Atkins Diabetes Revolution (56 page)

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