SALMON EN PAPILLOTE WITH TOMATO-BASIL RELISH
Sealing the salmon “en papillote,” or in a packet, keeps it moist.When the packet is opened, the fresh basil and garlic lend a wonderfully intoxicating aroma. Using foil makes this quick and easy, but parchment gives an elegant presentation for special occasions.
Prep Time: 15 minutes
Cook Time: 20 to 30 minutes
Makes 2 Servings
2 large Roma tomatoes, seeded and diced (1 cup)
2 tablespoons fresh basil, julienned
2 tablespoons shallots, finely chopped
2 teaspoons garlic, minced
2 teaspoons extra virgin olive oil
1 teaspoon lemon juice
Dash of cayenne pepper
¼ teaspoon salt
1 cup loosely packed spinach leaves
2 (6-ounce) wild salmon fillets, skinned
2 (10 x 15-inch) pieces of aluminum foil
1. Preheat the oven to 375°F. Mix the first 8 ingredients in a small bowl. Set aside.
2. Place half of the spinach leaves in the center of foil. Lay one piece of salmon on top of the spinach. Spoon half of the tomato mixture over the fish. Fold foil over and seal edges securely. Repeat. Cook packets for 20 to 30 minutes, or until the fish is opaque in the center.
NOTE: You can prepare the packets ahead of time and keep them in the refrigerator. Allow 10 to 15 minutes more cooking time.
To cook the salmon in parchment, cut two pieces of parchment paper, each 12 x 16 inches. Fold in half to form 12 x 8-inch rectangles. Cut a half-shaped heart away from the fold on each piece,then unfold, to create 2 full hearts. Lay the open heart on the pan and spray lightly with cooking spray. Layer the spinach, fish, and topping on half of the heart as directed. Fold the remaining flap of the heart over the fish to create a package. Seal by turning the edges under one small portion at a time, starting at the top and working to the point, creasing and overlapping at each turn as you work your way down the “package.” Bake as directed.Place the packets onto plates and allow your guests to open them.
Per serving:
Carbohydrate: 6 grams; Net Carbs: 4 grams; Fiber: 2 grams; Protein: 42 grams; Fat: 20 grams;
Calories: 380
GRILLED CHICKEN AND AVOCADO SALAD WITH SWEET MUSTARD VINAIGRETTE AND OLIVES
This entrée salad has it all—protein, healthy fats, nutritious carbs, and fiber. You may substitute spinach, chopped romaine, or any other of your favorite greens for all or part of the lettuce and roasted or leftover shredded chicken for the grilled chicken breasts. The red peppers and almonds suitable for people able to have higher carb counts add vitamins and healthy monounsaturated fat, respectively.
Prep Time: 15 minutes
Cook Time: 12 minutes
Makes 2 Servings
MUSTARD VINAIGRETTE
2 tablespoons extra virgin olive oil
2 tablespoons sugar-free natural rice wine vinegar
1 to 2 packets sugar substitute
1 teaspoon prepared yellow mustard
1 tablespoon water
¼teaspoon salt
Black pepper to taste
4 cups mixed lettuce
½ cup red pepper strips (for 40- and 60-gram meal plans only)
1 Haas avocado, peeled, pitted, and sliced
2 (5-ounce) chicken breasts, grilled (see Note)
¼ cup chopped green onions, green ends only
10 pitted black olives, halved
¼ cup slivered almonds (for 40- and 60-gram meal plans only)
1. In a small bowl, whisk together the vinaigrette ingredients. Set aside.
2. Place 2 cups of lettuce on each of two large plates. Mix in the red pepper strips (if permitted).Top with sliced avocado.Slice the chicken breasts thinly on the diagonal, and lay on top of the lettuce.
3. Sprinkle on the green onions and garnish with the black olives. Drizzle half of the dressing over each salad. Sprinkle with almonds (if permitted).
NOTE: Grill the chicken on a stovetop grill pan set over medium heat for 12 minutes, turning halfway during the cooking.
Per serving (basic recipe):
Carbohydrate: 12 grams; Net Carbs: 4 grams: Fiber: 8 grams; Protein: 33 grams; Fat: 33 grams;
Calories: 485
With additions:
Per serving, add 2 grams of Net Carbs for the red peppers and 1 gram of Net Carbs for the almonds.
CONFETTI SLAW
This colorful and nutritious salad uses both green and red cabbage. The trick to making this beautiful slaw is to use a knife, not a grater or food processor, to shred the cabbage. Cut the cabbage head in half and then core it. Cut the halves lengthwise once more to make quarters, and then use a sharp knife to cut long julienne shreds of cabbage. Use a large-hole grater for shredding the carrot. The finishing touch: a tangy dressing that coats the slaw without weighing it down.
Prep Time: 20 minutes
Makes 6 servings
4 cups shredded green cabbage
2 cups shredded red cabbage
½ to 1 cup shredded carrot (for 40- and 60-gram meal plans only)
¼ medium red onion, peeled and cored
¼ cup fresh chopped parsley (or cilantro)
3 tablespoons cider vinegar
2 tablespoons extra virgin olive oil
2 tablespoons mayonnaise
2 to 3 packets sugar substitute
1 teaspoon Dijon mustard
1 teaspoon celery seed
½ teaspoon salt
¼ teaspoon black pepper
1. Place the cabbages and carrot in a large bowl.Cut the onion into thin slices. Add to the bowl. Toss in the parsley.
2. In a small bowl, whisk together the remaining ingredients. Pour over the slaw and toss. Chill before serving.
Per serving (basic recipe):
Carbohydrate: 5 grams; Net Carbs: 3 grams; Fiber: 2 grams; Protein: 1 gram; Fat: 8 grams;
Calories: 100
With additions:
For 40-gram meal plan, use ½ cup grated carrot, which adds 1 gram of Net Carbs per serving.
For 60-gram meal plan, add 1 cup grated carrot, which adds 2 grams of Net Carbs per serving.
FABULOUS FRITTATAS
Frittatas are excellent low-carb fare. In these “flat omelets,” eggs are used simply to bind together vegetables, seasonings, and meats, making them not only easy to make, but incredibly versatile, as shown by these six different options. You may also mix and match or substitute other low-carb ingredients to create your own fabulous frittata.
Prep Time: 20 minutes
Cook Time: 20 minutes
Makes 4 servings
BASIC RECIPE
1 tablespoon olive oil
1 tablespoon butter
2 garlic cloves, minced
½ cup chopped onion
Vegetables, herbs, and/or meat (see chart on page 407)
8 large eggs
2 tablespoons water
¼ teaspoon salt
Freshly ground pepper to taste
Cheese (see chart on page 407)
1. Heat the olive oil and butter in a large, preferably nonstick skillet over medium heat. Add the garlic and onion and sauté for 2 to 3 minutes, or until softened. Add the vegetables and herbs and cook for 5 to 6 minutes, stirring occasionally, until soft but not limp. Add the meat and cook for 2 to 3 minutes, stirring occasionally.
