| Atkins Recipes Nutritional
Approach
The cornerstone of the Atkins philosophy is a four-phase
eating plan in conjunction with vitamin and mineral
supplementation and regular exercise. The Atkins Nutritional
Approach rebalances your nutrition
so that you improve your energy level and your appearance
and gain a sense of well-being.
The four-phase individualized eating plan allows you
to knowledgeably select which foods to eat based on
your need to achieve weight
loss and weight maintenance, enjoy good health and
prevent disease. Food selections will differ to varying
degrees depending upon the phase you are in and your
individual metabolism.
Unlike a diet, the Atkins Nutritional Approach is a
lifetime nutritional philosophy, focusing on the consumption
of nutrient-dense, unprocessed foods and vita nutrient
supplementation. Moreover, Atkins restricts processed/refined
carbohydrates (which make up more than 50 percent of
many people's diets), such as high-sugar foods, breads,
pasta, cereal and starchy vegetables. Core vita nutrient
supplementation includes a full-spectrum multivitamin
and an essential oils/fatty acid formula. This nutritional
philosophy has been embraced by an estimated 20 million
people worldwide since the release of Dr. Atkins' Diet
Revolution in the 1970s, and was the cornerstone of
the treatment protocols for patients of The Atkins Center
for Complementary Medicine in New York City (1984-2003).
ATKINS DIET AND LOW CARB RECIPES FOR WEIGHT
LOSS
1.CUCUMBER SOUP
Calorie Count: 57
Carbohydrates : 7 grams, Net
Carbs : 6 grams, Fiber : 1
grams, Protein : 4.5 grams, Fat
: 1.5 grams
Ingredients
- 4 green onions, trimmed and chopped
- 1 garlic clove, pushed through a press
- 1 medium hothouse cucumber, peeled, seeded and sliced
- 1/2 teaspoon dried tarragon
- 1 can (14 1/2 ounces) reduced-sodium chicken broth
- 1 tablespoon fresh lemon juice
- 1 cup buttermilk
- Salt and pepper
- 1/4 cup chopped fresh parsley
- Servings: 4
- Prep time: 15 minutes
- Chill time: 1 hour
Instructions:
In a blender, combine all ingredients except
parsley. Puree until smooth. Add salt and pepper to
taste. Chill 1 hour. Garnish with parsley before serving.
2. FRENCH BISTRO SALAD
Calorie Count: 527
Carbohydrates : 14.5 grams , Net
Carbs : 3.5 grams , Fiber :
11 grams , Protein : 25 grams , Fat
: 40.5 grams
- Servings: 4
- Prep time: 20 minutes
- Bake/Cook time: 5 minutes
Ingredients:
Dressing :
- 3 tablespoons fresh lemon juice (1 large lemon)
- 2 teaspoons Dijon mustard
- 3/4 teaspoons salt
- 1/2 teaspoon freshly ground pepper
- 1/4 cup extra-virgin olive oil
Salad :
- 4 large eggs
- 12 thick slices of bacon
- 6 cups frisee, cleaned and torn (about 3 heads)
- 1 cup Gruyere cheese, coarsely grated (about 1/3
pound)
Instructions:
For dressing: Combine lemon juice, mustard,
salt and pepper in a blender in a medium bowl. Slowly
whisk in olive oil until dressing thickens and set aside.
Poach eggs in an egg poacher, saucepot
or microwave. Cook until whites are set but yolks are
still runny, about 4 minutes in an egg poacher or 2
minutes in microwave. Place in ice water until ready
to use. Stack bacon and slice into 1" by 1/2"
pieces and sauté over medium-high heat until
nicely browned and crisp, about 3 minutes. Drain and
set aside.To assemble salads: Toss frisee with the dressing
and divide evenly on 4 plates. Sprinkle with bacon slices
and shredded cheese. To quickly reheat eggs, immerse
in simmering water for 30 seconds. Place one egg on
top of each salad.
3.TOASTED PECAN CANTALOUPE
KABOBS
Calorie Count: 50
Carbohydrates : 4.5 grams, Net
Carbs : 3.5 Grams, Fiber :
1 Grams, Protein : 1 grams, Fat
: 3.5 grams
- Servings: 8
- Prep time: 15 minutes
- Bake/Cook time: 9 minutes
Ingredients:
- 1/3 cup pecans
- 1/4 teaspoon cinnamon
- 2/3 of a medium cantaloupe, seeded
Instructions:
Heat oven to 350°F. On a baking sheet,
toast pecans 8 to 9 minutes, until golden; let cool.
