[Dummies 01] • Healthy Carb Cookbook For Dummies by McCracken, Jan -- Read -- Imperial Library of Trantor

Index

Title Contents Introduction

About This Book Conventions Used in This Book What You’re Not to Read Foolish Assumptions How This Book Is Organized Icons Used in This Book Where to Go from Here

Part I: Creating a Healthy Lifestyle Counting Carbs Chapter 1: Taking Control of Carbs In and Out of the Kitchen

Revealing the Low-Carb Revolution Leaning toward a Lifestyle Approach: The Latest in Low-Carb Living Assessing Your Situation: Developing a Carb-Patrol Report Losing Weight for Life

Chapter 2: Raising Your Total Carb Awareness

Introducing the Carbohydrate Understanding Net Carb Math 101 Weighing Your Carb Choices Meeting Your Metabolism: Becoming Carb and Calorie Conscious Surveying Blood-Sugar Levels and Their Role in a Low-Carb Lifestyle Knowing Thy Fats

Chapter 3: Organizing and Shopping for the Low-Carb Kitchen

Shaping Up Your Low-Carb Kitchen Creating a List of Low-Carb Staples, Aisle by Aisle Putting the Low-Carb Aisle on the Map Reading the Nutrition Facts Panel

Chapter 4: Adopting a Healthy, Carb-Conscious Lifestyle with Ease

Making Your Low-Carb Lifestyle Work Taking Small Steps toward Success Cooking at Home to Control Carbs Fighting Back When You Backslide

Chapter 5: Completing the Wellness-for-Life Puzzle: Putting Your Body in Motion

Moving More — Now Walking Your Way to Wellness Stepping It Up: Pedometer Walking

Part II: Low-Carb Cooking Made Easy Chapter 6: Waking Up to Breakfast

Prioritizing Breakfast in Your Low-Carb Lifestyle Egging You On Plain Ol’ Simple Omelet Puffy Omelet Squares with Tomato-Zucchini Sauce Sunday Brunch Scramble Crab Scramble Ham and Cheese Frittata Crustless Mushroom Quiche Crustless Quiche Lorraine Brunching with Low-Carb Treats Jan’s Nostalgic Pancakes Apricot-Cheddar Brunch Toast

Chapter 7: Soothing Your Low-Carb Soul with Soup

Making Your Soup Kettle Sing Cream of Broccoflower Soup Mozzarella Cheese Soup with Fresh Mushrooms Stopping for Soup around the World German Cabbage Soup Cold Mexican Shrimp Soup BLT Soup from the U.S.A. Caribbean Style Black Soybean Soup California Fishermen’s Soup Chillin’ with Soup Blender Blueberry Soup Chilled Raspberry Soup

Chapter 8: Building More Than Just a Salad

Building a Better Salad: Balancing Tastes, Textures, and Colors Arugula, Radicchio, and Goat Cheese Salad Marinated Fresh Garden Salad Stir-Fried Lettuce Berry Peachy Greens and Turkey Salad Tomato Power Cherry Tomato and Mozzarella Salad Calico Tomato Salad Beefing Up Your Salad Tomato and Beef Salad with Red Wine Vinaigrette Red Wine Vinaigrette Dressing Up Low-Carb Salads Greens with Walnut Dressing Walnut Dressing

Chapter 9: Living a Low-Carb Life by the Sea

Netting the Healthy Advantages Calculating Carb Counts of Your Catch Purchasing and Preparing the Catch of the Day Cooking Methods to Fit Your Fancy Lemon-Thyme Halibut en Papillote Steamed Trout Firing Up the Barbie and Broiler Grilled Salmon Steaks Mustard-Dilled Red Snapper Sole with Lemon and Garlic Sauce Swordfish Piccata Blackened Catfish Sailing Around with Shellfish Shrimp Scampi Shrimp and Scallop Combo

Chapter 10: Stickin’ with Chicken in Your Low-Carb Lifestyle

The Skinny on Chicken Practicing Safe Chicken Wholly Chicken! Finger Lickin’ Low-Carb Good: New Flavors in Chicken Grilled Ginger Chicken Strips Cheese and Spinach–Stuffed Chicken Fixin’ Chicken: Let Me Count the Ways Turning Back the Clock with Comfort Food Southern Fried Chicken Cheese and Spinach Dumplings Chicken Spoon Bread Roast Chicken and Gravy Introducing a Little Uptown Flair Orange Chicken Veronique Chicken and Zucchini in Dijon Sauce

Chapter 11: Visiting the Meat Counter

Bringing Lean Meats to the Table Steaking Out a Low-Carb Favorite Steak Diane Sampling a Wide Range of Recipes and Techniques Baked Ham and Sauerkraut Rolls Apricot-Glazed Pork Roast Herb-Rubbed Pork Chops with Tomato-Arugula Salsa Tomato-Arugula Salsa Parmesan-Garlic Lamb Chops with Zucchini Relish Beef and Asparagus Stir-Fry Making Ground Beef More Than a Burger Roma Meat Loaf Cheese-Stuffed Ground Round Patties

