The Carb Lover's Survival Guide

Spaghetti
Substitute: Spaghetti squash for spaghetti

A cooked spaghetti squash is like Mother Nature's automatic spaghetti maker — the flesh becomes noodle-like strands. "All you have to do is cut the squash in half and remove the seeds. Then place each half — cut side down — on a plate with a quarter cup of water," says Elizabeth Perreault, a chef at Colorado's Culinary School of the Rockies. Nuke the squash for 10 minutes or until it's soft to the touch. Let it cool, then scrape out the "spaghetti" strands and top with pasta sauce and cheese.
Carbs eliminated: 30 g per cup
The taste: "Great. Spaghetti squash has exactly the same consistency as real pasta."


Pancakes
Substitute: Oatmeal and cottage cheese for pancake mix

Here's a can't-fail recipe from The South Beach Diet. Mix together half a cup of old-fashioned oatmeal, a quarter cup of low-fat cottage cheese, two eggs, and a dash each of vanilla extract, cinnamon, and nutmeg. Process in a blender until smooth. Cook the mixture like a regular pancake.

Carbs eliminated: 45 g per pancake
The taste: "With syrup, you could never tell the difference."


Scalloped potatoes
Substitute: Tempeh for potatoes

You may think you don't like soy-based foods, but that could be because you don't cook them right, says Beckette Williams, R.D., a San Diego-based personal chef. "Tempeh can be really bland, but if you jazz it up with herbs and spices, it's a great substitute for potatoes." Her recommendation: Saute a couple of cups of thinly diced tempeh with garlic and onions. Then pour a cheese sauce (sharper is better) over the tempeh cubes and bake for half an hour.
Carbs eliminated: 11 g per cup
The taste: "Just like a slightly nutty baked potato."


Macaroni and Cheese
Substitute: Diced vegetables for macaroni

Even instant mac and cheese can go lower-carb; use only half the pasta in the box and bulk it up with a couple of cups of frozen mixed vegetables, says Sandra Woodruff, R.D., co-author of The Good Carb Cookbook.
Carbs eliminated: 13 g per cup
The taste: "I hate broccoli, but I wouldn't mind eating this."


Pasta salad
Substitute: Mixed vegetables or black beans for half the pasta

Same idea as the mac and cheese, but try black beans, diced tomatoes, and chunks of ham, tuna, chicken, or hard-boiled eggs, suggests Richard Ruben, an instructor at the Institute of Culinary Education in New York City. "These kinds of salads are a blank slate, so you can top them with anything from a creamy blue-cheese dressing to vinaigrette, or even lime juice and slices of avocado," Ruben says.
Carbs eliminated: 10 g per cup
The taste: "Awesome. I don't miss the extra pasta at all."


Cheese-flavored chips
Substitute: Low-fat string cheese for chips

Just crazy enough to work: Cut sticks of string cheese into quarter-inch-thick slices and scatter the rounds on a cookie sheet coated with nonstick spray, leaving them an inch or two apart. Bake at 375 degrees F for 4 to 5 minutes or until the cheese melts and turns golden brown. Let them cool, then peel the chips off the tray.
Carbs eliminated: Up to 90 g per serving
The taste: "Like the cheese you pull off the top of a pizza."


Pizza
Substitute: Portobello mushrooms for pizza crust

Cut the gills out of the inside of the mushroom, says Ruben, "then place the mushroom on an oiled cookie sheet and bake for 5 to 10 minutes so it dries out slightly." Add tomato sauce, mozzarella, and pepperoni or other toppings and broil until the cheese begins to melt.
Carbs eliminated: About 20 g per slice
The taste: "Like pizza, but moister. Give me a fork!"


Beef-a-Roni
Substitute: Eggplant for pasta

Mixing diced eggplant with ground beef is healthier and more highbrow than this old skillet special — call it moussaka American style. You have to soften the eggplant first, says Williams. Cut it in half, brush it with olive oil, and then broil for 10 to 20 minutes. "Let it cool, dice it up, and mix with hamburger, tomato sauce, and spices," she says.
Carbs eliminated: 26 g per cup
The taste: "Exactly like Hamburger Helper, in a good way."


Sandwiches
Substitute: Napa or Chinese cabbage for bread

Slap your turkey and Swiss onto a leaf of cabbage and roll it up. "I've made some great-tasting BLTs using cabbage instead of bread," Battaglia says. Dip the roll in low-fat mayonnaise or mustard.
Carbs eliminated: 29 g per sandwich
The taste: "Better than eating plain cold cuts."