Wednesday, January 19, 2011


While I am not in favor of a super low or no carb diet for the long term, it is okay for a jump start. The foods that are associated with low/no carb are usually high in cholesterol and sodium. These things will eventually lead to high blood pressure and a rise in cholesterol. So make sure you are a good candidate for this kind of diet.

Having said that, it can help a diet get started. however when you reintroduce carbs like pasta, rice and bread you have to careful not to let yourself get right back to where you were before you started.

The secret to a low carb diet is adding FLAVOR! Most people think you boil a chicken breast and steam a bunch of vegetables and just try to get through the meal. No need for that. Herbs, fresh lemon or lime juice, low sodium chicken stock are all no or super low in carbs...use them. Here is a great recipe which you can add salad or some sauteed vegetables. It has 2.3 g of carbohydrate for the chicken dish alone. That is LOW! This serves 4

4 (4 oz) chicken cutlets
2 oz very thin sliced prosciutto (8 strips)
2 cloves garlic minced
12 fresh sage leaves
1/3 cup low sodium chicken broth
5 tsp olive oil
1/4 cup lemon juice

Sprinkle chicken with pepper (you can add a pinch of salt if you like). Place three sage leaves on each cutlet. Wrap 2 prosciutto slices around each cutlet over the sage leaves. Heat a saute pan with 1-1/2 tbl olive oil. Add chicken to the pan and cook for 2-3 minutes on each side until done. Remove chicken from pan keep warm. In a bowl combine, broth, lemon juice, garlic and cornstarch in a bowl and whisk until cornstarch is incorporated. Add cornstarch mixture and remaining olive oil to the pan. Cook for about 1 minute to a boil until slightly thickened whisking constantly. Spoon sauce over chicken.

FLAVOR and 2.3 g of carbs!


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