Jan McCracken

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.

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.

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.

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.

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.

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.

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.

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.

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.