Low Carb Taco Bell-esq Crunchastic Supreme

Another Mexican-style food that tastes great and can be made at home.

Low Carb Crunchastic Supreme like at Taco Bell.  This is a meal that ends up being less than 10g net carbs and tastes great.


This is a low-cal version of a Taco Bell favorite at home. Roll up your sleeves, chica, and get busy!

1 large low carb tortilla, (just picked some up from Trader Joes at 4 net carbs each)
3 baked corn tortilla chips (take away a lot of carbs if you just skip this part)
1/4 cup drained 98% fat-free chunk white chicken breast (previously packed in water)
1/4 cup shredded fat-free cheddar cheese
1/4 cup shredded lettuce
One-third plum tomato, diced
1 tbsp. fat-free sour cream
1/2 tsp. dry taco seasoning mix
2 dashes cayenne pepper, or more to taste

Using a fork or knife, break up the chicken so there are no large chunks. In a small microwave-safe bowl, combine chicken, cheese, taco seasoning mix, and cayenne pepper, and mix well. If you like, season to taste with extra cayenne pepper. Microwave for 30 seconds, or until cheese begins to melt. Set aside.

Warm the tortilla in the microwave for 10 seconds (making it easier to fold without ripping), and then lay it out on a flat surface. Place the chicken mixture in the center of the tortilla. Flatten the mixture into a circle, keeping it about 2 inches from the outer edge of the tortilla. Next, layer the tortilla chips on top of the chicken mixture. Evenly top with sour cream, lettuce, and tomato.

FOLDING INSTRUCTIONS: Starting at the bottom of the tortilla, fold edge up a few inches to the tortilla’s center. Then, going around the edge of the tortilla, repeatedly fold, overlapping sections to meet in the center for a total of about six folds, until filling is completely enclosed. (Trust us, it’s easy!)

Bring a pan sprayed with nonstick spray to medium heat, and carefully place the folded tortilla in the center of the pan with the folded side down. Heat for 4 – 5 minutes, until the tortilla is browned. Carefully flip it with a spatula, and heat for another 30 – 60 seconds. Now chew it up!


Serving Size: 1 Crunchtastic Supreme (entire recipe)
without the chips, about 5-6 carbs for the entire tortilla filled wrap

Trader Joe’s Sonoma Low-carb tortillas.


This is an example of low-carb tortillas.  this one is at Costco and Markets.





Finding low carb goodies


Some low carb items are easy to find at regular stores.  However, it is hard to go to a store and find low carb pasta, sauces, hot chocolate, etc.  So, you have to go to either a specialty store like LoCarbU.com, a neighborhood one like the Sugar Free Market near my house (go where diabetics go), or other places online like Netrition.com, Carbessentials.net and even Amazon.  Type in what you are looking for, like “Low Carb Tea Crackers.”   Things will pop up.  Not all things are expensive and you can price compare.  You can go to Rite Aid or Lindora.com to buy some of their products.  Once you buy from Lindora.com, you get on their mailing list and they will send you emails on sales.  They do one almost every week.

So, you won’t have that much trouble finding things.  And don’t forget that for bread, the best options for LOW carb bread is one from JulianBakery.com, Sara Lee 45 Calorie Wheat Bread, Western Bagel Perfect 10 Bagel, or Low Carb Tortillas (shop accordingly).  You have to find new things and new places, but after a while, you will learn where to buy what and it will come very easy to you.

You have to start first!  Browse!  Send me your finds!

The Lowest Carb Yogurt I Have Found So Far

I am really ticked off with Costco.  They stopped carrying my Dannon Light and Fit Blueberry and Strawberry Greek Yogurt with only 8g of carbs.  They were only carrying Chiobani and Fage, but their flavored yogurts were between 16g and 20g per container.  If I want to keep my carbs low throughout the day so that when I have a meal, it can have a few more carbs, then I certainly don’t want a lot of carbs in my yogurt.  Low carb yogurt is just as good, so why would I buy the Chiobani and eat over twice the amount of carbs in the same size?

