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Beef Vegetable Soup
Double the recipe and freeze extra portions in small zipper bags for a quick and nutritious lunch or dinner. Antioxidantrich escarole adds flavor and texture. The ingredients list is long, but preparation is simple.
Prep time: 25 minutes
Cook time: 35 minutes
8 servings
2 tablespoons butter
1 teaspoon dried thyme
8 ounces mushrooms, sliced
1 portobello mushroom, diced
1 1/2 teaspoons salt, divided
3/4 teapoon black pepper, divided
1/2cup red wine
2 tablespoons olive oil
1 small onion, diced
2 cloves garlic, chopped
1 1/2 pounds beef stew meat, trimmed and cut into 1/2" dice
1 small carrot, diced
1 celery stalk, diced
1 cup canned diced tomatoes
2 cans (14 1/2 ounces each)beef broth, plus 2 cans water
1 bunch escarole, ribs removed and leaves cut into 1/2" strips
1. In large nonstick skillet, melt butter over medium-high heat; add thyme and mushrooms; sprinkle with 1 teaspoon salt and 1/4 teaspoon pepper. Cook 10 minutes or until almost dry. Add wine; cook 3 minutes until syrupy.
2. Meanwhile, toss meat with remaining 1/2 teaspoon salt and 1/2 teaspoon pepper. In large pot over medium-high heat, heat olive oil; add onion and garlic. Cook 3 to 5 minutes until onions are translucent, stirring occasionally. Raise heat to high; add meat. Cook 10 minutes until browned. Add carrots, celery, tomatoes, broth and water.
Bring to boil, reduce heat, simmer 15 minutes; add escarole. Simmer 10 minutes until escarole is cooked.
Total carbohydrates per serving: 7 grams (count only 4 "digestible" carbs when doing Atkins): protein: 20 grams; fat: 13 grams: calories: 231
Manhattan Clam Chowder
Substituting zucchini for potatoes keeps the cato count down, while you get the benefits of lycopene-rich tomatoes.
Prep time: 15 minutes
Cook time: 25 minutes
6 servings
4 slices bacon, ckopped
1/2 onion, chopped
2 celery stalks, chopped
2 elopes garlic pushed tkrough a press
1/2 teaspoon dried thyme
1 can (14 1/2 ounces) stewed tomatoes, chopped
1 medium zucchini, cut into 1/2" cubes
I can (14 1/2 ounces) vegetable broth
1 bottle (8 ounces) clan juice
2 cans (6 1/2 ounces each) chopped clams, undrained
salt and pepper
2 tablespoons chopped fresh parsley
1. Saute bacon in a large saucepot over medium heat until fat is released. Add onion, celery, garlic and thyme. Cook 8 minutes, stirring occasionally, until vegetables are softened.
2. Stir in tomatoes, zucchini, broth and clam juice. Cook 10 minutes, until zucchini is tender. Add clams with their juice. Cook 1 minute. Season to taste with salt and pepper. Sprinkle with parsley before serving.
Total carbohydrates per serving: 8 grams (count only 6 "digestible" carbs when doing Atkins); protein: 6 grams; fat: 5.5 grams; calories: 97
Escarole Soup With Turkey Meatballs
Italians traditionally use pork sausage in this soup, but we used turkey instead.
Prep time: 15 minutes
Cook time: 40 minutes
6 servings
2 tablespoons olive oil, divided
6 green onions, finely chopped, divided
3 garlic cloves, thinly sliced
1 bunch of escarole, ribs removed and leaves cat into "strips
2 cans (14 1/2 ounces each) reduced-sodium chicken broth, plus 1 can water
1/2 teaspoon dried rosemary, divided
1 1/2 pounds ground turkey
1 slice controlled carb bread, lightly toasted and ground
1 egg
1/4 teaspoon salt
1/2 teaspoon pepper
1/2 cup grated Parmesan cheese
1. Heat I tablespoon oil in a large soup potover medium heat. Add two-thirds of the green onions and cook 3 minutes, until softened. Add garlic and cook 1 minute more. Stir in escarole, mix to coat in oil.
2. Add broth, water and 1/4 teaspoon rosemary; bring to a boil. Reduce heat and simmer, partially covered, 10 minutes.
3. To make meatballs: Mix remaining green onions, turkey, bread crumbs, egg, salt, pepper and remaining 1/4 teaspoon rosemary. Form into 1 1/2-inch diameter balls. Heat remaining tablespoon of oil in a large skillet. Brown the meatballs on all sides, about 3 minutes. Add to soup. Cook soup 5 minutes more, until meatballs are cooked through. Ladle soup into bowls; sprinkle with Parmesan cheese.
