PART FIVE Food and Recipes

Food and Recipes to Help You Do Atkins

It's important to get a healthy start on the day, and that means breakfast. There's plenty to choose from: omelettes, carbohydrate controlled cereals, smoothies, muffins, protein bars or quiches. The choice is yours and depends on which phase of Atkins you're doing and personal preference. I also encourage you to think "out of the breakfast box" and enjoy dinner leftovers, lunch salads and other protein-rich, controlled carb food in the mornings. At breakfast and throughout the day, variety is key, for both nutrition and taste.

For example, when making green salads, experiment with peppery greens such as arugula or watercress, crispy cabbages such as Savoy and Napa, or strong-tasting greens such as endive, escarole or dandelion. As you vary the greens, vary your salad dressings, too. Assertive greens stand up to strongly flavored dressings; such as blue cheese, where mild butter lettuces are best matched by soft tarragon vinaigrettes. Mixed green salads will depend on what is available in your local supermarket or greengrocer.

When it comes to the protein portion of your meal, keep entrees interesting by expanding your recipe repertoire and trying different condiments and spices. See the lists on pages 373-374 and 377-378 for some flavorful suggestions. And be sure to make extra so that you have more on hand as fixings for future meals. M0nday's dinner of roast pork can easily be turned into Wednesday's lunch of Chinese Moo. shoo pork (just mix in saut6ed cabbage and sprouts, controlled carl hoisin sauce, and wrap the whole thing in a controlled carb tortilla). The variety principle applies to vegetables, too, especially since they will be your primary source of carbohydrate. Break away from the familiar broccoli, squash and cauliflower or you'll be bored in no time. Learn to love dark leafy greens: They are among the most nutritionally dense foods available, and w!·n prepared well are delicious.

If you are not in the habit of eating soup, now is a good time to start. Hearty soups can be meals in themselves, and light soups or broths are great first courses: They will take the edge off your hunger and can prevent overeating. Eight soup recipes are incltided to add to your repertoire.

Finally, a word about sweets. Actually, two words: portion control. Some things are meant to be enjoyed in moderation, and controlled carbohydrate desserts, chocolate and sweets fall into that category. Even if an Atkins-acceptable cheesecake is only 5 grams of carbs per slice, that doesn't give you license to eat half a cake! If you need help controlling portions, freeze desserts and sweet treats in individual servings.

The Atkins kitchen

Having the right foods in your pantry, freezer and fridge will help keep you on track as you learn to cook and eat the Atkins way. The following items will provide the basis for many a satisfying meal, so you'll never find yourself hungry and without any conuoHed carb options.

PANTRY

Savory Foods and Meal Builders

· Canned reduced-sodium beef, chicken and vegetable broths: These are the building blocks of soups, stews and gravies. Homemade is best, but feel free to rely on canned or dehydrated broths. In addition to cooking uses, a cup of broth before dinner or lunch helps fill you Up.

· Boxed tomato sauce and chopped tomatoes: Check brands carefully! Some tomato sauces contain as little as 5 carbohydrate grams per half cup; others, made with sugar, can go as high as 10 grams.

· Tomato paste in tubes: Because its flavor is so concentrated, a little goes a long way. Tubes are more convenient than cans because you won't end up discarding unused portions that have gone bad.

· Sun-dried tomatoes in oil: A tablespoon or two adds depth of flavor to most vegetable dishes. Try mixing a teaspoon of chopped sun-dried tomatoes with mayonnaise and cream cheese to make a quick dip.

· Dried porcini mushrooms: Ounce for ounce, these morsels add more flavor to soups, stews and meat dishes than ingredients twice their weight. Don't throw away soaking water; strain and add to whatever dish you're preparing.

· Canned pumpkin: Loaded with beta-carotene, this ingredient contributes only 5 grams of carbohydrate per halfcup.

· Wild rive: Cooked wild rice contains 16 digestible (remember, these are the only carbs that impact your blood-sugar levels) carbs per half cup. Use it in small amounts to add texture to soups or veggie side dishes.

