Two Components of Recipes

A low carb recipe will simply have few grams of carbohydrates. The challenge in composing low carb recipes is often finding the appropriate ingredients to substitute for the reduced carbohydrate amount.

There are two types of carbohydrates: simple and complex. The difference lies in the amount of fiber found in any given carbohydrate; the more fiber, the more complex. Unlike simple carbohydrates that get digested in our system rapidly, complex carbs are broken down significantly slower due to the existence of fiber. A slower digestion rate is important for regulating blood sugar and insulin levels. The more regulated we keep our blood sugars, the more effectively and efficiently our insulin is produced. With quick blood sugar rises, insulin tends to spike, causing a myriad of issues, from low blood sugar levels to unwanted cravings and hunger. Hence, a low carb recipe will not only have few carbohydrate grams, but the carbohydrates that may be present are of the complex variety. These two components make the recipes diabetic-friendly and diet-friendly.

Recipes

Chicken Chili

Ingredients

1 tablespoon canola oil

½ cup chopped onion

2 cloves garlic, minced

3 teaspoons chili powder

1 teaspoon cumin

1 15-ounce can navy beans, rinsed and drained

1 14.5-ounce can reduced-sodium chicken broth

2 cups water

¼ cup diced chili peppers

1 ½ cups chopped cooked chicken

1 – 2 tablespoons parsley

¼ cup shredded cheddar cheese

Directions

In large saucepan, heat oil over medium heat. Add onion and garlic and cook until tender, about 4 minutes. Add chili powder and cumin. Cook for one additional minute.

Add beans, chicken broth, water, and chili peppers; bring to a boil, then reduce heat and simmer, covered, for 10 minutes.

Stir in chicken and parsley; heat through and top with a sprinkle of cheese.

Servings and Nutrition Information

Makes six 1 cup servings

275 calories, 8 g total fat, .5 g saturated fat, 45 mg cholesterol, 395 mg sodium, 19 g carbohydrate, 6 g fiber, 18 g protein

Deviled Roast Beef

Ingredients

2 pound roast, eye of the round

¼ cup Dijon mustard

¼ teaspoon black pepper 2 cups sliced mushrooms

1 cup beef broth

1 small onion, cut into thin wedges

¼ cup water

2 cloves garlic, minced

1 teaspoon Worcestershire sauce

½ cup fat-free milk

3 tablespoons all-purpose flour

Directions

Preheat oven to 325 degrees.

Trim fat from beef.

In small bowl, whisk together mustard and pepper; rub onto beef roast.

Place beef on shallow roasting pan; insert meat thermometer and cook beef to 155 degrees. Cover with foil; let stand 15 minutes before carving.

Meanwhile, in medium saucepan, combine mushrooms, broth, onion, water, garlic, and Worcestershire sauce. Bring to a boil; reduce heat; simmer, covered, about 5 minutes or until vegetables are tender. In a small bowl, stir together milk and remaining mustard; gradually stir in flour. Add to mushroom mixture. Cook and stir over medium heat until thickened and bubbly.

Thinly slice beef across the grain. Spoon sauce over beef. Serve.

Servings and Nutrition Information

Makes 10 servings

215 calories, 8 g total fat, 3 g saturated fat, 74 mg cholesterol, 335 mg sodium, 5 g carbohydrate, 28 g protein