Chapter 12: Serving Up Veggies Galore

Moving Veggies to the Forefront of Your Low-Carb Lifestyle Oven-Roasted Vegetable Medley Introducing Variety: A Veggie Buying Handbook No-Pasta Lasagna Cooking Them Just Right Bell Peppers Stuffed with Spinach Stir-Fried Asian Veggies Veggies on the Side Brussels Sprouts and Mushrooms with Rosemary Creamy Whole Cauliflower Artichoke Heart Casserole Marinated Veggies in Living Color

Chapter 13: Dazzling Low-Carb Desserts

Satisfying Your Sweet Tooth Picking the Finest Fruit Desserts Fruit Kabobs with Pineapple Dip Old-Fashioned Blueberry Cobbler Dancing the Meringue in the Kitchen Raspberry Ribbon Pie with Meringue Crust Chocolate Cinnamon-Walnut Meringue Cookies Basic Meringue Shells with Berry Filling Berry Filling Meringues with Chocolate- Strawberry Whipped Cream Filling Puffin’ Pastries Gone Low-Carb Puffies Dabbling in Chocolate Decadence Chocolate Fruit Pizza Chocolate Bread Pudding Dirt Cake

Part III: Expanding Everyday Low-Carb Cooking Chapter 14: Outsmarting Cravings with Low-Carb Snacks and Dips

Snacking Smart Surviving the Munchies with Low-Carb Treats Spiced Pecans Nutty Popcorn Maple-Cinnamon Almond Snack Celery Stick Tuna Delight Veggie Wedgie Crisps Skinny Dipping Three-Cheese Roasted Garlic Dip Broccolomole Dip Ricotta Dip for Fruits

Chapter 15: Wrapping It Up, Low-Carb Style

Wrapping Your Taste Buds Around a Low-Carb Favorite Sushi Under (Low-Carb) Wraps Filling in the Wraps Peanut Butter and Cream Cheese Wraps Shaping Up Your Tortillas Cheesy Hot Steak Wraps Hot Salami Wraps Pizza Wraps Pesto Salmon Wraps Spicy Black Soybean Wraps Raising the Wrap Bar with Crepes Basic Egg Crepes with Veggies

Chapter 16: Coming Home to Slow-Cooked Comfort Foods

A Quick and Simple Guide to Low-Carb Slow Cooking Hearty Low-Carb Meals Key West Ribs Herb-Roasted Lemon Chicken Corned Beef with Vegetables Casserole of Chicken, Artichokes, and Mushrooms Slowing Soups and Stews to a Simmer Russian Borscht Kettle of Fish Stew Black Bean and Veggie Chili

Chapter 17: Even More Delightful Dishes with 5 Net Grams of Carbs or Less

How Low Can You Go? Incredible Entrees Salmon Steaks in Wine Marinade Chicken on the Barbie Spinach and Flounder Pinwheels Turkey Cheese Pockets Serving Up Zero to Five in the Sauce and on the Side Cauliflower and Broccoli with Cheese and Bacon Homemade Tomato Sauce Fighting the Snack Attack Eggplant Sandwiches Extraordinaire Stuffed Mushrooms Chinese Chicken Wings Sweet Indulgence Lemon Cloud

Part IV: Eating Low-Carb on the Town and on the Run Chapter 18: Taking the Low-Carb Road to Restaurants

The Art of Placing Your Low-Carb Order Cruising the Low-Carb World of Ethnic Dining Weighing the Dessert Decision

Chapter 19: Brown-Bagging It, Low-Carb Style

Bagging the Benefits of Taking Your Lunch Packing Delightful Low-Carb Lunches Waldorf Salad to Go Peeking in the Frozen Food Case

Chapter 20: Cooking Dinner in a Low-Carb Heartbeat

Recognizing the Power of a Plan Scheduling a Week of Low-Carb Meals Rosemary Steak Chicken and Veggie Stir-Fry Salmon Fillets with Tarragon Cream Sauce Packet Cooking Steamed Fish and Veggies Skillet Suppers Zucchini Skillet Supper Tarragon Chicken with Apples Turkey Brats and Cabbage 30-Minute Chicken

Part V: The Part of Tens Chapter 21: Ten Easy Ways to Simplify Your Low-Carb Cooking

Keep an Ongoing Shopping List Plan Meals in Advance Stock Your Kitchen with Low-Carb Basics Buy Food Already Prepared for You Prepare Your Veggies in Steamer Baskets Have Parchment Paper on Hand Consider a Slow Cooker Get Out the Grill Organize Your Low-Carb Recipes Eyeball Portion Control

Chapter 22: Ten Foods to Eat More Of

Broccoli Bell Peppers Dark, Leafy Greens Cabbage, Cauliflower, and Other Cruciferous Veggies Nuts and Seeds Sliced Turkey Breast Fish Blackberries Tea Black Soybeans

Chapter 23: Ten Carb-Counting Web Sites

CarbSmart Fabulous Foods Low Carb Luxury Sassy Stepper Mendosa.com’s Glycemic Index and Glycemic Load Values USDA National Nutrient Database NutritionData Medline Plus Food and Nutrition Information Center Carbs Information

Appendix: Common Abbreviations and Metric Conversion Guide : Color Insert

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