2. Heat the broiler. In a large bowl, whisk together the eggs, water, salt, and pepper. Pour the eggs into the hot pan over the meat and/or vegetable mixture. Let cook for a few seconds, undisturbed, then use a spatula to move the eggs toward the center while tilting the pan to let the uncooked eggs to run to the sides.
3. Continue cooking and moving the egg mixture for 4 to 5 minutes, or until the eggs are almost set (they will still be moist on the top). Sprinkle with the cheese and place under the broiler until the eggs are cooked on top and the cheese is melted and bubbly, about 2 to 3 minutes. Cut into quarters and serve.
|
VEGETABLE |
ITALIAN |
MEXICAN |
Vegetables |
2 cups sliced mushrooms and 1 cup artichoke hearts (8 oz.), chopped |
1 large zucchini, sliced |
1¾cups thinly sliced red and green bell peppers |
Herbs |
1 tsp. dried thyme leaves |
1 tsp. dried basil |
½tsp. dried oregano |
Meat |
|
8 oz. Italian sausage, uncooked, crumbled |
8 oz. diced chorizo, cooked, drained |
Cheese |
1 cup Swiss cheese, shredded |
cup Parmesan cheese, grated |
¾cup Monterey Jack cheese, shredded |
|
VEGETABLE |
ITALIAN |
MEXICAN |
Per serving: |
|
|
|
Calories |
340 |
460 |
430 |
Carbohydrates |
9.5 g |
6 g |
5 g |
Net Carbs |
6.5 g |
5 g |
4.5 g |
Fiber |
3 g |
1 g |
0.5 g |
Fat |
24 g |
37 g |
34 g |
Saturated Fat |
10 g |
13 g |
13 g |
Protein |
22 g |
25 g |
25 g |
MEXICAN CHICKEN SOUP
Traditional chicken soup is left out in the cold when compared to this zesty Mexican version. The bold flavor of the nutrient-rich broth replaces the need for noodles and the broth is a good source of phosphorus, potassium, and vitamins A, B3, and C.The turmeric adds color, but is optional. Garnish if you like with additional fresh cilantro, shredded cheese, or avocado slices, but be sure to add the carbs to your daily tally. Olé.
Prep Time: 15 minutes
Cook Time: 18 minutes
Makes 4 servings
1 tablespoon olive oil
3/4 cup chopped onion
3/4 teaspoon cumin
1/8teaspoon turmeric (optional)
4 cups reduced-sodium chicken broth
2 cups shredded cooked chicken
3/4 teaspoon jalapeño pepper, seeded and minced (or jarred jalapeño slices, finely chopped)
½ cup canned corn niblets, drained (40- and 60-gram meal plans only)
1 small tomato, seeded and chopped
3 tablespoons fresh cilantro, chopped
1. Heat the oil in a medium saucepan over medium-low heat.Add the onion and sauté for 2 to 3 minutes to soften. Add the cumin and turmeric and stir for 30 seconds to heat.
2. Add the broth, chicken, jalapeño, and corn (if using). Simmer, uncovered, for 10 minutes. Stir in the tomato and cilantro; simmer for 5 minutes longer.
Per serving (basic recipe):
Carbohydrate: 3 grams; Net Carbs: 3 grams; Fiber: 0 gram; Protein: 22 grams; Fat: 9 grams;
Calories: 380
With addition of corn:
Add 3 grams of Net Carbs per serving.
RICOTTA CREAM, BERRIES, AND ALMONDS
Sweetened, puréed ricotta cheese makes an elegant topping for fresh berries in this easy-to-make dessert.
Prep Time: 10 minutes
Makes 4 servings
3/4 cup ricotta cheese
6 tablespoons sour cream
1/3 cup granular sugar substitute
½ teaspoon vanilla extract
¼ teaspoon almond extract
1 teaspoon lemon zest and 2 cups raspberries (40-gram meal plan only), or 1 teaspoon orange zest and 2 cups boysenberries (60-gram meal plan only)
½ cup sliced almonds, toasted
1. Place the ricotta, sour cream, sugar substitute, and vanilla and almond extracts in a food processor. Purée until smooth.
2. Place ½ cup of the berries into four glass bowls or glasses.Spoon the ricotta cream over the berries (about ¼ cup each). Sprinkle with toasted almonds. (The ricotta cream may be made up to 2 days ahead. Cover and refrigerate until ready to use.)
Per serving:
Carbohydrate: 13.5 grams; Net Carbs: 8.5 grams; Fiber: 5 grams; Protein: 9 grams; Fat: 17 grams;
Calories: 235
With substitution:
Add 2.5 grams Net Carbs if you substitute boysenberries for raspberries.
PORK TENDERLOIN WITH SWEET AND SOUR RED CABBAGE
Tender pork pairs beautifully with bright red cabbage in this hearty entrée that’s pretty enough to serve to company. Horseradish cream makes a tangy accompaniment. Simply mix sour cream and a small amount of mayonnaise with enough horseradish to suit your taste and place a dollop on top of the sliced pork just before serving.
Prep Time: 25 minutes
Cook Time: 15 to 20 minutes
Makes 4 servings
2 pounds pork tenderloin, trimmed (two 1-pound tenderloins)
2 tablespoons olive oil
Salt to taste
Pepper to taste
¼ cup diced red onion
1 small red cabbage (1 pound), cored, quartered, and thinly sliced
1 medium apple, peeled and sliced (40- and 60-gram meal plans only)
½ cup water
¼ cup red wine vinegar
1 tablespoon balsamic vinegar
3 to 4 packets sugar substitute
1. Preheat the oven to 425°F. Rub the pork tenderloins with 1 tablespoon of the olive oil and season with salt and pepper. Place the pork in a hot 12-inch skillet over medium heat and cook for 5 to 6 minutes, turning the pork to brown well on all sides. Remove the pork and place onto a baking sheet. Place the pork in the oven.
2. While the pork cooks, add the remaining tablespoon of oil to the sauté pan. Add the onion and cook for 2 minutes, stirring occasionally, or until the onion softens. Add the cabbage and apple (if using) to the pan. Stir in the water, vinegars, sugar substitute, and ½ teaspoon salt. Cover and cook for 10 minutes. Uncover and cook for an additional 10 minutes, stirring occasionally. Check the pork after 15 or 20 minutes and remove from the oven when an instant-read meat thermometer reads 145° to 150°F. Let the meat rest for 10 minutes. Slice the pork on the diagonal and serve with the red cabbage.
