Atkins Diabetes Revolution (55 page)

5 grams of Net Carbs.

KEY LIME MOUSSE

With the classic flavor of key lime pie but no high-carb crust, this sumptuous mousse is sure to please. If you can’t find fresh key limes, don’t worry, simply use unsweetened bottled key lime juice found in the juice section of most markets.

Prep Time: 20 minutes

Cook Time: 8 minutes

Chilling Time: 4½
hours

Makes 6 servings

2
/
3
cup key lime juice

1 envelope unflavored gelatin

1 cup whole milk

1 large egg

2 large eggs, separated

2
/
3
cup granular sugar substitute

Zest of 2 key limes or 1 regular lime

8 ounces cream cheese, softened

1. Place the lime juice in a medium saucepan. Sprinkle the gelatin over the juice. Let set for 3 minutes. Thoroughly whisk in the milk, whole egg, 2 egg yolks, and sugar substitute.

2. Place the pan over low heat and warm the mixture while stirring. Increase the temperature to medium, add the zest, and continue cooking for 6 to 8 minutes, stirring, until the mixture thickens. Remove from the heat and cool until the mixture is lukewarm, about 1½ hours.

3. In a medium bowl, beat the cream cheese with an electric mixer until very smooth. Beat in the lime mixture. Refrigerate until cool, about 1 hour, stirring occasionally.

4. In a small bowl, beat the 2 egg whites until soft peaks form. Fold the egg whites into the lime mixture. Pour into six individual dishes or custard cups,if desired,and refrigerate until set,about 1 hour.Garnish with additional lime zest.

Per serving:

Carbohydrate: 8.5 grams; Net Carbs: 8.5 grams; Fiber: 0 gram; Protein: 9 grams; Fat: 15 grams;

Calories: 205

CAULIFLOWER PURÉE

When properly puréed, cauliflower tastes like mashed potatoes. The trick is to get the right texture
and
the right taste. For the perfect texture, be sure to press down on the cooked cauliflower when draining to remove excess moisture. The perfect flavor comes from a winning combination of butter, garlic, and Parmesan cheese.

Prep Time: 10 minutes

Cook Time: 15 minutes

Makes 4 servings

1 (1-pound head) fresh cauliflower, trimmed into florets

2 large fresh garlic cloves, peeled

1 tablespoon light cream

2 tablespoons sour cream

¼ cup Parmesan cheese

½ teaspoon salt

1
/
8
teaspoon ground black pepper

1. Set a steamer basket in a large saucepan filled with 1 inch of water and bring to a simmer.Add the cauliflower and garlic,cover,and

steam for 12 to 15 minutes, or until tender. Pour the cauliflower and garlic into a colander to drain. Using a small plate or a pot lid, press down on the cauliflower to remove as much water as possible.Transfer the cauliflower and garlic to a food processor.

2. Add the light cream, sour cream, Parmesan, salt, and pepper; process until smooth. (Add more salt and pepper to taste.)

Per serving:

Carbohydrate: 6 grams; Net Carbs: 3 grams; Fiber: 3 grams; Protein: 5 grams; Fat: 9 grams; Calories: 120

SPINACH PARMESAN EGG PUFF

Egg puffs are fancier than omelets yet sturdier than soufflés. Protein powder not only adds extra protein, but helps to keep the puff from rapidly deflating.Wonderful for entertaining, a puff makes a great breakfast centerpiece when placed on the table right out of the oven.

Prep Time: 20 minutes

Bake Time: 35 minutes

Makes 4 servings

1 (10-ounce) package frozen chopped spinach, thawed

2 tablespoons butter

½ cup chopped green onions

6 large eggs, at room temperature

¾ cup cottage cheese

½ cup grated Parmesan cheese

2 tablespoons unflavored soy isolate protein powder

1 teaspoon dried dill

½ teaspoon salt

¼ teaspoon pepper

1. Preheat the oven to 350°F. Coat a 2-quart soufflé dish with non- stick cooking spray. Squeeze the spinach dry and chop; set aside.

