06

Prep and o0ok time: 25 minutes

Chill time: 30 minutes

6 servings

1 medium head cauliflower, broken into smaliflorets cup mayonnaise

2 tablespoons lemon juice

2 packets sugar substitute

1/2 teaspoon dried mustard

3 green onions, chopped

1 veryfmely chopped jalapeno pepper or 2 tablespoons chopped green bell pepper (optionat)

salt and pepper

1. Cook cauliflower in a large pot of boiling salted water 10 minutes, until very tender. Drain and rinse under cold water, pat dry.

2. In a large mixing bowl mix mayonnaise, lemon juice, sugar substitute and mustard. Add cauliflower, green onions and pepper, if using. Mix well until vegetables are evenly coated with dressing. Add salt and pepper to taste. Chill 30 minutes for fiavors to blend.

Total carbohydrates per serving: 4 grams (count only 2 "digestible" carbs when doing Atkins); protein: 2 grants; fat: 8 grams; calories: 85

Caesar Salad

As the story goes, the Caesar salad was invented by Caesar Ritz to commemorate the opening of his grand hotel. It has become America's favorite salad. Don't omit the anchovies in the dressing: they don't taste fishy and add lots of flavor.

Prep time: 15 minutes

4 servings

2 gar. ic dm,es, pushed through a press cup mayonnaise

3 canned anchovy fillets, rinsed

1 tablespoon lemon juice

1 teaspoon Worcestershire sauce

2 tablespoons olive oil

2 tablespoons pitts 1/4 cup Parmesan cheese

1 medium head Romaine lettuce, cut into bite-sized pieces

Garlic Croutons (see recipe, bdow)

1.In a food processor, process garlic, mayonnaise, anchovy fillets, lemon juice and Worcestershire sauce until smooth. Add olive oil and 2 tablespoons cheese; blend just to combine.

2.Toss lettuce with dressing until evenly coated. Divide on plates; top with garlic croutons and remaining Parmesan cheese.

Total carbohydrates per serving: 7 grams (count only 4 "digestible" carbs when doing Atkins); protein:3 grams; fat: 24 grams; calories: 264

Garlic Croutons:

Cut 2 slices controlled carb bread into 1/2 inch squares. Toss with 2 teaspoons olive oil and lA teaspoon sail Toast on a baking sheet in a 350℉ oven for 6 to 8 minutes until golden brown. Toss with 1 teaspoon Parmesan cheese, if desired.

To turn Caesar Salad into a hearty main course, add any of the following per serving:

1 grilled or sauteed chicken breast half, cut into strips

6 ounces grilled shrimp

2 hard-boiled eggs, quartered

6 ounces grilled or pan-fried steak, thinly sliced

1 6-ounce can of tuna in water or oil, drained

Asian Cucumber Salad

This light, refreshing salad is a perfect accompaniment to grilled or masted meats.

Prep time: 5 minutes

4 servings

1 English cucumber, peeled and thinly sliced

3 green onions, thinly sliced

1 tablespoon rice wine vinegar

2 teaspoons soy sauce

1 teaspoon sesame oil

1/4 packet sugar substitute

1. Combine all ingredients in a large bowl; toss until combined. SerVe immediately.

Total carbohydrates per serving:3 grams (count only Z.5 "digestible" carbs when doing Atkins); protein:I gram;fat: I gram; calories: 25

Crab and Avocado Salad

Sweet crabmeat and creamy avocado make a light yet filling salad. A mildly spicy dressing brings flavors together. Fresh cooked crabmeat is best, but canned works well, too.

Prep time: 20 minutes

4 servings

3 tablespoons mayonnaise

2 tablespoons lime juice

1 teaspoon cumin

1/2 teaspoon paprika

1 pound lump crabmeag cooked

2 celery stalks, thinly sliced

salt and pepper

1 medium Haas avocado,peeled, pitted and cubed

2 bunches watercress, washed, stems removed

1. In a large bowl, mix mayonnaise, lime juice, cumin and paprika. Add crabmeat and celery. Mix well; add salt and pepper to taste. Gently stir in avocado cubes.