· Cornmeal: Mixed with a controlled carbohydrate bake mix, cornmeal gives a pleasing crunch to fried foods.

· Marinated artichoke hearts: Eat as a snack or chop and add to salads.

· Roasted red peppers: Cut into strips and add to salads of chop finely and mix with mayonnaise or cream cheese for a dip or spread.

· Canned chilies: There's no quicker way to add zip to baked dishes or mild sauces.

Canned Protein

· Tuna: Tuna packed in oil has more flavor than tuna packed in water, but keep both on hand. For salads, tuna in water is milder and blends better with other ingredients. Tuna in oil (preferably olive oil) stands up well to cooked vegetables and stmngercondiments, making it a better base for hot entrees.

· Salmon: Excellent in salads, and for making croquettes (see www.atkinscenter, com for recipe).

· Sardines: A terrific source of omega-3 fatty acids, they are inexpensive and versatile. If you find their flavor too assertive, try mackerel, which is less fishy-tasting than sardines and often moister than tuna packed in water.

· Black soybeans: Canned black soybeans contain only 4 grams of carbs per half cup, versus 8 to 15 for most other beans.

· White meat chicken: Handy in a pinch, especially when mixed with a flavorful mayonnaise and chopped green onions.

Baking Basics and Sweet Items

· Cocoa powder and unsweetened chocolate: Essential for homemade chocolate desserts and hot chocolate.

· Sugar substitute in granular form: For baking.

· Sugar substitute in packets: For sweetening beverages.

· Controlled carbohydrate sugar-free pancake syrup: Terrific not only to drizzle on waffles and pancakes, but to add a brown-sugar flavor to baked goods and glazes.

· Controlled carbohydrate bake mix: Made primarily from soy, this is an all-purpose substitute for wheat flour.

· Thicken Thin Not/Starch·: An excellent substitute for cornstarch, with a fraction of the carbs. A must-have item.

· Pure vanilla extract.

· Pure chocolate extracL

· Flavored citrus oils: Excellent substitutes for fruit juice flavor in cooking and baking.

Nuts, Seeds and Nut Butter Spreads

Nutritious, high in protein and healthy fats. Watch portions though: A small child's handful is about right for a snack.

· Macadamia nuts

· Almonds

· Walnuts

· Hazelnuts

· Pecans

· Sunflower seeds

· Pumpkin seeds

(Note: Store all nuts and seeds in the freezer—they'll stay fresher longer.)

· Macadamia or almond butter (unsweetened)

· Peanut butter (unsweetened)

· Sugar-free jams

Condiments

· Tabasco sauce

· Woreestershire sauce

· Reducedsodium soy sauce

· Mustnrd (countrystyle or Dijon)

· Sugar-free ketchup

· Sugar-free barbecue sauce

· Chipotle ell adobo (smoked jalapefios in vinegar-tomato sauce): Hot, hot, hot—and tremendously flavorful.

· White horseradish: Use by itself or mix with mayo to make an instant sauce for beef.

· Pesto in a tube

· Canned or jarred anchovies: Essential for Caesar salads. In addition, a finely chopped half teaspoonful will add flavor to most sauces.

Oils and Vinegars

Vinegars vary in carbohydrates (1 to 3 grams per tablespoon), but since the amount you'll use is small, the difference is not that important. Avoid balsamic vinegar, which contains sugar. Aside from being a main ingredient in salad dressings, vinegar is also a great addition to many soups and even stir-fries (a splash added at the end of cooking will generally brighten up flavors).

· Safflower or peanut oil

· Olive oil

· Mayonnaise (regular, full-fat)

· White wine vinegar

· Red wine vinegar

· Tarragon vinegar

FREEZER

The following fruits and vegetables are all relatively low in carbohydrates:

· Chopped spinach

· Whole-leaf spinach

· Chopped kale

· Chopped collards

· Snow peas

· Green beans

· Artichoke hearts

· Asparagus spears

· Chopped broccoli

· Unsweetened strawberries

· Unsweetened blueberries

· Unsweetened raspberries

· Rhubarb

(Note: Buy frozen vegetables made without sauce and fruits not packed in syrup, which usually contains sugar.)

