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Recipes 2/Carb Counter


HOT OR BBQ VEGGIES

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Spice up your veggies by adding hot sauce or BBQ sauce to them for a change. This recipe is for Hot Wing Cauliflower, but you can do the same for almost any type of veggie. If you don't like hot sauce, just make your favorite veggies and add BBQ sauce at the end of the baking time. Walden Farms makes a variety of different no carb, no calorie, no fat or sugar BBQ sauces.

Preheat oven to 450 degrees

3/4 cup Carbquick, nut flour, or flour of choice
2 tsp. garlic powder
3/4 cup water
1 tbsp. melted butter or Extra Virgin Olive Oil
1 cup mild, medium, or hot Wing sauce
1 cauliflower cut or broken into florets

Mix flour, garlic and water in a medium size bowl and make sure all florets are covered in mixture. Bake for 20 mins. I put Reynolds Wrap on my cookie sheet, but parchment paper would work too. While caulifower is baking, mix the sauce and buttter or EVOO, and pour mixture over the florets and bake for another 8 to 10 mins. Leftovers brown and warm up great in a toaster oven on the bake setting. Great with any type of dipping sauce you like. Since my dinner of chicken tenders, green beans, and hot cauliflower are so low in carbs, there is plenty of room for a nice dessert.


LOW CARB CINNAMON AND WALNUT CAKE

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Preheat oven to 450 degrees. In a 8"x8" baking pan put two tablespoons of melted butter, and two tablespoons of Splenda Brown Sugar, and a layer of walnuts.

Mix together:
1/2 cup butter
1/2 cup Spenda Brown Sugar packed
1 egg
1 or 2 Tbap. of cinnamon depending on how strong you want it
2 cups Carbquick
1/3 cup unsweetened applesauce
3/4 cup coconut milk (start off with about 1/2 cup of milk but you can add more if needed to get a thick cake mix texture.

Use mixer to blend everything and pour over the nuts, butter, and brown sugar in the baking dish. Bake 15 to 20 minutes or until toothpick comes out clean. Loosen sides with a knife and place a dish over the pan and the cake will drop out easily. <5 carbs per piece. 12 pieces per cake.


POT ROAST

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Make your favorite "Pot Roast" and serve with a side of green beans, with melted butter and seasoning, a salad, 5 mini carrots, cooked celery and a piece of low carb bread and butter for <16 carbs.

If you need a dessert with this meal, try a cup of "Diet Jello".


PIZZA

finalpizza.jpg

1 low carb tortilla (5 carbs)
or 1 low carb pita pocket (7 carbs)
slices of pepperoni
Mozzarella Cheese to suit your taste
3 chopped black olives (or green pepper)
Italian Seasoning
Extra Virgin Olive Oil
1/2 thinly sliced Romano tomato
(Can use 2 tbsp. pizza sauce instead of tomato)

Slightly oil tortilla or pita pocket and add a little Italian seasoning if you are going to use tomato instead of pizza sauce. Bake at 475 for a few minutes only so it doesn't become soggy. Add toppings and put back in oven for about 2 minutes until it looks ready. If you like a thicker and more bready taste, I'd suggest using the low carb pita pocket. If you tend to like the topping portion more then the crust, then use the tortilla. See Slideshow Flash for visual instructions. <10 carbs for tortilla crust and <12 for pita pocket version.


ROOT BEER FLOAT

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1 can diet root beer (or any flavor you like)
4-5 ice cubes
4 tablespoons heavy cream

Put in blender until it foams. <1 carb>

I do the same thing and use diet orange soda to get a drink that tastes like an orange creamcycle.


QUESADILLA

Quesadilla.jpeg

2 whole grain wheat tortillas
2 ounches chedder cheese
2 tbsp. green salsa

Cover tortilla with cheese and salsa, top with other tortilla and bake in microwave a few minutes until cheese is melted. You can also add shredded chicken if you want. 12 carbs.


LAZANGNA

lazangna.jpeg

1 lb hamburger
1/2 chopped onion
16 oz. low fat small curd Cottage Cheese
4 cups Mozzarella Cheese
3/4 cup Parmesan Cheese
2 cups Riccata Cheese
1 large and 1 small cans of tomato sauce
Cabbage leaves to make two layers
Lots of Italian seasoning
Salt and pepper

Brown onions and hamburger and add sauce and spices. Make layer of cabbage leaves, cover with 1/2 of the cottage and 1 1/2 cup Mozzarella cheese, 1 cup Riccata cheese, 1/4 cup of the Parmesan and part of the meat sauce. Make a second layer and do the same thing. Cover with remaining meat sauce and bake at 350 in a 10"x13" glass pan Spray pan for easy cleaning and no sticking. Bake for 1 1/2 hours, COVERED. UNCOVER and add the remaining Mozzarella and the last 1/4 of the Parmesan cheese to top and bake another 15 minutes. <10 carbs per six servings from a 10"x13" pan.

Dreamfield now makes low carb lazangna noodles.


