Healthy Carb Cookbook for Dummies by Jan McCracken

Author:Jan McCracken [McCracken, Jan]
Language: eng
Format: epub
ISBN: 9780764584763
Publisher: IB Dave's Library
Published: 2005-06-30T07:00:00+00:00

Chapter 11

Visiting the Meat Counter

Recipes in

In This Chapter

This Chapter

ᮣ Living lean with the right kinds of meat

ᮣ Steak Diane

ᮣ Making steak a low-carb option

ᮣ Baked Ham and

Sauerkraut Rolls

ᮣ Cooking up meat a variety of ways

ᮣ Apricot-Glazed Pork

ᮣ Creating ground beef sensations

Roast

ᮣ Herb-Rubbed Pork

Chops with TomatoArugula Salsa

I

ᮣ Parmesan-Garlic Lamb

n this chapter, I get right to the heart of the

Chops with Zucchini

Relish

matter — great recipes for beef, pork, and

ᮣ Beef and Asparagus

lamb. Along the way, I provide you with pointers

Stir-Fry

on selecting lean cuts of meat and using the best

ᮣ Roma Meat Loaf

cooking techniques to make sure your meal comes

ᮣ Cheese-Stuffed Ground

out just right, regardless of the cut of meat you’re

Round Patties

preparing. So, grab your wallet — it’s off to the

butcher with you!

Bringing Lean Meats to the Table

Some low-carb diets — notice I referenced “diets” and not “lifestyle” — call for lots of meat and as much fat as you care to gobble up. In my opinion, this approach is one of the myths of the low-carb diet, because diets high in saturated fats can contribute to heart disease. What’s the real beef about meat and the low-carb lifestyle? Healthy lifestyles are all about moderation, not deprivation. And the fact is that meat is a source of a number of essential nutrients. So, in this section, I discuss the essential nutrients found in meat, provide some insight on watching fats and calories, and give you some suggestions on choosing lean cuts of meat. The essentials: Protein

Feeling full and satisfied is important to the success of the healthy low-carb lifestyle that you’ve chosen, and protein fills the bill. Protein fills you up very 16_584766 ch11.qxd 6/1/05 3:31 PM Page 172

172 Part II: Low-Carb Cooking Made Easy

quickly and helps stave off hunger. It’s a star in producing a slower and steadier increase in blood glucose levels (go to Chapter 2 for an extensive discussion on glycemic index and glycemic load). Protein is an essential nutrient that your body needs. Protein helps fight disease and is essential to your metabolism. Your internal organs, skin, nerves, muscles, tendons, bones, brain, hair, and nails are largely made up of fibrous proteins. And guess what? You need protein to replace the tissue in your body that continuously breaks down.

The great thing about meat is that it’s a complete protein food, meaning it supplies each of the amino acids (think of these as protein building blocks) that your body can’t make on its own. Other foods are incomplete sources of protein. When you eat these foods, you need to combine them in ways that ensure you’re getting all the amino acids you need. So including some lean meat in your low-carb lifestyle is about eating complete protein foods — foods that are protein-efficient, supplying not just some of the essential amino acids but all of them.

I’m not telling you to eat meat three times a day, so please don’t think that this is an eat-a-lot-of-meat section. I’m simply providing you with the upside of the nutrition and protein-efficiency lean meats can provide.

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