2. Heat the butter in a small saucepan over medium-low heat.Add

the green onions and cook for 2 minutes, stirring occasionally. Add the spinach and cook for 3 minutes, stirring occasionally. Set aside on a plate to cool.

3. In the large bowl of an electric mixer set on high speed, beat the eggs for 8 minutes, or until frothy, lemon colored, and doubled in volume. Stir in the cottage cheese,
1
/
3
cup of the Parmesan, the protein powder, dill, salt, pepper, and spinach mixture. Pour into the prepared soufflé dish.

4. Sprinkle the remaining Parmesan cheese on top and bake for 30 to 35 minutes, or until browned and puffed. Serve immediately.

Per serving:

Carbohydrate: 6 grams; Net Carbs: 4 grams; Fiber: 2 grams; Protein: 24 grams; Fat: 19 grams;

Calories: 285

CLASSIC BEEF STEW

Fork-tender beef takes center stage in this traditional entrée. Add turnips for the 40-carbohydrate-gram meal plan and carrots for the 60-gram meal plan.

Prep Time: 35 minutes

Cook Time: 2½
hours

Makes 6 servings

2¼ pounds beef stew meat, cut into 1½-inch pieces

1 teaspoon each dried oregano and thyme

½ teaspoon salt

1
/
8
teaspoon pepper

2 tablespoons olive oil

½ cup chopped onions

1 cup chopped celery

1 (14-ounce) can reduced-sodium beef broth

1 cup canned chopped tomatoes, drained

½ cup red wine (40- and 60-gram meal plans only)

2 bay leaves

2 cups fresh green beans, trimmed and cut in half

8 ounces fresh mushrooms, quartered

2 cups peeled turnip cubes, cut into ½-inch cubes

(40-gram meal plan only)

4 medium carrots, cut diagonally (60-gram meal plan only)

1 teaspoon salt

¼ teaspoon ground black pepper

3 to 5 teaspoons ThickenThin Not/Starch thickener (see Note)

¼ cup chopped fresh parsley

1. Season the beef with ½ teaspoon oregano, ½ teaspoon thyme, and the salt and pepper. Heat 1 tablespoon oil in a large pot over medium-high heat. Add half of the meat and cook for 6 to 8 minutes, turning to brown on all sides. Transfer to a bowl and repeat with the remaining tablespoon oil and meat. Add the onions and celery to the pot and sauté for 3 to 4 minutes to soften.

2. Return the beef to the pan. Add the broth, tomatoes, wine (if using), bay leaves, and remaining oregano and thyme. Bring to a bare simmer, cover, and cook for 1½ to 2 hours, or until the beef is just tender. Discard the bay leaves.Add the green beans and mushrooms (and either the turnip cubes or cut carrots as indicated). Cook for an additional 20 to 30 minutes until the vegetables are tender.

3. Season with salt and pepper. Stir in ThickenThin to the desired consistency. Bring to a low boil. Sprinkle with chopped parsley before serving.

N
OTE:
This thickener is available at www.atkins.com.

Per serving (basic recipe):

Carbohydrate: 9 grams; Net Carbs: 6 grams; Fiber: 3 grams; Protein: 30 grams; Fat: 19 grams; Calories: 377

With additions:

The turnips add 2.5 grams Net Carbs per serving; the carrots add 4 grams per serving.

CINNAMON PANCAKES

These cinnamon-scented pancakes cook up light and fluffy just like the old-fashioned kind, but they are filled with high-quality protein rather than refined carbohydrates. They taste just great by themselves, but can be topped with butter and sugar-free syrup if you like.

