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Low carb… and high fiber?

Say “low carb,” and immediately visions of steak and eggs dance in your heads. Folks somehow have this notion that your mouth will never again chomp into a sandwich or that your diet will devoid on anything fiber-filled. It doesn’t have to be that way. You can have your low carb and get fiber too! Here’s how.

Fiber won’t make you fat!

There is a simple math equation that you need to do to understand how this works. Fiber is a non-nutritive substance that aids in digestion. It isn’t processed in your body like say, a donut would be (which is completely fiberless and filled to overflowing with sugar).

Donuts, when eaten in any kind of quantity, will tend to grow you a rather large posterior. While fiber, eaten in any kind of quantity, will improve your digestion without getting you fat.

Take vegetables for example. Potatoes, corn and a few others aren’t going to be too low carb friendly, but check out broccoli. With a carb count of 1.9 grams per 1/2 serving, the fiber content is 1.1 grams. That means the net carb value is only 0.8. Not too shabby!

Artichoke hearts have 7.8 grams of carbs per 1/2 cup and yet the fiber count is 6 grams. It’s easy to see why donuts do what they do now, isn’t it?

Fiber is also easily obtained through certain seeds like flax and flaxmeal, which makes a great hot cereal. As a matter of fact, 1/4 cup of flaxmeal hot cereal has 13 grams of carbs, but 6 grams of fiber for a net carb count of 7 grams. Compared to the same amount of oatmeal with 18 grams of carbs, 3 grams of fiber for a net carb count of 15 grams. See the difference?

So can you do a low carb diet and still get in the fiber you need! You bet – you just might have to do it a little differently! Here’s a low carb fiber-full recipe to get you started.

Chicken with a Ginger Cream Sauce

Serves 4

4 boneless skinless chicken breast halves — pound to 1/4-inch, if necessary
2 teaspoons butter
Salt and pepper — to taste
2 Tablespoons white wine — or use white grape juice
2 Tablespoons fresh lime juice
1 teaspoon grated fresh ginger
1/8 teaspoon cayenne pepper
1/2 cup chicken broth
1/2 cup half and half (half cream and half milk)

1. In a skillet, over medium-high heat, melt butter. Season chicken with salt and pepper and saute quickly, about 2-3 minutes per side. Remove chicken from the pan and keep warm.

2. Add wine and lime juice to pan; deglaze the pan using a wire whisk and working quickly. Bring it to a boil; now add the chicken broth, half and half, ginger and cayenne.

3. Lower heat immediately (or sauce will break) and cook over medium heat, stirring constantly, about 2 minutes. When sauce has reduced and thickened, taste it and correct the seasoning, if necessary. Serve chicken with sauce over the top.

Per Serving: 205 Calories; 9g Fat (40.3% calories from fat); 24g Protein; 5g Carbohydrate; trace Dietary Fiber; 73mg Cholesterol; 204mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Non-Fat Milk; 1/2 Fat.

Low carb serving suggestions:

Sauteed green beans (throw some garlic in there); a big green salad (watch the carb count on your salad dressings. Higher fat dressings usually have lower carb counts)

Serving suggestions:

Follow LC Suggestion above and add brown rice.

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