1001 Low-Carb Recipes Part 14

1 cups (340 g) diced cooked chicken cup (45 g) diced apple 2 big ribs celery, diced cup (60 g) chopped walnuts [image]cup (75 g) mayonnaise Combine all the ingredients, mix well, and serve.

Yield: 2 servings 2 servings Each with 9 grams of carbohydrates and 3 grams of fiber, for a total of 6 grams of usable carbs and 40 grams of protein.

Artichoke Chicken Salad cup (150 g) canned artichoke hearts, sliced 2 cups (220 g) diced cooked chicken [image]cup (75 g) canned water chestnuts, diced or sliced cup (25 g) stuffed olives, sliced 1 tablespoon (15 ml) soy sauce cup (60 ml) Italian salad dressing, homemade or bottled cup (90 g) diced celery 1 tablespoon (15 g) b.u.t.ter cup (60 g) pecans, chopped Combine everything but the b.u.t.ter and pecans in a medium-size mixing bowl and toss well.

In a medium-size heavy skillet, over medium heat, melt the b.u.t.ter and add the pecans. Let them toast, stirring often, for 5 or 6 minutes. Add to the salad and toss.

Serve on a bed of lettuce, if you like.

Yield: 3 servings 3 servings Each with 31 g protein; 12 g carbohydrate; 3 g dietary fiber; 9 g usable carbs.

Cajun Chicken Salad 2 boneless, skinless chicken b.r.e.a.s.t.s 1 teaspoon Cajun Seasoning (store-bought, or page 484) 1 sweet red pepper, cut into small strips 1 green pepper, cut into small strips sweet red onion, thinly sliced 3 tablespoons (45 ml) tarragon vinegar 1 teaspoon spicy brown or Dijon mustard 1 clove garlic, crushed [image]cup (80 ml) olive oil 1 teaspoon dried tarragon Salt and black pepper to taste Place a chicken breast in a large, heavy resealable plastic bag and pound with a meat tenderizer, hammer, or whatever you have available, until it's -inch (6 mm) thick. Repeat with the second breast.

Sprinkle both sides of each pounded chicken breast with the Cajun seasoning. Grill or saute until cooked through.

Cut both chicken b.r.e.a.s.t.s in strips about -inch (6 mm) wide. Combine with the peppers and onion.

In a small bowl, combine the tarragon vinegar, mustard, garlic, oil, dried tarragon, and salt and pepper to taste; mix well. Pour over the chicken and vegetables and toss. Serve right away or let it sit for several hours for the flavors to blend.

Yield: 2 servings 2 servings Each with 11 grams of carbohydrates and 3 grams of fiber, for a total of 8 grams of usable carbs and 29 grams of protein.

Ginger-Almond Chicken Salad 1 pounds (680 g) boneless, skinless chicken breast cup (60 ml) Teriyaki Sauce (page 465) 6 cups (120 g) iceberg lettuce, chopped 6 cups (120 g) red leaf lettuce, chopped 2 cups (150 g) shredded red cabbage 2 cups (150 g) shredded cabbage (Use bagged coleslaw mix, if you like.) cup (60 g) shredded carrot 8 scallions, sliced, including the crisp part of the green shoot 1 tablespoon (15 g) b.u.t.ter [image]cup (80 g) slivered almonds 1 cup (240 ml) Ginger Salad Dressing (page 173) Marinate the chicken b.r.e.a.s.t.s in the Teriyaki Sauce for at least 30 minutes, and all day won't hurt a bit.

When mealtime rolls around, plug in your electric tabletop grill to preheat. While that's happening, start a.s.sembling the lettuce, cabbage, carrot, and scallions in a big salad bowl.

Okay, the grill's hot. Throw your chicken b.r.e.a.s.t.s in and set a timer for 3 minutes.

Melt the b.u.t.ter in a medium skillet and start sauteing the almonds in it. You want them just barely golden.

While the chicken and almonds are cooking, pour the dressing over the vegetables and toss the salad.

The timer went off! Go baste the chicken on both sides with the Teriyaki Sauce it marinated in and close the grill again. Reset the timer for another 2 to 3 minutes. Stir the almonds while you're there!

Whew! Okay, the chicken is done, and the almonds are golden. First, take the almonds off the heat so they don't burn. Now remove your chicken from the grill to your cutting board.

