1001 Low-Carb Recipes Part 15

1 can (14 ounces, or 400 g) artichoke hearts, drained 2 ounces (55 g) prosciutto or good-quality deli ham, thinly sliced cup (50 g) chopped kalamata olives 1 medium tomato cup (10 g) chopped fresh basil 3 tablespoons (45 ml) extra-virgin olive oil 1 tablespoon (15 ml) white wine vinegar 1 clove garlic teaspoon Dijon mustard 1 teaspoon Splenda Coa.r.s.ely chop the artichoke hearts and throw them into a mixing bowl. Cut the prosciutto or ham into strips about 1 inch (2.5 cm) long and inch (6 mm) wide and throw that in, too. Chop the olives and add them; then dice the tomato and put that in. Finally, throw in the chopped fresh basil.

Mix together everything else and pour it over the vegetables. Stir. Let it marinate for several hours before serving.

Yield: 4 servings 4 servings Each serving will have 7 grams protein, 10 grams carbohydrate, and 1 gram fiber, for a usable carb count of 9 grams-but a lot of the fiber in artichokes is in the form of inulin, which has a very low glycemic index, so this is considerably easier on your blood sugar than that 9-gram figure would suggest.

Submarine Salad Here's a salad with everything you'd find in a great submarine sandwich-except the bread! If your grocery store deli doesn't have some of these cold cuts, subst.i.tute your favorites. Except bologna. One slice of bologna, and you've lost your East Coast sub shop accent.

8 cups (160 g) shredded lettuce, loosely packed 1 ounce (30 g) prosciutto or boiled ham 1 ounce (30 g) capacolla 1 ounce (30 g) mortadella 1 ounce (30 g) Genoa salami 1 ounce (30 g) provolone cheese (smoked provolone if you can get it!) 1 ounce (30 g) mozzarella cheese [image]medium red onion, sliced paper-thin 3 tablespoons (21 g) roasted red pepper, diced 4 fresh basil leaves, minced small tomato, sliced in thin wedges 2 tablespoons (30 ml) olive oil clove garlic, crushed 1 tablespoon (15 ml) red wine vinegar 1 dash pepper 1 dash salt Make a bed of lettuce on each of two serving plates.

Slice the meats and cheeses into strips. Arrange artistically on the beds of lettuce. Top that with the onion, diced red pepper, and chopped fresh basil. Add the tomato wedges, too. Now mix together the oil, garlic, vinegar, pepper, and salt. Drizzle it over the salads and then serve.

Yield: 2 servings 2 servings Each with 18 g protein; 13 g carbohydrate; 5 g dietary fiber; 8 g usable carbs.

Italian Roast Beef Salad This makes a great meal, all from deli roast beef! Feel free to use leftover steak in this instead if you have that.

8 cups (160 g) bagged European or Italian blend greens cup (40 g) thinly sliced sweet red onion medium green pepper, sliced into small strips 3 tablespoons (45 ml) extra-virgin olive oil teaspoon minced garlic or 1 clove garlic, crushed 1 tablespoons (23 ml) balsamic vinegar teaspoon spicy brown or Dijon mustard cup (30 g) crumbled Gorgonzola 4 ounces (115 g) sliced deli roast beef 2 tablespoons (18 g) toasted pine nuts Place the greens, onion, and green pepper in a large salad bowl. Combine the oil and garlic, pour over the salad, and toss well. Stir together the balsamic vinegar and mustard and set them aside.

Crumble the Gorgonzola (if you didn't buy it precrumbled) and add it to the salad. Slice the roast beef into strips and throw it in there, too. Pour the balsamic vinegar mixture over the whole thing and toss very well. Pile onto 2 serving plates, top each with a tablespoon of pine nuts, and serve.

Yield: 2 servings 2 servings Each with 19 grams of carbohydrates and 9 grams of fiber, for a total of 10 grams of usable carbs and 27 grams of protein. You'll also get 1,153 milligrams of pota.s.sium and 247 milligrams of calcium, plus almost three times your daily requirements of vitamins C and A, and 100 percent of your daily requirement of folacin.

Gorgonzola is the Italian version of blue cheese. It is a bit milder and creamier than most blue cheeses. If you can't find it, subst.i.tute any blue cheese you like.

