One criticism of low-carb diets is that they often don't provide enough micronutrients from fruit and vegetables. Just because you eat low-carb doesn't mean every meal has to emphasize meat, however. The following meal ideas can be made with or without meat, while still remaining relatively low in carbohydrates.
Faux Spaghetti
You can prepare a delicious approximation of spaghetti with few of the carbs that pasta provides by substituting either spaghetti squash or grated zucchini for the spaghetti. You can easily cook either vegetable in the microwave. Keep in mind that grated zucchini needs only 2 to 3 minutes of cooking time. After cooking, top them with prepared spaghetti sauce for a quick meal. If you choose not to make your own sauce, check the food label for grams of sugar, as many brands of spaghetti sauce have 6 grams or more per serving -- an amount that can throw a low-carb diet off track.
Stir-Fry
A stir-fry is an efficient way to pack a variety of vegetables into only one meal. Low-carb vegetables that work well in stir-fries include bok choy and other cabbages, broccoli, green beans, snow peas, onions, bell peppers and mushrooms. Use a tablespoon or two of canola oil along with a sprinkle of sesame oil for calories and flavor. Enhance your stir-fry by adding red pepper flakes, chicken broth, garlic, ginger or any number of commercially available sauces with a low sugar content. Serve the stir-fry in a bowl sans rice or other carb-heavy starches.
Meal-Sized Salad
Too often, salads receive the status of side dish, when they can form the basis for an low-carb meal that is packed with fiber and nutrients -- but not too many calories. A diet rich in fiber can help you to eat less at subsequent meals, according to a study published in November 2009 "Phytotherapy Research." Start with 3 to 4 cups of greens, and add other items that meet your fancy. Chopped hard-boiled eggs, grated carrots, julienned jicama, walnuts and broccoli florets all contribute to your low-carb main dish. Top with a simple vinaigrette prepared from olive oil and your favorite vinegar, and you will be sure not to eat the excess carbs that commercially prepared salad dressings can provide.
Roasted Cruciferous Vegetables
Even if you're not normally a fan of Brussels sprouts and other cruciferous vegetables, once you roast them, you may change your mind. Lightly coat halved Brussels sprouts along with broccoli and cauliflower florets with extra-virgin olive oil, toss in some whole garlic cloves and bake in a 425 degree oven for approximately 30 minutes. Add salt and pepper to taste. The roasting brings out the sugars in the vegetables, giving them a rich taste that belies the low number of carbs they provide. Cruciferous vegetables offer health benefits besides fiber and vitamins -- in 2008, researchers at the Roswell Park Cancer Institute found that these tasty vegetables decreased the risk of bladder cancer. Add protein to this meal by serving with a slice of meat or tofu.
References
- "Phytotherapy Research"; Effect of Fenugreek Fiber on Satiety, Blood Glucose and Insulin Response and Energy Intake in Obese Subjects; Jocelyn Mathern, et al.; November 2009
- "Cancer Epidemiology, Biomarkers & Prevention"; Consumption of Raw Cruciferous Vegetables is Inversely Associated with Bladder Cancer Risk; Li Tang, et al.; April 2008
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