2. Divide watercress on 4 plates; top with salad.

Total carbohydrates per serving: 6 grams (count only 2 "digestible" carbs when doing Atkins); protein: 26 grams; fat: 18 grams; calories: 281

Desserts/Sweets

Ginger Flan

If you aren't partial to the flavor of ginger, omit it and increase the vanilla extract to I tablespoon.

Prep time: 10 minutes

Bake time: 30 minutes

Chill time: 3 hours

6 servings

3 egg yolks

2 eggs

11/2 cups heavy cream

1 cup water

8 packets sugar substitute

1 teaspoon vanilla extract

I tablespoon chopped fresh ginger

1. Heat oven to 350℉. Place a roasting pan on center rack in oven and fill almost halfway with boiling water.

2. In a blender, combine yolks, eggs, cream, water, sugar substitute, vanilla and ginger, process until very smooth. Pour through a sieve into a shallow 1-quart baking dish.

3.Carefully place dish in masting pan (water should come halfway up side). Bake 30 to 35 minutes until a knife inserted in center comes out clean. Tmnsfer to wire rack; cool to room temperature.

4.Spray a piece of plastic wrap with cooking spray; lay directly over fian. Chill 3 hours in refrigerator before serving.

Total carbohydrates per serving: 4 grams (count only 4 "digestible" carbs when doing Atkins); protein: 5 grams; fat: 26 grams; calories: 269

Molten Chocolate Cakes

These chocolatey delights are supposed to be soft in the center—so don't overbake them.

Prep time: 5 minutes

Bake time: 8 to 9 minutes

4 servings

7 tab/espoons butter

AtkinsTM Bake Mix for dusting

2 ounces unsweetened chocolate, coarsely chopped

1 tablespoon AtkinsTM Bake Mix

2 eggs, at room temperature

2 egg yolks, at room temperature

8 packets sugar substitute

1 teaspoon tortilla extract

1.Heat oven to 375℉.Generously grease four 6-ounce custard cups with I tablespoon Imtter and dust with bake mix. Place cups on a baking sheet.

2.Melt remaining 6 tabimpoons butter and chocolate in a double boiler.Remove from heat; cool.Stri in 1 tablespoon bake mix. Transfer to a large bowl.

3.With an electric mixer on high, beat eggs, egg yolks, sugar substitute and vanitta until almost firm peaks form, about 4 minutes.

4.In three additions, fold egg mixture into chocolate mixture. Divide batter in cups.

5.Bake 8 to 9 minutes until toothpick inserted near edge comes out clean and inserted in center comes out coated with batter. Cool 3 minutes. Run knife around edge, turn upside down to release onto serving plates. Serve immediately.

Total carbohydrates per serving: 7 grams (count only $ "digestible" carbs when doing Atkins); protein: 6 grams; fat: 30 grams; calories: 313

Chocolate Truffles

These are just about the easiest confections to make. If you like, place a walnut Or pecan half atop each truffle.

Prep time: 20 minutes

Cook time: 5 minutes

Chill time: 2 hours

Yield: 48

1 cup heavy cream

8 ounces unsweetened chocolate, chopped

13/4 cups granular sugar stbstitute

2 tablespoons unsalted

1 tablespoon vanilla extract

unsweetened cocoa powder (for dusting)

1.In a large saucepan bring cream to a boil. Add chocolate and stir until melted. Remove from heat; add sugar substitute, butter and vanilla extract. Mix until smooth. Transfer to a large bowl. Refrigerate until cool and stiff, about 2 hours.

2.Sift cocoa powder onto a piece of waxed paper. Use a small melon ball scoop to form chocolate balls (or use 2 spoons). Roll in cocoa powder. Place truffles in foil candy holders if desired.

Total carbohydrates per truffle: 2 grams (count only 2 "digestible" carbs when doing Atkins); protein: I gram; fat: S grams; calories: 50

Italian Almond Cream

For a dessert that looks as good as it tastes, serve this with fresh sliced berries.

Prep time: 8 minutes

Cook time: 8 minutes

Chill time: 3 hours

6 servings

1 envelope gelatin

2 cups heavy cream

8 packets sugar substitute

1/2 teaspoon almond extract

1.Lightly spray six 6-ounce custard cups with cooking spray. In small bowl, sprinkle ge!s fin over 3 tablespoons cold water;, let sit 5 minutes until softened. Meanwhile, in medium saucepan, combine cream, lA cup water, sweetener and almond extract. Bring to a boil over medium heat. Remove from heat, add gelatin mixture; stir until melted.

