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
Copyright © 2005 by Wiley Publishing, Inc., Indianapolis, Indiana
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 permit-
ted 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
Copyright Clearance Center, 222 Rosewood Drive, Danvers, MA 01923, 978-750-8400, fax 978-646-8600.
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://

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
10987654321
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 com-
munity 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 self-
published book, the Ozark Mountain Christmas Recipe Collection, First
Edition. With the grand success of her first book, her extensive recipe collec-
tion, 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.”

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 conta-
gious. 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:

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

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

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

Cheese and Spinach Dumplings 165
Cheese and Spinach-Stuffed Chicken 161
Cheese-Stuffed Ground Round Patties 185
Cherry Tomato and Mozzarella Salad T 124
Chicken on the Barbie 279
02_584766 ftoc.qxd 6/8/05 7:02 PM Page xii
Chicken Spoon Bread 166
Chinese Chicken Wings 287
Chocolate Cinnamon-Walnut Meringue Cookies T 216
Corned Beef with Vegetables 272
Crab Scramble 92
Creamy Whole Cauliflower T 201
Crustless Mushroom Quiche T 94
Crustless Quiche Lorraine 95
Eggplant Sandwiches Extraordinaire 285
Grilled Ginger Chicken Strips 159
Grilled Salmon Steaks 143
Ham and Cheese Frittata 93
Herb-Roasted Lemon Chicken 271
Herb-Rubbed Pork Chops with Tomato-Arugula Salsa 179
Jan’s Nostalgic Pancakes T 97
Key West Ribs 270
Lemon Cloud T 288
Lemon-Thyme Halibut en Papillote 138
Marinated Fresh Garden Salad T 118
Marinated Veggies in Living Color T 203
Mustard-Dilled Red Snapper 144
Parmesan-Garlic Lamb Chops 180
Pesto Salmon Wraps 257
Plain Ol’ Simple Omelet T 87

Berry Peachy Greens and Turkey Salad 122
Calico Tomato Salad T 125
California Fishermen’s Soup 108
Casserole of Chicken, Artichokes, and Mushrooms 273
Cheesy Hot Steak Wraps 255
Chicken and Veggie Stir Fry 312
Chicken and Zucchini in Dijon Sauce 169
Chilled Raspberry Soup T 110
Cream of Broccoflower Soup 101
German Cabbage Soup 104
Greens with Walnut Dressing T 129
Homemade Tomato Sauce 283
Hot Salami Wraps 256
Maple-Cinnamon Almond Snack T 239
Mozzarella Cheese Soup with Fresh Mushrooms 102
Nutty Popcorn T 238
Orange Chicken Veronique 168
Oven-Roasted Vegetable Medley T 189
Pizza Wraps 256
Puffy Omelet Squares with Tomato-Zucchini Sauce T 89
02_584766 ftoc.qxd 6/8/05 7:02 PM Page xiv
Shrimp and Scallop Combo 150
Spicy Black Soybean Wraps T 258
Stir-Fried Asian Veggies T 197
30-Minute Chicken 321
Tomato and Beef Salad with Red Wine Vinaigrette 126
Turkey Brats and Cabbage 320
Veggie Wedgie Crisps T 241
Zucchini Skillet Supper T 318
Less than 20 Net Carbs per Serving

Part I: Creating a Healthy Lifestyle Counting Carbs 9
Chapter 1: Taking Control of Carbs In and Out of the Kitchen . . . . . . 11
Revealing the Low-Carb Revolution 11
Keeping your eye on the carb 13
Counting on friendly low-carb
foods in the kitchen 13
Leaning toward a Lifestyle Approach: The Latest
in Low-Carb Living 15
Considering the components 15
Valuing variety 16
Becoming an active low-carb consumer:
Get the nutrition facts 17
Reducing your reliance on diet products 18
Assessing Your Situation: Developing a Carb-Patrol Report 18
Losing Weight for Life 19
Focusing on today 19
Ditching your bathroom scales 20
Chapter 2: Raising Your Total Carb Awareness . . . . . . . . . . . . . . . . . . 21
Introducing the Carbohydrate 22
Singing the sugar blues: Replacing sugar
with other sweeteners 22
Factoring in fiber 26
Understanding Net Carb Math 101 28
Weighing Your Carb Choices 29
Healthy carbs 29
Carbs that aren’t so healthy 30
02_584766 ftoc.qxd 6/8/05 7:02 PM Page xvii
Healthy Carb Cookbook For Dummies
xviii
Meeting Your Metabolism: Becoming Carb and Calorie Conscious 31

