| Carbs at your Picnic? Even for experienced outdoor chefs, this grilling season could present some new challenges. Between 25 and 60 million Americans - depending on which survey you believe - are following low-carb diets, so chances are there'll be at least one of them at your Memorial Day cookout. There's no reason to worry if you're serving steak or hamburgers. (The dieters will just ditch the buns.) But ribs and barbecued chicken are a different matter, thanks to the thick, spicy, tomatoey sauce that coats every bite. Tomatoes and spices aren't high in carbs, so where's the problem? Just look at a typical barbecue sauce recipe, or the label on a jar of commercial sauce, and you'll spot the carb culprit at once. "Barbecue sauce recipes routinely start with sugary commercial ketchup, and then add a cup or more of sugar," author Dana Carpender observes in her latest cookbook, "The Low-Carb Barbecue Book: Over 200 Recipes for the Grill and Picnic Table." Carpender has become a guru of sorts of the low-carb movement, writing several cookbooks, a nationally syndicated column and an online newsletter on the subject. In her new book, she offers reduced carbohydrate versions of barbecue classics such as pulled pork and barbecued brisket. To replace the brown sugar in many sauces, Carpender suggests a combination of molasses and Splenda, a no-carbohydrate, no-calorie sweetener that measures like sugar and can stand up to the heat of the grill. It's a strategy that also is used by Angela Mershon, a Medford, N.J., resident who teaches cooking classes at several schools and cookware stores around the area. In July, she'll demonstrate how to make a variety of low-carb grilled dishes in classes at Sur La Table in Marlton and Kitchen Kapers in Moorestown. "Grilling is probably the easiest way to maintain a low-carb diet," says Mershon. One of her favorite seasonings for grilled foods is a dry rub, a combination of salt and dried spices and seasonings. The rub gives the food so much flavor that it doesn't need a sauce, even a low-carb one. Rubs are easy to make, and can be varied to create many different flavors, says Mershon. All you have to do is cover the outside of the food with the seasonings - you can do this several hours ahead, if you like - then grill at the last minute. Serving salsas instead of sweetened sauces with grilled foods is another way Mershon likes to add color and flavor with a minimum of carbs. Tomatoes, peppers and onions are the standard ingredients, but a little diced fruit makes a nice addition to salsas for fish and chicken. Some dieters in the first stages of Atkins or South Beach won't touch fruit, but in general, the carbs in salsas are low enough to make them acceptable to most people who are watching their carbs. For her part, Mershon avoids sugar and processed carbohydrates, but still eats plenty of fruits and vegetables. "I don't believe in eliminating a whole kind of food," she says. That seems like the right attitude to have to have on the brink of summer, when area fields and orchards offer such a bounty of fresh, healthy Carb friendly Recipes Sun-Dried Tomato Deviled Eggs Net Carbs1 grams This lightly spicy, colorful and creamy variation of deviled eggs makes a perfect first course or high-protein snack. 1 dozen large eggs 2 tablespoons mayonnaise 1 tablespoon sour cream 2 teaspoons minced sun-dried tomatoes in oil, drained on paper towels 1 teaspoon Dijon mustard 1 teaspoon minced red onion 1 small garlic clove, minced 1/4 teaspoon hot pepper sauce 1/4 teaspoon salt 1. Place eggs in a saucepan in a single layer with water to cover by 1”. Bring to a boil; cover, remove from heat and let stand 18 minutes. Peel, then halve eggs lengthwise. Transfer yolks to a large mixing bowl. 2. Mash yolks finely with a fork, adding mayonnaise and sour cream until fluffy. Fold in remaining ingredients. Spoon filling into egg halves evenly, mounding slightly. Store refrigerated in an airtight container. Roasted Chicken Salad Net Carbs8 grams Try the cooking method used below and say good-bye forever to rubbery chicken breasts. If you are on Induction, substitute lower carb jicama for apples and omit the currants. 1 tablespoon paprika 1 tablespoon onion powder 1 1/4 teaspoons salt, divided 8 boneless, skinless chicken breast halves (5 to 6 ounces each, without tenderloins) 4 teaspoons olive oil 2/3 cup mayonnaise 1 1/2 tablespoons fresh lemon juice 1/2 cup very thinly sliced red onion 2 tablespoons currants, optional 2 medium Gala, Fuji, or Delicious apples, peeled, cored and cut into 1/2 inch dice 1. Heat oven to 350°F. To make rub, combine paprika, onion powder and 1 teaspoon of the salt in a cup. Pat chicken dry with paper towels; sprinkle both sides evenly with the rub. 2. Heat 2 teaspoons oil in a large nonstick ovenproof skillet over medium-high heat. Add half the chicken; cook 1 1/2 minutes per side, until browned. Transfer breasts to a baking sheet. Repeat with remaining oil and chicken. Bake chicken 10 to 12 minutes, just until cooked through. Wrap chicken in foil and let stand 5 minutes. Cut into 1” chunks. 3. Meanwhile, stir together mayonnaise, lemon juice and remaining 1/4 teaspoon salt in a large bowl. Add onion, currants, apples and chicken; toss to coat. Store refrigerated in an airtight container. Lemon and Herb Green Bean Salad Net Carbs6 grams You can keep your green bean salad bright by cooking the beans in salted water and flavoring them with nonacidic lemon peel instead of lemon juice. 2 pounds green beans, trimmed 1 1/2 tablespoons extra-virgin olive oil 1 teaspoon finely minced fresh marjoram or oregano 3/4 teaspoon salt 1 small onion, very thinly sliced 2 tablespoons chicken broth Lemon wedges, optional 1. Fill a large saucepan two-thirds full with water and bring to a boil. Add beans and cook 6 to 8 minutes, until just tender and still bright green. Transfer to a colander and rinse under cold water to cool. Drain well. 2. In a large bowl, toss beans with remaining ingredients except lemon wedges. Store refrigerated in an airtight container. Bag lemon wedges, if desired, to serve with salad. Bittersweet Chocolate Brownie Drops Net Carbs 3 grams 2 tablespoons whole-wheat pastry flour 2 tablespoons Atkins Quick CuisineTM Bake Mix 1/4 teaspoon baking powder 3 ounces unsweetened baking chocolate, coarsely chopped 6 tablespoons heavy cream 2 tablespoons unsalted butter 2 large eggs, at room temperature 3/4 cup granular sugar substitute 1. Preheat oven to 375°F. Line a baking sheet with parchment paper or aluminum foil. 2. In a large bowl, whisk flour, bake mix and baking powder. In a microwave-safe bowl, melt chocolate, cream and butter for 1 to 2 minutes, until butter is melted and chocolate has softened. Let stand 2 minutes and stir until smooth. You can also do this step on the stovetop. 3. With an electric mixer on medium speed, beat eggs and sugar substitute until light and fluffy, about 3 minutes. Gradually beat the slightly warm chocolate mixture into the egg mixture until well-blended, about 1 minute. Turn mixer speed down to low and mix in flour mixture just combined. 4. Drop slightly rounded teaspoonfuls of dough onto prepared sheet. Bake 5 to 6 minutes, until just set but still soft on top. Transfer to a wire rack to cool completely. | 
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