Plus:

· Frozen cooked shrimp

· Frozen crab meat (not artificial "crab product")

REFRIGERATOR

· Cheese: Try to keep several types in your refrigerator. Fresh cheeses include cottage cheese, ricotta, chevre (soft goat cheese) and italian mascarpone. They are terrific for breakfast or dessert with a sprinkling of chopped nuts and berries. Semi-soft cheeses such as Brie and Camembert are delicious with low-carb crackers and toasted protein bread. Fmner cheeses, such as Gmyere, Parrnigiano-Reggiano, Dutch Gouda and Gruyere can be eaten by themselves. Blue cheeses, such as French Roquefort, Italian Gorgonzola and Maytag Blue pair well with salads and make wonderful sauces for vegetables. Buy cheese in small quantities and experingent until you find at least a half-dozen that you enjoy.

· Crenm/botter: Add cream to your decaf coffee instead of milk for richer flavor and fewer carbs. Sweet butter is geueraHy preferable to salted butter because it is purer in flavor. If you use butter for santeing, mix it with a little oil to increase the burn temperature. Or use ghee, which is clarified butter, instead. (The milk solids in butter that cause it to burn at low temperatures have been removed.)

· Eggs: Few foods are as versatile. Keep a half-dozen hard-boiled eggs on hand at all times. They are a perfect protein snack.

· Protein: Whether your protein preference is poultry, fish or red meat, try to make purchases as frequently as possible and prepare and cook the same day. Freezing is a convenient option, but shouldn't be a first choice. If you do freeze, be sure to wrap items carefully in freezer paper and defrost in the refrigerator. Most of us purchase whatever is on sale, but when your budget allows, experiment with more exotic quality proteins, such as buffalo, duck breasts and seasoned all-natural poultry sausages.

· Cold cuts: When possible, buy fresh from the deli counter (rather than prepackaged). Baked ham, smoked turkey, corned beef and sliced roast beef are great to have on hand for snacks and salad additions. Nitratefree salami or pepperoni are good occasional ueats, as is the more exotic Italian prosciutto de Parma.

· Salad vegetables: Buy only as much as you Will consume in a five-day period. Wash and wrap greens as soon as you get home to preserve freshness and to ease salad preparation. Wash and spin-dry greens and pack in plastic bags with a sheet or two of paper towels in between to absorb excess moisture.

· Vegetablesffruits: Depending on the season, keep your vegetable bin filled with broccoli, green and yellow squash, cauliflower, eggplant, green beans, jicama, mushrooms, asparagus, bell peppers, green onions, leeks, spinach and broccoflower. When berry season rolls around, enjoy relatively low-carb strawberries, raspberries, blackberries and blueberries. Buy berries in small quantities and use immediately-they don't keep well.

Tofu: Firm tofu is great for stir-fries; and silken tofu is a high-protein, controlled carb substitute for bananas in smoothies. Pressed, seasoned tofu makes a quickentree when sauteed with vegetables and can provide the protein in a luncheon salad.

Herbs and Spices

To assure freshness and flavor, buy spices in the smallest jars sold and, at home, sniff before using. Discard any spice that has a musty smell. To substitute dried herbs for fresh, the general rule is that one tablespoon fresh equals one teaspoon dried. Most spices contain less than 1 gram of carbohydrate per teaspoon; herbs, less than 1 gram of carbohydrate per two tablespoons. Make sure spice blends contain no sugar.

Suggested Spices

· Cajun spice blend

· Chili powder

· Chinese 5-spice powder (This mix of cinnamon, star anise, cloves, fennel seeds and pepper gives Chinese food its distinctive flavor.)

· Cinnamon

· Cumin

· Curry powder

· Garlic powder

· Marjoram (a more delicate version of oregano)

· Nutmeg

· Oregano

· Red pepper flakes

· Rosemary

· Sage

· Tarragon

· Thyme

Fresh Herbs

Fresh herbs liven up the .flavor of most savory dishes.