French Vinaigrette Dressing No, this is not that sweet, tomatoey stuff that somehow has gotten the name "French dressing." No Frenchman would eat that stuff on a bet! This is a cla.s.sic vinaigrette dressing.

teaspoon salt teaspoon pepper to[image] cup (60 to 80 ml) wine vinegar cup (60 to 80 ml) wine vinegar teaspoon Dijon mustard cup (180 ml) extra-virgin olive oil Put all the ingredients in a container with a tight lid and shake well. Shake again before pouring over salad and tossing.

Yield: 12 servings 12 servings Each with only a trace of carbohydrates, fiber, and protein.

The French Vinaigrette and Italian Vinaigrette Dressing recipes make approximately enough for two big, family-size salads, but feel free to double them and keep them in the fridge.

Italian Vinaigrette Dressing Add a little zip to the French Vinaigrette, and you've got Italian Vinaigrette.

[image]cup (80 ml) wine vinegar 2 cloves garlic, crushed teaspoon oregano teaspoon basil 1 or 2 drops hot pepper sauce [image]cup (160 ml) extra-virgin olive oil Put all the ingredients in a container with a tight-fitting lid and shake well.

Yield: 12 servings 12 servings Each with 1 gram of carbohydrates, a trace of fiber, and a trace of protein.

Variation: Creamy Italian Dressing. This is a simple variation on the Italian Vinaigrette. Just add 2 tablespoons of mayonnaise to the Italian Vinaigrette Dressing and whisk until smooth.

Big Italian Restaurant Dressing This is my clone of the dressing from a popular Italian restaurant chain-minus the sugar, of course.

cup (120 ml) white vinegar [image]cup (80 ml) water [image]cup (80 ml) olive oil cup (6 g) Splenda 2 tablespoons (30 g) grated Romano cheese 2 tablespoons (30 ml) beaten egg 1 teaspoons salt 1 teaspoon lemon juice 1 clove garlic, crushed 1 tablespoon (3.8 g) minced parsley 1 pinch dried oregano 1 pinch red pepper flakes teaspoon guar or xanthan This one's really easy: Just a.s.semble everything in your blender and run the sucker for 10 to 15 seconds. Keep in an airtight container in the fridge.

Yield: 1 cups (360 ml), or 12 servings of 2 tablespoons (30 ml) 1 cups (360 ml), or 12 servings of 2 tablespoons (30 ml) Each with 1 g protein; 1 g carbohydrate; trace dietary fiber, 1 g usable carb.

If you're uncomfortable using 2 tablespoons (30 ml) of raw egg, you can use egg subst.i.tute or pasteurized eggs instead.

Raspberry Vinaigrette Dressing This dressing is so sweet and tangy. Raspberry vinaigrette is a favorite you'll get to enjoy more often once you're making your own low-carb variety.

cup (60 ml) Raspberry Vinegar (see below) cup (60 ml) canola or other bland oil 3 tablespoons plus 1 teaspoon (45 g) mayonnaise 1 teaspoon spicy brown or Dijon mustard Pinch salt and pepper Blend all the ingredients and store in the refrigerator in a container with a tight-fitting lid.

Yield: 6 servings 6 servings Each with a trace of carbohydrates, fiber, and protein.

To make your own raspberry vinegar, combine cup (120 ml) white vinegar, teaspoon raspberry cake flavoring (this is a highly concentrated oil in a teeny little bottle), and 3 tablespoons (4.5 g) Splenda and store in a container with a tight-fitting lid. This makes about cup (120 ml), with 11.5 grams of carbohydrates in the whole batch or 1.5 grams of carbohydrates per tablespoon, with no fiber, and no protein.

c.u.min Vinaigrette This dressing is good with anything South-of-the-Border-ish or Middle Eastern, for that matter.

[image]cup (160 ml) olive oil [image]cup (80 ml) lemon juice 2 teaspoons ground c.u.min Salt and pepper to taste Just whisk everything together and toss with your salad.

Yield: 1 cup (240 ml), or 8 servings of 2 tablespoons (30 g) 1 cup (240 ml), or 8 servings of 2 tablespoons (30 g) Each with trace protein; 1 g carbohydrate; trace dietary fiber; 1 g usable carb.

Sweet Poppy Seed Vinaigrette cup (12 g) Splenda cup (60 ml) white wine vinegar 3 tablespoons (45 ml) olive oil 2 teaspoons minced red onion 1 teaspoons poppy seeds 1 teaspoon paprika teaspoon salt Measure everything into a bowl, whisk it together, and it's ready to go!

Yield: Makes roughly cup (120 ml), or 4 servings of about 2 tablespoons (30 ml) Makes roughly cup (120 ml), or 4 servings of about 2 tablespoons (30 ml) Each with trace protein; 2 g carbohydrate; trace dietary fiber; 2 g usable carbs.

Sun-Dried Tomato Basil Vinaigrette 8 sun-dried tomato halves 2 tablespoons (30 ml) balsamic vinegar 2 tablespoons (30 ml) red wine vinegar 2 cloves garlic, crushed teaspoon salt cup (120 ml) extra-virgin olive oil 4 teaspoons dried basil, or 2 tablespoons (5.3 g) fresh, minced Chop the sun-dried tomatoes quite fine. Now simply whisk everything together and toss with your salad.

Yield: Makes roughly Makes roughly[image] cup (160 ml), or about 5 servings of 2 tablespoons (30 ml) cup (160 ml), or about 5 servings of 2 tablespoons (30 ml) Each with 1 g protein; 5 g carbohydrate; 1 g dietary fiber; 4 g usable carbs.

Balsamic-Parmesan Dressing 3 tablespoons (45 ml) balsamic vinegar [image]cup (80 ml) extra-virgin olive oil 1 tablespoon (14 g) mayonnaise 2 cloves garlic, crushed 1 teaspoon grated onion teaspoon salt or Vege-Sal teaspoon pepper 1 teaspoon spicy brown or Dijon mustard 1 tablespoon (6.3 g) grated Parmesan cheese Whisk all the ingredients together until smooth. Store in a container with a tight-fitting lid and shake or whisk again before tossing with salad.

Yield: 6 servings 6 servings Each with 1 gram of carbohydrates, a trace of fiber, and a trace of protein.

Citrus Dressing 2 tablespoons (30 ml) lemon juice 2 tablespoons (30 ml) lime juice 1 tablespoon (15 ml) white vinegar 2 tablespoons (30 ml) canola oil teaspoon orange extract 1 tablespoon (1.5 g) Splenda 1 teaspoons sugar-free imitation honey Simply combine everything in a bowl and whisk together. Alternately, a.s.semble the ingredients in your blender and run it for a few seconds.

Yield: 4 to 5 servings 4 to 5 servings a.s.suming 4 servings, each will have trace protein; 2 g carbohydrate; trace dietary fiber; 2 g usable carbs. a.n.a.lysis does not include polyol in imitation honey.

Greek Lemon Dressing The use of lemon juice in place of vinegar in salad dressings is distinctively Greek.

cup (180 ml) extra-virgin olive oil cup (60 ml) lemon juice 2 tablespoons (10.8 g) dried oregano, crushed 1 clove garlic, crushed Salt and pepper Put all the ingredients in a container with a tight-fitting lid and shake well.

Yield: 12 servings 12 servings Each with 1 gram of carbohydrates, a trace of fiber, and a trace of protein.

This is best made at least a few hours in advance, but don't try to double the recipe and keep it around. Lemon juice just doesn't hold its freshness the way vinegar does.

Soy and Sesame Dressing 2 tablespoons (30 ml) soy sauce 1 tablespoons (25 ml) oil 1 tablespoons (25 ml) rice vinegar 1 tablespoon (1.5 g) Splenda 1 clove garlic, crushed teaspoon dark sesame oil 1 teaspoons lemon juice teaspoon pepper Simply whisk everything together or whirl in your blender.

Yield:[image] cup (80 ml), or 3 servings of 2 tablespoons (30 ml) cup (80 ml), or 3 servings of 2 tablespoons (30 ml) Each with 1 g protein; 2 g carbohydrate; trace dietary fiber; 2 g usable carbs.

Orange Bacon Dressing 3 tablespoons (45 ml) bacon grease cup (60 ml) white wine vinegar 1 tablespoon (15 ml) lemon juice 1 tablespoons (2.25 g) Splenda teaspoon orange extract Simply combine everything in a bowl and whisk together.

Yield: cup (120 ml), or 4 servings of 2 tablespoons (30 ml) cup (120 ml), or 4 servings of 2 tablespoons (30 ml) Each with trace protein; 1 g carbohydrate; trace dietary fiber; 1 g usable carb.