Pile the salad on four serving plates. Slice the chicken b.r.e.a.s.t.s and divide between the four salads. Top each with almonds and serve.

Yield: 4 servings 4 servings Each with 48 g protein; 21 g carbohydrate; 8 g dietary fiber; 13 g usable carbs.

Dilled Chicken Salad 1 cups (340 g) cooked chicken, diced 1 large rib celery, diced green pepper, diced medium, sweet red onion, diced 3 tablespoons (42 g) mayonnaise 3 tablespoons (42 g) sour cream 1 teaspoon dried dill weed Salt Combine the chicken, celery, pepper, and onion in a bowl.

In a separate bowl, mix together the mayonnaise, sour cream, and dill. Pour the mixture over the chicken and veggies, toss, add salt to taste, and serve.

Yield: 2 servings 2 servings Each with 5 grams of carbohydrates and 1 gram of fiber, for a total of 4 grams of usable carbs and 24 grams of protein.

This is wonderful when made with leftover turkey, too.

Jerk Chicken Salad 1 cup (110 g) diced cooked chicken 4 scallions, sliced, including the crisp part of the green shoot 1 stalk celery, diced 2 tablespoons (30 g) mayonnaise 1 teaspoon spicy brown mustard teaspoon sugar-free imitation honey 1 teaspoon lime juice teaspoon jerk seasoning, purchased or homemade cup (50 g) diced peaches (I used frozen unsweetened peaches, but use fresh if you've got them.) Put your chicken, scallions, and celery in a mixing bowl. Whisk together the mayo, mustard, sugar-free imitation honey, lime juice, and jerk seasoning; pour it over the chicken and toss.

Add the peach dice, toss again, and then serve on lettuce, if you like.

Yield: 2 servings 2 servings Each with 22 g protein; 6 g carbohydrate; 2 g dietary fiber; 4 g usable carbs. a.n.a.lysis does not include polyol in sugar-free honey.

Asian Chicken Salad This is an wonderful salad, different from any I've ever tried. Do use rice vinegar instead of another kind and napa cabbage instead of regular. They may seem like small distinctions, but they make all the difference.

2 tablespoons (30 ml) oil cup (60 g) walnuts, chopped 4 boneless, skinless chicken b.r.e.a.s.t.s 3 cups (210 g) thinly sliced bok choy 3 cups (210 g) thinly sliced napa cabbage cup (30 g) grated carrots 1 cuc.u.mber, thinly sliced cup (50 g) sliced scallions cup (30 g) chopped fresh cilantro [image]cup (80 ml) soy sauce cup (60 ml) rice vinegar 1 tablespoon (15 ml) lime juice 2 tablespoons (3 g) Splenda 3 cloves garlic, crushed teaspoon red pepper flakes (or to taste) Put the oil in a heavy skillet over medium heat and toast the walnuts, stirring for about 4 to 5 minutes or until they're brown and crisp. Set aside.

Grill your chicken b.r.e.a.s.t.s and slice them into strips. (I use my electric tabletop grill, but you can use whatever method you prefer.) Combine the bok choy, cabbage, carrots, cuc.u.mber, scallions, and cilantro in a big bowl.

In a separate bowl, combine the soy sauce, rice vinegar, lime juice, Splenda, garlic, and red pepper flakes. Pour about two-thirds of this dressing over the salad and toss well, coating all the vegetables.

Heap the salad onto four serving plates, top each with a sliced chicken breast, and drizzle the rest of the dressing over them. Sprinkle with chopped walnuts and serve.

Yield: 4 generous servings 4 generous servings Each with 15 grams of carbohydrates and 4 grams of fiber, for a total of 11 grams of usable carbs and 36 grams of protein.

We generally only have 2 people to eat all this salad, so I set half of the vegetable mixture aside in a container in the refrigerator. Don't put dressing on the half you plan to reserve, just put the dry, shredded vegetables in a container in the fridge, save half of your dressing to go with it, and reserve some of the walnuts, as well. This is wonderful to have on hand for a quick, gourmet lunch-just grill a chicken breast, toss the salad with the dressing, and presto, lunch is served.

Thai Cobb Salad Hey, a cla.s.sic salad deserves a variation!