Total carbohydrates per serving: 7 grams (count only 3 "digestible" carbs when doing Atkins); protein: 31 grams; fat: 20 grams; calories: 331
Cream of Spinach Soup
This is a soup version of that all-time favorite, creamed spinach. Substitute broccoli or cauliflower if you prefer.
Prep time: 5 minutes
Cook time: 20 minutes
6 servings
2 bm:es (10 ounces each)frozen spinach, thawed
2 tablespoons butter
1 small onion, finely chopped
3 tablespoons Thicken Thin Not/Starch
teaspoon ground nutmeg
1/2teaspoon ground cumin
1 can (14 1/2 ounces) reduced-sodium chicken broth plus
1 can water
1 garlic clove, pushed through a press
1 cup heavy cream
salt and pepper
1. Squeeze excess moisture from spinach; blot with paper towels. Finely chop and set aside.
2. In a large saucepan, melt butter over medium heat. Add onion; cook 3 to 4 minutes, until softened. Stir in thickener, nutmeg and cumin; mix until smooth.
3. Add spinach, broth, water and garlic to saucepan. Mix well. Reduce heat to low and simmer 10 minutes.
4. Add cream and cook on low until heated through. Season to taste with salt and pepper.
Total carbohydrates per serving: 9 grams (count only 5 "digestible" carbs when doing Atkins); protein: 5 grams; fat: 19.5 grams; calories: 220
Egg Drop Soup
Few, soups can be prepared quickly—or hit the spot—quite like this one. Halve the recipe ffyou want just 2 servings.
Prep and cook time: 10 minutes
4 servings
2 cans (14 1/2 ounces each) rednced-sodium chicken broth
2 thin slices fresh ginger(optional, but recommended)
2 eggs, beaten
2 green onions, chopped
1/2 teaspoon sesame oil
1. Bring broth and ginger to a boil in a small saucepan.
2. Hold a serving spoon upside down over the pan and slowly pour the eggs over the spoon so they drip in ribbons into the simmering soup.
3. Add green onions and sesame oil. Remove ginger; serve immediately.
Total carbohydrates per serving: 2 grams (count only 2 "digestible" carbs when doing Atkins); protein: 6.5 grams; fat: 4 grams; calories: 74
Cool As a Cucumber Soup
Soup made from scratch doesn't get much easier than this, Just blend, season and chill! Hothouse, or English, cucumbers have very small seeds, and are sweeter in taste and firmer in texture than regular cucumbers.
Prep time: 15 minutes
Chill time: 1 hour
4 servings
4 green onions, 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
1. Combine all ingredients except parsley in a blender. Puree until smooth.
2. Add salt and pepper to taste. Chill I hour. Cramish with parsley before serving.
Total carbohydrates per serving: 7 grams (count only 6 "digestible" carbs when doing Atkins); protein: 5 grams; fat: 2 grams; calories: 57
Homemade Chicken Soup
TWo professional techniques are used here: The chicken breast is added toward the endof cooking to keep it moist, and most of the vegetables are added for flavor and discarded before serving.
Prep time: 15 minutes
Cook time: 1 hour
6 servings
2 larger ribs celery
2 carrots, peeled
2 onions
1 parsnip, peeled
3 sprigs parsley
1 whole stewing hen or ckicken, about 5 pounds, cut into 8 pieces, breast meat reserved
10 black peppercorns
2 bay leaves
1 tablespoon kosker salt
2 quarts cold water
1. Finely chop 2 tablespoons each of celery, carrot, onion and parsnip and set aside; leave remaining large pieces of vegetable whole. Place whole vegetables, parsley, chicken (except reserved breast meat), peppercorns, bay leaves and salt in a large soup pot. Pour in water.
2. Bring to a rapid boil; skim off any foam that rises to the surface. Lower heat to a gentle simmer. Cook 1 hour. Discard all cooked solids. Strain soup into a smaller soup pot.
3.Halve chicken breasts horizontally. Bring soup back to boil. Add chicken and chopped vegetables; cover and remove from heat. Allow to sit 10 to 15 minutes, until chicken is cooked through and vegetables are tender.
