Net Carbs
Prep Time: 70 Minutes
Style: American
Cook Time: 10 Minutes
Phase: Phase 1









How are Net Carbs Calculated?


  • 0.5 tsp Black Pepper
  • 1 medium whole (2-3/5" dia) Red Tomatoes
  • 4 slice (1 oz) Whole Milk Mozzarella Cheese
  • 6.5 tbsp Extra Virgin Olive Oil
  • 3 tbsp Red Wine Vinegar
  • 0.5 tsp Garlic
  • 1 tsp leaves Oregano
  • 1 tsp Salt
  • 1 peeled (yield from 1-1/4 lb) Eggplant
  • 16 tbsps Basil
  • 0.25 cup Parmesan Cheese (Grated)
  • 0.25 cup Dried Pine Nuts
  • 0.33 tbsp Balsamic Vinegar


  1. Combine 1 1/2 tablespoons olive oil, red wine vinegar, minced glove of garlic, oregano, 1/2 teaspoon salt and 1/2 teaspoon pepper in a large bowl.  Add eggplant, toss well, and let stand 1 hour; turning eggplant occasionally.  Optional:  brush eggplant with olive oil and grill for 2-3 minutes per side; allow to cool and set aside.
  2. In a food processor pulse the basil, Parmesan, 1/2 tablespoon olive oil and pine nuts until a smooth paste forms. Transfer to bowl and cover entire surface with plastic wrap. 
  3. Combine 1/4 cup oil (4 Tbsp), balsamic vinegar, 1/2 teaspoon salt and a pinch (1/8 tsp) of black pepper in a pie plate; add sliced tomato and turn to coat.
  4. To assemble stack: Arrange 4 eggplant slices, spread 1/2 tablespoon pesto over the top.  Top with 1 tomato slice then with 1 mozzarella slice.  Add another layer of eggplant, pesto, tomato and cheese. Drizzle any extra tomato juices around each stack.

How to Calculate Net Carbs

In order to calculate Net Carbs of any whole food item, it's a simple calculation based on the Nutrition Facts panel:

Total Carbohydrates - (Minus) Dietary Fiber = (Equals) Net Carbs

For low carb products sweetened with sugar alcohols (ie: glycerin, maltitol, etc), refer to the Nutrition Facts panel of the product:

Total Carbohydrates - (Minus) Dietary Fiber - (Minus) Sugar alcohol = Net carbs

This reflects the fact that Dietary Fiber doesn't impact blood sugar levels. Sugar alcohols also have a negligible impact on blood sugar, they too are subtracted from total carbs to yield the Net Carb count.