12 ounces (340 g) boneless, skinless chicken breast 2 tablespoons (30 ml) Teriyaki Sauce (page 465) 6 cups (120 g) torn mixed greens (I used romaine, leaf lettuce, and iceberg.) cup (30 g) chopped cilantro cup (120 ml) Ginger Salad Dressing (page 173) teaspoon red pepper flakes (optional) black avocado [image]cup (40 g) shredded carrot cup (30 g) chopped peanuts 4 scallions, sliced, including the crisp part of the green shoot 1 cup (100 g) diced cuc.u.mber Put the chicken in a resealable plastic bag with the Teriyaki Sauce. Seal the bag, pressing out the air as you go, and turn the bag a few times to coat. Let the chicken marinate for at least hour, and longer would be nice.

When the time comes to actually make your salad, pull out your marinated chicken and pour off the marinade. Heat your electric tabletop grill.

While the grill is heating, put your greens in a big salad bowl with the cilantro, add the Ginger Salad Dressing and red pepper flakes, and toss well.

Okay, the grill is hot. Throw in the chicken and set a timer for 5 minutes.

While the chicken is cooking, slice your avocado.

Pile the dressed greens on two serving plates. Arrange the various ingredients in stripes or in spoke fas.h.i.+on, leaving room for the chicken.

When the timer beeps, pull out the chicken, throw it on your cutting board, and slice or cube it. Arrange it on the salads as well and serve.

Yield: 2 to 3 servings 2 to 3 servings a.s.suming 2, each will have 50 g protein; 25 g carbohydrate; 12 g dietary fiber; 13 g usable carbs.

Oriental Chicken, "Rice," and Walnut Salad Wrapped in Lettuce head cauliflower 1 tablespoon (15 g) b.u.t.ter cup (60 g) walnuts, chopped 4 teaspoons soy sauce, divided 2 cups (220 g) diced cooked chicken 2 tablespoons (30 ml) rice vinegar 2 tablespoons (30 ml) oil 3 teaspoons grated ginger Salt 20 lettuce leaves First, run your cauliflower through the shredding blade of your food processor. Put it in a microwaveable ca.s.serole dish with a lid, add a couple of tablespoons of water, cover, and cook it on high for 6 minutes. When the microwave beeps, uncover your cauliflower right away! You don't want white mush.

While that's happening, melt the b.u.t.ter in a medium skillet and add the walnuts. Stir over medium heat for a few minutes until they're getting crisp.

Stir in 2 teaspoons of the soy sauce and saute for another minute to evaporate the soy sauce a bit. Remove from heat.

Put the diced chicken, walnuts, and cauli-rice in a big mixing bowl. In a separate bowl, stir together the rice vinegar, oil, grated ginger, and the remaining 2 teaspoons of soy sauce. Pour over the chicken and cauliflower and toss well. Add salt to taste.

Serve the salad mounded on 4 plates with lettuce leaves on the side. Wrap the salad up in the leaves to eat.

Yield: 4 servings 4 servings Each with 26 g protein; 5 g carbohydrate; 2 g dietary fiber; 3 g usable carbs.

Chicken Chili Cheese Salad You got your chicken, you got your vegetables, and you got your cheese. Pretty nutritious, don't you think? All that and it tastes good, too. Feel free to make this with leftover turkey or ham, if you prefer. Or for that matter, make it with canned chunk chicken if you don't have any cold cooked chicken in the house.

head cauliflower 1 cup (120 g) diced celery red bell pepper, diced [image]cup (55 g) diced red onion cup (30 g) diced green chilies 4 ounces (115 g) Monterey Jack cheese, cut into -inch (6-mm) cubes 1 cups (340 g) diced cooked chicken [image]cup (80 g) mayonnaise teaspoon ground c.u.min 1 teaspoon chili powder teaspoon dried oregano 1 tablespoon (15 ml) white vinegar 1 teaspoons lime juice 2 ounces (55 g) sliced black olives, drained First, chop your cauliflower into -inch (1.3-cm) chunks. Throw it in a microwaveable ca.s.serole dish with a lid, add a couple of tablespoons of water, cover, and cook it on high for 7 minutes.

While that's cooking, a.s.semble the celery, pepper, onion, chilies, cheese, and chicken in a big mixing bowl.

As soon as the microwave beeps, pull out your cauliflower, uncover it, and drain it. Let it sit and cool for a few minutes, though-you don't want to melt your cheese. While you're waiting for the cauliflower to cool, combine the mayonnaise, c.u.min, chili powder, oregano, vinegar, and lime juice in a bowl. Stir everything together.

