A low-carb diet limits the amount of grains and starches in a meal and focuses instead on more dietary proteins and fats. Carbohydrates are necessary to give your body energy but limiting the amount of carbs you consume may help you lose weight. If you are following this type of diet, you may think pasta is off-limits. But, by making a few easy swaps -- like using low-carb noodles or the thread-like flesh of a baked spaghetti squash along with healthy low-carb sauces, you can still enjoy pasta dishes in a low-carbohydrate lifestyle.
Fresh Tomato Sauce
The American Standard Dietary Guidelines suggest consuming between 225 and 325 grams of carbohydrates a day. A low-carb diet advises no more than 150 grams of carbs a day, with some diets limiting carbs to 50 grams or fewer a day. A medium tomato has about 5 grams of carbs. To create a simple, healthy sauce, chop tomatoes and saute them with garlic and a variety of spices such as oregano and basil. This sauce has less than 6 grams of carbs for a half-cup serving. By creating your own sauce instead of purchasing sauce you can regulate the amount of added sugar thereby decreasing the overall carb count.
Colorful Vegetable Sauces
Mushrooms are a low-carb source of lean protein, calcium, vitamin D and potassium. Saute chopped mushrooms with garlic, white wine and fresh herbs to create a healthy and low-calorie sauce that has less than 6 grams of carbs per serving. An abundance of fresh vegetables is essential in a low-carb diet. To create a delicious primavera sauce, steer clear of starchy or sweet vegetables such as potatoes and carrots and focus on dark leafy vegetables such as spinach, broccoli and other low-carb options like peppers and zucchini, which have less than 2 grams of carbs each per serving. Saute chopped vegetables in olive oil with garlic until cooked through but still firm and brightly colored. Adding a variety of freshly chopped herbs enhances their flavors while still keeping the carb and calorie content low.
Luscious Seafood Sauces
Seafood is a great option for a low-carb diet as it is relatively carb-free. Naturally low in calories, it’s also chock full of heart-healthy omegas. Saute peeled shrimp in olive oil, finely chopped garlic, white wine and fresh herbs for a simple sauce with less than 7 grams of carbs per serving. Toss with cooked pasta for a nutritious meal. Though most fish and seafood have virtually no carbs, scallops do have about 5 grams per serving but can be a delicious base for a seafood sauce. Sauté finely chopped garlic in olive oil. Add scallops and sear them until lightly browned, being careful not to cook them too long as they have a tendency to become rubbery. Serve the sauce with whole wheat angel hair pasta or low-carb spaghetti.
Hearty Meat Sauces
Lean meats are an excellent base for a healthy diet, providing loads of vitamins, minerals and filling protein. Poultry is low in carbs and fats, and can be a healthy base for pasta sauce. Slice chicken or turkey sausage and saute with onions, assorted sliced peppers and white wine. Add fresh basil and crushed red chili flakes and serve with the pasta of your choice. A half-cup serving of this sauce has about 12 grams of carbohydrates. Spaghetti with meat sauce, a classic American dish, can still be enjoyed on a low-carb diet. Choose 95-percent lean ground beef and saute with crushed tomatoes, chopped garlic, a finely diced onion, spices and herbs to create a sauce that has less than 11 grams of carbs per serving. Serve this sauce with low-carb pasta or use cooked spaghetti squash for a super-healthy, high-protein meal that’s low in carbohydrates.
www.livestrong.com
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