Per serving (basic recipe):
Carbohydrate: 9.5 grams; Net Carbs: 7.5 grams; Fiber: 2 grams; Protein: 48 grams; Fat: 13 grams;
Calories; 390
With addition of apple:
Add 4.5 grams of Net Carbs per serving.
CREAM OF BROCCOLI, HAM, AND CHEDDAR SOUP
This warm and hearty entrée delivers a healthy dose of antioxidant vita- mins A and C along with bone-building calcium. To serve as a side dish or as a first course, omit the ham and use only ½ cup of cheese.
Prep Time: 15 minutes
Cook Time: 18 minutes
Makes 4 Servings
1 tablespoon olive oil
3/4 cup chopped green onion
2 garlic cloves, minced
3/4 teaspoon dried, crushed thyme leaves
2 (14-ounce) cans reduced-sodium chicken broth plus
¼ cup water
3½ cups fresh broccoli florets
6 tablespoons heavy cream
Salt to taste
Pinch of cayenne pepper
1½ cups diced ham (cut into ¼-inch dice)
3/4 cup shredded Cheddar cheese
1. Heat the oil in a medium saucepan over medium-low heat.Add the green onion and garlic. Cook for 1 to 2 minutes until the onion is soft. Stir in the thyme.
2. Add the chicken broth and broccoli. Simmer for 8 to 10 minutes until the broccoli is tender but not mushy.In a blender or food proces sor, purée the soup until smooth. Add the cream, salt, and cayenne. Pour the soup back into the pot, add the ham, and gently heat for 5 to 10 minutes until the soup thickens slightly. Remove from the heat and stir the cheese into the soup until blended.
Per serving:
Carbohydrate: 5 grams; Net Carbs: 3 grams; Fiber: 2 grams; Protein: 24 grams; Fat 24: grams;
Calories: 330
ATKINS ICED COFFEE
So simple—so good! This cool and creamy coffee is a terrific low-carb alternative to the offerings at popular coffee shops. Using Atkins Advantage Shake Mix adds extra protein as well as fiber and plenty of vitamins and minerals. It also contributes to the creamy texture and flavor.
Makes 1 serving
½ cup warm water
2 teaspoons instant decaf coffee powder
2½ tablespoons light cream
1 scoop Atkins Advantage shake mix (cappuccino, chocolate, or vanilla)
½ cup crushed ice (about 5 medium ice cubes)
Pour the water and coffee powder into a blender. When the coffee powder dissolves, add the cream, sugar substitute, and shake mix. Blend. Add the crushed ice and blend until cold and creamy.
Per serving:
Carbohydrate: 8 grams; Net Carbs: 5.5 grams; Fiber: 2.5 grams; Protein: 8.5 grams; Fat: 14 grams;
Calories: 190
GREEK SALAD WITH GRILLED CHICKEN BREAST
Nothing beats a classic Greek salad for a touch of the Mediterranean. Here we have paired it with grilled chicken for a filling entrée. For a side salad, omit the chicken, but be sure to include the briny Kalamata olives for their authentic Greek flavor.
Prep Time: 20 minutes
Cook Time: 12 minutes
Makes 4 servings as an entrée; 6 servings as a side salad
DRESSING
¼ cup extra virgin olive oil
3 tablespoons red wine vinegar
1 tablespoon water
2 teaspoons dried oregano
1 garlic clove, finely minced
¼ teaspoon salt
Freshly ground black pepper to taste
Pinch of sugar substitute (optional)
Four 5-ounce chicken breasts, pounded flat
6 cups torn romaine leaves
2 medium tomatoes, cored and cut into wedges or chunks
1 medium cucumber, peeled, seeded, and cut into chunks
½ cup thinly sliced red onion
1 cup feta cheese, crumbled (4 ounces)
12 Kalamata olives, pitted and quartered
1. In a small bowl, whisk together the oil, vinegar, water, oregano, garlic, salt, pepper, and sugar substitute, if using. Adjust to taste.
2. Season the chicken with salt and pepper. Preheat a stovetop grill pan over medium heat. Brush the pan with oil and add the chicken. Cook for 12 minutes, turning halfway during the cooking, until the chicken is no longer pink in the center. Set aside, covered, for 10 minutes.
3. In a large salad bowl, combine the romaine, tomatoes, cucumber, and red onion. Gently toss with half of the dressing. Divide the salad among four serving plates.Top with feta and the chicken breasts. Drizzle with the remaining dressing and garnish with olives.
Per serving as an entrée (with chicken):
Carbohydrate: 10 grams; Net Carbs: 7 grams; Fiber: 3 grams; Protein: 38 grams; Fat: 31 grams;
Calories: 460
Per serving as a side salad:
5 grams of Net Carbs.
KEY LIME MOUSSE
With the classic flavor of key lime pie but no high-carb crust, this sumptuous mousse is sure to please. If you can’t find fresh key limes, don’t worry, simply use unsweetened bottled key lime juice found in the juice section of most markets.
Prep Time: 20 minutes
Cook Time: 8 minutes
Chilling Time: 4½ hours
Makes 6 servings
2/3 cup key lime juice
1 envelope unflavored gelatin
1 cup whole milk
1 large egg
2 large eggs, separated
2/3 cup granular sugar substitute
Zest of 2 key limes or 1 regular lime
8 ounces cream cheese, softened
1. Place the lime juice in a medium saucepan. Sprinkle the gelatin over the juice. Let set for 3 minutes. Thoroughly whisk in the milk, whole egg, 2 egg yolks, and sugar substitute.
2. Place the pan over low heat and warm the mixture while stirring. Increase the temperature to medium, add the zest, and continue cooking for 6 to 8 minutes, stirring, until the mixture thickens. Remove from the heat and cool until the mixture is lukewarm, about 1½ hours.
3. In a medium bowl, beat the cream cheese with an electric mixer until very smooth. Beat in the lime mixture. Refrigerate until cool, about 1 hour, stirring occasionally.
4. In a small bowl, beat the 2 egg whites until soft peaks form. Fold the egg whites into the lime mixture. Pour into six individual dishes or custard cups,if desired,and refrigerate until set,about 1 hour.Garnish with additional lime zest.
Per serving:
Carbohydrate: 8.5 grams; Net Carbs: 8.5 grams; Fiber: 0 gram; Protein: 9 grams; Fat: 15 grams;
Calories: 205
CAULIFLOWER PURÉE
When properly puréed, cauliflower tastes like mashed potatoes. The trick is to get the right texture and the right taste. For the perfect texture, be sure to press down on the cooked cauliflower when draining to remove excess moisture. The perfect flavor comes from a winning combination of butter, garlic, and Parmesan cheese.