4. Remove chicken breasts from stock, cut into strips and return to broth. Reheat soup and serve.
Total carbohydrates per serving: 1 gram (count only 1 "digestible" carb when doing Atkins); protein: 14 grams; fat: 1.5 grams; calories: 77
Entrees—Seafood
Striped Bass With Fennel and Tomatoes
Fennel tastes like a cross between licorice and celery. Its slightly sweet flavor becomes very mild when cooked. If you can't find bass, substitute snapper fillets.
Prep time: 15 minutes
Bake time: 25 minutes
6 servings
1 small fennel bulb
2 tablespoons olive oil, divided
1 redpepper, cut into thru strips
1 medium onion, halved and thinly sliced
4 plum tomatoes, seeded and chopped
3 garlic doves, pushed through a press
1 teaspoon salt, divided
3/4 teaspoon dried thyme
1/2teaspoon pepper
1/4 cup dry white wine or water
6 skinned strand bass fillets (2 1/2 pounds total)
1 tablespoon Pernod (optional)
1. Heat oven to 400·F. Cut fennel bulb in half lengthwise. Remove center core and cut bulb and 2 inches of stalk into thin slices. Save f ,eathery tips for'garnish.
2. In a 9-inch-by-13-inch baking dish, toss fennel slices with 1 tablespoon oil, red pepper, onion, tomatoes, garlic, 1/2 teaspoon salt, thyme and pepper until evenly coated. Bake 20 minutes, stirring occasionally during baking time.
3. Pour wine over vegetables. Arrange fish fillets in a single layer over vegetables, sprinkle with remaining salt and additional black pepper, if desired. Sprinkle fish with Pernod and remaining tablespoon of oil.
4. Bake 10 to 15 minutes more, until fish is cooked through.
Total carbohydrates per serving: 7 grams (count only 5 "digestible" carbs when doing Atkins); protein: 36 grams; fat: 9 grams; calories: 270
Roasted Salmon With Macadamla-CUantro Crust
This delicious, easy entree is a classic example of quality ingredients equaling more than the sum of their, parts.
Prep time: 5 minutes
Roast time: 12 minutes
6 servings
1/4 cup macadamia nuts
1/4 cup fresh cUautro leaves
4 tablespoons butter, at room temperature, didded
1 teaspoon grated lemon rind
1 2 1/2-pound salmon fillet and pepper
1 tablespoon fresh lemon juice
1. Heat oven to 450·E In a food tnocessor, process macadamia nuts and cilantro until finely chopped; add 3 tablespoons butter and lemon rind; pulse until combined.
2. Grease a jellyroll pan with remaining tablespoon of butter. Place salmon in pan. flesh side up. Season with salt and pepper. Rub maeadamia-cilantro butter over fish. Roast 12 to 15 minutes for medium-rare. Transfer to a serving platter. Drizzle with lemon juice.
Total carbohydrates per serving: 1 gram (count only 0 "digestible" carbs when doing Atkins); protein: 38 groans; fat: 32 grams; calories: 447
Maple Mustard-Glazed Salmon
A low-carb variation 'on the honey-mustard theme, using sugar-free maple syrup as a substitute for the honey.
Prep time: 5 minutes
Cook time: 10 minutes
4 servings
4 eight-ounce salmon steaks
salt and pepper
2 tablespoons sugar-free maple or pancake syrup
1 tablespoon eountrystyle Dijon mnstard
2 teaspoons reduced-sodium soy sauce
1. Heat broiler; line broiler pan with aluminum foil. Rinse and pat dry salmon steaks. Sprinkle with salt and pepper.
2. In a small bowl, combine syrup, mustard and soy sauce. Place salmon on broiler pan; brush with half the mixture. Broil 4 minutes. Turn salmon; brush with remaining mixture and broil 2 to 3 minutes more for medium doneness.
Total carbohydrates per serving:1 gram (count only 0.5 "digestible" carbs when doing Atkins); protein: 49 grams; fat: 20 grams; calories:387
Atkins Crabcakes
A neat kitchen trick to make a loose crab mixture hold together in a nice shape is to pack it into a measuring cup. Try these tender crabcakes with mayo, spiced with a dash of Old Bay seasoning.
Prep and cook time: 40 minutes
Chill time: 1 hour and 20 minutes
4 servings
3 tablespoons vegetable all, divided
1 small red bell pepper, finely chopped
3 green onions, finely chopped
1 pound lump crabmeag picked over
1 cup fresh breadcrumbs (made from 2 slices controlled carb bread), divided
1/4 cup mayonnaise
3 tablespoons chopped fresh parsley
1 tablespoon OM BayTM seasoning
1. Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Cook pepper and onions 3 minutes, until slightly softened. Transfer vegetables to a large bowl. Add crab, 2 tablespoons breadcrumbs, mayonnaise, parsley and Old Bay. Mix with a fork until combined. Cover and refrigerate 20 minutes.
2. Sprinkle a layer of breadcrumbs on the bottom of a 1/3 cup metal measuring cup or a clean, empty tuna can. Fill measure with crab mixture and pack lightly using the bottom of a lA cup measuring cup. Sprinkle a layer of breadcmmbs on top and pack lightly with the measuring cup. Invert crabcake onto a plastic-wrap-lined baking sheet. Repeat with remaining bread crumbs and crab mixture to make 8 crabcakes. Cover with plastic wrap and refrigerate at least 1 hour or up to 24 hours.
3. Heat oven to warm setting. Heat 1 tablespoon oil in large nonstick skillet over medium heat. Transfer four crnbcakes to skillet using a wide metal spatula. Cook S minutes, until golden on bottom; flip with a spauda, and cook 5 minutes more. Transfer crabcakes to baking sheet and put in oven to keep warm, cook remaining crabcakes.
Total carbohydrates per serving: 7 grams (count only 3.5 "digestible" carbs when doing Atkins); protein: 27 granu; fat: 24 grams; calories: 340
Shrimp and Feta Stew
This recipe works with any firm-fleshed white fish, too. Just cut fish into 1-inch pieces, The cooking time should be about the same—fish tums opaque white when done.
Prep time: 20 minutes
Cook time: 15 minutes
4 servings
3 tablespoons olive oil
small onion, chopped
2 garlic cloves, pushed through a press
1 cup diced tomatoes, with juice, plus 1/2 cup water
1/2 cup dry white wine
1/2 teaspoon fresh oregano, chopped
1/2 teaspoon salt
1 1/2 pounds large shrimp,peeled and deveined
4 ounces feta cheest, crumbled
2 tablespoons chopped parsley
1. Heat oil in a large nonstick skillet over medium heat. Saute onion 3 minutes, until soft. Add garlic and cook 1 minute more. Add unnntoes with their juice, water, wine, oregano and salt to skillet. Cook 10 minutes, stirring occasionally, until mixture thickens.
2. Add shrimp to skillet cook 2 to 3 minutes until just cooked through. Stir in cheese and parley. Serve immediately.
Total carbohydrates per serving: 5 grams (count only 4 "digestible" carls when doing Atkins); protein: 26 grams; fat: 17.5 grams; calories: 302
Asian Tuna Kabobs
Cooked tuna should becrispy on the outside and rare to medium rare on the inside—like a steak, If you prefer your fish completely cooked through, substitute swordfish in this recipe and increase cooking time to 8 minutes.
Prep time: 25 minutes (including marinating)
Cook time: 6 minutes
4 servings
8 wooden skewers
2 pounds tuna steaks, cut into 24 equal-sized cubes
16 large mushrooms, quartered
1 red pepper, seeded and cut in 8 pieces
4 green onions, cut in 12 pieces
Marinade:
1/3 cup redeced-sodium soy sauce
1/3 cup dry sherry
2 tablespoons dark sesame oil
1 tablespoon fresh ginger, finely chopped
2 garlic cloves, pushed through a press
1 packet sugar substitute
1. On 8 skewers, alternately thread tuna cubes and vegetables. Combine marinade ingredients in a 9-inch-by-13-inch baking dish. Lay skewers in dish and marinate 15 minutes.
2. Heat broiler or prepare a medium grill. Broil or grill tuna and veggies 2 to 3 minutes per side, just to sear (tuna should be rare in center).
Total carbohydrates per serving: 7 grams (count only 5 "digestible" carbs when doing Atkins); protein: 56 grams; fat: 2 grams; calories: 298
Pesto Scallops With Cherry Tomatoes
Bright in color and flavor, this dish can be enjoyed all year long thanks to refrigerated pesto and year-'round availability of cherry tomatoes.
Prep and cook time: 20 minutes
Chill time: I hour
2 servings
1 pound sea scallops (or medium shrimp, peeled)
1/4 cup prepared pesto
2 tablespoons olive oil
2 tablespoons choppedparsley
1 teaspoon grated fresh lemon rind
8 cherry tomatoes, halved
1. Bring 4 cups of lightly salted water to a boil. Add scallops (or shrimp);remove from heat. After 8 minutes, remove scallops with slotted spoon.
2. In a large bowl, mix pesto, olive oil, parsley and lemon rind. Gently stir in scallops. Before serving, lightly mix in cherry tomato halves.
Total carbohydrates per serving: 11 grams (count only 9 "digestible" carbs when doing Atkins); protein: 43 grams; fat: 30 grams; calories: 489
Broiled Lobster With Garlic 0il
If you've only steamed lobsters before, give broiling a try. Broiling concentrates lobster's naturally sweet flavor. Have the lobsters split lengthwise for you in the fish store or supermarket and hurry home to prepare this dish!
Prep time: 10 minutes
Cook time: 15 minutes
4 servings
2 garlic cloves,finely chopped
1/4 cup extra-virgin olive oil
1 tablespoon melted butter
4 fresh lobst, rs (about 1 pounds each), split lengthwise coarse (kosher) salt
1 lemon
1. Heat broiler; place rack at least 6" from heat source.
2. In a small saucepan heat garlic, olive oil and melted butter over low heat.
3. Brush lobsters liberally with garlic mixture, and sprinkle lightly with coarse salt.
4. Broil four minutes; baste with garlic mixture. Broil 3 minutes mom. Serve with lemon wedges.
Total carbohydrates per serving: 4 grams (count only 4 "digestible" carbs when doing Atkins); protein: 128 grams; fat: 23 grams; calories: 766
Calamari With Basil and Lime
A quick marinade in fresh basil and lime imbues flavor and tenderizes the calamari (Italian for squid). A quick saute finishes the dish.
Prep time: 20 minutes
Marinate time: 20 minutes
Cook time: 5 minutes
2 servings
1 pound cleaned squid, bodies cut into 1/2" rings and tentacles halved
1/2 cup chopped fresh basil leaves
2 tablespoons olive oil
2 tablespoons fresh lime juice
1 garlic clove, pushed through a press
1/4 teaspoon dried hot red pepper flakes
1 tablespoon peanut oil
1. Combine squid, basil, olive oil, lime juice, garlic and' red pepper flakes in a bowl and mix well. Refrigerate at least 20 minutes or up to an hour.
2. Heat a heavy skillet over medium-high heat until a drop of water sizzles on the surface. Pour peanut oil into skillet, add squid, and cook, stirring frequently, about 2 minutes, until squid is opaque. Serve immediately.
Note: To turn this dish into a refreshing seafood salad, cool the finished dish in the refrigerator. Add 1/2 cup chopped celery, 1/2 cup chopped cucumber and 1/4 cup chopped bell pepper, Tosswith an additional tablespoon each of oil and lime juice. Season to taste with salt and pepper. Serves 3.
Total carbohydrates per serving: 9.5 grams (count only 9 "digestible" carbs When doing Atkins ); protein:36 grams; fat: 23.5 grams; calories"397
Entrees—Lamb/Veal
Roast Leg of Lamb
Roast leg of lamb is both easy to make and impressive—and provides great leftovers. It's important to let the mast rest at room temperature for at least 10 minutes after removing it from the oven, before carving, to allow natural juices to flow back into the meat.
Prep time: 10 minutes
Cook time: 2 hours
8 servings
1 bone-in leg of lamb (about 8 pounds)
4 garlic cloves, cut into 5 slices each
cup flat. leaf parsley leaves
1 tablespoon kosher salt
freskly ground black pepper
1. With the tip of a sharp knife, poke 20 holes in the leg of lamb about 1 1/2 inches deep. Into each hole, stuff one slice of garlic and one parsley leaf. Rub the leg of lamb all over with salt and pepper. (This step can be done up to one day in advance.)
2. H.eat oven to 425℉ place lamb in a roasting pan; roast 30 minutes. Reduce heat to 325℉ and baste the leg with any juices that have accumulated in the pan. Cook about 2 hours, until an instant-read thermometer registers 130℉ (medium rare doneness) in the thickest part. Remove roast from oven and allow to rest at least 10 minutes.
3. Transfer mast to a cutting board. Carve in thin slices, parallel to the bone. If desired, make. a natural gravy: Remove fat from pan drippings, add l.cup of water to the pan, and simmer on the stovetop over a medium flame, scraping up browned bits with a wooden spoon.
Cook until reduced to sA cup.
Total carbohydrates per serving: 1 gram (count only 1 "digestible"carb when doing Atkins); protein: 60 grams; fat: 16 grams; calories: 408
Lamb Chops With Mustard Sauce
This zesty sauce provides just the right flavor balance to the rich taste of lamb.
Prep and cook time: 20 minutes
4 servings
8 double-thick lamb rib chops
salt and pepper
1/4 cup dry red wine
1 cup reduced, sodium beef broth, thickened with 1 tablespoon Thicken Thin Not/Starch thickener
2 tablespoons Dijon mustard
2 teaspoons whole grain mustard (optional)
1 tablespoon butter
1. Season lamb chops well with black pepper. In a heavy 12-inch skillet over high heat, brown chops in two batches, moving them as little as possible in the pan. Transfer to a plate. Reduce heat to low.
2. Return all the chops back to the pan. Cook 5 minutes for medium aloneness. Transfer to a plate. Pour red wine into pan; increase heat to high. Scrape up any browned' bits with a wooden spoon. Cook wine until almost dry, 1 minute. Add broth-thickener combination. Bring to a boil, cook I minute, and remove from heat.
3. Stir in mustards and butter. Season to taste with salt.
Total carbohydrates per serving: 2 grams (count only 1 "digestible" carb when doing Atkins); protein: 54.5 grams; fat: 78 grams; calories: 949
Veal Stew With Mushrooms and Smoked Provolone
Like most stews, this tastes even better if prepared a day ahead.
Prep time: 20 minutes
Cook time: 1 hour
6 servings
2 pounds veal stew meat, cut in 1 1/2" cubes
1 teaspoon salt
1/2 teaspoon pepper
2 tablespoons Atkins Bake Mix
3 tablespoons butter, divided
2 tablespoons olive oil, divider
2 cups sliced portobello mushroom
3 celery stalks, diced
1 medium onion, chopped
4 garlic cloves, chopped
1 teaspoon paprika
1 can (14 1/2 ounea) reduced-sodium chicken broth
3/4cup shredded smoked provolone or mozzarella
1/4 cup chopped fresh parsley
1. Sprinkle veal with salt, pepper and bake mix. In a Dutch oven (or large nonstick skillet with a cover) melt 1 tablespoon butter and I tablespoon oil over medium heat. Saute half the veal until lightly browned. Transfer to a platter;, repeat with remaining veal.
2. Melt remaining tablespoon of butterin Dutch oven. Add mushrooms, celery, onion and garlic. Cook vegetables 5 minutes, stirring occasionally, until softened.
3. Add paprika, broth, and veal; bring to a simmer. Cover and cook over low heat 45 to 55 minutes, until veal is tender. Just before serving, stir in cheese and parsley.
Total carbohydrates per serving: 6 grams (count only 5 "digestible" carbs when doing Atkins); protein: 33 grams; fat: 30 grams; calories: 379
Veal Scallops With White Wine Caper Sauce
This recipe works equally well with thinly sliced turkey or chicken breasts.
Prep time: 10 minutes
Cook time: 10 minutes
2 to 3 servings
1/4 cup Atkins Bake Mix
1/2 teaspoon salt
1/4 teaspoon pepper
2 tablespoons olive oil
1 pound veal scallops,pounded 1/4" thick
1/2 cup dry white wine
1/2 cup reduced, sodium chicken broth
1 cup diced stewed tomatoes
1 tablespoon nonpareil capers
1 tablespoon butter
1 tablespoon chopped fresh parsley
1. Mix bake mix, salt and pepper in a shallow plate. Heat half the oil in a large nonstick skillet over medium heat. Lightly coat scallops in mixture; tap off excess. Saute half the scallops 2 to 3 minutes per aide, until light golden brown. Repeat with remaining oil and scallops. Transfer to a platter and keep warm.
2. Add wine to skillet and cook 2 minutes, scraping up brown bits on bottom. Add broth, tomatoes and capers. Cook 5 minutes, stirring frequently, until mixture thickens. Swirl in butter and parsley. Spoon sauce over veal.
Total carbohydrates per serving: 8 grams (count only 6 "digestible" carbs when doing Atkins); protein: 68 grams; fat: 29 grams; calories: 618