WRAPS

 

3 whole wheat burrito size tortillas
6 oz. cream cheese
Vegetable flavored Ranch Dressing
6 pieces of deli turkey breast
Lettuce leafs
1 large cucumber
6 oz. cubed cheddar cheese

Spread cream cheese, lettuce leaf, and turkey breast on tortillas and roll. Cut into 5 or 6 pieces, each roll. Serve with cucumber, cubed cheese and Ranch Dressing. 14.1 carb for 1 whole tortilla, with cheese and cucumbers.

The cook got into some of the tortilla rolls or there would be more in the picture.


COUNTRY RIBS

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1 small package baby carrots
1 package country style ribs
3/4 head cut cabbage
salt, pepper and garlic powder
1/2 onion
1 can tomato soup or 1 can tomato paste
Water to almost cover ingredients

Spray 10"x13" pan and put in all ingredients and bake for 3 1/2-4 hours at 375. Cover pan with foil.

CUCUMBERS AND SOUR CREAM

1 cucumber
2 tablespoons sour cream
Salt and pepper
1 cap of vinegar

Four large portions made with tomato soup, including cucumber salad <18 carbs
Four large portions made with tomato paste, including cucumber salad <13 carbs.


CITY CHICKEN

citychicken.jpeg

1/2 to 1 pound of veal
1/2 to 1 pound of pork (depending on size of family)
1 to 2 beaten eggs depending on how much meat you use
I/2 can Asian vegetables
1 sliced tomato
2 tablespoons Soy Sauce
Salt and pepper to taste
Enough ground pork rinds, Atkins Bake Mix, crushed almonds, or Soy Flour to bread meat.

NOTE: If you are on a tight budget, because veal is expensive, you can use all pork. For the real thrifty, a lot of stores sell what they call "mock" city chicken which is ground up pork. Most grocery stores sell or will give you the skewers.

Cut meat into bite size pieces and alternate putting the veal and pork on to the skewer. Dip in Soy Flour or Atkin's Bake Mix, egg, and then dip in ground up pork rinds, or even crushed almonds (which I use a lot for breading). Fry until done and serve with canned Asian vegetables. I always add 2 tablespoons of Soy Sauce for a stronger taste. Slice a tomato or other vegetable and serve with your favorite low carb drink.

This picture shows decaffinated coffee with a non-fat creamer and 1 package of sweetener. It also shows only 3/4 cup of the vegetables since I didn't think I could eat a whole cup. <12 carbs>.


HOT TURKEY SANDWICH

turkey.jpg

2 pieces low carb bread
4 thin slices of turkey breast
1/3 can turkey gravy
1 - 1 1/2 cups salad vegetables
2 tablespoons dressing

Stack bread, turkey slices and gravy and put in microwave to heat. Serve with a healthy salad and your favorite dressing and low carb drink. 19.5 carbs.


SCRUMPTOUS SALAD

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1 1/2 cups mixed salad vegetables
2 slices deli ham, salami, turkey and/or roast beef
2 slices Munster cheese
2 tablespoons Ranch Dressing
1-2 tablespoons unseeded sunflower seeds
1 piece of sausage or hot dog
1 piece low carb whole wheat bread and butter

Cut meat and cheese into bite size cubes, pile on top of mixed salad vegetables, add dressing and sunflower seeds and serve with bread and butter and your favorite low carb drink. - <12 carbs.


SAUSAGE LUNCH

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1 medium link fried sausage
3 radishes
1 piece low carb bread and butter
3/4 cup green beans with butter
Salt and pepper to taste

Enjoy a healthy hot meal with your favorite low carb drink. <15 carbs.


CRUNCH CHEESE CRACKERS

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I only made five crackers for me, but 1/2 cup of ARTIFICIAL CHEESE (white or yellow) will make a lot of crackers with only 4 carbs per recipe. Simply place small clumps of shredded cheese on parchment paper and add whatever seasoning you prefer. Tonight I just added some garlic powder on these. Put in microwave for 1 or 1 1/2 minutes depending on microwave. They should be a nice brown, but not burned. Artificial cheese has no cholesterol.


MATZAH COATED FISH

matzafish.jpeg

There are other Matzah ideas on the first page. Here I just used my chopper to make a fine mixture out of a Matzah cracker and had enough to coat two pieces of fish. I added some fried veggies and a couple boiled eggs. Very low carb and just another way to use Matzah.


HEALTHY SLUSH

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7 or 8 strawberries (med. to big)
Hand full of blueberries
7 ice cubes
Approx. 1/2 pint fat free Half N Half

Mix in blender. This is not a particularly sweet slush but I happen to like it as it is refreshing and healthy. You can always add some Splenda if you want it a little sweeter. You can substitute Soy milk or whatever milk product you use. Recipe makes two tall glasses.


FRIED CHICKEN DINNER AND SOUP

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1 chicken
1 small bag mini carrots
4 cups chicken broth
2 cups water
1 1/2 small onions
1/8 head cabbage
1 pepper (red, green, yellow)
Salt, pepper, and garlic to taste
I like to use Oregano in my vegetables
1 Tomato
1 zucchini

Boil chicken, 1/2 onion, cabbage and mini carrots and cook till done (you can add celery if you want).

