Atkins Diabetes Revolution (53 page)

Chapter 27

RECIPES FOR SUCCESS

SALMON EN PAPILLOTE WITH TOMATO-BASIL RELISH

Sealing the salmon “en papillote,” or in a packet, keeps it moist.When the packet is opened, the fresh basil and garlic lend a wonderfully intoxicating aroma. Using foil makes this quick and easy, but parchment gives an elegant presentation for special occasions.

Prep Time: 15 minutes

Cook Time: 20 to 30 minutes

Makes 2 Servings

2 large Roma tomatoes, seeded and diced (1 cup)

2 tablespoons fresh basil, julienned

2 tablespoons shallots, finely chopped

2 teaspoons garlic, minced

2 teaspoons extra virgin olive oil

1 teaspoon lemon juice

Dash of cayenne pepper

¼ teaspoon salt

1 cup loosely packed spinach leaves

2 (6-ounce) wild salmon fillets, skinned

2 (10 x 15-inch) pieces of aluminum foil

1. Preheat the oven to 375°F. Mix the first 8 ingredients in a small bowl. Set aside.

2. Place half of the spinach leaves in the center of foil. Lay one piece of salmon on top of the spinach. Spoon half of the tomato mixture over the fish. Fold foil over and seal edges securely. Repeat. Cook packets for 20 to 30 minutes, or until the fish is opaque in the center.

N
OTE:
You can prepare the packets ahead of time and keep them in the refrigerator. Allow 10 to 15 minutes more cooking time.

To cook the salmon in parchment, cut two pieces of parchment paper, each 12 x 16 inches. Fold in half to form 12 x 8-inch rectangles. Cut a half-shaped heart away from the fold on each piece,then unfold, to create 2 full hearts. Lay the open heart on the pan and spray lightly with cooking spray. Layer the spinach, fish, and topping on half of the heart as directed. Fold the remaining flap of the heart over the fish to create a package. Seal by turning the edges under one small portion at a time, starting at the top and working to the point, creasing and overlapping at each turn as you work your way down the “package.” Bake as directed.Place the packets onto plates and allow your guests to open them.

Per serving:

Carbohydrate: 6 grams; Net Carbs: 4 grams; Fiber: 2 grams; Protein: 42 grams; Fat: 20 grams;

Calories: 380

GRILLED CHICKEN AND AVOCADO SALAD WITH SWEET MUSTARD VINAIGRETTE AND OLIVES

This entrée salad has it all—protein, healthy fats, nutritious carbs, and fiber. You may substitute spinach, chopped romaine, or any other of your favorite greens for all or part of the lettuce and roasted or leftover shredded chicken for the grilled chicken breasts. The red peppers and almonds suitable for people able to have higher carb counts add vitamins and healthy monounsaturated fat, respectively.

Prep Time: 15 minutes

Cook Time: 12 minutes

Makes 2 Servings

M
USTARD
V
INAIGRETTE

2 tablespoons extra virgin olive oil

2 tablespoons sugar-free natural rice wine vinegar

1 to 2 packets sugar substitute

1 teaspoon prepared yellow mustard

1 tablespoon water

¼teaspoon salt

Black pepper to taste

4 cups mixed lettuce

½ cup red pepper strips (for 40- and 60-gram meal plans only)

1 Haas avocado, peeled, pitted, and sliced

2 (5-ounce) chicken breasts, grilled (see Note)

¼ cup chopped green onions, green ends only

10 pitted black olives, halved

¼ cup slivered almonds (for 40- and 60-gram meal plans only)

1. In a small bowl, whisk together the vinaigrette ingredients. Set aside.

2. Place 2 cups of lettuce on each of two large plates. Mix in the red pepper strips (if permitted).Top with sliced avocado.Slice the chicken breasts thinly on the diagonal, and lay on top of the lettuce.

3. Sprinkle on the green onions and garnish with the black olives. Drizzle half of the dressing over each salad. Sprinkle with almonds (if permitted).

N
OTE:
Grill the chicken on a stovetop grill pan set over medium heat for 12 minutes, turning halfway during the cooking.

Per serving (basic recipe):

Carbohydrate: 12 grams; Net Carbs: 4 grams: Fiber: 8 grams; Protein: 33 grams; Fat: 33 grams;

Calories: 485

With additions:

Per serving, add 2 grams of Net Carbs for the red peppers and 1 gram of Net Carbs for the almonds.

CONFETTI SLAW

This colorful and nutritious salad uses both green and red cabbage. The trick to making this beautiful slaw is to use a knife, not a grater or food processor, to shred the cabbage. Cut the cabbage head in half and then core it. Cut the halves lengthwise once more to make quarters, and then use a sharp knife to cut long julienne shreds of cabbage. Use a large-hole grater for shredding the carrot. The finishing touch: a tangy dressing that coats the slaw without weighing it down.

Prep Time: 20 minutes

Makes 6 servings

4 cups shredded green cabbage

2 cups shredded red cabbage

½ to 1 cup shredded carrot (for 40- and 60-gram meal plans only)

¼ medium red onion, peeled and cored

¼ cup fresh chopped parsley (or cilantro)

3 tablespoons cider vinegar

2 tablespoons extra virgin olive oil

2 tablespoons mayonnaise

2 to 3 packets sugar substitute

1 teaspoon Dijon mustard

1 teaspoon celery seed

½ teaspoon salt

¼ teaspoon black pepper

1. Place the cabbages and carrot in a large bowl.Cut the onion into thin slices. Add to the bowl. Toss in the parsley.

2. In a small bowl, whisk together the remaining ingredients. Pour over the slaw and toss. Chill before serving.

Per serving (basic recipe):

Carbohydrate: 5 grams; Net Carbs: 3 grams; Fiber: 2 grams; Protein: 1 gram; Fat: 8 grams;

Calories: 100

With additions:

For 40-gram meal plan, use ½ cup grated carrot, which adds 1 gram of Net Carbs per serving.

For 60-gram meal plan, add 1 cup grated carrot, which adds 2 grams of Net Carbs per serving.

FABULOUS FRITTATAS

Frittatas are excellent low-carb fare. In these “flat omelets,” eggs are used simply to bind together vegetables, seasonings, and meats, making them not only easy to make, but incredibly versatile, as shown by these six different options. You may also mix and match or substitute other low-carb ingredients to create your own fabulous frittata.

Prep Time: 20 minutes

Cook Time: 20 minutes

Makes 4 servings

B
ASIC
R
ECIPE

1 tablespoon olive oil

1 tablespoon butter

2 garlic cloves, minced

½ cup chopped onion

Vegetables, herbs, and/or meat (see chart on page 407)

8 large eggs

2 tablespoons water

¼ teaspoon salt

Freshly ground pepper to taste

Cheese (see chart on page 407)