Atkins Diet Recipes

Asian Beef Salad - Phase 1

Ingredients:

• Marinade and Dressing Base:
• 4 green onions, chopped
• 3 garlic cloves, pushed through a press
• 1/4 cup soy sauce
• 2 tablespoons no-sugar-added rice-wine vinegar
• 2 teaspoons sesame oil
• 1 teaspoon granular sugar substitute
• 1/2 teaspoon curry powder
• 1/4 teaspoon dried ginger
• Salad:
• 1 1/2 pounds beef sirloin, cut against the grain in 1/8-inch strips
• 2 tablespoons canola oil
• 6 cups mixed salad greens
• 1 red bell pepper, thinly sliced
• 1 can (8-ounces) sliced water chestnuts, drained

Directions:

Mix green onions, garlic, soy sauce, rice wine vinegar, sesame oil and sugar substitute in a small bowl. Pour half into a resealable plastic bag; add steak and marinate overnight in the refrigerator. To remaining soy sauce mixture, add curry powder and ginger.Heat canola oil in a large skillet over high heat until very hot. Drain beef and discard marinade; quickly stir-fry beef 2 to 3 minutes in hot oil for medium doneness. Transfer to a large mixing bowl.Add salad greens, bell pepper, water chestnuts and reserved soy dressing. Toss to coat.

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Baked Salmon with Bokchoy: Phase 1

Ingredients:

• 2 tablespoons olive oil
• 1 tablespoon butter
• 2 pounds salmon fillet, cut into 4 portions
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1 1/2 pounds bok choy, cut into 1 1/2 pieces
• 1/2 teaspoon grated lemon peel
• 1/4 cup roasted red peppers, patted dry
• 1/4 cup mild chunky salsa)

Directions:

Heat oven to 475F. Place olive oil and butter in a skillet large enough to hold fish in a single layer. Place in oven 3 minutes, until butter is melted.Season fish with salt and pepper. Place fish flesh side down in prepared skillet. Bake 10 minutes, turning carefully once halfway through cooking time, until just cooked through. Remove from skillet; tent with foil.Add bok choy and lemon peel to skillet. Stir to coat with pan's oil. Place in oven 1 minute, until leaves are wilted and stems are warmed through.To make pure, blend peppers and salsa in a blender 30 seconds. Divide greens on four plates; top each with a piece of fish. Dollop pure over fish.

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Chicken Tenders in Tarragon Cream Sauce: Phase 1

Ingredients:

• 2 (6-ounces each) skinless chicken breasts, or 12 ounces chicken tenders
• 1/8 cup soya powder
• 1 teaspoon salt
• 1 teaspoon black pepper
• 1 cup heavy cream
• 3 tablespoons canola oil
• 1/2 cup low-sodium chicken broth
• 1 tablespoon fresh tarragon, chopped
• salt and pepper
• 1 lemon, cut into wedeges

Directions:

Remove tenderloin from each breast. Cut each breast into 5 strips of approximately the same length as the tenderloin (about 4-5 inches). In a mixing bowl, combine soya powder, salt and pepper. Toss strips in mixture, tapping to remove any excess.In a saucepan, boil cream until reduced by half, about 10 minutes.While cream is reducing, heat oil in a large skillet over medium-high heat until very hot. Cook chicken strips in batches, about 3 minutes per side (do not crowd the pan). Transfer to a plate and keep warm. Pour off excess fat in skillet. Add chicken broth and cook on high heat until reduced by half, scraping up browned bits with a wooden spoon. Add reduced cream and cook for another 3 minutes, until sauce thickens. Stir in tarragon and season with salt and pepper. Serve with chicken and lemon wedges.

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Baked Eggplant Puree - Phase 2

Ingredients:

• 1 pound eggplant (about 2 Italian eggplants)
• 3/4 cup extra virgin olive oil
• 2 teaspoons chopped garlic
• 1 tablespoon fresh parsley, chopped
• salt and freshly ground black pepper to taste

Directions:

Preheat oven to 425 F. Cut the eggplant on all sides with deep slashes and place in a baking pan. Roast until soft, 30 to 40 minutes. Set aside until cool enough to handle, about 15 minutes. Peel eggplant and coarsely chop (or briefly pulse in a food processor or blender). Place in a medium bowl. ix in oil, garlic, parsley, salt and pepper.