In a frying pan, add cannola or olive oil and fry 1 thinly sliced onion, and cut up peppers and zucchini (cauliflower is also good in the mix). Fry until tender as you like. If you want them softer, put a lid on the pan.

Split breast in two as well as legs and thighs, butter and put in boiler or toaster oven broiler until a nice brown color.

I left my cabbage and carrots in my soup, but if you want noodles, use a can of bean sprouts (6 carbs, per can) or Shirataki noodles (which will take on the flavor of the soup and also has 6 carbs per bag).

Total recipe has 35 carbs for four servings. If you add the bean sprouts or Shirataki noodles, add another 6 carbs for a total of 41 for the entire dinner, or just over 10 carbs per dinner for four servings.


CORNED BEEF HASH

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Replace potatos with chopped yellow or green summer squash, and add a little onion and canned or boiled corned beef. This picture shows canned corned beef. Brown and serve with a couple of eggs.

For those who are on a tight budget or short of time, canned corned beef, chicken, salmon, and tuna are great for quick cooking. Frozen vegetables also save money and time because they are "quick frozen" and typically have more vitamins and minerals then some vegetables that lose them during shipment and on store shelves.


CHEESE SNACKS

 

                                                               


MACARONI AND CHEESE

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1/2 cup dry Dreamfield Elbow Macaroni
1 tablespoon butter
1/2" Velveeta Cheese, chopped
1/2 sliced cucumber
1 heaping tablespoon sour cream
1 splash of vinegar
salt, pepper, and dill
Ground up pork
City Chicken sticks
ground up pork rinds or almonds
1 beaten eggs
Enough soy flour to cover mock chicken
1 Diet Jello

Grind up pork and roll and insert city chicken stick. Roll in soy flour, egg, and ground up pork rinds or almonds and season. Fry until golden brown.

Slice cucumber and mix with sour cream, salt, pepper, and dill.

Cook Dreamfield Elbow macaroni (5 carbs per serving - shown in picture) When cooked, 1/2 cup dry pasta really expands, drain and add melted cheese, butter, and seasoning.

Serve with Diet Jello <14 carbs


PASTA AND MARINARA SAUCE

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1/2 cup dry Dreamfield elbow pasta - serving size shown in picture
1/2 can small tomato sauce
Garlic, salt, pepper, and Italian seasoning to taste
Little olive or canola oil
2 tbsp. Parmesan Cheese

Find pepper, onion, zucchini recipe and cucumber and sour cream recipes in above menu.
Brown onion in oil and add tomato sauce, seasonings and add to cooked pasta. Sprinkle Parmesan Cheese on top and enjoy. <12 carbs.


LAZY CHICKEN SOUP

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You can make your normal chicken soup or do it the lazy way like in this recipe.

1 qt. fat free chicken broth
1 cup water
1 tsp. chicken bouillon
Salt and pepper to taste
3 chicken breasts or 4-5 chicken tenders
1 small package mini carrots
1/4" Dreamfield spaghetti broken into noodle size
1 stalk of celery, sliced
1/2 medium onion

Boil until carrots and chicken are tender.

1 piece low carb bread with butter

1 to 1 1/2 cup shredded lettuce
5 olives
1/4 stalk celery, sliced
2 tbsp. Ranch Dressing

Picture shown has <14 carbs. You can easily get 5 bowls of soup by using this recipe. 32 oz. carton of broth only has 4 carbs total, 1 carb in bouillon, 2.5 carbs in noodles.


ALFREDO SQUASH

alfredo.jpeg

1 medium spaghetti squash
1 clove garlic or tsp. of chopped garlic
1 1/2 cups grated Parmesan Cheese
1/4 cup chopped parsley
1 cup heavy cream
4 tbsp. butter
Salt and pepper at discretion

Cut squash in half and cover with water and cook for approx. 20 min or until tender to the point where the fork will pull apart strands.

Melt butter and add cream and reduce heat for about two minutes. Add garlic, cheese, parsley and spices and whisk until smooth.

Cut chicken breast or tenders into bite size pieces and cook covered in a little Olive or Canola Oil until tender.

Mix chicken and sauce together and pour over, or mix through squash strands. Served with green beans, mixed with onion and cooked in butter, and side salad. Corn muffins are Adkin's mix. <15 carbs.


BREAD AND BUTTER PICKLES

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1 cup white vinegar
1/2 cup water
1 cup Splenda
1 medium onion, sliced thin
1 tsp. Garlic Powder
1 tsp. Mustard Seeds
1/2 tsp. Turmeric
1/2 tsp. Celery Seeds
4 sliced pickling cucumbers

Mix vinegar, sugar, water and seasonings in microwave bowl. Stir in onions and cucumbers. Microwave for 6-7 minutes on high and then take out and stir. Microwave for another 3-4 minutes, remove and let cool on countertop. Cover and refrigerate overnight.