Prep Time: 10 minutes
Cook Time: 15 minutes
Makes 4 servings
1 (1-pound head) fresh cauliflower, trimmed into florets
2 large fresh garlic cloves, peeled
1 tablespoon light cream
2 tablespoons sour cream
¼ cup Parmesan cheese
½ teaspoon salt
1/8 teaspoon ground black pepper
1. Set a steamer basket in a large saucepan filled with 1 inch of water and bring to a simmer.Add the cauliflower and garlic,cover,and
steam for 12 to 15 minutes, or until tender. Pour the cauliflower and garlic into a colander to drain. Using a small plate or a pot lid, press down on the cauliflower to remove as much water as possible.Transfer the cauliflower and garlic to a food processor.
2. Add the light cream, sour cream, Parmesan, salt, and pepper; process until smooth. (Add more salt and pepper to taste.)
Per serving:
Carbohydrate: 6 grams; Net Carbs: 3 grams; Fiber: 3 grams; Protein: 5 grams; Fat: 9 grams; Calories: 120
SPINACH PARMESAN EGG PUFF
Egg puffs are fancier than omelets yet sturdier than soufflés. Protein powder not only adds extra protein, but helps to keep the puff from rapidly deflating.Wonderful for entertaining, a puff makes a great breakfast centerpiece when placed on the table right out of the oven.
Prep Time: 20 minutes
Bake Time: 35 minutes
Makes 4 servings
1 (10-ounce) package frozen chopped spinach, thawed
2 tablespoons butter
½ cup chopped green onions
6 large eggs, at room temperature
¾ cup cottage cheese
½ cup grated Parmesan cheese
2 tablespoons unflavored soy isolate protein powder
1 teaspoon dried dill
½ teaspoon salt
¼ teaspoon pepper
1. Preheat the oven to 350°F. Coat a 2-quart soufflé dish with non- stick cooking spray. Squeeze the spinach dry and chop; set aside.
2. Heat the butter in a small saucepan over medium-low heat.Add
the green onions and cook for 2 minutes, stirring occasionally. Add the spinach and cook for 3 minutes, stirring occasionally. Set aside on a plate to cool.
3. In the large bowl of an electric mixer set on high speed, beat the eggs for 8 minutes, or until frothy, lemon colored, and doubled in volume. Stir in the cottage cheese, 1/3 cup of the Parmesan, the protein powder, dill, salt, pepper, and spinach mixture. Pour into the prepared soufflé dish.
4. Sprinkle the remaining Parmesan cheese on top and bake for 30 to 35 minutes, or until browned and puffed. Serve immediately.
Per serving:
Carbohydrate: 6 grams; Net Carbs: 4 grams; Fiber: 2 grams; Protein: 24 grams; Fat: 19 grams;
Calories: 285
CLASSIC BEEF STEW
Fork-tender beef takes center stage in this traditional entrée. Add turnips for the 40-carbohydrate-gram meal plan and carrots for the 60-gram meal plan.
Prep Time: 35 minutes
Cook Time: 2½ hours
Makes 6 servings
2¼ pounds beef stew meat, cut into 1½-inch pieces
1 teaspoon each dried oregano and thyme
½ teaspoon salt
1/8 teaspoon pepper
2 tablespoons olive oil
½ cup chopped onions
1 cup chopped celery
1 (14-ounce) can reduced-sodium beef broth
1 cup canned chopped tomatoes, drained
½ cup red wine (40- and 60-gram meal plans only)
2 bay leaves
2 cups fresh green beans, trimmed and cut in half
8 ounces fresh mushrooms, quartered
2 cups peeled turnip cubes, cut into ½-inch cubes
(40-gram meal plan only)
4 medium carrots, cut diagonally (60-gram meal plan only)
1 teaspoon salt
¼ teaspoon ground black pepper
3 to 5 teaspoons ThickenThin Not/Starch thickener (see Note)
¼ cup chopped fresh parsley
1. Season the beef with ½ teaspoon oregano, ½ teaspoon thyme, and the salt and pepper. Heat 1 tablespoon oil in a large pot over medium-high heat. Add half of the meat and cook for 6 to 8 minutes, turning to brown on all sides. Transfer to a bowl and repeat with the remaining tablespoon oil and meat. Add the onions and celery to the pot and sauté for 3 to 4 minutes to soften.
2. Return the beef to the pan. Add the broth, tomatoes, wine (if using), bay leaves, and remaining oregano and thyme. Bring to a bare simmer, cover, and cook for 1½ to 2 hours, or until the beef is just tender. Discard the bay leaves.Add the green beans and mushrooms (and either the turnip cubes or cut carrots as indicated). Cook for an additional 20 to 30 minutes until the vegetables are tender.
3. Season with salt and pepper. Stir in ThickenThin to the desired consistency. Bring to a low boil. Sprinkle with chopped parsley before serving.
NOTE: This thickener is available at www.atkins.com.
Per serving (basic recipe):
Carbohydrate: 9 grams; Net Carbs: 6 grams; Fiber: 3 grams; Protein: 30 grams; Fat: 19 grams; Calories: 377
With additions:
The turnips add 2.5 grams Net Carbs per serving; the carrots add 4 grams per serving.
CINNAMON PANCAKES
These cinnamon-scented pancakes cook up light and fluffy just like the old-fashioned kind, but they are filled with high-quality protein rather than refined carbohydrates. They taste just great by themselves, but can be topped with butter and sugar-free syrup if you like.
Prep Time: 10 minutes
Cook Time: 12 minutes
Makes eight 4-inch pancakes; serves 4
½ cup whole wheat pastry flour
¼ cup soy flour
¼ cup unflavored soy-isolate protein powder
2 to 3 tablespoons granulated sugar substitute
1 teaspoon baking powder
1 teaspoon cinnamon
¼ teaspoon salt (optional)
½ cup light cream mixed with 1/8 cup water
2 eggs, lightly beaten
Canola oil
1. In a medium bowl, whisk together all the dry ingredients. Make a well in the center and pour in the cream mixture and eggs. Combine the dry and liquid ingredients, stirring just until blended. (Whisk just until smooth.)
2. Place a griddle or skillet over medium heat. Brush with oil. For each pancake,pour a scant ¼ cup of batter onto the griddle and lightly spread to a 4-inch circle. Cook the pancake for 2 to 3 minutes on the first side until the underside browns. Flip and cook the other side for 1 to 2 minutes more, or until the pancake puffs up and springs back when lightly touched in the center.
Per serving:
Carbohydrate: 13 grams; Net Carbs: 11 grams; Fiber: 2 grams; Protein: 12 grams; Fat: 8 grams;
Calories: 160
BARBECUED CHICKEN OR RIBS
East meets West in this tangy sugar-free barbecue sauce, where soy sauce and ginger add depth and punch to traditional barbecue sauce. Be sure to use sugar-free hoisin sauce.