Prep Time: 10 minutes

Cook Time: 12 minutes

Makes eight 4-inch pancakes; serves 4

½ cup whole wheat pastry flour

¼ cup soy flour

¼ cup unflavored soy-isolate protein powder

2 to 3 tablespoons granulated sugar substitute

1 teaspoon baking powder

1 teaspoon cinnamon

¼ teaspoon salt (optional)

½ cup light cream mixed with
1
/
8
cup water

2 eggs, lightly beaten

Canola oil

1. In a medium bowl, whisk together all the dry ingredients. Make a well in the center and pour in the cream mixture and eggs. Combine the dry and liquid ingredients, stirring just until blended. (Whisk just until smooth.)

2. Place a griddle or skillet over medium heat. Brush with oil. For each pancake,pour a scant ¼ cup of batter onto the griddle and lightly spread to a 4-inch circle. Cook the pancake for 2 to 3 minutes on the first side until the underside browns. Flip and cook the other side for 1 to 2 minutes more, or until the pancake puffs up and springs back when lightly touched in the center.

Per serving:

Carbohydrate: 13 grams; Net Carbs: 11 grams; Fiber: 2 grams; Protein: 12 grams; Fat: 8 grams;

Calories: 160

BARBECUED CHICKEN OR RIBS

East meets West in this tangy sugar-free barbecue sauce, where soy sauce and ginger add depth and punch to traditional barbecue sauce. Be sure to use sugar-free hoisin sauce.

Prep Time: 20 minutes

Cook Time: 50 minutes (chicken); 3 hours (ribs)

Makes 4 servings (sauce only without hoisin)

B
arbecue
S
auce

1 tablespoon canola oil

1 teaspoon minced garlic

1 ½ cups water

1 (6-ounce) can tomato paste

2 tablespoons each vinegar and

Worcestershire sauce

¼ cup soy sauce

¼ teaspoon powdered ginger

¼ cup granular sugar substitute

¼ teaspoon chili powder

½ teaspoon dry mustard

1 tablespoon Steel’s sugar-free hoisin sauce

1 whole cut-up chicken (about 4 pounds), or 3 pounds pork or beef ribs

1. For the barbecue sauce: In a medium saucepan, heat the oil and garlic over medium heat for 1 minute. Add the water and tomato paste. Whisk until smooth. Add the remaining ingredients as speci- fied, stir well, and simmer for 15 to 20 minutes.

2. If using chicken,preheat the oven to 350°F.Coat a shallow roasting pan with nonstick cooking spray. Place the chicken skin side down into the pan. Bake for 25 minutes. Turn the chicken with tongs and coat with 1 cup barbecue sauce. Bake for 20 to 25 minutes longer until the juices from all the pieces run clear when pricked deeply with a fork.

3. If using ribs,preheat the oven to 300°F.Arrange the ribs in a single layer in a 9 x 13-inch pan.Brush with 1 cup barbecue sauce and seal the pan with foil. Bake for 3 hours. Uncover, increase the temperature to 350°F, and bake for 1 additional hour until the ribs are tender and the meat easily separates from the bone. (Keep the remaining cup of sauce in the refrigerator for up to two weeks.)

N
OTE:
Total protein, fat, and calories will differ if pork is used but will not affect the carbohydrate content of the recipe.

Chicken per serving:

Carbohydrate: 5 grams; Net Carbs: 4 grams; Fiber: 1 gram; Protein: 31 grams; Fat: 25 grams;

Calories: 374

RAGIN’ NUTS

Hot and spicy or sweet and salty, these snack nuts fill the bill. Simple to make and delicious to eat, the only problem with them is the temptation to eat the whole batch in one sitting!

Prep Time: 15 minutes

Bake Time: 15 minutes

Makes eight
¼-cup servings: 2 cups

1 large egg white

6 tablespoons granular sugar substitute

2 teaspoons Cajun spice blend

¼ teaspoon dried thyme leaves, crushed

1
/
8
teaspoon cayenne pepper

1 tablespoon melted butter

2 cups pecans (or almonds or walnuts)

¼ teaspoon salt (optional)

1. Preheat the oven to 350°F. Line a baking sheet with foil and coat with nonstick cooking spray. Set the whole egg (in the shell) in a small bowl of very warm tap water (130°F); let stand 5 minutes to warm.