· Basil

· Cilantm

· Chives

· Green onions

· Parsley: Rat-leaf, also known as Italian, is more flavorful than curly parsley.

· Ginger:. A root, not an herb; buy as needed for recipes. Nothing beats the flavor and fragrance of freshly grated ginger.

Making the Change

Your meals will be built around protein, healthy fats and nutrient-dense carbohydrates, primarily in the form of vegetables. Most entrees fit easily into doing Atkins, with small modifications (see "Food Substitutions" below). As you approach your goal weight, your choice of foods will expand. When you reach Lifetime Maintenance, you will be able to eat most foods—with the exception of refined sugar, white flour and hydrogenated oils.

Food Substitutions

Instead of: Substitute:

Refined flour Equal parts controlled carb bake mix and finely ground nuts

Low-fat yogurt Sour cream

Milk Half 'n' half or heavy cream mixed with water

Yellow onions Green onions (scallions) or leeks

Cornstarch Thicken Thin Not/Starch

Aspartame (Equal,nutraSweet Splenda

Red salsa Green salsa

Chips Salted popped so), nuts or soy chips, pumpkin seeds

Peaches (for cooking)

Rhubarb

Black or kidney beans Black soybeans (canned)

Sliced bread Controlled carla bread

Pasta Spaghetti squash or controlled carla pasta

Margarine

Butter or ghee

Com oil Olive, safflower or peanut oil (cold-pressed)

Peanut butter Sugar-free peanut butter

White rice Wild rice

Potatoes Cauliflower

Bananas (for smoothies) Silken tofu

Pointers for Success

· Read labels carefully. Most commercial ketchups, barbecue sauces and other tomato-based sauces contain sugar or com syrup and are high in carbohydrates.

· Shop in your local health food store, where you are likely to find products and brands not available in most supermarkets, including a wide range of sugarand wheat-free baked goods.

· Make salad dressings at home. Not only are they tastier, but homemade dressings are sugar-free and contain all natural ingredients.

· Keep bottled lemon juice tucked away on a refrigerator shelf; lemons can be expensive and spoil quickly. A splash of bottled juice mixed with a packet of sugar substitute and some ice water makes instant lemonade.

· It is important to add variety to your diet through condiments, spices and new recipes.

· Butter and cream sauces should be occasional treats, not a daily part of your eating plan.

Sample Menus for the Four Phases of the Atkins Nutritional Approach

TYPICAL INDUCTION MENU

Break fret:

Southwestern omelette with tomato, avocado and ham

Lunch:

Caesar Salad* with grilled chicken

Dinner:

Steak au Poivre*

Roasted asparagus

Mixed green salad with lemon vinaigrette

Gelatin dessert made with sucralose

Snack:

Celery stuffed with herb cream cheese

TYPICAL ONGOING WEIGHT LOSS MENU

Breakfast:

Two poached eggs over Fried Creen Tomatoes

Two strips of mtrate-free bacon

Lunch:

Grilled turkey burger with pepper Jack cheese and green salsa

Creamy Red Cabbage Slaw*

Dinner:

Cajun Pork Chops*

Sauteed Kale with Red Pepper*

Spicy Country Cornbread*

Snack:

Spiced pumpkin seeds

TYPICAL PRE-MAINTENANCE MENU

Breakfast:

Belgian Waffles* with pancake syrup and strawberries

Lunch:

Almost Black Bean Soup

Ham and cheese-filled tortilla

Dinner:

Roasted Salmon with Macadamia-Cilantro Crust

Cauliflower-Leek Puree

Arugula, radish and cucumber salad

Ginger Flan with blueberries

Snack:

Two Chocolate Truffles

TYPICAL LIFETIME MAINTENANCE MENU

Breakfast:

Two slices Cranberry-Orange Loaf

Ricotta cheese omelette

Lunch:

Vegetable soup

Crab salad over mixed greens

Herbed-Roast Chicken with Lemon*

Wild rice with mushrooms

Bibb lettuce and watercress salad with French dressing

Molten Chocolate Cakes

Snack:

Cantaloupe with lime juice

The Recipes

The recipes included here are all new to this edition of this book. Each one of them was carefully developed by our staff of nutritionists and reviewed by our food editor. Of course, we had them kitchen-tested and tasted.