Ginger Salad Dressing cup (40 g) minced onion cup (120 ml) canola oil [image]cup (80 ml) rice vinegar 2 tablespoons (30 ml) water 2 tablespoons (20 g) grated ginger 2 tablespoons (20 g) diced celery 2 tablespoons (30 g) Dana's No-Sugar Ketchup (page 463) 4 teaspoons soy sauce 2 teaspoons Splenda 2 teaspoons lemon juice teaspoon salt teaspoon pepper 1 clove garlic Simply a.s.semble everything in your blender and run for 10 to 15 seconds. Store in a snap-top container in the fridge.

Yield: 1 cups (360 ml), or 12 servings of 2 tablespoons (30 ml) 1 cups (360 ml), or 12 servings of 2 tablespoons (30 ml) Each with trace protein; 2 g carbohydrate; trace dietary fiber; 2 g usable carbs.

Tangy "Honey" Mustard Dressing You know that honey, despite being "natural," is pure sugar, right? Make this instead.

cup (60 ml) canola oil 2 tablespoons (30 ml) apple cider vinegar 2 tablespoons (30 ml) spicy brown or Dijon mustard 1 tablespoon plus 2 teaspoons (2.5 g) Splenda [image]teaspoon pepper [image]teaspoon salt Combine all ingredients and store in a container with a tight-fitting lid.

Yield: 6 servings 6 servings Each with 1 gram of carbohydrates, a trace of fiber, and a trace of protein.

This makes a little over cup (120 ml), or just enough for one big salad, but feel free to double or even quadruple this recipe.

Catalina Dressing Catalina dressing and its close relative, that red stuff that calls itself "French Dressing" (I'm betting it has nothing to do with French cuisine!), are some of the more sugary dressings on the market. I kept thinking I should come up with a low-carb version, but the truth is, I never liked the stuff. So when reader Emily Borman wrote me, asking me if I had a low-carb version, I jumped at the chance! I found a Catalina recipe, rewrote it with no-sugar ketchup and Splenda, and sent it to her. She promptly tried it, tweaked it with more ketchup and Splenda, and sent back the results. So here, thanks to Emily, is a Catalina dressing recipe for all you fans!

cup plus 2 tablespoons (150 g) Dana's No-Sugar Ketchup (page 463) cup plus 2 tablespoons (16 g) Splenda [image]cup (160 ml) canola or peanut oil [image]cup (160 ml) red wine vinegar 2 cloves garlic, crushed 2 tablespoons (20 g) minced onion Salt to taste Simply a.s.semble everything in a bowl or your blender and whisk or blend it together. Store in an airtight container in the fridge.

Yield: 1 cups (420 ml), or 14 servings of 2 tablespoons (30 ml) 1 cups (420 ml), or 14 servings of 2 tablespoons (30 ml) Each with 1 g protein; 4 g carbohydrate; 1 g dietary fiber; 3 g usable carbs.

Blue Cheese Dressing 2 cups (450 g) mayonnaise cup (120 ml) b.u.t.termilk cup (115 g) small-curd cottage cheese teaspoon Worcestershire sauce 1 clove garlic, crushed 1 teaspoon salt or Vege-Sal 3 ounces (85 g) crumbled blue cheese Whisk together the mayonnaise, b.u.t.termilk, cottage cheese, Worcestershire, garlic, and salt, mixing well. Gently stir in the blue cheese to preserve some chunks. Store in a container with a tight-fitting lid.

Yield: Makes roughly 3 cups (720 ml) Makes roughly 3 cups (720 ml) A 2-tablespoon (30-ml) serving has 1 gram of carbohydrates, a trace of fiber, and 2 grams of protein.

Ranch Dressing 1 cup (225 g) mayonnaise 1 cup (240 ml) b.u.t.termilk 2 tablespoons (12 g) finely chopped scallions teaspoon onion powder 2 tablespoons (7.6 g) minced fresh parsley 1 clove garlic, crushed teaspoon paprika [image]teaspoon cayenne pepper or a few drops of hot pepper sauce teaspoon salt teaspoon black pepper Combine all ingredients well and store in the refrigerator in a container with a tight-fitting lid.

Yield: Makes about 24 servings Makes about 24 servings Each with 1 gram of carbohydrates, a trace of fiber, and 1 gram of protein.