2.Pour mixture into prepared cups. Cover surface with plastic wrap to prevent skin from forming. Refrigerate at least 3 hours. Turn out onto serving plates.

Total carbohydrates per serving: 3 grams (count only 3 "digestible" curbs when doing Atkins): protein: 3 grams; fat: 29 grams; calories: 280

Banana Custard With Candled Pecans

Banana flavor without high-carb bananas! Banana extract is available in most health food stores.

Prep time: 10 minutes

Bake time: 30 minutes

Chill time: 3 hours

6 servings

Custard:

5 egg yolks

6 packets sugar substitute

1/8 teaspoon salt

2 cups heavy cream

1/3 cup water

1 1/2 teaspoons banana extract

1/2 teaspoon vanilla extract

Candied Pecans:

16 packets sugar substitute

6 tablespoons pecans, coarsely chopped

1.Heat oven to 300℉. Place six 6-ounce custard cups in baking pan; set aside. Bring 6 cups of water to a boil.

2.In a medium bowl, whisk yolks, sugar substitute and salt. In medium saucepan over medium-high heat, bring cream and water to a boil; remove from heat.

3. Slowly pour cream into yolk mixture, whisking constantly. Stir h extracts. Pour custard into cups. Place baking pan on oven rack and pour in enough boiling water to come halfway up sides of cups.

4. Bake 30 minutes until custards are just set in the middle. Immediately transfer cups to wire rack. Cool to room temperature, then chill in refrigerator 3 hours. (Before refrigerating, spray 6 small squares of plastic wrap with cooking spray and lay direcUy over custards to prevent skins from forming.)

For candied nuts: Spray a baking sheet with cooking spray; set aside. In small skillet heat sugar substitute and 2

Water over medium high heat about 5 minutes until sugar substitute tums a caramel color. Add nuts; swirl to coat Remove from heat. Pour nuts onto baking sheet; spread into a single layer with a spatula coated with cooking spray. Let cool before removing. Sprinkle pecans over custards just before serving. Total carbohydrates per serving: 7 grams (count only 7 "digestible" carbs when doing Atkins); protein: 5 grams; fat: 39 grams; calories: 393

Sunshine Cake

As close to a chiffon cake as low-carb baking can get. For maximum volume, make sure the egg whites are at room temperature before whipping them.

Prep time: 15 minutes

Bake time: 55 minutes

10 servings

1 3/4 cups Atkins TM Bake Mix

1 cup granular sugar substitute

1/4 teaspoon salt

1 tablespoon grated orange rind

9 egg yolks

3/4 cup cold water

1/2 cup vegetable oil

2 teaslnn,nt, wmiUa extract

12 egg whites, at room temperature

1/2 teaspoon cream of tanar

1. Heat oven to 325℉. In a large bowl whisk bake mix, sugar substitute, salt and orange find. In another bowl, combine yolks, water, oil and vanilla extract. Slowly add liquid to dry mixture; fold in with a rubber spatula to combine. Mix well.

2. With an electric mixer on high, beat whites and cream of tartar until stiff, about 4 minutes.

3. In three additions fold whites into batter. Pour batter into an ungreased 10-inch tube pan. Bake 55 minutes until toothpick inserted in center comes out clean. Cool upside down. (If tube pan does not have legs, invert onto the neck of a heavy bottle.)

4. To unmold, run knife around center and outside of cake.

Total carbohydrates per serving: 8 grams (count only 5.5 "digestible" carbs when doing Atkins); protein: 8 grams; fat: 17 grams; calories: 260

Chocolate Hazelnut Biscotti

Perfect for dunking into decaf coffee or tea, these biscotti are a little more tender than most because they contain sour cream. To keep them crunchy, store in a metal container.