Prep Time: 20 minutes
Cook Time: 50 minutes (chicken); 3 hours (ribs)
Makes 4 servings (sauce only without hoisin)
Barbecue Sauce
1 tablespoon canola oil
1 teaspoon minced garlic
1 ½ cups water
1 (6-ounce) can tomato paste
2 tablespoons each vinegar and
Worcestershire sauce
¼ cup soy sauce
¼ teaspoon powdered ginger
¼ cup granular sugar substitute
¼ teaspoon chili powder
½ teaspoon dry mustard
1 tablespoon Steel’s sugar-free hoisin sauce
1 whole cut-up chicken (about 4 pounds), or 3 pounds pork or beef ribs
1. For the barbecue sauce: In a medium saucepan, heat the oil and garlic over medium heat for 1 minute. Add the water and tomato paste. Whisk until smooth. Add the remaining ingredients as speci- fied, stir well, and simmer for 15 to 20 minutes.
2. If using chicken,preheat the oven to 350°F.Coat a shallow roasting pan with nonstick cooking spray. Place the chicken skin side down into the pan. Bake for 25 minutes. Turn the chicken with tongs and coat with 1 cup barbecue sauce. Bake for 20 to 25 minutes longer until the juices from all the pieces run clear when pricked deeply with a fork.
3. If using ribs,preheat the oven to 300°F.Arrange the ribs in a single layer in a 9 x 13-inch pan.Brush with 1 cup barbecue sauce and seal the pan with foil. Bake for 3 hours. Uncover, increase the temperature to 350°F, and bake for 1 additional hour until the ribs are tender and the meat easily separates from the bone. (Keep the remaining cup of sauce in the refrigerator for up to two weeks.)
NOTE: Total protein, fat, and calories will differ if pork is used but will not affect the carbohydrate content of the recipe.
Chicken per serving:
Carbohydrate: 5 grams; Net Carbs: 4 grams; Fiber: 1 gram; Protein: 31 grams; Fat: 25 grams;
Calories: 374
RAGIN’ NUTS
Hot and spicy or sweet and salty, these snack nuts fill the bill. Simple to make and delicious to eat, the only problem with them is the temptation to eat the whole batch in one sitting!
Prep Time: 15 minutes
Bake Time: 15 minutes
Makes eight ¼-cup servings: 2 cups
1 large egg white
6 tablespoons granular sugar substitute
2 teaspoons Cajun spice blend
¼ teaspoon dried thyme leaves, crushed
1/8 teaspoon cayenne pepper
1 tablespoon melted butter
2 cups pecans (or almonds or walnuts)
¼ teaspoon salt (optional)
1. Preheat the oven to 350°F. Line a baking sheet with foil and coat with nonstick cooking spray. Set the whole egg (in the shell) in a small bowl of very warm tap water (130°F); let stand 5 minutes to warm.
2. Meanwhile, combine the sugar substitute, spice blend, thyme, and cayenne in a medium bowl. Separate the egg white into a small dish and reserve the yolk for another use. Add the egg white and melted butter to the bowl and stir until well blended. Toss in the nuts, stirring until well coated. Spread the nuts in a single layer on a baking sheet. Sprinkle with salt, if using. Bake for 12 to 15 minutes, or until fragrant and crisped. Loosen the nuts from the foil with a spatula and set aside to cool completely. Store in an airtight container.
Per serving:
Carbohydrate: 6 grams; Net Carbs: 4 grams; Fiber: 2 grams; Protein: 3 grams; Fat: 18 grams;
Calories: 190
SOUTH-OF-THE-BORDER BURGERS WITH AVOCADO SALSA
These salsa-filled burgers make a great “fork and knife” sandwich. Cheese lovers can melt Jack cheese on the burgers before topping with salsa. Be sure to count the added carbs.
Prep Time: 20 minutes
Cook Time: 8 minutes
Makes 4 servings
1 medium tomato, seeded and diced
3 tablespoons diced red onion
3 tablespoons finely chopped cilantro
1 small jalapeño, seeded and minced
Salt
1 tablespoon fresh lime juice
1 large Haas avocado, peeled, seeded, and diced
1½ pounds lean ground beef
1/8 teaspoon ground black pepper
¼ cup drained prepared medium-hot tomato salsa
4 large lettuce leaves
1. Place the tomato in a medium bowl. Stir in the red onion, cilantro, jalapeño, and a pinch of salt. Gently stir in the lime juice and then the avocado. Do not overmix. Set aside.
2. Season the ground beef with ½ teaspoon salt and the pepper. Divide the mixture into fourths. To make one patty, divide one-fourth of the meat in half; shape each into a thin 3½-inch patty with an indent in the center. Spoon 1 tablespoon of the salsa in the center and top with the other patty, indented side down. Press the edges to seal well and shape into a 4-inch patty, flattening slightly. Repeat with the remaining meat and salsa to make 4 burgers.
3. Preheat a stovetop grill pan over medium heat. Grill the burgers for 6 to 8 minutes, turning halfway during the cooking, or until medium-well. Place each burger on a lettuce leaf and top with ½ cup of the avocado salsa.
Per serving:
Carbohydrate: 14 grams; Net Carbs: 8 grams; Fiber: 6 grams; Protein: 72 grams; Fat: 68 grams;
Calories: 860
CHOCOLATE ALMOND TORTE
In Europe you will find that many delicious cakes or tortes are made with little to no flour. Nut meals or flours (made by grinding the nuts into powder) are used instead.This sweet, moist, chocolaty cake uses almonds, but hazelnuts and walnuts can easily be substituted.
Prep Time: 20 minutes
Bake Time: 60 minutes
Makes 8 servings
1½ cups natural raw almonds (or 1½ cups almond flour or meal)
3 Endulge Chocolate Candy Bars, chopped
½ cup softened butter (1 stick)
6 large eggs, sebibliographyEntryted
1 (3.5-ounce) jar prune and apple baby food
½ cup granular sugar substitute
3/4 teaspoon almond extract
Sugar-free sweetened whipped cream (optional)
1. Preheat the oven to 300°F. Grease and line the bottom of an 8-inch round cake pan with parchment or wax paper. Set aside.
2. Place the nuts in a food processor and pulse into a coarse meal. Add the chocolate and process until the mixture is a coarse powder.
3. In a medium bowl, cream the butter and egg yolks until light and lemon colored. Blend in the baby food, sugar substitute, and almond extract. Stir in the ground almond mixture.
