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  Atkins Recipes

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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