Eat your good carbs! Diet strategy: use these recipes to guide you in preparing meals that are rich in complex carbs—the kind that help you to control your hunger, your blood sugar and your weight while providing B vitamins and fiber - Lowfat & easy

Shape, Oct, 2003 by Robin Vitetta-Miller

Confused about carbs? It's no wonder. Everyone seems to be touting a high-protein diet, claiming that carbs are detrimental to your weight and your health. Not us--we know better. To clear up the confusion, we've compiled three carb facts you must know if you want to eat a nutritious diet:

1. You need carbohydrates for key bodily functions. Carbs provide the primary source of fuel for your brain and muscles so they can function properly.

2. There are two types of carbs: simple and complex. Eat the complex kind. Complex carbs are legumes, fruits and vegetables, and whole grains, including barley, quinoa, millet, buckwheat, brown rice and whole-grain bread, all of which provide vital nutrients. Simple carbs (candy, cake, table sugar, syrups, soda, sweetened cereals, white bread and white rice) are empty calories, so limit your intake.

3. Carbohydrates help you control your appetite, maintain even blood sugar levels, and help promote weight loss. "Good" carbohydrates (the complex kind) are rich in vitamins and fiber; because the fiber takes longer to digest, you feel full longer. Complex carbs also produce a slower rise in blood sugar than do simple carbs. This means they give you a time-released energy source and prevent those peaks and valleys in your blood sugar that can cause cravings--and poor food choices. (When your blood sugar is low, for example, you crave high-sugar foods for instant energy.)

Your food intake should consist of 55-60 percent carbs (the good kind). On a diet totaling 1,800-2,000 calories daily, that's 990-1,200 calories, or 248-300 grams, each and every day. Here are three delicious recipes (and 10 snacks) that feature the type of carbs you should be eating more of.

Chicken Barley Soup With Vegetables

Serves 4 Prep time: 5 minutes Cook time: 15 minutes

   2 teaspoons olive oil
   4 green onions chopped, with
     white and green parts divided
   1 pound skinless, boneless chicken
     breasts, cut into 1/2-inch pieces
   1 teaspoon dried thyme
   2 bay leaves
   3 14.5-ounce cans reduced-sodium
     chicken broth
   2/3 cup quick-cooking barley
   1/2 cup frozen corn
   1/2 cup frozen peas
   1 tablespoon chopped fresh
     parsley
   Salt and ground black pepper

Heat oil in a large saucepan over medium-high heat. Add white part of the onion and cook 1 minute. Add chicken and cook 3 minutes, until browned on all sides, stirring frequently. Toss in thyme and bay leaves and stir to coat chicken and onion.

Add broth and barley and bring to a boil. Reduce heat to low; cover and simmer 10 minutes, until tender. Stir in corn and peas and simmer 1 minute longer. Remove from heat and stir in parsley.

Season with salt and black pepper, to taste. Remove bay leaves and serve topped with green onion.

Nutrition Score per serving (11/2 cups): 296 calories, 18% fat (6 g; 1 g saturated), 36% carbs (27 g), 46% protein (34 g), 4 g fiber, 28 mg calcium, 2 mg iron, 692 mg sodium.

Egg Strata

Serves 4 Prep time: 10 minutes Cook time: 6-10 minutes

Note: Strata is an egg casserole. You can either microwave it or bake it at 350[degrees] F for 30 minutes, until top is golden brown.

   Nonstick cooking spray
   8 slices whole-grain pumpernickel
     bread, cut into 1/2-inch cubes
   1 14.5-ounce can diced tomatoes
     with basil, garlic and oregano
     (such as Hunt's)
   1 cup shredded reduced-fat
     Cheddar cheese
   1 cup nonfat milk
   4 large eggs
   2 teaspoons Dijon mustard
   1/4 teaspoon ground black pepper
   2 tablespoons grated Parmesan
     cheese

Preheat broiler. Coat a microwave-safe, shallow baking dish (about 7 by 11 inches) with cooking spray. Arrange pumpernickel cubes in the bottom of dish. Spoon tomatoes over bread, then sprinkle Cheddar cheese over tomatoes. Set aside.

In a small bowl, whisk together milk, eggs, Dijon mustard and black pepper. Pour mixture over tomato and cheese-topped bread. Sprinkle with Parmesan. Cover dish with fitted lid or paper towel.

Microwave on high 6-10 minutes (it's best to undercook and keep checking), until eggs are set, rotating dish once during cooking. Place dish under broiler for 1 minute, until top is golden brown. Let stand 2 minutes before slicing into 4 equal portions.

Nutrition Score per serving (1/4 of strata): 373 calories, 31% fat (13 g; 6 g saturated), 42% carbs (39 g),27% protein (25 g), 6 g fiber, 435 mq calcium, 3 mg iron, 1,013 mg sodium.

Herb-Crusted Halibut With Rice Pilaf

Serves 4 Prep time: 8-10 minutes Cook time: 12 minutes

Note: Feel free to use other types of fish, such as trout, cod and tilapia.

   Nonstick cooking spray
   Salt and ground black pepper
   4 5-ounce halibut fillets, about
   1 inch thick
   2 tablespoons chopped fresh basil
   2 tablespoons chopped fresh mint
   teaspoon dried mustard
   3 teaspoons olive oil, divided
   2 shallots, minced
   2 cloves garlic, minced
   1 cup instant brown rice
   1 1/4 cups reduced-sodium chicken
   broth, vegetable broth or water
   1/4 cup roasted soybeans

Preheat oven to 425[degrees] F. Coat a baking sheet with cooking spray.