4. In a separate bowl, beat the egg whites until soft peaks form. Fold a small amount of egg whites into the batter to loosen and then carefully fold in the remaining whites. Pour the mixture into the prepared pan. Bake for 60 minutes until the cake springs back when lightly touched and a toothpick inserted in the center comes out clean. Cool on a wire rack. Serve with a dollop of whipped cream if desired. (The cake can be frozen.)
Per serving (without cream topping):
Carbohydrate: 10.5 grams; Net Carbs: 6.5 grams; Fiber: 4 grams; Protein: 11 grams; Fat: 33 grams;
Calories: 390
SPAGHETTI SQUASH WITH SPINACH PESTO
The long thin strands and subtle taste of spaghetti squash make this a wonderful alternative to high-carb pasta. With only 1 gram of carbohydrate per tablespoon and high in vitamin A, calcium, and iron, this pesto is a terrific topping to spread on chicken or fish, to use in soups, or to spread on low-carb sandwiches.
Prep Time: 15 minutes
Cook Time: 10 minutes
Makes eight ½-cup servings or four 1-cup servings
½ cup fresh spinach leaves, packed
½ cup fresh basil leaves
¼ cup pine nuts
¼ cup grated Parmesan cheese
1/8 teaspoon salt
2 garlic cloves, peeled
1/3 cup extra virgin olive oil
2 tablespoons chicken broth
1 medium spaghetti squash (about 2 pounds)
1. Place the spinach, basil, pine nuts, Parmesan, salt, and garlic in a food processor. Pulse for 1 minute until finely chopped. Add the oil and pulse until smooth. Add the chicken broth to thin the pesto.
2. Wash the whole squash and pierce in several places with a fork. Microwave on high heat for 10 minutes. Remove from the microwave and cut lengthwise in half. Scoop out the seeds. Using a fork, lift and tease out “spaghetti” strands of squash. Pile the squash onto a serving dish or individual plates (½ cup each for 20-gram meal plan and 1 cup each for 40- and 60-gram meal plans). Top with either ½ cup of squash with 1 tablespoon pesto or 1 cup of squash with 2 tablespoons pesto. Garnish with additional Parmesan if desired.
Per serving (8 servings, each ½ cup squash and sauce):
Carbohydrate: 7.5 grams; Net Carbs: 4.5 grams; Fiber: 3 grams; Protein: 3 grams; Fat: 7.5 grams;
Calories: 115
Per serving (4 servings, each 1 cup squash and sauce):
Carbohydrate: 15 grams; Net Carbs: 9 grams; Fiber: 6 grams; Protein: 6 grams; Fat: 15 grams; Calories: 230
BREAKFAST CHEESECAKES
These creamy and filling cups of cheesecake are fun for breakfast and great for snacks or even dessert. Scented with fresh orange zest and not overly sweet, they pack the protein of 2 eggs and are a good source of calcium. You can also use lemon or lime zest if you prefer.
Prep Time: 15 minutes
Cook Time: 35 minutes
Chill Time: 4 hours
Makes 6 servings
2 cups creamed cottage cheese
8 ounces tub-style cream cheese at room temperature
½ cup granular sugar substitute
½ teaspoon almond extract
3/4 teaspoon orange zest
2 large eggs
2 large egg whites
1. Preheat the oven to 325°F.Set six 6-ounce custard cups in a large baking pan (with at least 2-inch sides).
2. In a food processor, purée the cottage cheese until completely smooth. Add the cream cheese, sugar substitute, almond extract, and orange zest; process until smooth. Add the eggs and egg whites, one at a time, pulsing briefly just to incorporate.
3. Pour the batter into the custard cups. Add hot water to the pan until halfway up the sides of the custard cups. Bake for 30 to 35 minutes until the sides are firm and the center is barely set.Chill for at least 4 hours.
Per serving:
Carbohydrate: 5 grams; Net Carbs: 5 grams; Fiber: 0 gram; Protein: 15 grams; Fat: 18 grams;
Calories: 240
LEMON POPPYSEED MUFFINS
If these muffins were made the usual way, with sugar and refined flour, they would contain 34 grams of carbs per muffin! Here, our moist and light muffins clock in at a mere 4 grams of carbohydrates each.
Prep Time: 15 minutes
Cook Time: 20 minutes
Makes 12 servings
1 cup almonds (or 1 cup almond meal or flour)
1 cup vanilla-flavored protein powder
1 teaspoon baking soda
2 teaspoons baking powder
½ cup butter (1 stick), softened
3 large eggs
½ cup sour cream
1 cup granular sugar substitute
1 tablespoon poppyseeds
1½ teaspoons lemon extract
½ teaspoon almond extract
Zest of 1 lemon
1. Preheat the oven to 375°F. Lightly spray 12 muffin cups with nonstick cooking spray.
2. Process the nuts in a food processor to a fine meal. Place in a medium bowl; stir in the protein powder, baking soda, and baking powder. Set aside.
3. In another medium bowl, cream the butter with an electric mixer. Beat in the eggs one at a time. Blend in the sour cream and sugar substitute. Stir in the poppyseeds, lemon and almond extracts, and lemon zest. Gently stir in the almond mixture just until all dry ingredients are wet. Divide the batter among the muffin tins (¼ cup each). Bake for 20 minutes, or until a toothpick inserted in the center comes out clean. Do not overbake. Cool on a wire rack.
Per serving:
Carbohydrate: 6 grams; Net Carbs: 4 grams; Fiber: 2 grams; Protein: 11 grams; Fat: 17 grams;
Calories: 220
BOUILLABAISSE
Fresh fish and shellfish combine beautifully in this classic French fisherman’s stew. Mussels can be added or substituted for the clams, and any firm-fleshed white fish can be used. A hallmark of bouillabaisse is the distinctive flavor and color added by saffron threads. Just a touch of this exotic (and expensive) spice goes a long way. Don’t be intimidated by the number of ingredients or the time to prepare; this one-pot stew makes up the time with an easy clean-up and fantastic flavor.
Prep Time: 30 minutes
Cook Time: 35 minutes
Makes 4 servings
2 tablespoons olive oil
1 tablespoon butter
2 garlic cloves, minced
½ cup chopped leeks
½ cup chopped fennel
(40- and 60-gram meal plans only)
1 cup chopped celery
½ teaspoon dried thyme leaves
¼ teaspoon saffron threads (or 1/8 teaspoon ground saffron or turmeric)
1 tablespoon tomato paste
One (8-ounce) bottle clam juice
1 cup chicken broth
½ cup clam juice or reduced-sodium chicken broth
(20-gram meal plans only)
¼ cup white wine (40- and 60-gram meal plans only)
One (14-ounce) can chopped or plum tomatoes, with juice
½ teaspoon salt
¼ to ½ teaspoon cayenne pepper
12 clams, rinsed and scrubbed
1 pound halibut, red snapper, orange roughy, or cod, or a combination, cut into 2-inch pieces
½ pound each shelled, deveined shrimp and scallops
2 tablespoons chopped fresh flat-leaf parsley
1. Heat the olive oil and butter in a large saucepan. Add the garlic, leeks, fennel, celery, thyme, and saffron. Sauté over medium heat for 4 to 5 minutes, or until vegetables are softened.
