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









How are Net Carbs Calculated?


  • 1/2 Teaspoon ground black pepper
  • 1 Each eggplant, cut into eight 1/4-1/2-inch slices
  • 1 Each medium tomato, cut into 8 thin slices
  • 4 Ounce fresh mozzarella, cut into 8 thin slices
  • 6 1/2 Tablespoon extra-virgin olive oil
  • 3 Tablespoon red wine vinegar
  • 1 Each large garlic clove, pushed through a press
  • 1 Teaspoon dried oregano
  • 1 Teaspoon salt
  • 8 Each half-inch-thick slices eggplant
  • 1 Cup packed basil leaves
  • 1/4 Cup grated Parmesan cheese
  • 1/4 Cup toasted pine nuts or pumpkin seeds
  • 1 Teaspoon balsamic vinegar


  1. Combine 1 1/2 tablespoons olive oil, red wine vinegar, 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.