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Barbecued Glazed Ham - Phase 2

Ingredients:

• 1 tablespoon chili powder
• 1 tablespoon paprika
• 1 teaspoon cumin
• 1/2 teaspoon cinnamon
• 1/4 teaspoon ground cloves
• 1 tablespoon sugar substitute
• 1 fully cooked bone-in smoked ham (6 to 7 pound), shank or butt portion
• 1/3 cup sugar-free apricot jam)

Directions:

Prepare the grill for indirect heat. Place a disposable aluminum drip pan in center of bottom grate or floor of grill. For a closed gas grill, heat on high for 10 to 15 minutes, then turn off heat source directly under pan, leaving the other one or two burners on. Adjust heat to register between 375F and 425F on an oven thermometer. For a charcoal grill, build two equal piles of briquettes on either side of drip pan. Burn coals about 25 minutes, until they are covered with gray ash.   Close lid and grill 45 minutes. Turn ham over (adding more briquettes if necessary), and grill 45 to 60 minutes more, until an instant-read thermometer inserted in center of ham (away from bone) registers 140F. Combine chili powder, paprika, cumin, cinnamon, cloves and sugar substitute in a cup. Score top and sides of ham with a sharp knife in a crisscross pattern. Sprinkle rub over all sides.Place ham on prepared grill over pan. Spoon or brush jam over ham. Cover and grill 5 minutes more. Let stand 15 minutes before carving.

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Home made Chicken Soup - Phase 2

Ingredients:

• 2 large stalks celery
• 2 carrots, peeled (optional
• 2 onions, quartered
• 1 parsnip, peeled
• 3 sprigs parsley
• 1 whole stewing hen or chicken (about 5 pounds), cut into 8 pieces, breast meat reserved
• 10 black peppercorns
• 2 bay leaves
• 1 tablespoon kosher salt

Directions:

Finely chop 2 tablespoons each of celery, carrot, onion and parsnip and set aside. Place large vegetable pieces, parsley, chicken (except reserved breast meat), peppercorns, bay leaves and salt in a large soup pot. Add 2 quarts of cold water.Bring to a rapid boil; skim off any foam that rises to the surface, then lower to a gentle simmer. Cook 1 hour. Discard all cooked solids with a slotted spoon. Strain soup through a mesh strainer into a smaller soup pot.Cut chicken breasts in half horizontally to make thin cutlets. Bring soup to a boil. Add chicken breasts and finely chopped vegetables to soup; cover and remove from heat. Allow to sit 10 to 15 minutes, until chicken is cooked through and vegetables are tender. Cut chicken into thin slices before serving.

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Italian Seafood salad - Phase 2

Ingredients:

• 1 1/2 pounds mussels, scrubbed, beards removed
• 3/4 pound octopus or squid, cut in rings or pieces
• 3/4 pound medium shrimp, shelled and deveined
• 1/2 pound cooked crab meat
• 3 tablespoons extra-virgin olive oil
• 1 tablespoon white wine vinegar
• 1 garlic clove, pushed through a press
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 8 Boston lettuce leaves
• 2 tablespoons chopped fresh parsley
• 1/2 lemon, thinly sliced)

Directions:

1. Bring 1 cup of water to a boil over high heat in a large saucepot with a cover. Add mussels; cook 10 minutes. Remove mussels from their shells and transfer to a large bowl. Discard any unopened mussels. 2. Bring a quart of lightly salted water to a boil. Add octopus; cook 45 seconds, just until opaque. Remove with a slotted spoon and add to bowl with shelled mussels. 3. Cook shrimp 2 to 3 minutes just until cooked through. Remove with a slotted spoon and add to bowl. Stir in crab. 4. Add oil, vinegar, garlic, salt and pepper to seafood. Mix until thoroughly combined. Refrigerate 2 hours for flavors to develop. 5. To serve, place 2 lettuce leaves on each of the 4 plates. Mound seafood salad over lettuce; sprinkle with parsley and garnish with lemon slices.

