Healthy Low-Carb Main Dish Recipes

Healthy foods are important
Healthy foods are important | Source

The Importance of Complex Carbohydrates

Carbohydrates are our bodies main source of energy. There are many different schools of thought about the amount of carbohydrates we should injest per day. However, most can agree that the simple carbs, the ones which include sugars and really don't contain usable nutrients, should be avoided.

Complex carbs, the carbs that break down slowly in your body and give you a stedy supply of energy, should be the primary source of carbs in your diet. Complex carbs supply our bodies with much needed vitamins, minerals and fiber. Fruits, vegetables and whole grains supply us with these complex carbs.

So what should we eat or not eat? (You might ask.) How many servings do we need per day? I'm here to help.

Fruits: berries, citrus, melons, bananas, pumpkins, figs - these are all good. A good rule of thumb is to eat at least 3 servings per day. Oh, fresh or frozen is best.

Vegetables: carrots, celery, tomatoes, onions, squash, beets, asparagus,broccoli, greens - all of these are good. Eat at least 3 servings per day. As with the fruit, fresh or frozen is best.

Whole Grains: whole grain, fortified cereals, unbleached or whole wheat flour, and brown rice are the best sources of whole grain. Eat 5 to 6 servings per day.

Healthy Recipes
Healthy Recipes | Source

Stuffed Zucchini

Ingredients:

8 medium zucchini

1/2 lb ground turkey

1/4 cup egg beaters

2 tbsp Romano/Parmesan cheese

1/2 tsp salt substitute

1/2 tsp ground black pepper

6 slices turkey ham, chopped in 1/2" pieces

3 tbsp extra virgin oil

1 slice turkey bacon

2 tbsp minced onion

1 tsp minced garlic

8 oz tomato juice

3/4 cup water

Directions:

Preheat oven to 375 degrees.

Boil zucchini for 8 minutes.

Cut in half length wize, scoop out pulp and set aside.

Diced pulp and mix with ground turkey, egg substitute, Parmesan cheese, turkey ham, salt and pepper.

Stuff zucchini with mixture.

In large skillet heat olive oil and add turkey bacon and onion and heat til well browned.

Stir in tomato juice and water and simmer for 5 minutes.

Place stuffed zucchini in a baking pan, pour sauce over it and bake for 30 minutes.

Note: This is a delicious, filling dish that is a satisfying meal when served with a side salad. The carb level for this dish is 38 grams.Serves 8

Eggplant Parmesan

 Ingredients :

1/2 cup low carb baking mix

1/2 cup Egg Beaters

1 1/2 cups Parmesan/Romano cheese

1 large eggplant, thinly sliced

2 tbsp exta virgin olive oil

1 tsp minced garlic

1 onion, finely chopped

1/2 cup finely chopped green pepper

1 1/2 cups sugar free spaghetti sauce

8 oz shredded reduced fat mozzarella cheese

1/4 cup Parmesan/Romano cheese

Ingredients:

Preheat oven to 350 degrees.

Pour egg into shallow bowl, put bking mix on a plate and Parmesan/Romano cheese on another plate.

Dipboth sides of eggplant slices in baking mix, then egg, and finally Parmesan cheese. 

Refrigerate coated eggplant slices for 1/2 hour. (Can be refrigerated for up to two hours)

Heat olive oil in skillet and add garlic, onion, and green pepper.

Saute until onion becomes transparent, remove and set aside.

Fry eggplants in same olive oil (adding oil a little at a time as needed) on both sides until golden brown.

Mix garlic, onion, and green papper with spaghetti sauce and spread half of it on the bottom of a 9" x 11" baking dish.

Top with half of the eggplant slices.

Layer mozzarella cheese on top of eggplant slices, and place the rest of the eggplant on top.

Cover with rest of spaghetti sauce and sprinkle with Parmesan/Romano cheese.

Bake for 30 minutes.

Note:  This is a filling, satisfyingly rich-tasting dish.  Great when served with a side salad.  This recipe makes 6 servings and contains 13 grams of carbohydrates.

Eggplant Parmesan
Eggplant Parmesan | Source

Ground Turkey Stuffed Peppers

 Ingredients:

2 medium sized red peppers

1/2 lb ground turkey

1/4 cup chopped onion

1 tsp minced garlic

1 can (16 oz) pinto beans, drained

1 can (8 oz) tomato sauce

1 tsp cilantro

1 tsp chili powder

1/4 cup fat free sour cream

1/4 cup shredded reduced fat four cheese blend

1/4 cup chopped tomato

Directions:

Preheat oven to 350 degrees.

Cut peppers in half, clean and remove seed and stem.

In large soup pot bring water to a boil, place peppers in water and boil for 3 minutes.

Remove pepper, rinse in cold water and set aside.

In skillet, cook turkey and garlic until all the pink in the turkey is gone.

Stir in beans, tomato sauce, cilantro, and chili powder and bring to a boil.

Simmer, uncovered, for 5 to 6 minutes.

Place pepperss in an ungreased 8" square baking dish.

Spoon mixture into peppers

.Bake, uncovered, for 15 minutes, until peppers are tender.

Top with sour cream, shredded cheese and tomatoes.

Note:  This recipe is extra filling due to the beans.  Add a whole grain roll and you've got a delicious meal.  This recipe serves 4 and contains 31 grams of carbohydrates.