Prep time: 25 minutes

Bake time: 40 minutes

Yield: 40 cookies

1 1/4 cups AtkinsTM Bake Mix

16 packets sugar substitute

1/2 cup unsweetened cocoa powder

1 teaspoon baking soda

1 teaspoon bakingpowder

2 teaspoon salt

1/4 cup sour cream

4 eggs, lightly beaten

2 teaspoons vanilla extract

1 1/2 sticks butter, at room temperature

2 teaspoons decalfeinated espresso powder

1 1/2 cup toasted, chopped hazelnuts

1. Heat oven to 350℉. Whisk together bake mix, sugar substitute, cocoa powder, baking soda, baking powder and salt. In medium bowl mix sour cream, eggs and vanilla extract.

2. In a large bowl, with an electric mixer on medium speed, beat butter 3 minutes until creamy. Beat in espresso powder. Alternately add bake mix mixture and sour cream mixture to butter. Stir in hazelnuts.

3. Divide dough in half. On a baking sheet, form each dough half into a log measuring about 11 inches by 2 1/2 inches (moisten hands if necessary to keep dough from sticking).

4. Bake logs 25 minutes, until almost firm. Transfer sheet to wire rack to cool 10 minutes. Reduce oven temperature to 325℉.

5. Carefully cut logs crosswise with a serrated knife, into 1/2-inch-wide slices. Arrange slices on baking sheet. Bake 15 minutes until firm and crisp. Cool slices on sheet before storing.

Total carbohydrates per biscotti: 2 grams (count only 2 "digestible" carbs when doing Atkins); protein: 3 grams; fat: 6 grams; calories: 75

Pumpkin Pie With Nut Crust

This recipe features a hint of orange flavor in the filling.

Prep and cook time: 15 minutes

Bake time: 10 minutes

Chill time: 3 hours

8 servings

6 ounces (1 1/2 cups) pecan or walnut halves, chopped

18 packets sugar substitute

2 tablespoons butter, softened, plus more for preparing pas

1 packet gelatin

1/4 cup water

1 teaspoon pumpkin pie spice

1 can (15 ounces) pumpkin puree

2 teaspoons grated orange rind

1 1/2 caps heavy cream

2 teaspoons vanilla extract

1. Heat oven to 400℉ Butter a 9-inch springform pan. In medium bowl, combine pecans; 6 packets sugar substitute and butter. Mix well; press onto bottom and 1 inch up sides of prepared pan. Bake 10 minutes, until golden brown. Cool on wire rack.

2. In small bowl sprinkle gelatin over water; let sit 5 minutes until gelatin softens. Meanwhile, in a small skillet over medium heat, toast pumpkin pie spice I to 2 minutes until fragrant, stirring frequently. Reduce heat to low, stir in gelatin mixture and cook 1 to 2 minutes until gelatin melts. Remove from heat; cool to room temperature.

3. Place pumpkin puree in a large bowl and mash with a-fork to loosen; mix in orange rind. In another large bowl, with an electric mixer on high, beat cream, remaining 12 packets sugar substitute and vanilla until soft peaks form. With a rubber spatula, slowly fold in cooled gelatin mixture. In three additions, gently fold whipped cream mixture into pumpkin puree. Pour filling into cooled pie sheM; smooth top. Refrigerate at least 3 hours before serving.

Total carbohydrates per serving: 11 grams (count only 7.5 "digestible" carbs when doing Atkins); protein: 4 grams; fat: 35 grams; calories: 360

Coconut Macaroons

Halfway between a cookie and a candy, these are fun to make with kids. Purchase unsweetened coconut in a health food store.

Prep time: 15 minutes

Bake time: 12 minutes

Yield: 30 macaroons

Atkins TM Bake Mix (for dusting)

egg whites, at room temperature

1 1/2 cups sugar substitute

1/2 teaspoon coconut extract

3 cups grated unsweetened coconut (about 8 ounces)

1. Heat oven to 325℉. Grease 2 baking sheets and dust with bake mix.

2. With an electric mixer, whip egg whites on low until medium peaks form; gradually beat in sugar substitute and coconut extract; continue beating until stiff peaks form.

3. Fold in coconut. Drop mixture by tablespoons onto prepared baking sheets. Shape into little mounds with wet fingertips.