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Baihian Halibut - Phase 3

Ingredients:

• 2 tablespoons extra virgin olive oil
• 2 tablespoons fresh lime juice
• 4 (1-inch thick) halibut steak halves (about 2 pounds)
• 1 small onion, chopped
• 1 cup chopped green bell pepper
• 1 teaspoon salt
• 2 large garlic cloves, thinly sliced
• 1 serrano chile or jalapeno pepper, seeded and minced
• 1/2 cup unsweetened coconut milk
• 1 medium tomato, diced)

Directions:

1. With a fork, whisk 1 tablespoon of the oil and all the lime juice on large platter, add fish, and turn to coat.
2. Heat remaining tablespoon oil in a 12-inch nonstick skillet over medium heat. Add onion and pepper. Cook 6 minutes until onion is translucent and pepper is just tender.
3. Sprinkle 1/2 teaspoon of the salt over fish, add fish to skillet; pour coconut milk over fish and add tomato. Reduce heat to medium-low and simmer 8 to 9 minutes, turning fish halfway through cooking time.
4. Stir remaining salt into sauce, spoon over fish a few times, and serve immediately.

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Baked Egg Salad and Egg Salad plus - Phase 3

Ingredients:

Basic Egg Salad
• 8 hard boiled eggs
• 1/2 cup mayonnaise
• 1 tablespoon Dijon mustard
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1/4 cup finely chopped celery (optional)
Egg Salad Plus
• 1 teaspoon chopped chipotle chilies in adobo
• 2 tablespoons chopped fresh chives or green onions
• 2 tablespoons chopped green or black olives
• 1 tablespoon chopped sun-dried tomatoes
• 1/2 tablespoon chopped fresh dill (or 1 teaspoon dried dill)
• 1 tablespoon nonpareil capers, drained)

Directions:

Chop eggs roughly, or push them through the large-holed side of a four-sided box grater.  In a large mixing bowl, mix eggs with mayonnaise, mustard, salt and pepper with a wooden spoon. Stir in chopped celery, if using. For Egg Salad Plus, add chilies, onions, olives, sun-dried tomatoes, dill and capers and gently mix.

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Fish Fillet with Tomatoes and Black Olives- Phase 3

Ingredients:

• 1 tablespoon olive oil
• 1 small onion, chopped
• 10 Greek olives, pitted and chopped
• 2 plum tomatoes, chopped
• 2 tablespoons capers
• 2 garlic cloves, pushed through a press
• 1/2 cup dry red wine
• Pinch of dried hot red pepper flakes (optional)
• 4 tablespoons butter
• 2 pounds red snapper fillets

Directions:

Heat oil in a large skillet over medium heat until very hot. Add onion and olives. Cook, stirring occasionally, 3 minutes, or until onion is transparent. Add tomatoes, capers, garlic, wine, and red pepper flakes, if using. Bring to a boil; reduce heat, and simmer 5 minutes.Meanwhile, melt butter in another large skillet over medium heat. Cook snapper (in batches, if necessary) 2 minutes per side or until lightly browned. Transfer snapper fillets to tomato mixture in the skillet, cover, and cook over medium heat 3 to 4 minutes, just until fish is cooked through. Serve immediately.