A man too busy to take care of his health is like a mechanic too busy to take care of his tools.

— Spanish Proverb

What is a serving size?

One serving of fruit is:

  • 1 medium piece of fruit
  • 3/4 cup of juice
  • 1/2 cup of chopped fruit

or......

  • 3/4 oz of dried fruit (about a handful)

One serving of vegetables is:

  • 1/2 cup cooked vegetable
  • 1/2 cup raw vegetable
  • 3/4 cup juice

or......

  • 1 cup raw green leaves

One serving of whole grains is:

  • 1/2 cup of pasta
  • 1/2 cup of cooked rice or grain
  • 1 slice whole grain bread

or......

  • 1 cup cereal

Sugar is a type of bodily fuel, yes, but your body runs about as well on it as a car would.

— V. L. Allineare

Which recipe you might be most likely to try?

  • Ground Turkey Stuffed Peppers
  • Eggplant Parmesan
  • Stuffed Zucchini
  • All of them
  • None of them
See results without voting

Getting my lifelong weight struggle under control has come from a process of treating myself as well as I treat others in every way.

— Oprah Winfrey

More by this Author


Comments 28 comments

dahoglund profile image

dahoglund 5 years ago from Wisconsin Rapids

I do have to watch carbohydrates as I am diabetic.Most of the time I manage to keep it level as far as carbs are concerned but not always with the other things.


Genna East profile image

Genna East 5 years ago from Massachusetts, USA

Excellent hub...especially for people who have a problem with diabetes, or need to watch their carb intake in general. Voted up and useful.


Granny's House profile image

Granny's House 5 years ago from Older and Hopefully Wiser Time

Thank you. We all need to eat better. I will try the turkey in the stuffed peppers


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

dahoglund, there's a lot of us out there that have to watch the carbs. Sorry about the diabetes.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

Thanks Genna. I really started looking into carb control when I found out I had the do it myself. Thanks for the rating.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

How true, Granny. We all benefit from eating better. You'll like the turkey stuffed peppers.


ImChemist profile image

ImChemist 5 years ago

Amazing hub , i like this it can help peoples who want to lose their body fat , Rated useful.


dearabbysmom profile image

dearabbysmom 5 years ago from Indiana

Thank you for this hub. I've been trying to get the red meat out of our house and these recipes will really help!


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

ImChesmist, thank you for your comment. It is a good way to lose weight.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

dearabbysmom, I have been slowly doing the same. At times I still find myself longing for a good steak, and I do give into it occassionally. Once in a while, for me, isn't too bad.


izettl profile image

izettl 5 years ago from The Great Northwest

I think I'll give the turkey stuffed peppers a try. I can't bring myself to like eggplant or zucchini, but I do have a good wheat.gluten free zucchini bread. THanks for the tips and recipe!


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

izetti, I love eggplant and zucchini, but I think they might be an acquired taste. I'm on my way to see if you have published that recipe for the zucchini bread.


OpinionDuck profile image

OpinionDuck 5 years ago

If we could only run our cars on simple carbs, just think of the Miles Per Gallon we could achieve.

Great hub.


MPG Narratives profile image

MPG Narratives 5 years ago from Sydney, Australia

So yummy! Voted up and useful thanks KoffeeKlatch Gals. You've also reminded me I haven't cooked stuffed zucchini in ages. :)


crystolite profile image

crystolite 5 years ago from Houston TX

Great and informative hub,thanks fro sharing.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

OpinionDuck, the simple cars may give the cars a fast start up but I think they would run out of gas soon. :)


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

MPG Narrative, if you try any og the recipes, let me know how you liked them.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

You're quite welcome crystolite. I'm glad you enjoyed it.


Om Paramapoonya profile image

Om Paramapoonya 5 years ago

They all sound great! But the one that really triggered my appetite was the turkey stuffed peppers. Thanks, KoffeeKlatch. :)


prasetio30 profile image

prasetio30 5 years ago from malang-indonesia

I found delicious and healthy recipes here. Thanks for writing this. I really enjoy this hub. As usual, I'll show this hub to my mom. Well done, my friend. Rated up!

Prasetio


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

Om, the turkey stuffed peppers are great. Let me know how you like them.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

Thanks prasetio. I'm sure she'll like them.


Just Ask Susan profile image

Just Ask Susan 5 years ago from Ontario, Canada

All of these recipes look excellent. I a big fan of eggplant and zucchini and look forward to trying these. Excellent Healthy Hub voted up and useful!


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

Thanks Just Ask Susan. I love eggplant and zucchini also. I'm always on the lookout for good recipes.


Dim Flaxenwick profile image

Dim Flaxenwick 5 years ago from Great Britain

Great hub. My husband is diabetic so I´m always looking for new recipes. What a bonus you put so much in this hub., Thank you,.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

Thanks Dim. I'm glad you found the recipes useful. They taste great, I'm sure you and your husband will enjoy them.


Peggy W profile image

Peggy W 5 years ago from Houston, Texas

I love eggplant, zucchini and peppers. These recipes all sound like winners! Thanks for sharing them with us. Rating this up and useful.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

Peggy, I love them too. I also love squash. I'l have to put a recipe on that includes them all. Thanks for the rating.

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