Seeking out support 59
Fine-tuning your food-weakness radar 59
Learning to say, “No, thank you” 60
Taking Small Steps towards Success 61
Cooking at Home to Control Carbs 62
Using the recipes in this book 63
Planning easy low-carb meals 65
Dishing up tasty low-carb portions 66
Fighting Back When You Backslide 67
Chapter 5: Completing the Wellness-for-Life Puzzle:
Putting Your Body in Motion . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 69
Moving More — Now 70
Walking Your Way to Wellness 71
Walking is easy 71
It benefits your body 72
02_584766 ftoc.qxd 6/8/05 7:02 PM Page xviii
xix
Table of Contents
Stepping It Up: Pedometer Walking 73
Taking your first step with a pedometer 75
Stepping up to higher counts 76
Using the buddy system 78
Part II: Low-Carb Cooking Made Easy 79
Chapter 6: Waking Up to Breakfast . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 81
Prioritizing Breakfast in Your Low-Carb Lifestyle 81
Increasing your energy and metabolic rate 82
Avoiding cravings and increased hunger 83
Laying the foundation for your day 83
Egging You On 84
Awesome omelets 86

02_584766 ftoc.qxd 6/8/05 7:02 PM Page xix
Healthy Carb Cookbook For Dummies
xx
Chapter 10: Stickin’ with Chicken in Your Low-Carb Lifestyle . . . . 151
The Skinny on Chicken 152
Practicing Safe Chicken 152
Handling with care 153
Turning up the heat 154
Wholly Chicken! 154
Cutting up a whole chicken 154
Making a substitution 155
Finger Lickin’ Low-Carb Good: New Flavors in Chicken 156
Rubbing chicken the right way 156
Marrying the chicken and the marinade 157
Getting under a chicken’s skin 160
Fixin’ Chicken: Let Me Count the Ways 162
Turning Back the Clock with Comfort Food 163
Introducing a Little Uptown Flair 168
Chapter 11: Visiting the Meat Counter . . . . . . . . . . . . . . . . . . . . . . . . . 171
Bringing Lean Meats to the Table 171
The essentials: Protein 171
Everything in moderation: Fats 172
Cutting up 173
Steaking Out a Low-Carb Favorite 174
Sampling a Wide Range of Recipes and Techniques 175
Slow cooking 177
Roasting 177
Broiling 178
Grilling 181
Stir-frying 181

Surviving the Munchies with Low-Carb Treats 234
Going nuts 235
Vegging out 239
Skinny Dipping 242
Quick slim dippin’ 242
Fruity choices 245
Chapter 15: Wrapping It Up, Low-Carb Style . . . . . . . . . . . . . . . . . . . . 247
Wrapping Your Taste Buds Around a Low-Carb Favorite 247
Filling in the Wraps 250
Tossing salad into the wrap mix 253
Securing wraps in style 253
Shaping Up Your Tortillas 254
Raising the Wrap Bar with Crepes 258
Kicking out egg crepes 259
Taking crepe making seriously 262
Chapter 16: Coming Home to Slow-Cooked Comfort Foods . . . . . . . 263
A Quick and Simple Guide to Low-Carb Slow Cooking 264
Profiling slow cookers 264
Sizing up the crockery cooker crew 265
Turning to cooking times and temperatures 266
Taking in a few tips on technique 268
Hearty Low-Carb Meals 269
Slowing Soups and Stews to a Simmer 274
Chapter 17: Even More Delightful Dishes with 5 Net Grams
of Carbs or Less . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 277
How Low Can You Go? Incredible Entrees 277
Serving Up Zero to Five in the Sauce and on the Side 282
Fighting the Snack Attack 284
Sweet Indulgence 287
02_584766 ftoc.qxd 6/8/05 7:02 PM Page xxi

Packet Cooking 314
Skillet Suppers 317
Part V: The Part of Tens 323
Chapter 21: Ten Easy Ways to Simplify Your Low-Carb Cooking . . . 325
Keep an Ongoing Shopping List 325
Plan Meals in Advance 325
Stock Your Kitchen with Low-Carb Basics 326
Healthy Carb Cookbook For Dummies
xxii
02_584766 ftoc.qxd 6/8/05 7:02 PM Page xxii
Buy Food Already Prepared for You 326
Prepare Your Veggies in Steamer Baskets 326
Have Parchment Paper on Hand 327
Consider a Slow Cooker 327
Get Out the Grill 327
Organize Your Low-Carb Recipes 328
Eyeball Portion Control 328
Chapter 22: Ten Foods to Eat More Of . . . . . . . . . . . . . . . . . . . . . . . . . . 329
Broccoli 329
Bell Peppers 330
Dark, Leafy Greens 330
Cabbage, Cauliflower, and Other Cruciferous Veggies 330
Nuts and Seeds 331
Sliced Turkey Breast 331
Fish 331
Blackberries 332
Tea 332
Black Soybeans 332
Chapter 23: Ten Carb-Counting Web Sites . . . . . . . . . . . . . . . . . . . . . . 333
CarbSmart 333