4. Bake 12 minutes; cool on sheets 1 minute; then carefully transfer to wire racks to cool completely.

Total carbohydrates per macaroon: 3 grams (count only 2 "digestible' carbs when doing Atkins); protein: I gram;fat: 5 grams; calories: 59

Carbohydrate Gram Counter

Carbohydrate (in grams)

Portion Food Item Total Carbs "Digestible" Carbs

ALCOHOL

12 fl oz Beer 13.2 12.5

1 fl oz randy, 86 proof 0.0 0.0

4 fl oz Red wine 2.0 2.0

1 fl oz Rum, 80 proof 0.0 0.0

1 fl oz Tequila, 80 proof 0.0 0.0

1 fl oz Vodka, 80 proof 0.0 0.0

4 fl oz White wine, medium 0.9 0.9

BAKING PRODUCTS

2 tbsp All purpose white flour 11.9 11.5

1/4 cup AtkinsTM Bake Mix 6.0 3.0

1 oz Baking chocolate, unsweetened 8.0 3.7

2 tbsp Chocolate chips, semisweet 13.3 12.0

1/2 tsp Cinnamon 0.9 0.3

1/2 tsp Cocoa powder, unsweetened 0.5 0.2

2 tbsp Coconut, dried, unsweetened 2.4 0.8

2 tbsp Coconut milk, canned 0.8 0.5

1 tsp Sugar, brown 4.5 4.5

1 tsp Sugar, white 4.2 4.2

1 tsp Thicken Thin Not/Starch 1.5 0.0

BEANS

1/2 cup Baby lima beans 21.2 14.2

1/2 cup Black beans 20.4 12.9

1/2 cup Red kidney beans 19.8 11.6

1/2 cup Chickpea/Garbanzo beans 22.5 16.2

1/2 cup Great Northern beans 18.7 12.5

2 tbsp Hummus 6.2 4.6

1/2 cup Lentils 19.9 14.2

1/2 cup Navy beans 23.9 18.1

1/2 cup Pinto beans 18.0 11.0

1/2 cup Soybeans 9.9 6.2

BEEF AND VEAL

6 oz All types, unless listed 0.0 0.0

1 oz Beef jerky 3.1 2.6

6 oz Calf liver 10.4 10.4

6 oz Roast beef, deli 2.3 2.3

BREADS, ROLLS AND CRACKERS

1 Bagel, 2 1/2 oz 38.0 36.3

1 Biscuit, 2 oz 27.6 26.6

1 Blueberry muffin, 2 oz 27.4 25.9

1 Bran muffin, 2 oz 23.8 19.8

1 Breadstick, sesame, small 2.2 2.1

1 piece Cornbrcad, 2 1/2" × 21/2" × 1 1/2" 22.7 20.7

1 Corn muffin, 2 oz 29.0 27.1

5 Crackers, butter-type 51.4 49.8

5 Crackers, rye wafers 44.2 31.6

1 Croissant 27.0 27.0

1 English muffin 26.0 24.5

1 slice Italian bread 15.0 14.2

1 Pits pocket bread,6 1/2" diameter 33.4 32.1

1 slice Raisin bread 13.6 12.5

1 slice Rye bread 15.5 13.6

1 Tortilla, corn 12.1 10.8

1 Tortilla, flour, 8" diameter 25.3 25.3

1 slice White bread 14.9 14.2

1 White mil, hard 30.0 28.7

1 slice Whole grain bread 11.8 10.7

CEREALS

1 cup Corn Flakes 24.2 23.4

1/2 cupCream of Rice cereal, cooked 13.9 13.8

1/2 cup Cream of Wheat, cooked 15.8 14.3

1/2 cup Oatmeal, cooked 12.6 10.6

1 cup Puffed Wheat cereal 11.1 10.5

1 cup Raisin Bran 47.1 38.9

1 cup Rice Krispies 22.8 22.5

1 piece American cheese, 2/3 oz slice 0.3 0.3

2 tbsp Blue cheese, crumbled 0.4 0.4

2 tbsp Cheddar cheese, shredded 0.2 0.2