2. Add the tomato paste, clam juice, chicken broth, and wine. Stir. Add the tomatoes and juice, and season with the salt and cayenne. Bring to a boil, reduce the heat, and simmer for 15 minutes. (The broth may be made a day in advance.)
3. Add the clams and cook for 3 minutes. Add the fish, then the shrimp and scallops. Tuck the seafood into the broth, cover, and cook for 5 minutes until the fish is opaque and the clams have opened. Sprinkle with the parsley and ladle into four large serving bowls.
Per serving:
Carbohydrates: 8 grams; Net Carbs: 6.5 grams; Fiber: 1.5 grams; Protein: 40 grams; Fat: 12 grams;
Calories: 305
With additions:
Wine and fennel add .5 gram Net Carbs and 35 calories per serving.
BACON, LETTUCE, AND TOMATO SALAD
Here’s a new twist on a great American tradition. Butter lettuce is now the base for bacon, tomato, and luscious avocado slices, all topped with a creamy mayonnaise dressing. There is no need for bread with this rendition; however, croutons made with low-carb bread add a nice touch.
Prep Time: 10 minutes
Makes 4 servings
8 cups Bibb lettuce
2 medium tomatoes, cut into wedges
8 ounces nitrate-free bacon, cooked and drained
1½ Haas avocados, ripe but firm, sliced
½ cup mayonnaise
3 tablespoons each light cream and water
1 tablespoon finely chopped green onion
1 teaspoon cider vinegar
¼ teaspoon horseradish
1/8 teaspoon salt
Pinch of sugar substitute (optional)
Freshly ground black pepper
1. Wash, drain, and pat the lettuce dry. Place 2 cups of lettuce on each of four plates. Top with tomato wedges. Crumble the bacon in large pieces and divide among the salads. Arrange the avocado on top of the salads.
2. In a blender or food processor, combine the remaining ingredients (except the black pepper). Process until smooth. Ladle 3 tablespoons of dressing over each salad. Top with ground pepper.
Per serving:
Carbohydrate: 13 grams; Net Carbs: 5 grams; Fiber: 8 grams; Protein: 10 grams; Fat: 40 grams;
Calories: 440
LEMON ICE CREAM WITH RASPBERRY SAUCE
Very easy, very quick, and very elegant, this dessert complements almost any meal. The recipe can be doubled or tripled for entertaining.
Prep Time: 15 minutes, plus chilling time
Makes 2 servings
1¼ cups Atkins Endulge Super Premium vanilla ice cream
1/8 cup frozen unsweetened raspberries
2 packets sugar substitute
Juice of ½ lemon (or 3 tablespoons)
Grated lemon zest of ½ lemon
Fresh mint garnish (optional)
1. Microwave ice cream on high for 15 seconds to soften it.
2. Purée the raspberries with one packet of sugar substitute. Press the berry purée through a strainer.
3. In a small bowl, whisk the lemon juice and the second packet of sugar substitute and zest into the ice cream until creamy but not melted. Place the ice cream back in the freezer until firm, 15 minutes.
4. To serve, place ½ cup ice cream in a bowl or parfait glass. Spoon one-half of the raspberry sauce over the ice cream. Garnish with mint, if desired.
Per serving:
Carbohydrate: 10 grams; Net Carbs: 9 grams; Fiber: 1 gram; Protein: 3 grams; Fat: 4 grams;
Calories: 180
SOY FRUIT FRAPPE
Soy can be a great addition to your diet. Research has shown that isoflavones found in soy may reduce the risk for heart disease. The problem is, many soy milks are full of hidden sugars. Fortunately, low-carb versions are increasingly available.
Prep Time: 5 minutes
Makes 1 serving
1 cup vanilla soy milk (like Westsoy Soy Slender with sucralose)
½cup frozen unsweetened raspberries, blackberries, or strawberries
¼teaspoon orange or almond extract
2 packets sugar substitute
½cup crushed ice or 3 ice cubes
1. In a blender, purée all ingredients except the ice, on high until smooth.
2. Add the ice and blend until smooth.
RASPBERRY BLACKBERRY STRAWBERRY
Per serving:
|
RASPBERRY | BLACKBERRY | STRAWBERRY |
Per serving: | |||
Carbohydrate | 16 g | 18 g | 16 g |
Net Carbs | 7 g | 11 g | 12 g |
Fiber | 9 g | 7 g | 5 g |
Protein | 7 g | 7 g | 6 g |
Fat | 3.5 g | 3.5 g | 3 g |
Calories | 120 | 130 | 120 |
BUTTERFLIED ROAST CHICKEN
Nothing beats a good home-cooked roast chicken—especially one that cooks in only 45 minutes! The trick is to butterfly the chicken open (or to save more time,ask the butcher to do it for you),lay it directly into a roasting pan, and put it into a very hot oven.The result is a chicken with beautiful crispy skin and juicy tender meat. This one is simply seasoned with salt, garlic, and fresh rosemary, but any of your favorite herbs will work.
Prep Time: 25 minutes
Cook Time: 45 minutes
Makes 4 servings
1 roasting chicken (about 4 pounds)
1 tablespoon olive oil
3/4 teaspoon seasoned salt
½ teaspoon garlic powder
½ teaspoon finely minced fresh rosemary
Freshly ground black pepper
1. Set the cooking rack in the middle of the oven. Preheat the oven to 450°F. Coat the bottom of a large roasting pan with olive oil or cooking spray.
2. Remove the giblets from the chicken and rinse the cavity. Pat dry. With poultry shears or a sharp knife, cut down the center of the chicken’s backbone (not the breast side). Open the chicken and flatten by pressing down on the breast. Cut away the backbone by making a vertical cut ½ inch on either side of the original cut. Rub the chicken with the oil and dust with the seasoned salt. Sprinkle on the garlic powder and rosemary. Grind fresh pepper over the chicken to taste.
3. Place the chicken in a roasting pan, breast side up. Roast for 30 minutes.Cover the breast skin if necessary with foil.Cook for an additional 10 to 15 minutes, or until the juices run clear when pierced and the thigh meat registers 175° to 180°F on a meat thermometer.