Okay, when the cauliflower has cooled a bit, dump it in with the chicken, cheese, and veggies and stir everything to mix. Dump in the olives, pour on the mayonnaise mixture, and toss to coat. You can eat this right away, if you like, or chill it for a few hours. This is nice served on a bed of lettuce, but you could serve it stuffed into tomatoes, too.

Yield: 3 to 4 servings 3 to 4 servings Each with 24 g protein; 7 g carbohydrate; 2 g dietary fiber; 5 g usable carbs. a.n.a.lysis is for salad only.

Tex-Mex Chicken Salad head cauliflower red bell pepper, diced [image]cup (55 g) diced red onion cup (30 g) canned green chiles 4 ounces (115 g) Monterey Jack cheese, cut in -inch (6 mm) cubes cup (25 g) sliced black olives 1 cup (225 g) diced cooked chicken [image]cup (80 g) mayonnaise teaspoon ground c.u.min teaspoon dried oregano 1 teaspoon chili powder 1 tablespoon (15 ml) white wine vinegar 1 teaspoons lime juice [image]cup (21.3 g) chopped fresh cilantro Chop the cauliflower, including the stem, into -inch (1.3-cm) bits. Put them in a microwaveable ca.s.serole dish with a lid, add a couple of tablespoons of water, cover, and cook it on high for 7 minutes.

a.s.semble the red pepper and the next 5 ingredients (through chicken) in a big mixing bowl.

When the cauliflower comes out, uncover it and let it sit to cool for at least 5 minutes, and more won't hurt-you don't want it to melt your chunks of cheese. When the cauliflower has cooled a bit, drain it and add it to the chicken mixture.

Meanwhile, mix together the mayo, c.u.min, oregano, chili powder, white wine vinegar, and lime juice. Pour over the chicken-cauliflower mixture and toss well. Add the cilantro and toss again. Chill it if you have time, but it's pretty darned good even if it's still slightly warm!

Yield: 3 servings 3 servings Each with 25 g protein; 9 g carbohydrate; 3 g dietary fiber; 6 g usable carbs.

Taco Salad This is a great summer supper. The wild card in this recipe is the ranch dressing-different brands vary tremendously in carb count. Choose a really, really low-carb one, and you'll drop the carb count below what's listed here.

8 cups (160 g) romaine or iceberg lettuce, washed, dried, and broken up 1 cup (150 g) diced green pepper medium cuc.u.mber, sliced 1 medium tomato, sliced into thin wedges, or 15 cherry tomatoes, halved cup (80 g) diced sweet red onion ripe black avocado, peeled, seeded, and cut into small chunks cup (32 g) cilantro, chopped (optional) 1 can (4 ounces, or 115 g) sliced black olives, drained (optional) [image]cup (173 g) salsa plus additional for topping cup (120 ml) ranch dressing 1 batch Chicken or Beef Taco Filling*

1 cup (120 g) shredded Cheddar or Monterey Jack cheese Sour cream Put the lettuce, pepper, cuc.u.mber, tomato, onion, avocado, cilantro (if using), and olives (if using) in a large salad bowl.

Stir together the 2/3 cup (173 g) of salsa and the ranch dressing, pour it over the salad, and toss.

Divide the salad between the serving plates and top each one with the taco filling and shredded cheese. Put the salsa and sour cream on the table so that folks can add their own.

Yield: 6 servings 6 servings Each with 12 grams of carbohydrates and 4 grams of fiber, for a total of 8 grams of usable carbs and 22 grams of protein.

*To make chicken taco filling, combine 1 pound (455 g) boneless, skinless chicken b.r.e.a.s.t.s, 1 cup (240 ml) chicken broth, and 2 tablespoons Taco Seasoning (page 483) in a large, heavy-bottomed saucepan. Cover, put it over low heat, and simmer for 1 hours. Tear chicken into shreds.

To make beef taco filling, crumble 1 pound (455 g) ground beef into a heavy skillet over medium-high heat and cook until brown. Drain and stir in 2 tablespoons Taco Seasoning (page 483) and cup (60 ml) water.

Souvlaki Salad This skewered lamb is usually served as a sandwich in pita bread, but it makes a fabulous salad for a lot fewer carbs.

