Jan McCracken

Cheat Sheet / Updated 03-27-2016

Start incorporating healthy carbohydrates in your recipes by understanding the different kinds of carbs and how your body uses them. Avoid some foods (including sugar alcohols) if you want to adapt a healthy-carb lifestyle and look for a few words on menus or in recipes that signify that a dish is healthy — or serve as a warning that something's bad for you. Some simple changes in your diet and lifestyle can lead to better health.

Article / Updated 03-26-2016

This arugula, radicchio, and goat cheese salad will make your mouth sing. The salad’s barely bitter radicchio and bittersweet arugula, combined with the goat cheese, really wake up your taste buds. Preparation time: 12 minutes Yield: 6 servings 2 shallots 1 garlic clove 3 tablespoons extra virgin olive oil 3 tablespoons red wine vinegar 2 packets Splenda sugar substitute 2 tablespoons fresh Italian parsley 1/4 teaspoon salt 1/4 teaspoon pepper 10 ounces arugula 2 heads radicchio 4 ounces soft goat cheese Peel and very thinly slice the shallots. Finely mince the garlic clove. Combine the shallots, garlic, oil, vinegar, Splenda, parsley, salt, and pepper in a medium bowl. Whisk together until well combined. Combine the arugula and radicchio in a large salad bowl, tearing the greens into bite-sized pieces. Pour the oil and vinegar mixture over the prepared greens, tossing gently just to coat. Allow the dish to sit for 4 to 5 minutes. This wait allows the flavors to mingle. Crumble the goat cheese over the salad. Toss again. Divide among six salad plates and serve immediately. Per serving: Calories 133 (From fat 100); Fat 11g (Saturated 4g); Cholesterol 9mg; Sodium 185mg; Carbohydrate 4g (Dietary fiber 1g); Protein 5g.

Article / Updated 03-26-2016

The original cheese-steak sandwich is believed to have its roots in 1930s Philadelphia. This low-carb version, the cheesy hot steak wrap, substitutes a tortilla wrap for the bun — but it still has all the flavor! Preparation time: 10 minutes Cooking time: 8 minutes Yield: 4 wraps 1/2 clove garlic 1 yellow onion 4 green peppers 1 tablespoon olive oil 1/4 teaspoon salt 1/4 teaspoon pepper 1/2 pound thin-sliced deli roast beef 1/4 cup Italian salad dressing 4 low-carb whole-wheat tortillas 1 cup shredded Monterey Jack cheese Finely mince the garlic. Chop the onion. Remove the stems and seeds, then slice the green peppers. Place the olive oil in a heavy skillet. Over medium heat, add the garlic, salt, and pepper, stirring to mingle the spices with the olive oil. Add 1/4 cup onion and 2 cups green pepper. Cook until the peppers are crisp-tender. This should take no longer than 5 minutes. Add the roast beef and salad dressing to the skillet, mixing well. Cook until the roast beef is heated through, about 3 minutes. Spoon 1/4 of the beef mixture evenly down the middle of each tortilla. Sprinkle each tortilla with 1/4 cup cheese and roll them up. Make sure to work quickly because the heat from the beef mixture makes the cheese melt inside your wrap. Per serving: Calories 335 (From fat 206); Fat 23g (Saturated 8g); Cholesterol 52mg; Sodium 1,167mg; Carbohydrate 18g (Dietary fiber 9g); Protein 24g.

Article / Updated 03-26-2016

Black soybeans are just delicious. You can use black soybeans, which are low in carbs, in all kinds of dishes, including chili and dips. Naturally low-carb black soybeans’ flavor is great in anything, and they have all kinds of positives: Low net carbs: The official count on a 1/2 cup of black soybeans is 8 grams of carbs and 7 grams of fiber — pretty awesome at only 1 net gram of carbs. Health benefits: Soybeans are high in protein and fiber, low in saturated fat and cholesterol, lactose free, and a great source of omega-3 fatty acids. In addition to all of the nutrients in soybeans, ongoing research is proving that they reduce the risk of certain chronic diseases, including coronary heart disease. Call your supermarket to see whether they carry black soybeans before you make a trip across town to the health-food store.

