PalmettoCrab
Eat this, not that - eat less carbs
Mar 15, 2010
Hash Browns
Substitute: Squash for potatoes
Summer squash (the football-shaped yellow kind) tastes similar to potatoes
when cooked-but has just a fraction of the carbs. Grate the squash, mix in
an egg as binder, make patties, and fry them in olive oil, says Mary Dan
Eades, M.D., coauthor of The Low-Carb Comfort Food Cookbook.
Carbs Eliminated: About 15 grams (g) per hash-brown patty
The Taste: "Not as firm and crispy as regular hash browns, but the potato
flavor is there."
Mash Potatoes
Substitute: Cauliflower for potatoes
One of Dr. Agatston's favorites: Steam some fresh or frozen cauliflower in
the microwave. Then spray the cauliflower with butter substitute, add a
little nonfat half-and-half substitute, and puree in a food processor or
blender. "Salt and pepper to taste and you've got something that quite
honestly can compete with the real thing any day," says Dr. Agatston. To
make it even better, try adding roasted garlic, cheese, or sour cream to the
mixture.
Carbs Eliminated: 30 g per cup
The Taste: "After a couple of bites, you forget it's not potatoes."
Lasagna
Substitute: Zucchini slices for noodles
Slice four to five medium-size zukes lengthwise into
three-quarter-inch-thick strips, instructs Lise Battaglia, a New Jersey chef
whose past clients include Jon Bon Jovi. Sprinkle Italian seasoning on the
strips, place them in a single layer on a nonstick cookie sheet, and bake at
425 degrees F for 20 minutes. You want them firm, not crisp. "Then simply
make the lasagna as you normally would, replacing lasagna noodles with the
baked zucchini," she says.
Carbs Eliminated: 36 g per serving
The Taste: "Delicious. The zucchini provides texture that you don't get from
noodles alone."
Spaghetti
Substitute: Spaghetti squash for spaghetti
A cooked spaghetti squash is like Mother Nature's automatic spaghetti
maker-the flesh becomes noodlelike strands. "All you have to do is cut the
squash in half and remove the seeds. Then place each half-cut side down-on a
plate with a quarter cup of water," says Elizabeth Perreault, a chef at
Colorado's Culinary School of the Rockies. Nuke the squash for 10 minutes or
until it's soft to the touch. Let it cool, then scrape out the "spaghetti"
strands and top with pasta sauce and cheese.
Carbs Eliminated: 30 g per cup
The Taste: "Great. Spaghetti squash has exactly the same consistency as real
pasta."
Pancakes
Substitute: Oatmeal and cottage cheese for pancake mix
Here's a can't-fail recipe from The South Beach Diet. Mix together half a
cup of old-fashioned oatmeal, a quarter cup of low-fat cottage cheese, two
eggs, and a dash each of vanilla extract, cinnamon, and nutmeg. Process in a
blender until smooth. Cook the mixture like a regular pancake.
Carbs Eliminated: 45 g per pancake
The Taste: "With syrup, you could never tell the difference."
Scalloped Potatoes
Substitute: Tempeh for potatoes
You may think you don't like soy-based foods, but that could be because you
don't cook them right, says Beckette Williams, R.D., a San Diego-based
personal chef. "Tempeh can be really bland, but if you jazz it up with herbs
and spices, it's a great substitute for potatoes." Her recommendation: Saute
a couple of cups of thinly diced tempeh with garlic and onions. Then pour a
cheese sauce (sharper is better) over the tempeh cubes and bake for half an
hour.
Carbs Eliminated: 11 g per cup
The Taste: "Just like a slightly nutty baked potato."
Macaroni and Cheese
Substitute: Diced vegetables for macaroni
Even instant mac and cheese can go lower-carb; use only half the pasta in
the box and bulk it up with a couple of cups of frozen mixed vegetables,
says Sandra Woodruff, R.D., coauthor of The Good Carb Cookbook.
Carbs Eliminated: 13 g per cup
The Taste: "I hate broccoli, but I wouldn't mind eating this."
Pasta Salad
Substitute: Mixed vegetables or black beans for half the pasta
Same idea as the mac and cheese, but try black beans, diced tomatoes, and
chunks of ham, tuna, chicken, or hard-boiled eggs, suggests Richard Ruben,
an instructor at the Institute of Culinary Education in New York City.
"These kinds of salads are a blank slate, so you can top them with anything
from a creamy blue-cheese dressing to vinaigrette, or even lime juice and
slices of avocado," Ruben says.
Carbs Eliminated: 10 g per cup
The Taste: "Awesome. I don't miss the extra pasta at all."
Cheese-Flavored Chips
Substitute: Low-fat string cheese for chips
Just crazy enough to work: Cut sticks of string cheese into
quarter-inch-thick slices and scatter the rounds on a cookie sheet coated
with nonstick spray, leaving them an inch or two apart. Bake at 375 F for 4
to 5 minutes or until the cheese melts and turns golden brown. Let them
cool, then peel the chips off the tray.
Carbs Eliminated: Up to 90 g per serving
The Taste: "Like the cheese you pull off the top of a pizza."
Pizza
Substitute: Portobello mushrooms for pizza crust
Cut the gills out of the inside of the mushroom, says Ruben, "then place the
mushroom on an oiled cookie sheet and bake for 5 to 10 minutes so it dries
out slightly." Add tomato sauce, mozzarella, and pepperoni or other toppings
and broil until the cheese begins to melt.
Carbs Eliminated: About 20 g per slice
The Taste: "Like pizza, but moister. Give me a fork!"
Beef-a-Roni
Substitute: Eggplant for pasta
Mixing diced eggplant with ground beef is healthier and more highbrow than
this old skillet special-call it moussaka American style. You have to soften
the eggplant first, says Williams. Cut it in half, brush it with olive oil,
and then broil for 10 to 20 minutes. "Let it cool, dice it up, and mix with
hamburger, tomato sauce, and spices," she says.
Carbs Eliminated: 26 g per cup
The Taste: "Exactly like Hamburger Helper, in a good way."
Sandwiches
Substitute: Napa or Chinese cabbage for bread
Slap your turkey and Swiss onto a leaf of cabbage and roll it up. "I've made
some great-tasting BLTs using cabbage instead of bread," Battaglia says. Dip
the roll in low-fat mayonnaise or mustard.
Carbs Eliminated: 29 g per sandwich
The Taste: "Better than eating plain cold cuts."