In a food processor, finely grind cooled pecans; pulse
in cinnamon and transfer to a sheet of wax paper. Cut
cantaloupe into eight 1"-thick slices. Remove rind from
1 slice and cut into 4 chunks, immediately threading
the pieces onto a skewer. Repeat with remaining slices
until you have 8 skewers. Press one side of the kabobs
onto pecan mixture and transfer, pecan side up, onto
a serving platter. Serve immediately.
4. MUSHROOM-FLAVORED MEATLOAF
Calorie Count : 499
Carbohydrates : 6 Grams, Net
Carbs : 4 Grams, Fiber : 2
Grams, Protein : 38 grams, Fat
: 35 grams
- Servings: 6
- Prep time: 25 minutes
- Bake/Cook time: 1 h 30 min
Ingredients
- 2 slices low-carb
white bread, cubed
- 2 tablespoons olive oil, divided
- 1/2 cup freshly grated Parmesan (preferably Parmigiano-Reggiano),
divided
- 8 thinly sliced white mushrooms
- 7 finely chopped scallions, including half of the
green tops
- 1 1/2 teaspoons minced garlic
- 2 pounds ground chuck or ground turkey
- 1 1/2 cup heavy cream
- 1/2 cup ice water
- 1 large egg, lightly beaten
- 1 1/4 teaspoons salt
- 1 teaspoon dried thyme
- 1/2 teaspoon pepper
- 3/4 cup chopped fresh parsley leaves, divided
Instructions
Heat oven to 350°F. Line a 13- by 9-inch
baking pan with foil. Cover a wire rack with foil; prick
foil in several places with a fork. Place rack in pan;
set aside. Pulse bread in a food processor to make fine
crumbs. Transfer to a bowl; set aside. In a small cup
combine 1 tablespoon bread crumbs, 1/2 teaspoon olive
oil and 1 tablespoon Parmesan; set aside. In a 12-inch
skillet, heat remaining olive oil over medium heat.
Add mushrooms, scallions and garlic; sauté until
mushrooms are tender, stirring frequently, 5 to 7 minutes.
Transfer mushroom mixture to food processor and process
until finely chopped. In a large bowl, gently combine
ground meat, plain bread crumbs, mushroom mixture, cream,
water, egg, remaining Parmesan, salt, thyme, pepper
and all but 2 tablespoons parsley. Mix until evenly
blended. Transfer mixture to a work surface and form
into a 9- by-5-inch loaf. Place loaf on prepared rack.
Bake for 1 hour. Sprinkle top of loaf with bread-crumb
topping. Bake until an instant-read meat thermometer
inserted into center of loaf registers 160°F for
chuck or 165°F for turkey and bread-crumb topping
is nicely browned, 20 to 25 minutes more. Let stand
for 10 minutes before slicing and serving. Garnish with
reserved 2 tablespoons parsley.
5. WALNUT BLONDIES
Calorie Count : 242
Carbohydrates : 10.5 grams, Net
Carbs : 7.5 grams, Fiber :
3 grams, Protein : 11 grams, Fat
: 19 grams
- Servings: 12
- Prep time: 20 minutes
- Bake/Cook time: 14 minutes
Ingredients
- 1 cup unsalted butter, melted
- 1 cup granular sugar substitute
- 3 large eggs, room temperature
- 1 teaspoon vanilla extract
- 1 cup Atkins Quick QuisineTM Bake Mix
- 1/2 cup whole-wheat pastry flour
- 2 tablespoons gluten
- 1 1/2 teaspoons baking powder
- 1/2 teaspoon ground cinnamon
- 1 cup lightly toasted walnuts, coarsely chopped
- 1 ounce unsweetened chocolate, melted
Instructions
Heat oven to 325°F. Line a 13-by-9-inch
baking pan with aluminum foil extending 2 inches over
both short sides of pan. Grease foil, and set aside.
Whisk butter, sugar substitute, eggs and vanilla extract
together in a large bowl. Whisk bake mix, pastry flour,
gluten, baking powder and cinnamon together in another
bowl; stir into butter mixture until well combined.
Stir in walnuts. Spread evenly into prepared pan. Bake
until puffed and set, and a toothpick inserted in center
comes out clean (top will not be browned), 12 to 14
minutes. Cool completely in pan on a wire rack. Drizzle
chocolate in thin lines over entire surface of blondies.
Let stand until set, about 1 hour. (The recipe
can be prepared up to this point, covered with plastic
wrap and stored at room temperature overnight.). Firmly
gripping the foil on both ends, lift blondies out of
pan, and place on work surface. Cut into 12 pieces,
and serve.
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