Article / Updated 03-26-2016

Veronique? Not to worry — it just means to garnish with grapes. This orange chicken dish is both easy and elegant, so consider orange chicken veronique when you’re expecting guests. Preparation time: 15 minutes Cooking time: 25 to 30 minutes Yield: 6 servings 1 tablespoon light olive oil or vegetable oil 6 skinless, boneless chicken breast halves 1/2 cup orange juice (preferably low-carb) 1/2 cup dry white wine 2 packets Splenda sugar substitute 1/4 teaspoon salt 1/8 teaspoon white pepper 1/4 teaspoon dried marjoram leaves 1 teaspoon cornstarch 1 tablespoon water 1/2 cup seedless green grapes 1/2 cup seedless red grapes 1 orange Place a 12-inch nonstick skillet on medium high heat and add the oil. Add the chicken and brown on both sides, cooking for about 5 to 6 minutes only. Remove the chicken from the skillet. Drain the excess oil from the skillet and wipe the skillet with a paper towel. Place the chicken back in the skillet. Add the orange juice, white wine, Splenda, salt, pepper, and marjoram leaves to the skillet. Reduce the heat to low and simmer, covered, for 12 to 15 minutes. Be sure the juices from the chicken are running clear, not pink. Remove the chicken from the skillet and place on a warmed serving platter. Cover with aluminum foil to keep warm. Dissolve the cornstarch in the tablespoon of water. You can place the cornstarch and the water in a small jar, then shake it up for a quick and easy mix. Stir the cornstarch mixture into the orange and wine mixture in the skillet. Cut the grapes into halves. Grate the orange peel. Add the grapes and 1 teaspoon orange peel. Cook for 2 to 3 minutes, until the sauce is slightly thickened and translucent. Spoon over chicken and serve immediately. Slice the orange very thin and garnish the chicken with the slices, if desired. Per serving: Calories 175 (From fat 47); Fat 5g (Saturated 1g); Cholesterol 63mg; Sodium 152mg; Carbohydrate 8g (Dietary fiber 0g); Protein 23g.

Article / Updated 03-26-2016

Steak Diane is a classic filet-mignon entree often served in some of the finest restaurants — but there’s no reason you can’t make Steak Diane in your very own kitchen. It comes together so quickly that you can prepare this steak dish any night of the week. Preparation time: 10 minutes Cooking time: 12 to 14 minutes Yield: 2 servings 2 6-ounce filet mignons 1/8 teaspoon salt 1/8 teaspoon pepper 3 tablespoons butter 2 to 3 shallots 1 lemon Fresh chives 1 teaspoon Dijon mustard 1 teaspoon Worcestershire sauce 1 teaspoon brandy 1 tablespoon fresh Italian parsley, finely minced Season both sides of the meat with salt and pepper. In a heavy skillet, melt 1 tablespoon butter over medium heat. Add the steaks to the skillet and cook for about 3 minutes on each side for medium-rare meat. Move the steaks from the skillet to covered serving plates to keep them warm. Finely mince the shallots. Juice the lemon. Finely chop the chives. Add 2 tablespoons butter, 2 tablespoons shallots, and the mustard to the drippings in the skillet (still over medium heat). Cook for only 1 minute. Add 1 tablespoon lemon juice, 1 tablespoon chives, and the Worcestershire sauce to the skillet. Cook, stirring constantly, for 2 minutes. Remove from heat. Add the brandy to the mixture and pour immediately over the steaks. Garnish the steaks by sprinkling them with 1 tablespoon minced parsley. Per serving: Calories 524 (From fat 380); Fat 42g (Saturated 20g); Cholesterol 152mg; Sodium 313mg; Carbohydrate 3g (Dietary fiber 0g); Protein 32g.