2 tbsp Cream cheese 0.8 0.8

cup Creamed cottage cheese,small curd 2.8 2.8

2 tbsp Fetal cheese, crumbled 0.8 0.8

2 tbsp Fontina cheese, shredded 0.2 0.2

2 tbsp Goat cheese, soft type 0.3 0.3

1 oz Mnscnrpone cheese 0.6 0.6

2 tbsp Monterey Jack cheese, shredded 0.1 0.1

2 tbsp Mozzarella cheese, whole milk, shredded 0.3 0.3

2 tbsp Muenster cheese, shredded 0.2 0.2

2 tbsp Parmesan cheese, shredded 0.3 0.3

1 oz Provolone cheese, diced 0.6 0.6

1/4 cup Ricotm cheese, whole milk 1.9 1.9

2 tbsp Swiss cheese, shredded 0.5 0.5

1 tbsp Balsamic vinegar 2.3 2.3

1 tbsp Capers 0.4 0.1

1 tsp Chili powder 1.4 0.5

1 tbsp Cider vinegar 0.9 0.9

2 tbsp Cranberry sauce 13.5 13.1

1 tsp Dijon mustard 0.6 0.5

1 clove Garlic 1.0 0.9

1 tbsp Ginger, root slices 0.9 0.8

1 tsp Honey 5.8 5.8

1 tsp Horseradish, prepared 0.6 0.4

1 tsp Jam 4.6 4.5

1 tsp Jam, sugar-free 0.3 0.3

1 tbsp Ketchup 4.2 4.0

1 tbsp Maple syrup 13.4 13.4

5 Olives, black 1.4 0.7

5 Olives, green 2.5 2.5

1 tbsp Pesto sauce 1.0 0.6

1 tbsp Pickle relish 5.4 5.2

1 tbsp Red wine vinegar 0.0 0.0

1 tbsp Rice vinegar, seasoned 3.0 3.0

1 tbsp Salsa, red 0.8 0.7

1 tbsp Soy sauce 1.0 1.0

1 tbsp Tahini 3.2 2.5

1 tbsp White wine vinegar 1.5 1.5

1 tsp Worcestershire sauce 0.9 0.9

DESSERTS AND PASTRIES

1 slice Cake, angel food, iA2 cake 29.4 29.2

1 slice Cake, chocolate layer, 3 oz 38.0 36.0

1 slice Cake, pound, I oz 13.8 13.7

1 oz Chocolate, dark 17.9 16.2

1 Cookie, chocolate chip, 1/2 oz 10.3 10.0

1 Cookie, oatmeal, IA oz 12.4 11.9

1 Cookie, sugar, 1/2 oz 10.2 10.1

1 Doughnut, glazed 26.6 25.9

1/2 cup Ice cream, chocolate 18.6 17.8

1/2 cup Ice cream, vanilla 15.6 15.6

1 slice Pie, apple, 1/8 of 9" pie 57.5 55.3

1 slice Pie, lemon med, gue,1/6 of 8" pie 53.3 52.0

1 slice Pie, pecan, 1/8 of 9" pie 63.7 57.6

1 slice Pic, pumpkin, 1/8 of 9" pie 40.9 36.7

EGGS

1 Whole 0.6 0.6

FATS, OHS AND DittY, SINGS

1 tsp Com Oil 0.0 0.0

1 tsp Mayonnaise 0.1 0.1

1 tsp Olive Oil 0.0 0.0

2 tbsp Salad dressing, Blue Cheese 2.3 2.3

2 tbsp Salad dressing, Caesar 0.6 0.5

2 tbsp Salad dressing, Italian 3.0 3.0

2 tbsp Salad dressing, Ranch 1.4 1.4

2 tbsp Salad dressing, Thousand Island 4.8 4.8

1 tsp Sesame oil 0.0 0.0

FRUIT AND FRUIT JUICES

1 Apple, medimn 21.0 17.3

1/4 cup Applesauce 6.9 6.2

1 Apricot, fresh 3.9 3.1

1/4 cup Apricots, dried 24.9 21.3

1 Avocado 14.9 4.8

1 Banana,small 23.7 21.2

1/4 cup Blackberries 4.6 2.7

1/4 cup Blueberries 5.1 4.1

1/4 cup Cantaloupe 3.3 3.0

1/4 cup Cherries 4.8 4.2