Even so, we just didn't have enough space in this book to include all the outstanding recipes we have developed. Many more appear on our website at www.atkinscenter, com, as does an interactive area that allows you to submit your own recipe to us. Maybe we will find some that—with your permission we will print in the next edition of this book!

Before you review the recipes that follow, let me remind you about the discussion in Chapter 8 about the carbs that count, blot all carbohydrates are created equal, and in fact there are certain types of crabs —specifically fiber-that don't affect blood-sugar levels. So when doing Atkins you can subtract the grams of fiber from tbe total carbohydrate count to get "the carbs that count when doing Atkins"

BREAKFAST, BRUNCH AND BREAD (pages 387-399)

Basque Eggs

Belgian Waffles

Blueberry Clafoutis

California Breakfast Burritos

Cranberry-Orange Loaf

Cmstless Quiche

Mushroom and Swiss Cheese Omelettes

Pancakes with Ricotta-Apricot Filling

Spicy Country Cornbread

Strawberry Smoothie

Atkins Yorkshire Pudding

Zucchini Nut Bread

APPETIZERS (pages 400—404)

Guacamole

Chili Roasted Macadamia Nuts

Roasted Garlic and Vegetable Dip

Chicken and Beef Sates with Peanut Dipping Sauce

Italian Tuna pate

SOUPS (pages 405-413)

Almost Black Bean Soup

Beef Vegetable Soup

Manhattan Clam Chowder

Escarole Soup with Turkey Meatballs

Cream of Spinach Soup

Egg Drop Soup

Cool As a Cuamber Soup

Homemade Chicken Soup

ENTREES (pages 414-455)

SEAFOOD (pages 414-422)

Striped Bass with Fennel and Tomatoes

Roasted Salmon with Macadamia-Cilantro Crust

Maple Mustard-Glazed Salmon

Atkins Crabcakes

Shrimp and Feta Stew

Asian Tuna Kabobs

Pesto Scallops with Cherry Tomatoes

Broiled Lobster with Garlic Oil

Calamari with Basil and Lime

AMB/VEAL (pages 423-428)

Roast Leg of Lamb

Lamb Chops with Mustard Sauce

Veal Stew with Mushrooms and Smoked Provolone

Veal Scallops with While Wine Caper Sauce

Osso Buco

POULTRY (pages 429-438)

Cheddar Chicken Roll-Ups

Herbed-Roast Chicken with Lemon

Sauteed Chicken Sausages with Red Peppers

Duck Breasts with Blackberry-Wine Sauce

Turkey CuUets with Grin Peppercorn Sauce

Turkey Meatloaf with Pesto and Spinach

Crispy Parmesan Chicken Legs

Chicken Cacciatore

Chicken Pot Pie

PORK (pages 439-444)

Cajun Pork Chops

Ginger Grilled Pork Tenderloin

Kielbasa with Caraway Krant

Pork and Vegetable Ragout

Shredded Pork Quesadillas

BEEF (pages 445—451)

Steak au Poivre

Italian Meatballs in Tomato Sauce

Two-Slep Chili

Burgundy Beef Stew

Garlic-Rosemary Beef Rib Roast

Korean-Style Skirt Steak

VEGETARIAN (pages 452-455)

Stuffed Peppers

Eggplant Parmesan

Tofu Stir-Fry Over Baby Spinach

VEGETABLES (pages 456—468)

Artichoke and Cheese Squares

Fried Green Tomatoes

Sauteed Kale with Red Pepper

Broccoli with Toasted Pine Nuts and Garlic

Swiss Chard Gratin

Baked Spaghetti Squash with Garlic-Sage Cream

Sesame Snow Peas

Cauliflower-Leek Puree

Roasted Green Beans

Ratatouille Bake

Mixed Greens with Tomatoes and Ginger

Swedish Red Cabbage

Oven-Fried Turnips

SALADS AND DRESSINGS (pages 469-481)