Article / Updated 03-26-2016

Borscht is a rich Eastern European soup that contains beets or cabbage. Other borscht ingredients may include potatoes, beans, meat, or sausage. According to old cooking folklore, a wooden spoon will stand upright when stuck into the pot of borscht if it’s done correctly. Preparation time: 10 to 15 minutes Cooking time: 8 to 9 hours Yield: 12 servings 1 head green cabbage 1 pound fresh beets 5 carrots 1 parsnip 1 yellow onion 4 cloves garlic 1 pound beef chuck 1 can (14 ounces) diced tomatoes, undrained 3 cans (15 ounces each) beef broth 1/4 cup lemon juice 1 packet Splenda sugar substitute 1 teaspoon pepper 12 heaping tablespoons sour cream Thinly slice the cabbage. Shred the beets. Peel and then thinly slice the carrots and parsnip. Finely chop the onion. Finely mince the garlic cloves. Cut the beef into small cubes. Using a large slow cooker, layer, in order, 4 cups cabbage, the beets, carrots, parsnip, 1 cup onion, the garlic, beef, tomatoes, beef broth, lemon juice, Splenda, and pepper. Cover and cook on low for 8 to 9 hours. The vegetables should be crisp-tender. Add more lemon juice or Splenda, as your palate desires. Ladle into 12 serving bowls. Serve each bowl of borscht with a dollop of sour cream on top. Per serving: Calories 140 (From fat 44); Fat 5g (Saturated 3g); Cholesterol 26mg; Sodium 556mg; Carbohydrate 14g (Dietary fiber 4g); Protein 11g.

Article / Updated 03-26-2016

A simple combination of thyme and a touch of lemon makes this halibut a mouthwatering low-carb entree. You wrap this lemon-thyme halibut in parchment paper (called en papillote), a process that may open up to you new horizons for cooking fish. Preparation time: 40 minutes Cooking time: 15 to 18 minutes Yield: 4 servings 1/2 cup olive oil 12 sprigs fresh thyme, divided 4 halibut fillets (approximately 8 ounces each) 4 lemons 8 tablespoons white wine 2 fresh medium-sized tomatoes Preheat the oven to 425 degrees F. Combine the olive oil and 8 sprigs of fresh thyme in a small saucepan. Over medium-low heat, simmer the oil and the thyme for about 20 minutes. Remove the oil from heat and allow to cool to room temperature. Check the fillets for bones and remove any you find. Cut 2 lemons in half. Cut the remaining 2 lemons in very thin slices. Cut parchment paper in 8 10-inch circles. Brush one side of each circle of parchment with some of the olive oil. Place the oiled circles oiled-side up on a large baking sheet that has sides. When the oil reaches room temperature, strain it to remove the thyme. Place each fillet in the middle of 4 of the oiled circles of parchment. Squeeze one of the fresh lemon halves over each fillet. Each half should give you about 1 tablespoon of fresh lemon juice. Drizzle 2 tablespoons of wine over each fillet. Generously brush each fillet with the thyme-flavored oil. Dice the tomatoes. Distribute 1/4 cup diced tomatoes on each fillet. Place a couple fresh slices of lemon and a fresh thyme sprig on top of each fillet. Carefully place a second oiled parchment circle on top of each fillet with the oil side against the fillet. Fold the edges of the parchment paper together, sealing well. Place the parchment packets on the baking sheet. Bake for 15 to 18 minutes. Serve the fillets in their parchment paper. Foods cooked en papillote make stunning presentations. Be careful, however, when opening each pouch because steam will roll out along with the awesome aroma. Per serving: Calories 493 (From fat 289); Fat 32g (Saturated 4g); Cholesterol 70mg; Sodium 122mg; Carbohydrate 4g (Dietary fiber 1g); Protein 46g.