Per serving:
Carbohydrate: 0 gram; Net Carbs: 0 gram; Fiber: 0 gram; Protein: 56 grams; Fat: 35 grams;
Calories: 560
COCONUT PECAN MACAROONS
Traditional coconut is paired with tasty pecans in these chewy low-carb macaroons. To get the maximum volume out of the beaten egg whites, be sure to allow them to warm to room temperature before whipping them in a clean, grease-free bowl.
Prep Time: 15 minutes
Bake Time: 20 minutes
Makes 16 servings (1 cookie each)
2 large egg whites
Pinch of cream of tartar
1 cup granular sugar substitute
1 cup unsweetened shredded coconut
1 cup finely chopped pecans
½ teaspoon vanilla extract
¼ teaspoon orange extract (optional)
1. Preheat the oven to 300°F. Line a cookie sheet with ungreased parchment paper, a silicon mat, or aluminum foil.
2. In a medium bowl, beat the egg whites and cream of tartar with an electric mixer until very soft peaks begin to form. Gradually add the sugar substitute at medium speed until all the substitute is added and stiff peaks form. With a spoon or spatula, fold in the coconut, pecans, vanilla, and orange extract, if using.
3. Spoon the batter by tablespoons onto the prepared pan. Using the back of a spoon, flatten each cookie into a 2-inch round. Bake for 20 minutes, or until the bottoms are lightly browned. (Tops will not brown.) Remove and cool on a wire rack. Store in a covered container or wrap tight and freeze.
Per serving (1 cookie):
Carbohydrate: 4 grams; Net Carbs: 3 grams; Fiber: 1 gram; Protein: 1 gram; Fat: 8 grams;
Calories: 90
SPICY ORANGE STIR-FRY
Delicious orange-tinged stir-fries are some of the most popular Asian dishes. Unfortunately, they are also typically laden with sugar. We’ve kicked the sugar and added some heat to create an equally delicious sauce for this simple stir-fry. Chicken is specified, but you may use thin-sliced beef, shrimp, or for a vegetarian option, firm tofu (which will add just 1 additional gram of Net Carbs per serving). Most important, have all your ingredients measured out and ready to go before you fire up your wok.
Prep Time: 25 minutes
Marinate Time: 15 minutes
Cook Time: 12 minutes
Makes 4 servings
¼cup lite soy sauce
2 tablespoons dry sherry
2 teaspoons each sesame oil and orange zest
½teaspoon chili flakes (or more to taste)
1 pound chicken breast, skinned and cut into 1- to 1½-inch cubes
3 tablespoons canola oil
1 teaspoon minced garlic
¼pound fresh snow peas, cleaned and trimmed
½pound mushrooms, washed and thickly sliced
½pound broccoli florets
1 cup carrots, peeled and diagonally sliced (40- and 60-gram meal plans only)
¼cup chicken broth
½cup sliced water chestnuts (60-gram meal plan only)
1 teaspoon ThickenThin Not/Starch thickener for sauce
(optional)
4 green onions, trimmed and sliced diagonally
1. In a small bowl, mix together the soy sauce, sherry, sesame oil, orange zest,and chili flakes.Place the chicken in a separate small bowl; toss with 3 tablespoons sauce mix. Marinate for 15 minutes.
2. Heat a wok or large skillet over high heat until hot. Add 1
tablespoon of the oil and the garlic. Add the chicken, quickly stirring and separating for 3 to 4 minutes, or until browned. Remove from the pan.Add the snow peas and cook for 30 seconds.Remove from the pan.
3. Add the remaining 2 tablespoons oil and the mushrooms to the pan. Stir briefly.Add the broccoli and carrots. Stir to coat with oil; add the broth; cover and steam the vegetables for 2 minutes. Remove the lid; stir in the chicken, snow peas, water chestnuts, and the remaining sauce mix. Stir briefly to coat. If desired, to thicken the sauce, push the meat and vegetables to the side, and whisk ThickenThin into the simmering sauce. Sprinkle chopped green onions over the stir-fry and serve.
Per serving:
Carbohydrate: 10.5 grams; Net Carbs: 7 grams; Fiber: 3.5 grams; Protein: 28 grams; Fat: 6 grams;
Calories: 300
With additions:
Per serving, add 2.5 grams of Net Carbs for the carrots and 2 grams of Net Carbs for the water chestnuts.
SAUTÉED SWISS CHARD
Full of vitamins and antioxidants, Swiss chard is a great addition to any diet. This often overlooked vegetable actually gives you two different tastes and textures. The dark green leaves resemble spinach and the stems have the crunch and taste of celery. Separating the leaves from the stems before cooking ensures that each is cooked just right.
Prep Time: 10 minutes
Cook Time: 8 minutes
Makes 2 servings
1 bunch fresh Swiss chard (about 3/4 pound)
2 tablespoons olive oil
2 garlic cloves, minced
¼ cup chicken broth
½ teaspoon seasoned salt
Ground black pepper
1. Rinse the Swiss chard and pat dry. Separate the leaves from the stems and cut the stems into 1-inch pieces. Set aside.
2. Heat the oil and garlic in a medium sauté pan. Add the stems and sauté for 4 minutes. Stir in the leaves and pour in the broth; cover the pan and cook for 3 additional minutes. Uncover; stir in seasoned salt and add ground pepper to taste.
Per serving:
Carbohydrate: 7.5 grams; Net Carbs: 4.5 grams; Fiber: 3 grams; Protein: 3 grams; Fat: 14 grams;
Calories: 160
ZUCCHINI GRATIN
Gratins are characterized by their attractive browned tops of cheese and/or bread crumbs. You will find that versatile zucchini reaches new heights when prepared this way.
Prep Time: 10 minutes
Cook Time: 30 minutes
Makes 4 servings
2 pounds fresh zucchini
Salt to taste
1 teaspoon garlic powder
2 tablespoons butter, melted
1/3 cup grated Parmesan cheese
1. Preheat the oven to 400°F. Bring a large pot of water to a boil.2. Trim the ends of the zucchini and slice on the diagonal ¼-inch- thick. Place in the boiling water for 4 minutes. Drain and rinse the zucchini under cold water to stop the cooking process.
3. Arrange the zucchini into the bottom of a pie plate by overlapping them in circles, starting with the outside edge and working toward the center. Sprinkle with salt and ½ teaspoon of the garlic powder. Drizzle 1 tablespoon of the melted butter over the bottom layer. Add the second layer of zucchini and sprinkle with salt and the remaining garlic powder and butter. Sprinkle the cheese evenly over the top.
4. Place in the oven and bake for 20 minutes. Turn the oven up to 450°F and bake for an additional 10 minutes, or until the cheese is lightly browned.
Per serving:
Carbohydrate: 7 grams; Net Carbs: 4 grams; Fiber: 3 grams; Protein: 6 grams; Fat: 9 grams;
Calories: 120