Blue Cheese Dressing

Green Goddess Dressing

Ginger. Soy and Sesame Sauce

Classic Vinaigrette (and Variations)

Creamy Italian Dressing

Chicken Salad

Creamy Red Cabbage Slaw

Jicama Pico de Gallo Radicchio, Gorgonzola and Bacon Salad

Cobb Salad

Creek Spinach Salad

Cauliflower "Potato" Salad

Caesar Salad

Asian Cucumber Salad

Crab and Avocado Salad

DESSERTS/SWEETS (pages 482-491)

Ginger Flan Molten Chocolate Cakes Chocolate Truffles Italian Almond Cream Banana Custard with Candied Pecans Sunshine Cake Chocolate Hazelnut Biscotti Pumpkin Pie with Nut Crust Coconut Macaroons

Breakfast, Brunch and Bread

Basque Eggs

The trick to this dish is to reduce the tomato mixture to a thick sauce that won't "break" and liquefy when added to the eggs. If you've never made scrambled eggs this way before, you're in for a treat. Steady, slow cooking roms them incredibly creamy.

Prep time: 30 minutes

Cook time: 12 minutes

6 servings

3 tablespoons olive oil

1 medium onion, sliced

6 garlic cloves, chopped

2 medium green or red bell peppers, roasted

2 plum tomatoes, chopped

1/4teaspoom cayenne pepper salt and pepper

12 eggs

3/4 stick (6 tablespoons) butter

1/3 cup thinly sliced fresh basil

6 ounces thinly sliced ham

1. Heat oil in large heavy skillet over medium heat. Saute onion 5 minutes, until softened; add garlic and cook 1 minute more. Add masted peppers, tomatoes and cayenne. Cover and cook 10 minutes, until vegetables are very soft, stirring occasionally. Uncover and simmer over medium heat until sauce is thick, about 10 minutes, stirring often. Seasonto taste with salt and pepper. (Mixture can be made up to 2 days ahead and reheated.)

2. In large bowl, beat eggs until blended. In large nonstick skillet, melt butter over low heat. Add eggs and basil. Cook, stirring constantly with rubber spatula, 12 minutes, until soft curds form and eggs are barely set. Add pepper mixture and ham; stir just until mixed.

Total carbohydrates per serving: 7 grams (count only 6 "digestible" carbs when doing Atkins); protein: 19 grams; fat: 30 grams; calories: 371

Belgian Waffles

Belgian-style waffles are thicker than standard waffles, but this recipe can be prepared in either type of waffle maker. Waffles can be made ahead and frozen individually for quick weekday breakfasts.

Prep and cook time: 10 minutes per batch

8 servings

1 cup AtkinsTM Bake Mix

1 tablespoon bakingpowder

3 trackers sugar substitute

1 teaspoon salt

1/4 cup heavy cream

3 eggs

1 teaspoon vanilla extract

1/4 cup ice water

1. Heat waffle iron. Whisk together bake mix, baking powder, sugar substitute and salt. Add cream, eggs, vanilla extract and ice water. Batter will be stiff; add a little more water if necessary, I tablespoon at a time, until batter spreads easily.

2. Place approximately 3 tablespoons of batter in center of waffle iron. Cook according to manufacturer's directions until crisp and dark golden brown. Repeat with remaining batter.

Total carbohydrates per serving: 4 grams (count only 3 "digestible" carbs when doing Atkins); protein: 3 grams; fat: 6 grams; calories: 112

Blueberry Clafoutis

Clafoutis is a French baked pudding dessert and is usually made with cherries. We've substituted lower-carb blueberries for the cherries. This would make a fine addition to a brunch menu.

Prep time: 10 minutes

Bake time: 45 minutes

6 servings

4 tablespoons butter

4 tablegpoons Atkins Bake Mix, divided

3 sugar substitute

pinch salt

cup heavy cream

1/3 cup water

3 large eggs

teaspoon almond extract