BBQ BEEF OR PORK

BBQ Pork.jpg

Country style pork or beef spare ribs
2 tbsp. low carb BBQ sauce, per piece
1/2 cup cottage cheese
1/4 bag (12 oz bag) of Broccoli Cole Slaw
1/2 cup canned carrots
Vinegar and oil for Cole Slaw
Butter for top of carrots
Salt and pepper to taste

Boil country style pork or beef spare ribs until soft. Tranfer to pan, cover with Low Carb BBQ sauce and bake at 375 degrees until sauce is done to your liking. Serve with Cole Slaw, cottage cheese, carrots and your favorite drink. 17 carbs.


SANDWICH FOR LUNCH

Turkey sandwich.jpeg

3 pieces roast beef, turkey, or ham
2 slices low carb whole wheat bread
1/2 cup cottage cheese
2 dill pickles or 5 or 6 olives
Salt and pepper for cottage cheese for your taste

This is a simple and fast lunch with less then <20 carbs.


FRUITS

 

Many doctors will tell you to eat fruit every day, but if you are on a carb diet some are better than others. Once you start adding on additional carbs, you may want to consider these are they are the lowest in sugar and/or have a low glycemic index.

  • Strawberries
  • Cranberries
  • Raspberries
  • Blackberries
  • Blueberries
  • Grapefruit
  • Melons
  • Apricots
  • Pears
  • Peaches
  • Apples

  •  

    0302-3Dgobuttons - 468x60

    A FEW TIPS

     1. Instead of making a large cake, which is tempting to get into all the time, use small loaf pans and keep one out to eat and freeze the other two for another time. Use mini muffin pans instead of the regular size muffin pan and eat three small ones and even get less carbs. They will be enough to satisfy a craving. Do the same for pie. Make tarts instead.

     2. Always refrigerate low carb desserts and breads, tortillas and buns. They will last quite awhile in the refrigerator.

     3. With all the new low carb foods on the shelves of local grocery stores, you shouldn't have a problem finding the foods you enjoy. If, however, they don't carry a certain item, check out your local health food stores.

     4. If you work, cook soups, stews, lasanga, etc. on the weekends and put them in the freezer so you are not tempted to grab something unhealthy when you come home, tired from work.

     5. Munch on salami, Slim Jims, or jerky while watching television. Also, nuts, berries, sugar free jello (with whipped cream), sugar free pudding, soy nuts, pumpkin seeds, and my favorite, sunflower seeds are good snacks. If you like pork rinds, dip them in a nice dipping sauce. Most dips made with sour cream are low in carbs. Cheese sticks or just regular cheese will fulfill the "munchies", if you do not want to invest in the snacks off the internet, like chips, which tend to be a little expensive. If you like tortillas chips, I would recommend buying the low carb tortillas off the web because they are not expensive and you can just cut them in triangles and quickly fry and salt them.

     6. You can make your own cheese crisps. You must use artificial cheese, not the real cheese, and make small piles, just a little bit bigger then a quarter, and lay them on a sheet of parchment paper (they tend to stick on anything else and most grocery stores carry the paper in the baking section). Put them in the microwave for just a minute or two until they melt and get some brown spots. Depending on the strength of your microwave, test one or two first to see how much time it will take. For additional flavor, add seasonings or the Ranch Dressing mix that is sold in packages, or some sesame seeds. The cheese will become very crispy and makes a delicious item to snack on.

     7. If you are interested in recipes such as lasanga, cupcakes with creamy frosting, nutty meatballs, muffin and cake recipes, jams, bread and butter pickles, stuffed peppers, side dishes, main courses, and other deliciously healthy recipes, please feel free to e-mail me with a recipe or a substitute you are looking for and I will get back with you shortly.

     8. Do not, I repeat, do not go hungry. As funds permit, stock your kitchen pantry with as many low carb mixes, flours, and pastas, etc. as you can. Once you stop eating all the carbs your body is use to, you will notice a significant decrease in your appetite. When it comes to the few items you must give up, you won't even miss them as you learn to change your way of shopping, cooking, eating, and substituting them with other foods.

     9. The enemies of your body are not the healthy fats and oils, the calories, and the desserts - THEY ARE CARBOHYDRATES!

    Take advantage of all the low carb cooking and recipes on the cooking network on cable, or on the internet.

    One of my favorites is http://www.foodtv.com. Simply scroll down to "Low Carb and Loving It"


    CARB COUNTER

     

