Healthy Foods: How to Do Healthy and Low Carb

Say “low carb” and immediately visions of steak and eggs dance in your head. Folks somehow have this notion that your mouth will never again chomp into a sandwich or that your diet will be devoid of anything fiber-filled.

Phooey, I say! It doesn’t have to be that way. You can have your low-carb and get the fiber too! Here’s how.

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 my friend 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 flax meal, which makes a great hot cereal. As a matter of fact, 1/4 cup of flax meal 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, and 3 grams of fiber for a net carb count of 15 grams. See the difference?

So I ask you? 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 recipe from our Low-Carb Dinner Answers menu:

Chicken with a Ginger Cream Sauce

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Servings 4 servings


  • 4 6-oz. boneless skinless chicken breast halves pound to 1/4-inch, if necessary
  • 2 teaspoons butter
  • Sea salt and freshly ground black pepper to taste
  • 2 tablespoons white wine or use white grape juice with a splash of vinegar – higher carb count this way
  • 2 tablespoons fresh lime juice
  • 1 teaspoon grated fresh ginger
  • 1/8 teaspoon cayenne pepper
  • 1/2 cup low sodium chicken broth
  • 1/2 cup half and half


  • 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.
  • Add wine (or juice/vinegar) 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. 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.
Tried this recipe?Let us know how it was!

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