Atkins Diabetes Revolution (57 page)

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.

R
ASPBERRY
B
LACKBERRY
S
TRAWBERRY

Per serving:

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.