2 pounds (910 g) lean lamb, cut into 1-inch cubes cup (120 ml) olive oil 1 cup (240 ml) dry red wine 1 teaspoon salt teaspoon pepper 1 teaspoon oregano 3 cloves garlic, crushed 1 head romaine lettuce sweet red onion, sliced paper-thin 24 cherry tomatoes, halved [image]cup (160 ml) Greek Lemon Dressing (page 172) 6 tablespoons (90 g) plain yogurt or sour cream (The yogurt is more authentic.) Put the lamb cubes in a large resealable plastic bag.

Combine the oil, wine, salt, pepper, oregano, and garlic. Pour the mixture over the lamb cubes in the bag. Let this marinate for at least a few hours.

When you're ready to cook the lamb, pour off the marinade and thread the cubes onto skewers. You can grill these or broil them 8 inches (20 cm) or so from the broiler. Turn the kebabs while they're cooking and check for doneness by cutting into a chunk of meat after 10 minutes. They should be thoroughly cooked in 15 minutes. (If you don't have any skewers, you can always just lay the lamb cubes on the broiler pan. They're a lot easier to turn over if they're on skewers, however.) While the meat is cooking, wash and dry your lettuce and arrange it on serving plates.

Push the cooked meat off the skewers and onto the prepared beds of lettuce. Scatter some red onion over each plate and arrange 8 cherry tomato halves on each. Drizzle each plate with a couple of tablespoons of dressing and top each with a tablespoon of yogurt.

Yield: 6 servings 6 servings Each with 11 grams of carbohydrates and 4 grams of fiber, for a total of 7 grams of usable carbs and 34 grams of protein.

Summer Tuna Salad 1 medium cuc.u.mber, cut into chunks [image]cup (50 g) sweet red onion, sliced [image]cup (20 g) chopped fresh parsley large green pepper, cut into small strips 15 cherry tomatoes, quartered 1 can (6 ounces, or 170 g) tuna, drained cup (60 ml) extra-virgin olive oil 2 tablespoons (30 ml) wine vinegar 1 clove garlic, crushed teaspoon salt [image]teaspoon pepper Put the cuc.u.mber, onion, parsley, pepper, tomatoes, and tuna in a salad bowl.

In a separate bowl, combine the oil, vinegar, garlic, salt, and pepper. Pour the mixture over the salad, toss, and serve.

Yield: 2 servings 2 servings Each with 16 grams of carbohydrates and 4 grams of fiber, for a total of 12 grams of usable carbs and 25 grams of protein.

Tuna Egg Waldorf 2 large ribs celery, diced cup (80 g) diced red onion cup (43 g) diced red apple cup (60 g) chopped pecans 1 can (6 ounces, or 170 g) tuna, drained 3 hard-boiled eggs, chopped cup (175 g) mayonnaise Salt Lettuce Put the celery, onion, apple, pecans, tuna, and hard-boiled eggs in a big bowl. Toss with the mayonnaise until it's all coated. Add salt to taste and serve on a lettuce-lined plate, if you like.

Yield: 3 servings 3 servings Each with 10 grams of carbohydrates and 3 grams of fiber, for a total of 7 grams of usable carbs and 23 grams of protein.

Thai-Style Crab Salad in Avocados Short on time, I got my pal Julie McIntosh to try out this recipe for me. She loved it the way I'd conceived of it but suggested a little more cilantro, plus a little scallion, so that's what we did. Thanks, Julie!

1 ripe black avocado 3 tablespoons (45 ml) lime juice, divided 1 can (6 ounces, or 170 g) crabmeat, or 6 ounces cooked lump crabmeat 1 teaspoon lemon juice cup (60 g) mayonnaise 2 tablespoons (8 g) chopped cilantro 1 scallion, thinly sliced teaspoon pepper, or to taste Salt, if desired Split the avocado in half, remove the seed, and sprinkle the cut surfaces with 1 tablespoon (15 ml) of the lime juice to prevent browning.

Combine the crabmeat, remaining 2 tablespoons (30 ml) lime juice, lemon juice, mayonnaise, cilantro, scallion, pepper, and salt in a mixing bowl and mix well. Stuff into the avocado halves, piling it high. Garnish with extra cilantro, if desired, and serve.

Yield: 2 servings 2 servings Each with 9 grams of carbohydrates and 5 grams of fiber, for a total of 4 grams of usable carbs and 20 grams of protein.

This salad also provides 932 milligrams of pota.s.sium and 110 milligrams of calcium.