    Meats

    1 beef jerky - 2.6 carbs

     6 oz. calf liver - 10.4 carbs

     6 oz. corned beef brisket - 0.3 carbs

    2 oz. beef frankfurter - 1.1 carbs

    6 oz. deli roast beef - 2.3 carbs

    6 oz. chicken - 0.1 carbs

    2 oz. chick/turkey sausage - 0.3 carbs

    6 oz. turkey - 0.1 carbs 3 pieces bacon - 0.1 carbs

    3 pieces Canadian bacon - 0.9 carbs

    2 oz. kielbasa - 0.8 carbs

    2 oz. pork frankfurter - 1.4 carbs

    2 pieces pork sausage - 2.0 carbs

    6 oz. of all other meats - 0.0 carbs

    Lunch Meats

    3 oz. beef bologna - 0.7 carbs

    3 oz. beef salami - 2.4 carbs

     3 oz. beef pastrami - 2.6 carbs

    3 oz. deli ham - 1.5 carbs 

    3 oz. pork bologna - 0.6 carbs

    3 oz. turkey bologna - 0.8 carbs

    3 oz. turkey breast - 0.0 carbs

    3 oz. turkey roll - 0.5 carbs

    Seafood

    6 oz. canned clams - 8.7 carbs

    3 oz. salted cod - 26.4 carbs

    6 oz. lobster meat - 2.2 carbs

    6 oz. mussels - 8.4 carbs

    6 oz. oysters - 12.5 carbs

    6 oz. scallops - 3.9 carbs

    6 oz. squid - 7.0 carbs

    6 oz. of all other seafood - 0.0 carbs

    Eggs

    1 egg white - 0.3 carbs

    1 egg yolk - 0.3 carbs

    1 whole egg - 0.6 carbs

    Fats, Oils & Dressings

    1 tsp. corn oil - 0.0 carbs

    1 tsp. mayonnaise - 0.1 carbs

    1 tsp. olive oil - 0.0 carbs

    2 tbs. salad dressing, blue cheese - 2.3 carbs

    2 tbs. salad dressing, Caesar - 0.5 carbs

    2 tbs. salad dressing, Italian - 3.0 carbs

    2 tbs. salad dressing, ranch - 1.4 carbs

    2 tbs. salad dressing, thousand island - 4.8 carbs

    1 tsp. sesame oil - 0.0 carbs Tofu & Creams

    Tofu, milk, cream

    8 oz. soy milk - 1.2 carbs

    4 oz. tofu, firm - 2.2 carbs

    4 oz. tofu, silken - 3.2 carbs

    1 oz. cream, heavy - 2.0 carbs

    1 oz. cream, light - 0.8 carbs

    1 oz. cream, sour - 1.0 carbs

    1 oz. cream, whipped - 0.8 carbs

    1 oz. cream, half-and-half - 1.2 carbs

    1 cup milk, whole - 11.4 carbs

    Beans

    ½ cup baby lima beans - 14.2 carbs

    ½ cup black beans - 12.9 carbs

    ½ cup black-eyed peas - 12.3 carbs

     ½ cup red kidney beans - 11.6 carbs

    ½ cup chickpea/garbanzo beans - 16.2 carbs

    ½ cup Great Northern beans - 12.5 carbs

    2 tbs. hummos/hummus - 4.6 carbs

    ½ cup lentils - 12.1 carbs

    ½ cup navy beans - 18.1 carbs

    ½ cup pink beans - 19.1 carbs

    ½ cup pinto beans - 11.0 carbs

    ½ cup soybeans - 6.2 carbs

    Nuts and Seeds

    2 tbs. almond butter - 5.6 carbs

    2 tbs. almonds, slivered - 1.7 carbs

    2 tbs. almonds whole - 1.4 carbs

    6 chestnuts roasted - 24.2 carbs

    2 tbs. hazelnuts, chopped - 1.0 carbs

    2 tbs. hazelnuts, whole - 1.2 carbs

    2 tbs. macadamia nuts - 0.9 carbs

    2 tbs. peanut butter, natural - 4.8 carbs

    2 tbs. peanut butter, regular - 4.3 carbs

    2 tbs. peanuts - 1.8 carbs

    2 tbs. pecans, chopped - 0.6 carbs

    2 tbs. pine nuts - 1.7 carbs

    2 tbs. pistachio nuts - 3.1 carbs

    2 tbs. pumpkin seeds - 2.4 carbs

    2 tbs. sunflower seeds - 1.5 carbs

    2 tbs. walnuts, chopped - 1.1 carbs

    2 tbs. walnuts, halves - 0.9 carbs

    Baking Products

    2 tbs. all purpose white flour - 11.5 carbs

    1 tsp. Atkins Thicken/Thin - 0.0 carbs

    1 oz baking chocolate, unsweetened - 3.7 carbs

    ½ tsp. baking powder - 0.6 carbs

    ½ tsp. baking soda - 0.0 carbs

    2 tsp. chocolate chips, semisweet - 12.0 carbs

    ½ tsp. cinnamon - 0.3 carbs

    ½ tsp. cocoa powder, unsweetened - 0.2 carbs

    2 tbs. coconut milk, canned - 0.5 carbs

    2 tbs. coconut, dried, unsweetened - 0.8 carbs

    2 tbs. cornmeal - 0.0 carbs

