Atkins Diabetes Revolution (54 page)

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.

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, B
₃
, 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
/
8
teaspoon 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

D
RESSING

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: