02
1 cup fresh or frozen blueberries, patted dry
1. Heat oven to 350·F. Place butter in a 1O-inch tart pan or 9-inch pie plate. Place in oven to melt. Remove from oven. 2. In medium bowl combine 3 tablespoons bake mix, sugar substitute and salt. In small bowl whisk cream, water, eggs and almond extract. Pour in melted butter leaving enough to coat tart pan. Pour liquid mixture into dry ingredients; mix until smooth.
3.Toss blueberries with remaining 1. tablespoon mix; gently fold into batter. Pour into prepared pan. Bake 45 minutes or until golden and puffy. Serve immediately.
Total carbohydrates per serving: 6 grams (count only 5 "digestible" carbs when doing Atkins); protein: 4 grams; fat: 21 grams; calories: 234
California Breakfast Burritos
These tasty burritos are perfect for brunch. For variety, add
1/2 cup chopped cooked ham or smoked turkey to the filling.
Prep time: 20 minutes
Cook time: 5 minutes
4 servings
4 controlled carb flour tortillas
1 tablespoon peanut or eanola oil
3 green onions, chopped
1 can (4 ounces) green chiles, drained, patted dry and chopped
1 small tomato, diced
1/2 teaspoon sar
1/4 teaspoon black pepper
8 eggs, beaten pinch cayenne pepper
2 tablespoons chopped eilantro
1/4 cup green salsa
1/2 cup grated cheddar cheese
1. Heat oven to 325℉ Wrap tortillas in foil and heat in oven 5 to 10 minutes.
2. In a medium nonstick skillet, heat oil over mediumhigh heat. Add green onions, chiles, tomato, salt and pepper; saute 3 minutes. Push mixture to side of pan.
3. Add eggs and cayenne to sldHet. Cook i to 2 minutes, stirring occasionally with rubber spntula, until soft, creamy curds form. Stir vegetable mixture into eggs.
4. Divide mixture among warm tortillas, sprinkle with cilantro, a tablespoon of salsa and 2 tablespoons cheese. Roll up tortillas.
Total carbohydrates per serving: 16 grams (count only 6 digestible" carbs when doing Atkins); protein: 21 grams; grams; calories: 317
Cranberry-Orange Loaf
Toasted, ground nuts give this loaf extra flavor. For variety, you may substitute 2 teaspoons cinnamon for the orange rind.
Prep time: 20 minutes
Bake time: 50 minutes
Yield: 20 slices
1 cup fresh or frozen cranberries, thawed
11/4 cups Atkins Bake Mix
1/2 cup sndnuts, toasted and ground
16 paekets sugar substitute
1 teaspoon baking soda
1/2 teaspoon salt
1 stick (8 tablespoons) butter, softened
2 tour cream
2eggs
1 tablespoon grutedfresh orange rind
1 teaspoon vanilla extract
2 egg whites
1. Heat oven to 350·F. Grease a 9-inch-by-5-inch loaf: pan; set aside. Coarsely chop cranberries; set aside. In a large bowl, whisk bake mix, walnuts, sugar substitute, baking soda and salt until combined.
2. In a medium howl, with an electric mixer on medium, beat butter 3 minutes' until fluffy. Beat in sour cream, eggs, orange rind and vanilla extract Fold in cranberries.
3. Beat bake mix mixture into butter mixture, in a separate bowl, beat egg whites until stiff, but not dry. In three additions, fold egg whites into batter.
4. Spoon batter into prepared pan. ,Bake 50 to 55 minutes or until a toothpick inserted in center comes out clean. Cool on wire rack. Cut loaf into thin slices.
Total carbohydrates per serving: 4 grams (count only 2.5 "digestible" carbs when doing Atkins); protein: 2 grams; fat: 8 grams; calories: 106
Crustless Qulche
So tasty, you'll never miss the crust!
Prep and cook time: 20 minutes
Bake time: 1 hour 15 minutes
8 servings
4 ounces nitrate.free bacon
1/2 yellow onion, thinly sliced
6eggs
3/4 cup heavy cream
2 boxes (10 ounces eack)frozen chopped broccoli or spinach, thawed and squeezed dry
1/2 pound Gruyere cheese, shredded
1/2 teaspoon salt
1/4 teaspoon pepper
1. Heat oven to 350·F. Butter a 10-inch tart pan or 9-inch deep pie plate.
2. In a large skillet over medium heat, cook bacon until crisp. Drain on paper towels; coarsely chop. skillet Add onion and cook 5 minutes, until softened but not brown. In a large bowl, combine eggs, cream, broccoli, cheese, salt and pepper. Stir in bacon and onion.
4. Pour mixture into prepared pan. Bake I hour and 15 minutes (tenting with foil, if necessary, to prevent over-browning) or until a knife inserted in center comes out clean. Cool 5 minutes before cutting into wedges.
Total carbohydrates per serving: 6.5 grams (count only 4 "digestible" carbs when doing Addns); protein: 17 grams; fat: 27 grams; calories: 329
Mushroom and Swiss Cheese Omelettes
White mushrooms are fine in this recipe, but more exotic varieties, such as morel, shiitake or cremini, would be even tastier.
Prep time: 15 minutes
Cook time: 10 minutes
2 servings
2 tablespoons butter, divided
4 ounces muskrooms, sliced
l/4 cup fmely chopped red onion
2 cloves garlic, chopped
1/2 teaspoon dried thyme
1/2 teaspoon grainy Dijon mustard
salt and pepper
6 eggs
1/4 cup chopped fresh parsley
1/4 cup shredded Swiss cheese
1. Melt I tablespoon butter in a small nonstick skillet over medium-high heat; saut· mushrooms, onion, garlic and thyme 4 minutes, until tender. Stir in mustard and season with salt and pepper; transfer to a bowl.
2. In medium bowl, whisk eggs, parsley and 1/4 cup cheese until mixed. In skillet, melt 1/2 tablespoon butter over medium-high heat and add half the egg mixture. Tilt skillet or spread eggs to cover bottom. Cook until set, lifting omelette with rubber spatula to allow uncooked egg to flow underneath.
3. Top omelette with 1/4 cup shredded cheese and half the mushroom mixture. Fold up filled portion over center of omelette and mil it out onto serving plate. Repeat with remaimng butter, egg mixture, cheese and mushroom mixture.
Total carbohydrates per serving: 19 grams (count only 14.5 "digestible" carbs when doing Atkins); protein: 39 grams; fat: 42 grams: calories: 611
Pancakes With Rlcotta-Apricot filling
The cheesecake-inspired filling in the pancakes is not too sweet to serve for brunch. Once you've mastered making the pancakes, vary the flavor of the filling by trying different fruit spreads.
Prep time: 15 minutes
Cook time: 20 minutes
4 servings
3 eggs
3 tablespoons Atkins Bake Mix
teaspoon salt
1/3 cup heavy cream
3/4 cup ricotta cheese
1/4 cup sugar.free apricot jam
1 packet sugar substitute
1 1/2 tablespoons butter
1. In a medium bowl, whisk eggs, bake mix and salt until smooth. Gradually whisk in cream. Let stand 5 minutes.
2. Press ricotta through a fine sieve into a small bowl. Mix in jam and sugar substitute.
3. Melt butter in a small nonstick skillet over medium heat. Pour in 2 tablespoons batter and tilt skillet to coat bottom. Cook until golden on bottom; mm over. Cook 1 minute more. Transfer to a plate. Repeat with remaining batter.
4. Spread pancakes with ricotta mixture, roll up and serve.
Total carbohydrates per serving: 3 grams (count only 3 "digestible" carbs when doing Atkins); protein: 3 grams; fat: 5.5 grams; calories: 76
Spicy Country Cornbread
This quick combread can be ready in less than 30 minutes from the get-go. If you wish, stir half a cup of finely diced extra sharp cheddar cheese into the dry ingredients.
Prep time: 10 minutes
Bake time: 25 minutes
8 servings
4 tablespoons butter
1 1/2 cups Atkins Bake Mix
1/2 cup yellow cornmeal
3 Packets sugar substitute
2 teaspoons baking powder
1 teaspoon crushed red pepper flakes
1/2 cup heavy cream
1/2 cup water
2 eggs
1. Heat oven to 425·F. Place butter in an 8-inch square baking pan. Place in oven to melt. Remove from oven. In a large bowl, mix bake mix, cornmeal, sugar substitute, baking powder and red pepper flakes.
2. in a small bowl, mix cream, water and eggs. Add of the butter, leaving enough to coat pan. Mix mixture into dry ingredients. Blend just to combine. Transfer batter to prepared pan.
3. Bake 25 minutes, until golden brown. Cool S to 10 minutes in pan before cutting into squares.
Total carbohydrates per serving: 13.5 grams (count only 11 "digestible" carbs when doing Atkins); protein: 16 grams; fat: 15 grams; calories: 253
Strawberry Smoothle
Silken or soft tofu makes breakfast smoothies proteinrich and creamy, and it is very mild tasting. Vary the flavor of your smoothies by using different berries. This is for later phases of Atkins, because it is relatively high in carbs.
Prep time: 5 minutes
4 servings
1 cup soft tofu
2 cups frozen unsweetened strawberries,slightly thawed
3 tablespoons sugar-free strawberry syrup
3 packets sugar substitute
1 teaspoon vanilla extract
1 cup cold water
1. Place all ingredients in a blender.
2. Blend at high speed until very smooth. Serve immediately.
Total carbohydrates per serving: 12 grams (count only 10 digestible" carbs when doing Atkins); protein: 4.5 grams: fat: 2 grams; calories: 80
Atkins Yorkshire Pudding
This is basically a giant popover and the perfect aceompaniment to our Garlic-Rosemary Beef Rib Roast (see page 449). Wheat gluten is what makes bread chewy, and is available in health food stores.
Prep time: 5 minutes
Cook time: 35 minutes
9 servings
1/2 cup Atkins Bake Mix
1/4 wheat gluten
3 eggs
1 cup whole milk
1 teaspoon salt
1/3 cup beef drippings (fat) or vegetable oil
1. Heat oven to 450℉. Whisk together bake mix, gluten, eggs, milk and salt.
2. Pour drippings or oil into an 8-inch square baking dish; place on center rack in oven for 10 minutes,until smoky hot. Add batter, bake 15 minutes. Lower temperature to 350℉; cook 20 minutes more, until lightly browned. Cut into squares before serving.
Total carbohydrates per serving: 5 grams (count only 4 "digestible" carbs when doing Atkins); protein: 5 grams; fat: 11 grams; calories: 149
Zucchinl Nut Bread
Feel free to use this batter for muffins, too. Divide in 12 muffin tins and reduce baking time to 30 minutes. (Add 2 extra "digestible" carbs per serving, though, because the serving size will be larger.)
Prep time: 15 minutes
Bake time: 1 hour
Yield: 20 slices
1 scant cup AtkinsTM Bake Mix
1 scant cup finely ground almonds
1 1/2 cups granular sugar substitute
2 teaspoons cinnamon
1 teaspoon salt
1 teaspoon baking soda
1/2 teaspoon baking powder
1 cup vegetable oil
4 eggs
1 medium zucchini, coarsely grated
1 teaspoon vanilla extract
1. Heat oven to 350℉. Crease an 8-inch-by-4-inch loaf pan; set aside. In a large bowl whisk together bake mix, almonds, sugar substitute, cinnamon, salt, baking soda and baking powder. In a medium bowl, mix oil, eggs, zucchini and vanilla extract.
2. Pour, zucchini mixture into bake mix mixture. Mix well. Pour batter into prepared pan. Bake 1 hour until golden brown and a cake tester inserted in center comes out clean. Cool on wire rack before cutting into thin slice.
Total carbohydrates per serving: 4 grams (count only 3 "digestible" carbs when doing Atkins); protein: 2.5 grams, fat: 14.5 grams; calories: 167
Appetizers
Guacamole
For richer flavor, use pebbly skinned Haas avocados instead of the smooth skinned variety. Prepare just before serving; avocados oxidize (turn brown) after they've been cut.
Prep time: 15 minutes
Yield: 2 cups (8 servings)
3 green onions, white and 1" green lnttg chopped
1 jalapeno pepper, seeded andfinely chopped
1 medium tomato, chopped
2 ripe avocados
1 tablespoon fresh lime juice
2 tablespoons chopped fresh cilantro salt
1. Place onions, pepper and tomato in a medium bowl. Slice avocados in half lengthwise, remove pits and scoop pulp into bowl with a spoon. Mash mixture coarsely with a fork.
2. Mix in lime juice and cilantro. Add salt to taste. Total carbohydrates per serving: 6 grams(count only 2 "digestible" carbs when doing Atkins); protein: 2 grams; fat: 11 grams; calories: 121
Chill Roasted Macadamla Nuts
You can buy raw macadamia nuts in the health food store. High in protein and fiber, macadamias are heart-healthy because they are packed with monounsamrated fats.
Prep time: 5 minutes
Bake time: 20 minutes
6 servings
2 cups raw shelled macadamia nuts
1 canola oil
1 1/2 teaspoons chili powder
1 teaspoon salt
1. Heat oven to 300℉. Toss nuts with oil, spread on a sheet pan and bake 25 minutes until golden.
2. Transfer to a bowl; immediately toss nuts with chili powder and salt. Allow to cool before serving.
Total carbohydrates per serving: 6 grams (count only 2.5 "digestible' carbs when doing Atkins); protein: 4 grams; fat: 35 grams; calories: 329
Roasted Garlic and Vegetable Dip
This flavor-packed dip will keep in the refrigerator up to three days, though we doubt it will last that long! Serve with blanched broccoli and cauliflower fiorets, celery sticks, radishes or jieama sticks.
Prep time: 5 minutes
Cook time: 30 minutes
Chill time: 2 hours
Yield: 2 cups
1 head garlic, halved crosswise
2 tablespoons olive oil
1 jarred roasted red pepper, patted dry
2 green onions, chopped
1/2 carrot, chopped
12 ounces cream cheese (one 8-ounce plus one 4-ounce package)
1/2 cup crumbled feta cheese
8 brine-cured black olives, pitted
1. Heat oven to 375℉. Brash garlic with olive oil. Wrap in foil and bake 40 minutes, until tender. Cool slightly.
2. Squeeze garlic cloves from skin. Place in food processor and pulse until coarsely chopped. Add pepper, onions, carrot, cream cheese, feta cheese and olives. Pulse until well blended and almost smooth. Transfer to a bowl and chill 2 hours for flavors to blend.
Total carbohydrates per 2-tablespoon serving: 2 grams (count only 2 "digestible" carbs when doing Atkins); protein: 2.5 grams;fat: 10.5 grams; calories: 110
Chicken and Beef Sates With Peanut Dipping Sauce
These curry-marinated morsels arc traditi·naUy grilled, but the broiler makes them an in-house specialty. You can, of course, use either all chicken or ali beef instead of a combination.
8 servings
16 10" wooden or bamboo skewers
1 cup heavy cream
1/2 small onion, chopped
5 garlic cloves, chopped
4 teaspoons curry powder
1 1/2 teaspoons ground cumin
1/2 teaspoon cayenne pepper
1 1/2 teaspoons salt
1 boneless, skinless chicken breast (8 ounces), cut into 1/2" strips
1 rib-eye steak (8 ounces) trimmeded, cut into 1/2" strips
Dipping Sauce:
1/3 cup s-ugar.free peanut butter
1/3 cup water
1 garlic clove
2 tablespoons fresh lime juice
2 tablespoons soy mace
1 packet sugar substitute
dash cayenne pepper
1. Soak skewers in cold water for at least 20 minutes (this prevents burning). In a blender, combine cream, onion, garlic, curry powder, cumin, cayenne and salt; blend until smooth. Transfer to a bowl and add chicken and beef strips; toss to coat. Cover and marinate at room temperature 15 minutes.
2. Make dipping sauce: In a blender, combine ingredients and blend until smooth. Transfer to a small bowl. (Sauce can be prepared up to 2 days ahead, covered and refigerated.)
3. Heat broiler. Thread chicken and beef strips on skewers without crowding. Place on an oiled rack in a broiler pan and broil until cooked through, turning once, about 5 minutes. Serve with dipping sauce.
Total carbohydrate per serving: $ grams (count only 3 "digestible" carbs when doing Atkins); protein: 14 grams; fat: 8 grams; calories: 144
Italian Tuna Pate
Simple and quick to make, this spread is perfect when unexpected guests drop by.
Prep time: 10 minutes
8 servings
1 can (6 ounces) tuna packed in olive oil, lightly drained
1/4 cup tightly packed fresh parsley leaves
1 stick unsalted butter, softened
1 tablespoon lemon juice
salt and pepper
1. In a food processor, pulse tuna 'and parsley until parsley is finely chopped.
2. Add butter and lemon juice; process until smooth.
3. Season to taste with salt and freshly ground black pepper. Serve with blanched vegetables low in carbohydrate or controlled carb crackers.
Total carbohydrates per 2-tablespoon serving: 0 grams (count only 0 "digestible" carbs when doing Atkins); protein: 5 grams;fat: 16 grams; calories: 163
Soups
Almost Black Bean Soup
This quick and hearty main dish soup is high in fiber and iron. Black soybeans look and taste similar to black beans.
Prep and cook dine: 25 minutes
4 servings
1 tablespoon vegetable oil
1 small onion, chopped
2 cloves minced garlic
1 can (16 ounces) black soybeans, drained
1/2 teaspoon dried thyme
1/4 teaspoon dried sage
1/2 pound smoked ham or turkey, cut into 1/4" cubes
1 can (14 1/2 ounces) reduced-sodium beef broth, plus
1 can water
1. Heat oil ia a medium saucepot over medium heat. Cook onion 5 minutes, until softened. Add garlic and cook 30 seconds more. Remove saucepot from heat.
2. Add beans to saucepoc With a potato masher, coarsely mash beans; return to stove. Stir in thyme, sage, smoked ham, broth and water. Bring to a boil. Reduce heat and simmer 20 minutes for flavors to blend, stirring occasionally.
Total carbohydrates per serving: 8 grams (count only 5 "digestible" carbs when doing Atkins); protein.: 13 grants; fat: 6 grams; calories: 145