    1 gelatin, unsweetened - 0.0 carbs

    1 tsp. ghee - 0.0 carbs

    1 tsp. margarine - 0.0 carbs

    1 tbs. molasses - 12.5 carbs

    1 tsp. sugar, brown - 4.5 carbs

    1 tsp. sugar, white - 4.2 carbs

    Grains

    ½ cup bulgur wheat- cooked - 12.8 carbs

    2 tbs. cornmeal - 10.6 carbs

    ½ cup couscous, cooked - 17.1 carbs

    ½ cup hominy, cooked - 9.7 carbs

    ½ cup kasha, cooked - 64.8 carbs

    ½ cup millet, cooked - 26.8 carbs

    2 tbs. oat bran, dry - 6.0 carbs

    ½ cup pearled barley, cooked - 19.2 carbs

    1 cup popcorn - 4.6 carbs

    ¼ cup Quinoa grain, dry - 26.8 carbs

    ½ cup rice, brown, cooked - 20.6 carbs

    ½ cup rice, white, cooked - 21.9 carbs

     ½ cup rice, wild, cooked - 16.0 carbs

    2 tbs. wheat germ, toasted - 5.2 carbs

    Cereals

    1-cup corn flakes - 23.4 carbs

    ½ cup cream of rice cereal, cooked - 13.8 carbs

    ½ cup cream of wheat, cooked - 14.3 carbs

    ½ cup oatmeal, cooked - 10.6 carbs

    1 cup puffed wheat cereal - 10.5 carbs

    1 cup raisin bran - 38.9 carbs

    1 cup rice krispies - 22.5 carbs

    Pasta

    ½ cup noodles, egg, cooked - 19.0 carbs

    ½ cup pasta, spinach, cooked - 15.9 carbs

    ½ cup pasta whole wheat, cooked - 16.6 carbs

    ½ cup pasta/noodles, dry, cooked - 18.6 carbs

    4 oz. pasta/noodles, fresh, cooked - 26.3 carbs

    Breads, Rolls and Crackers

    1 bagel 2 ½ oz. - 36.3 carbs

    1 biscuit 2 oz. - 26.6 carbs

    1 blueberry muffin 2 oz. - 25.9 carbs

    1 brand muffin 2 oz. - 19.8 carbs

    1 breadstick, sesame, small - 2.1 carbs

    1 corn muffin, 2 oz - 27.1 carbs

    1 piece cornbread 2.5x2.5x1.5 - 20.7 carbs

    5 crackers, butter-type - 49.8 carbs

    5 crackers, rye waters - 31.6 carbs

    5 crackers, saltines - 10.3 carbs

    5 crackers, water - 9.4 carbs

    1 croissant - 27.0 carbs

    1 English muffin - 24.5 carbs

    1 hard white roll - 28.7 carbs

    1 piece Italian bread - 14.2 carbs

    1 pita pocket bread, 6 ½ diameter - 32.1 carbs

    1 popover - 10.1 carbs

    1 piece pumpernickel bread - 10.7 carbs

    1 piece raisin bread - 12.5 carbs

    1 piece rye bread - 13.6 carbs

    1 soft hoagie roll - 30.0 carbs

    1 piece sourdough bread - 12.2 carbs

    1 tortilla, corn - 10.8 carbs

    1 tortilla, flour - 25.3 carbs

    1 piece wheat bread - 10.7 carbs

    1 piece white bread - 14.2 carbs

    1 piece whole grain bread - 10.7 carbs

    Pancakes, Waffles & French Toast

    1 piece French toast frozen - 18.3 carbs

    1 pancake- frozen, ready to eat - 30.5 carbs

    1 pancakes, homemade - 20.7 carbs

    1 waffle, frozen, 4 square - 12.7 carbs

    1 waffle, homemade, 7 diameter - 23.6 carbs

    Gravies & Sauces

    2 tbs. barbecue sauce - 3.6 carbs

    ¼ cup gravy, au jus - 1.5 carbs

    ¼ cup gravy, canned (chicken, beef, turkey) - 3.0 carbs

    2 tbs. hollandaise sauce - 0.3 carbs

    ¼ cup spaghetti/marinara sauce - 4.1 carbs

    ¼ cup sweet & sour sauce - 15.1 carbs

    2 tbs. tartar sauce - 1.1 carbs

    2 tbs. teriyaki sauce - 5.7 carbs

    ¼ cup tomato sauce - 3.5 carbs

    Cheeses

    1 oz. American - 0.5 carbs

    1 oz. Cheddar - 0.4 carbs

    1 cup cottage cheese, creamed - 5.6 carbs

    1 cup cottage cheese, uncreamed - 2.7 carbs

    1 oz. cheese, creamed - 0.8 carbs

    1 oz. cheese, feta - 1.2 carbs

    1 oz. cheese, goat - 1.0 carbs

    1 oz. cheese, jarlsberg - 1.0 carbs

    1 oz. cheese, mozzarella - 0.6 carbs

    1 oz. cheese, muenster - 0.3 carbs

    1 oz. cheese, parmesan - 0.4 carbs

    1 oz. cheese, provolone - 0.6 carbs

    1 oz. cheese, ricotta - 1.6 carbs