Shrimp and Avocado Salad Here's a cool summer night's dinner that will take all of 10 minutes to a.s.semble, yet impress the heck out of any guests who might happen to have wandered in-or just the family.

2 pounds (910 g) shrimp, cooked and sh.e.l.led 1 black avocado 10 scallions, sliced thin [image]cup (160 ml) bottled vinaigrette dressing (I like Paul Newman's Olive Oil and Vinegar.) 1 head romaine lettuce This is very simple if you buy your shrimp already sh.e.l.led and cooked. I like to use little bitty shrimp for this, but feel free to use middle-sized shrimp if that's what you have on hand. Put the shrimp in a big mixing bowl. Peel and seed your avocado and dice it, somewhere between -inch (6 mm) and -inch (1.3 cm) big. Put that in the bowl, too. Slice your scallions, including the crisp part of the green, and throw them in the bowl as well.

Pour on the dressing and gently stir the whole thing up to coat all the ingredients. Let that sit for a few minutes while you break or cut up the lettuce. Arrange it in beds on 6 serving plates.

Now stir the shrimp salad one last time to get up any dressing that's settled to the bottom of the bowl and spoon it out onto the beds of lettuce. Serve immediately.

Yield: 6 servings 6 servings Each with 35 g protein; 8 g carbohydrate; 4 g dietary fiber; 4 g usable carbs.

Ham and Cheese Salad When I tried this recipe, I didn't eat much else till it was gone!

head cauliflower 8 ounces (225 g) cooked ham, cut in -inch (6 mm) cubes 8 ounces (225 g) Swiss cheese, cut in -inch (6 mm) cubes cup (40 g) finely diced red onion cup (75 g) chopped dill pickle cup (60 g) snow pea pods, cut in -inch (1.3-cm) pieces [image]cup (80 g) mayonnaise 1 tablespoon (15 ml) brown mustard 1 tablespoon (15 ml) white wine vinegar 1 teaspoon dried tarragon First chop your cauliflower into -inch (1.3-cm) chunks-include the stem. Put it in a microwaveable ca.s.serole dish with a lid, add a couple of tablespoons of water, and cover. Cook it on high for 7 minutes.

Use the time while your cauliflower is cooking to combine your ham, cheese, onion, and pickle in a big mixing bowl.

Then pinch the ends off of your snow pea pods and pull off any strings. Cut into -inch (1.3-cm) pieces and put those in a microwaveable bowl. Add a tablespoon (15 ml) of water and cover. When the cauliflower is done, pull it out of the microwave and uncover it immediately-both to stop the cooking and to let it cool. Put your snow peas in the microwave and cook them on high for just 1 minute. When they're done, uncover immediately, drain them, and add them to the mixing bowl.

While your cauliflower is cooling, combine the mayo, mustard, vinegar, and tarragon in a small bowl and stir together well.

When the cauliflower is cool enough to not melt the cheese, drain it and add it to the ham and cheese mixture. Add the dressing and toss to coat. This is good right away, but it's better if you let it sit in the fridge for at least a few hours to let the flavors blend.

Yield: 4 servings 4 servings Each with 28 g protein; 8 g carbohydrate; 1 g dietary fiber; 7 g usable carb.

Ham-Pecan Salad with Apricot Dressing Always read the labels and buy the lowest-sugar ham you can find-they vary quite a lot in carbohydrate content. This recipe a.s.sumes ham with 1 gram of carbohydrate per 3-ounce (85 g) serving.

5 ounces (140 g) cooked ham, diced 1 stalk celery, diced 2 tablespoons (20 g) diced red onion cup (30 g) chopped pecans 2 tablespoons (30 g) mayonnaise 2 teaspoons low-sugar apricot preserves 1 teaspoon spicy brown or Dijon mustard teaspoon soy sauce Mix together the ham, celery, onion, and pecans in a mixing bowl. Combine the mayonnaise, preserves, mustard, and soy sauce and pour this over the ham mixture. Mix well and serve. This is really nice on a bed of lettuce.

Yield: 1 serving 1 serving 15 grams of carbohydrates and 4 grams of fiber, for a total of 11 grams of usable carbs and 29 grams of protein.

Artichoke Prosciutto Salad This salad is rich and more filling than some others in this book. Serve it with a lighter grilled dish-maybe a seafood kebab or grilled chicken.