1/4 cup Cranberries, raw 3.0 2.0

1 Fig, fresh 9.6 7.9

1/4 cup Grapes 7.1 6.7

1/4 cup Honeydew Melon 3.9 3.6

1/4 cup Juice, apple 14.5 14.4

1/4 cup Juice, grapefruit 11.1 10.9

1 tbsp Juice, lemon 1.3 1.3

1/2 cup Juice, orange 13.4 13.2

1/2 cup Juice, tomato 5.1 4.7

1 Kiwifruit 11.3 8.7

1/4 cup Mango 7.0 6.3

1 Nectarine 16.0 13.8

1 Orange 16.3 12.9

1/4 cup Papaya 3.4 2.8

1 Peach, medium 10.9 8.9

1 Pear, medium 25.1 21.1

1/4 cup Pineapple 4.8 4.3

1 Plum 8.6 7.6

1/4 cup Raspberries 3.6 1.5

1/4 cup Strawberries 2.7 1.8

1 Tangerine 7.8 6.2

1/4 cup Watermelon 2.8 2.6

GRAINS

1/4 cup Barley, pearled, cooked 22.2 19.2

1/4 cup Bulgar wheat, cooked 16.9 12.8

2 tbsp Cornmeal 11.7 10.6

1/2 cup Couscous, cooked 18.2 17.1

1/2 cup Hominy, cooked 11.8 9.7

1/2 cup Rice, brown, cooked 22.4 20.6

1/2 cup Rice, white, cooked 22.3 21.9

1/2 cup Rice, wild, cooked 17.5 16.0

2 tbsp Wheat germ, toasted 7.0 5.2

GR**IES AND SAUCES

2 tbsp Barbecue Sauce 4.0 3.6

1/4 cup Gravy, canned (chicken, beef, turkey, ctc) 3.2 3.0

2 tbsp Hollandaise Sauce 0.3 0.3

1/4 cup Spaghetti/Marinnta Sauce 5.1 4.1

1/4 cup Sweet & Sour Sauce 15.1 15.1

2 tbsp Tartar Sauce 1.2 1.1

2tbsp Teriyaki Sauce 5.7 5.7

1/4 cup Tomato Sauce 4.4 3.5

HERBS

1 tbsp All types 0.1 0.1

LAMB

6 oz All types 0.0 0.0

LUNCH MEATS

3 oz Beef bologna 0.7 0.7

3 oz Beef snlnmi 2.4 2.4

3 oz Deli ham 1.5 l.5

3 oz Pork bolognn 0.6 0.6

3 oz Turkey breast 0.0 0.0

MILK, CREAM AND BUTTER

1 tsp Butter 0.0 0.0

1 cup Buttermilk, 1% low-fat 13.0 13.0

2 tbsp Half'n' Half cream 1.0 1.0

2 tbsp Heavy whipping cream 0.8 0.8

1 oz Milk, chocolate 16.8 15.8

1 cup Milk, 2% 11.7 11.7

1 cup Milk, whole 11.4 11.4

2 tbsp Sour cream 1.2 1.2

1 cup Yogurt, whole milk, plain 11.4 11.4

MISCELLANEOUS

2 tbsp Chicken liver pate, cnnned 1.7 1.7

1 Controlled carb tortilla 12.0 3.0

2 tbsp Almond butter 6.8 5.6

2 tbsp Almonds, whole 3.6 1.4

2 tbsp Hazelnuts, whole 2.8 1.2

2 tbsp Macadamia nuts 2.3 0.9

2 tbsp Peanut butter, natural,no sugar added 6.9 4.8

2 tbsp Peanuts 3.4 1.8

2 tbsp Pecans, chopped 2.1 0.6

2 tbsp Pine nuts 2.4 1.7

2 tbsp Pistachio nuts 4.7 3.1

2 tbsp Pumpkin seeds 3.1 2.4

2 tbsp Sunflower seeds 3.4 1.5

2 tbsp Walnuts, halves 1.7 0.9

PANCAKES, WAFFLES AND FRENCH TOAST

1 slice French toast, frozen 18.9 18.3

1 Pancake, homemade, 6" diameter 21.8 20.7

1 Waffle, homemade, 7" diameter 24.7 23.6

PASTA

1/2 cap Noodles, egg, cooked 19.9 19.0

1/2 cup Pasta/noodles, cooked 19.8 18.6

1/2 cup Pasta, spinach, cooked 18.3 15.9