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Asian Vegetable Noodles - Phase 4

Ingredients:

• 12 ounces Dreamfields Low Carb Pasta Spaghetti
• 2 tablespoons dark sesame oil, divided
• 2 tablespoons vegetable oil
• 2 tablespoons chopped fresh ginger
• 3 tablespoons chopped garlic
• 6 ounces oyster mushrooms, sliced
• 1/2 red bell pepper, chopped
• 2 medium carrots, cut into matchsticks
• 1 large head bok choy (about 1 pound), stems thinly sliced, leaves torn into small pieces
• 1/3 cup low-carb teriyaki sauce
• 2 tablespoons soy sauce
• 2 tablespoons finely chopped green onions (optional)
• 2 tablespoons chopped peanuts* (optional)

Directions:

Prepare pasta according to package directions. Reserve 1/4 cup pasta cooking water and drain the rest. Transfer pasta to a large bowl and toss with 1 tablespoon of the sesame oil. Cover lightly with plastic wrap.In pasta pot, heat vegetable oil on high until it shimmers. Add ginger and garlic and cook, stirring, 30 seconds, until fragrant. Add mushrooms; cook 1 minute more. Add red pepper; cook 1 minute more. Add carrots and bok choy stems; cook 1 minute more (add 2 tablespoons reserved pasta water if necessary). Remove pot from heat. Add bok choy leaves, teriyaki sauce, soy sauce and remaining tablespoon sesame oil. Toss well to mix. Divide pasta on four plates. Make a depression in the center of each and mound with one-fourth of the vegetable mixture. Garnish with chopped green onions and peanuts, if desired.*Note: If you are on the first two weeks of Induction, omit the peanuts.

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Beef Stew - Phase 4

Ingredients:

• 1 1/2 pounds stew beef, cut into 1 1/2 inch cubes
• 1 tablespoon herbes de Provence
• 1 teaspoon paprika
• 2 teaspoons salt
• 1 teaspoon freshly ground black pepper
• 2 tablespoons olive oil, divided
• 2 tablespoons butter
• 1 cup frozen pearl onions (onions do not need to be defrosted)
• 2 cloves garlic, pushed through a press
• 2 cups red wine (Merlot or Cabernet Sauvignon)
• 1 pound green beans, cut into 1 inch pieces
• 1 carrot, cut into 1 inch ribbons with a vegetable peeler
• 2 tablespoons ThickenThin Not Starch thickener)

Directions:

Heat oven to 325F. Toss beef with herbs, paprika, salt and pepper. Heat half the oil in a Dutch oven over medium-high heat. Brown half the beef; transfer to a bowl. Repeat with remaining oil and beef. Set aside beef. Melt butter in Dutch oven. Add onions; cook 7 to 8 minutes until onions begin to brown. Add garlic during last 2 minutes of cooking time. Add reserved meat and accumulated juices, wine and 2 cups water. Bring to a boil. Cover Dutch oven and place in oven. Cook 2 hours, until beef is tender.Add green beans; cook 15 minutes more, just until beans are tender. Transfer Dutch oven to stove top over medium-high heat. Add carrot; cook 5 minutes. Stir in thickener; cook 2 minutes more, stirring, until sauce thickens.

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Corned Beef and Cabbage - Phase 4

Ingredients:

• 5 pounds corned brisket of beef
• 6 peppercorns or 1 teaspoon packaged pickling spices
• 1 bay leaf
• 2 large carrots, cut into 4 pieces each
• 4 medium turnips, quartered
• 1 medium onion, peeled and quartered
• 1 small medium green cabbage, cut into 8 wedges
• 4 tablespoons unsalted butter, melted)

Directions:

Place corned beef in a large pot with peppercorns, bay leaf and water to cover. Cover and bring to a boil. Reduce heat and simmer 4 to 5 hours until tender, skimming fat occasionally. During the final hour of simmering, add carrots, turnips and onion. During last 20 minutes, add cabbage. Transfer meat to a cutting board, and thinly slice against the grain. Arrange on a platter with vegetables. Brush with butter and serve with mustard on the side.

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Miso Soup - Phase 4

Ingredients:

• 4 green onions, chopped (about 1/2 cup)
• 4 cups Japanese instant dashi* or two cans (14 1/2 ounces) vegetable broth
• 4 tablespoons red miso paste
• 1 pound firm tofu, cut into cubes)

Directions:

Bring dashi or broth to a boil in a saucepan. Place miso in a bowl; whisk in a ladleful of hot stock.Pour miso mixture back into saucepan. Heat until piping hot, but not boiling. Add tofu and green onions. Serve immediately.

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