    1 oz. cheese, roquefort - 0.6 carbs

    1 oz. cheese, swiss - 1.0 carbs

    Alcohol

    12 oz beer - 12.5 carbs

    4 oz. medium white wine - 0.9 carbs

    4 oz. red wine - 2.0 carbs

    1 oz. triple sec liqueur, 1 shot - 12.5 carbs

    All other alcohols, 1 oz. - 0.0 carbs

    Desserts & Pastries

    1 piece cake, angelfood, 1/12 cake - 29.2 carbs

    1 piece cake, chocolate layer, 3 oz. slice - 36.0 carbs

    1 piece cake, coffeecake, 2 oz. slice - 28.9 carbs

    1 piece cake, pound cake, 1 oz slice - 13.7 carbs

    1 oz. chocolate, dark - 16.2 carbs 1 oz. chocolate, milk - 15.8 carbs

    1 cookie, chocolate chip, ½ oz. - 11.9 carbs

    1 cookie, peanut butter, 2/3 oz. - 11.4 carbs

    1 cookie, sugar, ½ oz. - 10.1 carbs

    1 doughnut, glazed - 25.9 carbs

    1 doughnut, plain - 18.0 carbs

    ½ cup ice cream, chocolate - 17.8 carbs

    ½ cup Ice cream, fruit - 18.0 carbs

    ½ cup Ice cream, vanilla - 15.6 carbs

    1 piece pie, apple, 1/8 of 9 pie - 55.3 carbs

    1 piece pie, cherry, 1/8 of 9 pie - 66.6 carbs

    1 piece pie, lemon meringue, 1/5 of 8 pie - 52.0 carbs

    1 piece pie, pecan, 1/8 of 9 pie - 57.6 carbs

    1 piece pie, pumpkin, 1/8 of 9 pie - 36.7 carbs

    Snacks

    10 pieces potato chips - 9.7 carbs

    10 pieces pretzels - 45.6 carbs

    ½ oz. soy nuts - 2.0 carbs

    10 pieces tortilla chips - 10.2 carbs

    Soups

    1 cup broth, beef - 1.0 carbs

    1 cup broth, chicken - 1.5 carbs

    1 cup soup, black bean - 15.4 carbs

    1 cup soup, chicken noodle - 8.6 carbs

    1 cup soup, cream of potato - 16.7 carbs

    1 cup soup, cream of tomato - 19.6 carbs

    1 cup soup, minestrone - 10.3 carbs

    1 cup soup, New England clam chowder - 15.1 carbs

    1 cup soup, onion - 7.2 carbs

    1 cup soup, vegetable - 17.8 carbs

    1 cup soup, cream of mushroom - 8.0 carbs

    1 cup soup, cream of chicken - 8.0 carbs

    Condiments

    1 tbs. balsamic vinegar - 2.3 carbs 

    1 tbs. capers - 0.1 carbs

    1 tsp. chili powder - 0.5 carbs

    1 tbs. cider vinegar - 0.9 carbs

    2 tbs. cranberry sauce - 13.1 carbs

    1 tsp. cumin - 0.1 carbs

    1 tsp. Dijon mustard - 0.5 carbs

    1 dill pickle - 1.9 carbs

    1 tsp. fish sauce - 0.2 carbs

    1 garlic - 0.9 carbs

    1 tbs. ginger, root slices - 0.8 carbs

    1 tsp. honey - 5.8 carbs

    1 tsp. horseradish, prepared - 0.4 carbs

    1 tsp. jam - 4.5 carbs

    1 tsp. jelly - 4.4 carbs

    1 tbs. ketchup - 4.0 carbs

    1 tbs. maple syrup - 13.4 carbs

    1 tbs. miso paste - 2.6 carbs

    5 olives, black - 0.7 carbs

    5 olives, green - 2.5 carbs

    1 tbs. pesto sauce - 0.6 carbs

    1 tbs. pickle relish - 5.2 carbs

    1 tsp. preserves - 4.5 carbs

    1 tbs. red wine vinegar - 0.0 carbs

    1 tbs. rice vinegar, seasoned - 3.0 carbs

    1 tbs. salsa, green - 0.6 carbs

    1 tbs. salsa, red - 0.7 carbs

    1 tbs. sherry vinegar - 0.9 carbs

    1 tbs. soy sauce - 0.9 carbs

    1 tbs. soy sauce, low sodium - 1.2 carbs

    1 tbs. Tahini - 2.5 carbs

    1 tbs. white wine vinegar - 1.5 carbs

    1 tsp. Worcestershire sauce - 0.9 carbs

    Herbs

    1 tbs. basil, fresh - 0.0 carbs

    1 tbs. chives, fresh - 0.1 carbs

    1 tbs. cilantro (Chinese parsley) - 0.0 carbs

    1 tbs. dill, fresh - 0.0 carbs

    1 tbs. parsley, fresh - 0.1 carbs

    Fruit & Fruit Juices

    1 apple, medium - 17.3 carbs

    ½ cup applesauce, unsweetened - 13.8 carbs

    ¼ cup apricots, dried - 21.3 carbs

    1 apricot, fresh - 3.1 carbs

    1 avocado - 4.8 carbs

    1 banana, small - 21.2 carbs

    ¼ cup blackberries - 2.7 carbs

    ¼ cup blueberries - 4.1 carbs

    ¼ cup cantaloupe - 3.0 carbs