Parmesan Peppercorn Dressing 2 tablespoons (30 ml) olive oil 3 tablespoons (42 g) mayonnaise 2 tablespoons (30 ml) wine vinegar 3 tablespoons (18.8 g) grated Parmesan cheese 1 teaspoon freshly ground black pepper (Coa.r.s.e-cracked pepper will do, if you don't have a pepper mill.) Blend all the ingredients and store in the refrigerator in a container with a tight-fitting lid.

Yield: 6 servings 6 servings Each with 1 gram of carbohydrates, a trace of fiber, and 1 gram of protein.

Creamy Garlic Dressing Look at all that garlic! If you plan to get kissed, make sure you share this salad with the object of your affections.

cup (115 g) mayonnaise Pinch each of pepper and salt 8 cloves garlic, crushed 2 tablespoons (30 ml) olive oil 2 tablespoons (30 ml) wine vinegar Combine all the ingredients well and store in the refrigerator in a container with a tight-fitting lid.

Yield: 6 servings 6 servings Each with 2 grams of carbohydrates, a trace of fiber, and a trace of protein.

This is only enough for one big salad, but I wouldn't double it; I'd make this one fresh so the garlic flavor will be better.

Caesar Dressing If you cannot use raw eggs, you could use Egg Beaters or check your grocery store for pasteurized eggs. This is far better than any bottled Caesar dressing I've found, even if it's not quite as wonderful as what I had on my honeymoon in Mexico-although I suspect that the atmosphere had something to do with that.

cup (60 ml) lemon juice cup (60 ml) olive oil 1 teaspoon pepper 1 teaspoons Worcestershire sauce 1 clove garlic, peeled and smashed teaspoon salt or Vege-Sal 1 raw egg cup (50 g) grated Parmesan 2 inches (5 cm) anchovy paste (You could use an anchovy fillet or two if you prefer, but anchovy paste is handier, and it keeps forever in the fridge.) Put everything in a blender, run it for a minute, and toss with one really huge Caesar salad- dinner-party-sized-or a couple of smaller ones. Use it up pretty quickly and keep it refrigerated because of the raw egg.

Yield: 8 servings 8 servings Each with 1 gram of carbohydrates, a trace of fiber, and 3 grams of protein.

If you'd like this a little thicker, you could add teaspoon of guar or xanthan to the mix.

Coleslaw Dressing Virtually all commercial coleslaw dressing is simply full of sugar, which is a shame, since cabbage is a very low-carb vegetable. I just love coleslaw, so I came up with a sugar-free dressing.

cup (115 g) mayonnaise cup (115 g) sour cream 1 to 1 tablespoons (15 to 23 ml) apple cider vinegar 1 to 1 teaspoons prepared mustard to 1 teaspoon salt or Vege-Sal to 1 packet artificial sweetener, or 1 teaspoon of Splenda Combine all the ingredients well and toss with coleslaw.

Yield: 12 servings 12 servings Each with 1 gram of carbohydrates, with a trace of fiber, and a trace of protein.

You may, of course, vary these proportions to taste. Also, a teaspoon or so of celery seed can be nice in this for a little variety. I use this much dressing for a whole head of cabbage. If you're used to commercial coleslaw, which tends to be simply swimming in dressing, you may want to double this or use this recipe for half a head.

7.

Soups

California Soup This makes a quick and elegant first course.

1 large or 2 small, very ripe black avocados, pitted, peeled, and cut into chunks 1 quart (960 ml) chicken broth, heated Put the avocados in a blender with the broth, puree until very smooth, and serve.

Yield: 6 servings (as a first course) 6 servings (as a first course) Each with 3 grams of carbohydrates and 1 gram of fiber, for a total of 2 grams of usable carbs and 4 grams of protein.

If you like curry, you've got to try this: Melt a tablespoon (14 g) or so of b.u.t.ter in a small saucepan and add teaspoon or so of curry powder. Cook for just a minute and then add the mixture to the blender with the broth and avocados.

Corner-Filling Consomme 2 tablespoons (28 g) b.u.t.ter 4 ounces (115 g) sliced mushrooms 1 small onion, sliced paper-thin 1 quart (960 ml) beef broth 2 tablespoons (30 ml) dry sherry teaspoon pepper Melt the b.u.t.ter in a skillet and saute the mushrooms and onions in the b.u.t.ter until they're limp. Add the beef broth, sherry, and pepper. Let it simmer for 5 minutes or so, just to blend the flavors a bit, and serve.