1/2 cup Pasta, whole wheat, cooked 18.6 16.6

PORK

3 slices Bacon 0.1 0.1

3 slices Canadian bacon 0.9 0.9

6 oz Ham, boneless 0.0 0.0

2 oz Kielbasa 0.8 0.8

6 oz Pork chop, ccnter cut 0.0 0.0

2 oz Pork Frankfurter 1.4 1.4

6 oz Pork, ground 0.0 0.0

6 oz Pork loin, boneless 0.0 0.0

6 oz Pork loin chops 0.0 0.0

2 links Pork sausage 2.0 2.0

6 oz Pork spareribs 0.0 0.0

6 oz Pork tenderloin 0.0 0.0

6 oz Prosciutto 0.9 0.9

POULTRY

6 oz All types, unless listed 0.0 0.0

2 oz Chicken/turkey sausage 0.3 0.3

SEAFOOD

6 oz AH types, unless listed 0.0 0.0

1 oz Anchovies in oil and drained 0.0 0.0

6 oz Clams, canned 8.7 8.7

6 oz Mussels 8.4 8.4

6 oz Oysters 12.5 12.5

6 oz Scallops 3.9 3.9

6 oz Squid 7.0 7.0

6 oz Lobster, whole 2.2 2.2

SNACKS

10 piece Potnto chips 10.6 9.7

10 piece Fretzels 47.5 45.6

1/2 oz Soy nuts 4.5 2.0

10 piece Tortilla chips 11.3 10.2

SOUPS

1 cup Beef broth 1.0 1.0

1 cup Black bean soup 19.8 15.4

1 cup Chicken broth 1.5 1.5

1 cup Chicken noodle soup ??????9.4 8.6

1 cup Cream of tomato soup 22.3 19.6

1 cup Minestrone soup 11.2 10.3

1 cup New England clam chowder 16.6 15.1

1 cup Onion soup 8.2 7.2

1 cup Vegetable soup 19.0 17.8

4 oz Tofu,firm 4.9 2.2

4 oz Tofu, silken 3.3 3.2

8 fl oz Soy milk 4.4 1.2

VEGETABLES

1 Artichoke 13.4 6.9

6 Asparagus spears 3.8 2.4

1/2 cup Beans, green 4.9 2.9

1/2 cup Broccoli 3.9 1.7

6 Brussels sprouts 10.9 7.6

1/2 cup Cabbage, green 1.9 1.1

1 Carrot, medium 7.3 5.1

6Cauliflower fiorets4.4 1.5

1 Celery stalk 1.5 0.8

1Chili pepper 0.0 0.0

4 oz Collards 7.3 3.2

1/2 cup Com 16.014.1

1/2 Cucumber, small 2.5 1.8

1/2 cup Daikon 1.8 1.1

1/2 cup Eggplant 3.3 2.0

1/2 cup Endive 1.8 0.4

1/2 cup Escarole 0.8 0.1

1/2 cup Fennel 3.2 1.8

1/2 cup Greens, mixed 1.6 0.4

1/2 cup Jicama 5.7 2.5

1/2 cup Kale 3.7 2.4

1 Leek 12.6 11.0

1 cup Lettuce, butterhead 1.3 0.7

1 cup Lettuce, romaine 1.3 0.4

1/2 cup Mushrooms, Portobello 1.4 1.0

4 oz Okra 7.5 5.0

1 Onion 9.5 7.5

1/4 cup Onions, green 1.8 1.2

1/2 cup Peas, green 9.9 6.5

1/2 cup Peppers, green 4.8 3.4

1/2 cup Peppers, red 4.8 33

1 Potato, sweet 22.4 19.2

1/2 cup Potato, white 15.4 13.9

1/2 cup Pumpkin 9.9 6.3

1/2 cup Radicchio 0.9 0.7

6 Radishes 1.0 0.5

1/2 cup Rhubarb 2.8 1.7

1 cup Spinach, raw 1.1 0.2

1/2 cup Squash, butternut 10.8 7.9

1/2 cup Squash, spagheta 5.0 3.9

1/2 cup Swiss chard 0.7 0.4

1/2 cup Tomatoes, canned 5.2 4.0

1 Tomato, small 4.2 3.2

1/2 cup Turnips 3.8 2.3

1/2 cup Watercress 0.2 0.0

1/2 cup Squash, summer 2.5 1.4

1 Squash, zucchini 5.7 3.3