Stocking the Carb Conscious Pantry

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List of staples for a low-carb lifestyle:
by Sandra Woodruff, M.S., R.D.
* Rotisserie chicken
* ready to cook kebabs made with chicken or lean meat and veggies
* whole-wheat tortillas/wraps
* marinated artichoke hearts
* jarred roasted red bell peppers
* sun-dried tomatoes with Italian seasonings packed in olive oil
* canned chick peas
* walnuts
* bulgur wheat
* no-added-sugar flavored yogurt
* extra virgin olive oil
* Birds Eye reduced-carb Voila!

California Club Wraps
Yield: 4 Servings

-4 whole-wheat flour tortillas (8- to 10-inch rounds)
-½ cup light vegetable-flavored cream cheese
-6 ounces thinly sliced roasted turkey breast
-4 slices cooked turkey bacon
-8 slices avocado
-2 slices red onion, separated into rings
-16 fresh spinach leaves, or 1 cup alfalfa sprouts

1. Warm the tortillas according to package directions. Lay the tortillas on a flat surface, and spread each one with 2 tablespoons of the cream cheese, extending the cream cheese to within 1-inch of the edge.

2. Top the bottom half only of each tortilla with a quarter of the turkey, 1 bacon slice, 2 slices of avocado, a quarter of the onion rings , and a quarter of the spinach leaves or sprouts, leaving a 1 ½ inch margin on the right and left sides.

3. Fold the right and left margins in, then roll each tortilla up from the bottom, jellyroll style. Cut each wrap in half and serve immediately.

Nutritional Facts (per serving)
Calories: 322 Carbohydrates: 32g Cholesterol: 72mg Fat: 11g Saturated Fat: 4g Fiber: 4.4g Protein: 23g Sodium: 692mg Calcium: 94mg

Roasted Red Pepper Dip
Yield: about 3 cups

-1 cup roasted red pepper, drained and diced
-8 ounces reduced-fat (Neufachâtel) cream cheese
-¾ cup nonfat or light mayonnaise
-1 teaspoon fresh or jarred minced garlic
-1 teaspoon dried basil
-1 cup shredded Monterey Jack or provolone cheese

1. Place the peepers, cream cheese, mayonnaise, garlic, and basil in a bowl, and beat with an electric mixer to mix well. Beat in the shredded cheese.

2. Serve immediately or chill until ready to serve. Serve with fresh-cut vegetables, rolled-up slices of turkey and lean roast beef, and wedges of whole-grain pita bread.

Nutritional Facts (per tablespoon)
Calories: 22 Carbohydrates: 0.8g Cholesterol: 5mg Fat: 1.5g Saturated Fat: 0.9g Fiber: 0g Protein: 1.3g Sodium: 60mg Calcium: 25mg

Zucchini & Sun-Dried Tomato Frittata
Yield: 4 servings

-¼ cup julienned or diced sun-dried tomatoes packed in olive oil (drained), plus 1 tablespoon of oil from the jar of sun-dried tomatoes
-1 medium zucchini, halved lengthwise and sliced
-½ teaspoon dried basil
-½ teaspoon coarsely ground black pepper
-½ teaspoon fresh or jarred minced garlic
-2 cups fat-free egg substitute
-1 cup shredded reduced-fat mozzarella cheese

Preheat the broiler
1. Spray the bottom and sides of a large nonstick skillet with cooking spray, and add the olive oil from the jar of sun-dried tomatoes.

2. Add the zucchini, basil, and pepper, and sauté over medium-high heat for several minutes, or until the zucchini is crisp-tender.
Add the garlic and sun-dried tomatoes, and arrange the mixture evenly over the bottom of the skillet.

3. Pour the egg substitute over the zucchini mixture and reduce the heat to medium-low. Cover and cook without stirring for about 5 minutes or until the edges are set (the top will still be runny.)

4. Remove the lid from the skillet and wrap the handle in aluminum foil (to prevent it from becoming damaged under the broiler). Place the skillet under the preheated broiler, and broil for a minute or two, or until the eggs are set but not dry. Sprinkle the cheese over the top and broil for another minute to melt the cheese. Cut the frittata into 4 wedges and serve hot.

Nutritional Facts (per serving)
Calories: 183 Carbohydrates: 6g Cholesterol: 16mg Fat: 8.9g Saturated Fat: 3.4g Fiber: 1g Protein: 20g Sodium: 401mg Calcium: 233mg

Italian Cobb Salad
Yield: 4 servings

-12 cups Italian salad mix or mixed baby salad greens
-½ cup light Italian or olive-oil vinaigrette salad dressing
-2 cups diced roasted turkey breast, or skinless roasted or rotisserie chicken
-1 cup diced reduced-fat mozzarella (aged or fresh) or provolone cheese
-1 cup marinated artichoke hearts, drained and coarsely chopped
-1 cup canned garbanzo beans, drained and rinsed
-1 cup chopped plum tomatoes
-½ cup chopped red onion
-1/3 cup sliced black olives
-¼ cup shredded Parmesan cheese

1. Place the salad greens and ¼ cup of the dressing in a large bowl, and toss to mix well.

2. Divide the salad mixture evenly over the bottoms of each of 4 plates. Place a quarter of the turkey or chicken in the center of each salad. Arrange a quarter of the mozzarella or provolone, artichoke hearts, garbanzo beans, tomatoes, and onions alongside the turkey or chicken.

3. Drizzle 1 tablespoon of the remaining dressing over each salad, top with some of the olives and Parmesan cheese, and serve immediately.

Nutritional Facts (per serving)
Calories: 392 Carbohydrates: 23g Cholesterol: 78mg Fat: 18g Saturated Fat: 4.7g Fiber: 9g Protein: 37g Sodium: 757mg Calcium: 408mg