    1/2 cup cherries - 11.2 carbs

    1/4 cup cranberries, raw - 2.0 carbs

    ¼ cup currants, dried - 24.2 carbs

    ¼ cup figs, dried - 26.7 carbs

    1 fig, fresh - 7.9 carbs

    ½ cup grapefruit juice, canned, unsweetened - 7.9 carbs

    1 cup grapes - 15.8 carbs

    ½ grapefruit, pink - 9.5 carbs

    ¼ cup honeydew melon - 3.6 carbs

    ½ cup juice, apple - 14.4 carbs

    ½ cup juice, cranberry - 18.1 carbs

    ½ cup juice, grape - 18.8 carbs

    ½ cup juice, grapefruit - 10.9 carbs

    1 tbs. juice, lemon - 1.3 carbs

    1 tbs. juice, lime - 1.3 carbs

    ½ cup juice, orange - 13.2 carbs

    ½ cup juice, tomato - 4.7 carbs

    1 kiwi fruit, small - 8.7 carbs

    ¼ cup mango - 6.3 carbs

    1 nectarine - 13.8 carbs

    1 orange - 12.9 carbs

    ¼ cup papaya - 2.8 carbs

    1 peach, medium - 8.9 carbs

    1 pear, medium - 21.1 carbs

    1 cup pineapple - 19.2 carbs

    1 plum - 7.6 carbs

    ¼ cup prunes - 23.6 carbs

    ¼ cup raspberries - 1.5 carbs

    ¼ cup seedless raisins - 31.0 carbs

    ¼ cup strawberries - 1.8 carbs

    1 tangerine - 6.2 carbs

    ¼ cup watermelon - 2.6 carbs

    Vegetables

    1 artichoke - 6.9 carbs

    1 artichoke heart, marinated - 1.0 carbs

    6 asparagus spears - 2.4 carbs

    1 cup bok choi - 0.8 carbs

    ½ cup broccoflower - 1.5 carbs

    ½ cup broccoli - 1.7 carbs

    ½ cup broccoli rabe - 2.0 carbs

    6 brussels sprouts - 7.6 carbs

    ½ cup cabbage, green - 1.1 carbs

    ½ cup cabbage, red - 1.1 carbs

    1/2 cup cabbage, sauerkraut - 2.1 carbs

    ½ cup cabbage, Savoy - 1.1 carbs

    1 carrot, medium - 5.1 carbs

    6 cauliflower - 1.5 carbs

    1 celery stalk - 0.8 carbs

    1 tbs. celery, chopped - 0.1 carbs

    1 chili pepper - 0.0 carbs

    1 med. corn on the cob - 17.2 carbs

    1 tbs. chilies, green, chopped - 0.0 carbs

    4 oz. collards - 3.2 carbs

    ½ cup corn - 14.1 carbs

    1 cucumber, English - 2.8 carbs

    ½ cucumber, small - 1.8 carbs

    ½ cup daikon - 1.1 carbs

    ½ cup eggplant - 2.0 carbs

    ½ cup eggplant, Italian - 2.0 carbs

    ½ cup endive - 0.4 carbs

    ½ cup escarole - 0.1 carbs

    ½ cup fennel - 1.8 carbs

    1 cup greens, mixed - 0.4 carbs

    ½ cup jicama - 2.5 carbs

    ½ cup kale - 2.4 carbs

    1 leek - 11.0 carbs

    1 cup lettuce, butterhead - 0.7 carbs

    1 cup lettuce, romaine - 0.4 carbs

    ½ cup mushroom, potobello - 1.0 carbs

    2 tbs. mushrooms, dried - 6.0 carbs

    ½ cup mushrooms, fresh - 1.0 carbs

    4 oz. okra - 5.0 carbs 1 onion - 7.5 carbs

    ¼ cup onions, green - 1.2 carbs

    ½ cup peas, edible podded - 3.4 carbs

    1 cup peas, black-eyed - 35.5 carbs

    ½ cup peas, green - 6.5 carbs

    1 cup peas, split - 41.4 carbs

    ½ cup pepper, green - 3.4 carbs

    ½ cup pepper, red - 3.3 carbs

    1 pepper, jalapeno - 0.4 carbs

    ½ pepper, roasted - 2.0 carbs

    1 potato, sweet - 19.2 carbs

    ½ cup potato, white - 13.9 carbs

    ½ cup pumpkin - 6.3 carbs

    ½ cup radicchio - 0.7 carbs

    6 radishes - 0.5 carbs

    ½ cup rhubarb - 1.7 carbs

    ¼ cup shallots - 6.4 carbs

    1 cup spinach, raw - 0.2 carbs

    ½ cup squash, acorn - 10.4 carbs

    ½ cup squash, butternut - 7.9 carbs

    ½ cup squash, spaghetti - 3.9 carbs

    ½ cup squash, summer - 1.4 carbs

    1 squash, zucchini - 3.3 carbs

    ½ cup Swiss chard - 0.4 carbs

    1 tomatillos - 1.3 carbs

    1 tomato, plum - 3.2 carbs

    1 tomato, small - 3.2 carbs

    ½ cup tomatoes, canned - 4.0 carbs

    6 tomatoes, cherry - 3.6 carbs

    ½ cup tomatoes, chopped - 2.6 carbs

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