Atkins Low Carb
 





 

Breakfast Recipes

PUFFED OVEN PANCAKE - 6 Servings
2 tbsp butter
3 eggs (3 g)
c high gluten flour (12 g)
1/4 c cream (2.4 g)
1/4 c water
salt

Melt butter in skillet. Beat eggs. Add flour, cream water & 1/4 tsp salt. Mix well. Pour into hot skillet. Bake at 400 degrees F for 25 minutes until puffed & golden brown. Serve with blackberry syrup, maple butter or low carb maple syrup (Recipes #25, #26, and #27).

Carb Count: Recipe Total 17.2 g, Per Serving 2.8 g

EGGS BENEDICT - 4 Servings
4 eggs (4 g)
Canadian Bacon
Sauce
c butter
3 beaten egg yolks
1 tbsp water
1 tbsp lemon juice (1.3 g)

Lightly grease skillet. Fill skillet half way with water. Bring water to boiling. Reduce heat & simmer. Break eggs into cup & carefully slide one at a time into water. Allow space for each egg. Simmer for 5 minutes. Meanwhile, heat Canadian Bacon in skillet. Remove poached egg & serve with Canadian Bacon and Hollandaise Sauce.

For sauce, combine butter, egg yolks, water and lemon juice. Heat in a double boiler, stirring constantly.

Carb Count: Recipe Total 6.6 g, Per Serving 1.6 g

Lunch Recipes


GOAT CHEESE WITH SPINACH & SUNDRIED TOMATOES - 4 Servings
1 c romaine lettuce (1.9 g)
c spinach (1.2 g)
1 radish, diced (0.2 g)
4 tbsp sundried tomatoes (1.5 g)
3 tbsp olive oil
1 tbsp balsamic vinegar (0.9 g)
pound goat cheese

Slice goat cheese, brush with oil & broil until golden. Serve on top of salad with diced radish and sundried tomatoes. Drizzle with oil and vinegar.

Carb Count: Recipe Total 4.7 g, Per Serving 1.1 g

BUFFALO CHICKEN WINGS - 2 Servings
1 pound chicken wings
2 tbsp butter
1/4 c hot pepper sauce

Bake wings at 375 degrees F for 20 minutes. In saucepan, melt butter. Stir in hot pepper sauce. Brush wings with sauce. Bake for 10 more minutes. Turn over and baste with sauce. Bake 10 more minutes. Serve with blue cheese dressing and celery (1/2 cup = 1.9 g).

Carb Count: Recipe Total 0 g, Per Serving 0 g

Dinner Recipes


GREEK CHICKEN - 4 Servings *Low Fat*
1 pound boneless chicken
1 c crumbled feta cheese
tsp dried oregano (0.5 g)
1 tbsp lemon juice (1.3 g)
1 tbsp oil
salt & pepper to taste
1 c chicken broth
c tomato diced (5.8 g)
1 c fresh spinach (2.4 g)

Flatten chicken. Combine feta, lemon juice and oregano. Spread over chicken. Fold chicken to enclose filling; secure with a toothpick. Heat oil in a skillet until hot. Add chicken and cook until golden brown. Mix chicken broth, tomato and spinach. Add to skillet, heat to boiling. Reduce heat to low; cover & simmer 8-10 minutes. Serve.

Carb Count: Recipe Total 10 g, Per Serving: 2.5 g

LEMON FISH - 4 Servings *Low Fat*
4 white fish fillet
1 tbsp oil
1 tbsp fresh lemon juice (1.3 g)
1 garlic clove, thinly sliced (0.9 g)
4 tbsp whole milk ricotta cheese (1 g)
4 tbsp plain yogurt (2.8 g)
1 tbsp fresh chives, optional (0.6 g)

Preheat oven to 400 degree. Place fish in aluminum foil packet with oil, garlic & lemon juice. Place fish packet in oven. Mix the ricotta cheese with yogurt & stir in snipped chives. When fish is done, remove & serve with ricotta/yogurt sauce.

Carb Count: Recipe Total 6.6 g, Per Serving 1.6 g

Dessert Recipes


Splenda is an aritificial sweetener that you use just like sugar (it measures the same, so you can substitute any recipe with the same measurement). You can purchase it at any grocery store in the same aisle that you would find sugar and other artificial sweeteners (like Equal or SweetnLow). It is made from sugar and can handle the heat of baking (unlike sweeteners made from aspartame).

The Atkins Center has done research that indicates sweeteners that contain aspartame (such as NutraSweet and Equal) stimulate insulin production (leading to unstable blood sugar, irritability and carbohydrate cravings). Sweeteners that use sucralose (marketed as Splenda) and saccharin (such as Sweet'nLow) have not been shown to stimulate insulin production.


FRENCH SILK PIE - 4 Servings
1/2 c butter, softened
2/3 c Splenda
2 oz unsweetened baking chocolate (8 g)
1 tsp vanilla (3 g)
1/2 c refrigerated or frozen egg product, thawed

Cream butter and Splenda together. Melt chocolate and blend into butter mixture when cooled. Stir in vanilla. Add egg product. Beat well with mixer until smooth. Chill 1-2 hours minimum. Top with whipped cream (3.3 g per cup), if desired.

Carb Count: Recipe Total 11 g, Per Serving 2.9 g

CINNAMON MERINGUES - 4 Servings
2 egg whites
1/4 tsp cream of tartar
dash salt
c Splenda
2 tsp ground cinnamon (3.6 g)
1 tsp vanilla extract (1.5 g)
tsp almond extract

In medium bowl, combine egg whites with cream of tartar and salt; beat until soft peaks form. Fold in cinnamon, vanilla and almond extracts Drop by tablespoonfuls onto greased cookie sheets. Bake at 300 degrees F for 30 minutes.

Carb Count: Recipe Total 5.1 g, Per Serving 1.2 g

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