Article / Updated 03-26-2016

This combination of Brussels sprouts and fresh mushrooms with the aroma and flavor of fresh rosemary makes a delightful side dish. Brussels sprouts and mushrooms with rosemary is high on the healthy side and very low on the carb side. Preparation time: 10 minutes Cooking time: 8 to 10 minutes Yield: 5 servings 2 cups small, fresh Brussels sprouts 1 clove garlic 1 lemon 1 cup fresh mushrooms 3 tablespoons butter 2 teaspoons fresh rosemary 1/8 teaspoon pepper 5 fresh sprigs rosemary for garnish (optional) In a medium saucepan, place the Brussels sprouts in about an inch of water. Bring to a boil. Cook for about 6 minutes — just until crisp-tender. Drain. Crush the garlic clove. Grate the lemon’s peel. You can discard the lemon — you need only the peel. Cut the mushrooms in half. Melt the butter in a large skillet over medium heat. Stir in the garlic, rosemary, pepper, and 1/2 teaspoon lemon peel. Add the mushrooms. Cook over medium heat just until the mushrooms are softened (about 3 minutes). Stir in the Brussels sprouts. Continue cooking only until thoroughly heated, about 2 to 3 minutes. Garnish each serving with a sprig of fresh rosemary, if desired. Per serving: Calories 80 (From fat 64); Fat 7g (Saturated 4g); Cholesterol 18mg; Sodium 10mg; Carbohydrate 4g (Dietary fiber 1g); Protein 2g.

Article / Updated 03-26-2016

This raspberry pie recipe makes a wonderful low-carb dessert. The raspberry ribbon pie isn’t only delicious and very different, with its meringue crust, but it’s also very pretty. Preparation time: 30 minutes, plus 3 hours chilling Cooking time: 1 hour and 35 minutes Yield: 6 servings Nonstick cooking spray 4 eggs 1/4 teaspoon cream of tartar 6 1/2 tablespoons Splenda Sugar Blend for Baking 1 1/4 cups water 1 4-serving package sugar-free raspberry gelatin 10-ounce package frozen red raspberries, unsweetened 1 tablespoon lemon juice 3 ounces cream cheese, softened 1 teaspoon vanilla Dash of salt 1 cup heavy cream Preheat the oven to 275 degrees F. Spray a 9-inch glass pie plate with nonstick cooking spray. Separate the eggs, placing the whites in a large bowl. Discard the yolks. Bring the egg whites to room temperature for no longer than 30 minutes. Beat them until they’re foamy. Add the cream of tartar. Continue beating until the whites begin to form soft peaks. Gradually add 2 1/2 tablespoons Splenda Sugar Blend for Baking while beating until the whites form stiff glossy peaks. Spread the meringue with the back of a large tablespoon evenly in the bottom of the pie plate, swirl it up the sides, and smooth it out. Bake for 1 hour and 10 minutes. Turn the oven up to 300 degrees and bake an additional 20 minutes. Remove from the oven and cool. Bring 1 1/4 cups water to a boil in a small saucepan. Add the gelatin and 2 tablespoons Splenda Sugar Blend for Baking to the saucepan. Stir to dissolve the gelatin. Add the frozen raspberries and lemon juice, stirring until the berries are thawed. Chill until partially set. Blend 2 tablespoons Splenda Sugar Blend for Baking, the cream cheese, vanilla, and salt, using a mixer. Whip the cream in a bowl, using an electric mixer. Fold in a small amount (about 1/8 cup) of whipped cream. Gently fold in the remaining whipped cream. Spread half of /2 the cream cheese mixture over the bottom of the cooled meringue pie shell. Cover with half of the red gelatin mixture. Repeat Steps 22 and 23. Chill until set. Per serving: Calories 290 (From fat 177); Fat 20g (Saturated 12g); Cholesterol 70mg; Sodium 246mg; Carbohydrate 19g (Dietary fiber 1g); Protein 7g.