Good-carb/low-carb recipes.(The low-carb continuum: experts analyze the health applications: Part 8)(Illustration)

If you're counting carbs, you know that there, are plenty of low-carb options available on the shelves of your local health food store. But if you're also trying to include more whole foods in your diet, try these delicious dishes served up by registered dietitian and the author of The Good Carb Cookbook: Secrets of Eating Low on the Glycemic Index.

 
Chicken Breasts 
Stuffed with Spinach 
& Sun-Dried Tomatoes 
 
SERVES 4 
 
4 cups (moderately packed) fresh 
  spinach, coarsely chopped 
2 to 3 Tbs. sun-dried tomatoes 
  in olive oil and Italian 
  seasonings, drained and julienned 
1/3 cup shredded reduced-fat 
  mozzarella cheese 
2 Tbs. grated Parmesan cheese 
4 5-oz. boneless, skinless chicken 
  breast halves 
1 tsp. dried Italian seasoning 
3/4 tsp. garlic powder 
1/4 tsp. salt 
1/2 tsp. ground black pepper 
1 Tbs. extra virgin olive oil 
 
1. Coat a large nonstick skillet with 
nonstick cooking spray. Add the 
spinach, and cook over medium-high 
heat, 2 minutes, or until the 
spinach is wilted. Remove from 
heat, and toss in the sun-dried 
tomatoes, mozzarella and Parmesan. 
Set aside. 
 
2. Cut a deep pocket into the thickest 
side of each piece of chicken, 
and stuff a quarter of the spinach 
mixture into each pocket. Close by 
pressing flesh together and securing 
with a wooden toothpick, if 
necessary. Combine the Italian 
seasoning, garlic powder, salt and 
pepper, and sprinkle both sides of 
the chicken pieces with some of 
the mixture. 
 
3. Wipe out the skillet, add the 
olive oil, and preheat over medium-high 
heat. Add the chicken, 
and cook for 2 minutes on each 
side, or until nicely browned. 
Reduce heat to medium-low, cover 
and cook for about 8 minutes, turning 
occasionally, until the chicken 
is cooked through. Serve hot. 
 
PER SERVING: 208 CAL; 31G PROT; 7.9G TOTAL 
FAT (2.5G SAT FAT); 2G CARB; 73MG CHOL; 
357MG SOD; 0.5G FIBER 
 
Broccoli-Tomato Salad 
 
SERVES 6 
 
3 cups fresh broccoli florets 
1 1/2 cups grape tomatoes 
1/2 cup chopped red onion 
1/2 cup sliced black olives 
1/4 cup plus 2 Tbs. light olive 
  oil vinaigrette or Italian dressing 
1/2 cup crumbled reduced-fat 
  feta cheese 
 
1. Combine the broccoli, tomatoes, 
onion and olives in a large 
bowl. Pour the dressing over the 
salad, and toss to mix. Add the feta 
cheese, and toss again. 
 
2. Chill for at least 30 minutes 
before serving. 
 
PER SERVING: 73 GAL; 3.6G PROT; 4.6G TOTAL 
FAT (0.9G SAT FAT); 6G CARB; 3MG CHOL; 
264MG SOD; 2G FIBER 
 
Very Veggie Lasagna 
 
SERVES 8 
 
1 Tbs. extra virgin olive oil 
2 cups sliced fresh mushrooms or 
  baby portobello mushrooms 
1 cup chopped union 
3/4 cup shredded carrots 
1 26-oz. jar marinara sauce 
1 14.5-0z. can diced Italian-style or 
  roasted garlic-flavored tomatoes 
15 oz. nonfat or part-skim 
  ...