I looked it up online and they only sell this particular one (there is another version of it at the markets and even Target that have 14g of carbs–still too much in my book), so I stopped by Ralphs (Kroger supermarket) and there were more choices, but I noticed a regular low fat yogurt called CARBMASTER, made by Ralphs.  I decided to give this a shot because it was the lowest in carbs that I ever did see.

carbmaster-yogurt-450x450-kalynskitchenI had it.  It is good.  Not as tangy as Greek Yogurt, but totally edible for only 4g of carbs.  12g of protein.  Only 3g of sugar.  You should check this out if you are on a strict carb diet or look for something similar at your local market.  Don’t bother with those 20 plus grams carb yogurts.  What a waste of carb counting for your day.



Why Eggs are Eggscellent for a Diet

Eggs Are a Weight-Loss Superfood with Health Benefits


Eggs!  They can be eaten for breakfast, lunch or dinner–or as a snack.  They can be boiled, fried, poached, scrambled over easy or hard, deviled, etc.

They are low-calorie (80 per egg), low carb (less than 1g carb per egg) and high protein (6g per egg).   Eggs are an excellent snack or meal for anyone who wants to lose or manage their weight.  I hard-boil or buy hard-boiled ones and pop one or two in my mouth as I run out the door in the mornin. Add a handful of fresh spinach to an egg scramble, and you have a healthy breakfast that’s bursting with nutrients. Egg whites have only 15 calories per egg, no cholesterol, and no saturated fat, which makes them extremely diet-friendly.

In addition to helping with weight control, eggs supply many essential nutrients, including vitamin A, and the minerals iron, phosphorus, zinc, and DHA, which is a key to brain health. For vegetarians who still eat some animal products, eggs are an excellent nonmeat source of the vitamin B12, an essential nutrient that most humans get from meat, fish, and dairy.

How nutritious an egg is also largely depends on how it was produced. Some farmers now feed laying hens omega-3-rich diets that in turn produce eggs that are enriched with Omega-3 fatty acids,  which can boost heart and brain health.

Most of egg’s bad reputation is due to the yolk’s cholesterol. According to the American Heart Association, one large egg yolk has about 186 milligrams (mg) of cholesterol, and it’s recommended that the average person limit dietary cholesterol intake to 300 mg per day. The AHA recommends that people with normal cholesterol levels cap their egg consumption to four or fewer whole eggs per week, and suggests that people with heart disease eat two or fewer eggs per week or use cholesterol-free egg substitutes. Because egg whites contain no cholesterol, unlimited egg white consumption is perfectly heart-healthy.

The reputation of eggs has largely been restored because study after study has found that dietary cholesterol has a much smaller impact on cholesterol levels than was once believed. In fact, a 2001 study published in Circulation, the journal of the American Heart Association, found that lutein, a nutrient found in egg yolks, may even help reduce the risk of heart disease.

Egg Substitutes


Most egg substitutes, such as Egg Beaters, are pasteurized egg whites that are supplemented with beta-carotene for color and additional vitamins. There are also animal-free egg substitutes on the market that are made from potato starch or yeast flakes, which when mixed with water, can resemble the consistency of beaten eggs.

Portion Distortion

How to Estimate Portion Sizes for a Low-Carb Diet


A low-carb diet relies on knowing portion sizes to help you eat the proper quantities of the proper foods.  Some people eat healthy food, but do not watch their portion size  and then wonder why they aren’t losing weight.  To determine the number of low-carb servings you’re eating, you need to estimate portion sizes. You may be surprised to see that normal portion sizes are a lot smaller than you think, as the comparisons in the following table show:

Measurement Size
1/2 cup About the size of a cupcake wrapper
1 cup About the size of a tight fist or a tennis ball
1 medium fruit About the size of a tight fist or tennis ball
1 medium potato About the size of a computer mouse
1 ounce cheese About the size of your thumb or a pair of dice
3 ounces meat About the size of the palm of a woman’s hand or a deck of cards
2 tablespoons reduced-fat salad dressing About the size of a Ping-Pong ball
1 teaspoon oil or butter About the size of the tip of a thumb


Remember:  6 proteins a day, spaced out 3-4 hours.  Two veggies (approx 1 cup each)  a day, two fruits (1/2 cup each) a day, 2 cups of lettuce at lunch and 2 cups at dinner.  I have a salad with veggies and protein for lunch and dinner and it fills me and it kills a lot of birds with one stone.