Low-Carb, Easy Pantry Meals

[AmeliaJane]

A few months ago my doctor asked me to lower the amount of refined carbs in my diet. I have been doing well with it (I think, waiting for follow-up results) but the one thing I have not been able to figure out is a new set of easy pantry meals. I am talking about the kind of thing where you come home exhausted at the end of the day and throw something quick together out of staples, so that you don't end up with takeout. I used to do some great improvisations based on rice, pasta, couscous etc with various flavors etc. but those are out now. I can still have moderate servings (so I could have scrambled eggs with a piece of toast) but should not be eating meals where carbs are the center of the meal.

All ideas welcomed!

(I do freeze leftovers etc but I sometimes I find myself with nothing on hand.)

[JaneV2.0]

You can use cauliflower in place of rice. Either whiz it in a food processor until it's the consistency of sawdust, then cook or just make cauliflower mash. Then serve something meaty over it. Chef's salads are good, and stir-fry. Soups always work--especially this time of year--and if you put enough vegetables in, no one will miss the rice, noodles, or potatoes. Here are a couple of resources: http://www.genaw.com/lowcarb/recipes.html and http://www.djfoodie.com/

[SteveinMN]

There's also nothing wrong with "just saying no" to the carbs: creating dishes that don't use anything to "fill in" for refined carbs. Though it's not a pantry meal, a salad with some protein but without croutons or a sweet dressing falls into that category. Pantry meals might include stirfries with frozen vegetables and, say, pre-cooked frozen chicken chunks, or tofu/seitan/mock duck. Or portions of chili or eggplant parmagiana or such -- stuff you can make a pan of, portion out, and then freeze.

[JaneV2.0]

Omelets are slightly more dinner-like than scrambled eggs, and there are always frittatas. Or cold-cut wrap-ups with steamed vegetables (keep frozen ones on hand).

[The Storyteller]

A few months ago my doctor asked me to lower the amount of refined carbs in my diet.

Did your doc say refined carbs, or carbs in general? Because rice and potatoes are only refined carbs if they have been highly refined, like white rice and instant potatoes. Brown rice and potatoes are starchy, but they both contain needed nutrients, so they are considered "good carbs" by nutritionists. Same with whole wheat grains vs white flour.

Unless your doctor told you to avoid carbohydrates in general, which is a whole 'nother story. But I somehow think not.

It is important to watch intake of high calorie carbs, just as it is high calorie proteins and fats, but that is mostly because of the calorie density. For example, I limit my intake of potatoes and rice, but not fruits.

[ApatheticNoMore]

Depends. If the diagnosis is diabetes carbs may not be so hot. Now people who really have normal blood sugar can handle some carbs but ... I guess one has to work for normal blood sugar (get some exercise at the very least - fasting and so on help) and some is genetic.

(ok now I actually posted this in the right thread).

[JaneV2.0]

I have two friends who were advised by their doctors to cut carbohydrates recently: one for insulin resistance, and one for neurological problems. The science is finally sinking in.

[The Storyteller]

But the OP said "refined carbs", which is different from carbs in general. Hence, my question.

Personally, I think everyone should cut out refined carbs (breads, sugar, HFCS, etc) as much as possible. But carbs in general? Only by doctor's orders. Otherwise, you are eliminating or severely curtailing an awful lot of highly nutritious stuff.

IMHO. :)

[JaneV2.0]

There are those who say unrefined carbs (grains) that include the bran, or "roughage," do nothing extra but tear up your gut. Here they put a positive spin on this constant irritation: http://www.sciencedaily.com/releases/2006/08/060823093156.htm
The book Fiber Menace has a different take.

Unprocessed fruits and starchy vegetables may be better, but still spike blood sugar, especially when eaten without fat.

[profnot]

Take a look at your pasta recipes then just leave out the pasta.

I cook up a few pounds of boneless, skinless chicken in my slow cooker then put the cooked chicken in smaller containers so I can rotate them from freezer to frig.

Chicken with pesto sauce, pine nuts, and a pinch of grated parmesan is a fav.
Chicken with spaghetti sauce and a pinch of parmesan.
Cold chicken with salsa.
Caesar's salad with chicken.
Tonight is warm chicken with a touch of compound herb butter that I made this past summer. I made lots of it and froze it in ice cube trays so I could thaw one cube at a time then transfer to small baggies.
When I buy a jar of good pesto, I freeze most of it in ice cube trays and use the same way.

I also get the really good soups from the store (like Amy's and Wolfgang Puck) and toss in cooked chicken before microwaving.

Slow cookers are great for stews, too!

[lhamo]

Fritattas are great. My favorite one is with spinach, sausage and feta cheese. I steam the spinach and then squeeze the extra water out. Grill the sausage (I use about a pound), cut into chunks and spread out on the bottom of a large pre-greased pan (I smear a bit of butter around on bottom and sides). Then chop the spinach and spread around, then top with cubes of the feta cheese, then add in a dozen eggs beaten well with about a 1/2 cup of cream and seasoned with salt and pepper. If I have some on hand I'll top with grated cheddar as it helps it get all nice and golden. Bake at 350 for about 40 minutes. Works great as breakfast, lunch or dinner -- hot or cold. Makes about 8 generous servings.