Yield: 6 appetizer-size servings 6 appetizer-size servings Each with 5 grams of carbohydrates and 1 gram of fiber, for a total of 4 grams of usable carbs and 8 grams of protein.

Peanut Soup If you miss split pea or bean soup, try this. Try it even if you don't miss other soups-you may find you have a new favorite.

3 tablespoons (42 g) b.u.t.ter 2 or 3 ribs celery, finely chopped 1 medium onion, finely chopped 2 quarts (1.9 L) chicken broth teaspoon salt or Vege-Sal 1 cups (325 g) natural peanut b.u.t.ter (I use smooth.) 1 teaspoon guar gum (optional) 2 cups (420 ml) half-and-half or heavy cream Salted peanuts, chopped Melt the b.u.t.ter in a skillet and saute the celery and onion in the b.u.t.ter. Add the broth, salt, and peanut b.u.t.ter, and stir. Cover and simmer on the lowest temperature for at least 1 hour, stirring now and then.

If you're using guar gum (it makes the soup thicker without adding carbs; most peanut soup is thickened with flour), scoop 1 cup (240 ml) of the soup out of the pot about 15 minutes before you want to serve it. Add the guar gum to this cup, run the mixture through the blender for a few seconds, and whisk it back into the soup.

Stir in the half-and-half and simmer for another 15 minutes. Garnish with the peanuts.

Yield: 5 servings 5 servings The carb count will depend on what brand of natural peanut b.u.t.ter you use (they have varying amounts of fiber) and whether you use half-and-half or heavy cream. Figure each serving has about 19 grams of carbohydrates and 3 grams of fiber, for a total of 16 grams of usable carbs and 29 grams of protein.

If your slow cooker will hold this quant.i.ty of ingredients (mine will), it's ideal for cooking this soup. Set it on High, cover it, and let it go for 2 to 3 hours.

Artichoke Soup 3 to 4 tablespoons (42 to 56 g) b.u.t.ter 1 small onion, finely chopped 2 stalks celery, finely chopped 1 clove garlic, crushed 1 can (14 ounces, or 400 g) quartered artichoke hearts, drained 4 cups (0.9 L) chicken broth, divided teaspoon guar or xanthan 1 cup (240 ml) half-and-half Juice of lemon Salt or Vege-Sal Pepper In a heavy skillet, melt the b.u.t.ter and saute the onion, celery, and garlic over low to medium heat. Stir from time to time.

Drain the artichoke hearts and trim off any tough bits of leaf that got left on. Put the artichoke hearts in a food processor with the S-blade in position. Add cup (120 ml) of the chicken broth and the guar gum and process until the artichokes are a fine puree.

Sc.r.a.pe the artichoke mixture into a saucepan, add the remaining chicken broth, and set over medium-high heat to simmer.

When the onion and celery are soft, stir them into the artichoke mixture. When it comes to a simmer, whisk in the half-and-half. Bring it back to a simmer, squeeze in the lemon juice, and stir again. Add salt and pepper to taste. You can serve this immediately, hot, or in summer you can serve it chilled.

Yield: 6 servings 6 servings Each with 10 grams of carbohydrates and 3 grams of fiber, for a total of 7 grams of usable carbs and 4 grams of protein. (Note: Much of the carbohydrates in artichokes is inulin, which remains largely undigested, so this carb count is actually misleadingly high.) Olive Soup Olives are so good for you that you should be eating more of them! This makes a fine first course.

4 cups (0.9 L) chicken broth, divided teaspoon guar or xanthan 1 cup (100 g) minced black olives (You can buy cans of minced black olives.) 1 cup (240 ml) heavy cream cup (60 ml) dry sherry Salt or Vege-Sal Pepper Put cup (120 ml) of the chicken broth in the blender with the guar gum and blend for a few seconds. Pour into a saucepan and add the rest of the stock and the olives.

Heat until simmering and then whisk in the cream. Bring back to a simmer, stir in the sherry, and add salt and pepper to taste.

Yield: 6 servings 6 servings Each with 3 grams of carbohydrates and 1 gram of fiber, for a total of 2 grams of usable carbs and 2 grams of protein.