05
1. Heat oven to 325℉. Chop artichoke he, ms and set aside. Heat the reserved marinade liquid in a medium skillet, and cook the onion and garlic in it until softened, about five minutes.
2. In a mixing bowl, combine eggs, bake mix, salt, pepper, oregano and Tabasco. Mix in cheese, parsley, artichokes, onions and garlic.
3. Spoon mixture into a shallow 1 1/2-quart baking dish. Bake 30 minutes, until sec Cool 10 minutes before cutting into squares.
Total carbohydrates per serving: 6 grams (count only 4.3 "digestible" carbs when doing Atkins); protein: 12 grams; fat: 14 grams; calories: 200
Fried Green Tomatoes
A Southern tradition, these tasty tomatoes are great as a side dish and/or for breakfast topped with a slice of cheddar cheese and a poached egg.
Prep time: 5 minutes
Cook time: 10 minutes per batch
6 servings
4 medium green (unripe) tomatoes
1/3 cup stone.ground cornmeal
1/3 cup Atkins TM Bake Mix
1/2 teapoon salt
1/4 teaspoon pepper
3 tablespoons canola oil
1. Cut tomatoes crosswise into 1/2-inch-thick slices. In a plate, combine cornmeal, bake mix, salt and pepper. Press tomato slices in cornmeal mixture to lightly coat.
2. Heat oil in a large nornstick skillet over medium.high heat. Fry tomatoes in batches, 8 to 10 minutes, turning once, until golden brown. Dr a ia on a wire rnck, or pat with paper towels to remove excess oil.
Total carbohydrates per serving: 11 grams (count only 9 "digestible" carbs when doing Atkins); protein: 2 granms; fat: 8 grams; calories: 128
Sauteed Kale With Red Pepper
Kale is an excellent source of vitamins A and C and folic acid.
Prep and cook time: 25 minutes
6 servings
1 large head kale
3 tablespoons olive oil
1/2 small red onion
1 diced roasted red pepper
2 garlic cloves, pusked tlu,ough a press
3 tablespoons red wine vinegar
1 packet sugar substitute salt and pepper 1. Bring a large pot of lightly salted water to a boil. Remove and discard stems from kale leaves. Rinse leaves thoroughly under cold water. Cook 4 to 5 minutes, until just tender. Drain in a colander;, press down to express liquid. Coarsely chop kale.*
2. Heat oil in a large skillet over medium heat. Add onion and red pepper, cook 3 minutes or until onion softens. Add garlic to pan; cook 30 seconds more. Stir in kale; *Kale may be prepared up to 3 days ahead up to this point. Cover with plastic and refrigerute.
cook 3 minutes, stirring frequently. Transfer mixture to a large bowl.
3. Add vinegar and sugar substitute to pan; cook 1 minute. Pour sauce over kale; toss to coat. Season to taste with salt and pepper.
Total carbohydrates per serving: 9 grams (count only 7 "digestible" carbs when doing Atkins); protein: 2 grams; fat: 7 grams; calories: 102
Broccoli With Toasted Pine Nuts and Garlic
This classic Italian side dish can be made with regular broccoli fiorets, tender broccolini or slightly bitter broccoli rabe. Don't omit the pine nuts—they add a delicate crunch and creamy flavor. Prep time: 10 minutes Cook time: 10 minutes 4 servings
1 head broccoli cut into .ttorets (about 3 cups)
2 tablespoons extra, virgin olive oil
3 garlic cloves, finely chopped
1/4 cup Italian pine nuts, toasted slightly in a dry pan until golden
salt and pepper
crushed red pepper flakes (optional)
lemon wedges
1. Cook broccoli in a large pot of lighfiy salted water until crisp-tender, about 6 minutes. Drain and pat dry.
2. In a large skillet, heat oil over medium heat. Add garlic and cook 30 seconds until lightly golden (do not allow garlic to brown). Add pine nuts and broccoli. Add salt, pepper and red pepper to taste. Cook, stirring occasionally, until warmed through. Serve with lemon wedges.
Total carbohydrates per serving: 5 grams (count only 3 "digestible" carbs when doing Atkins); protein: 4 grams; fat: 11 grams; calories: 126
Swiss Chard Gratin
Delicious prepared with fresh chard, in a pinch this dish can also be made with two 10-otmce boxes of frozen spinach,
Prep and cook time: 15 minutes
Bake time: 45 minutes
6 servings
butter for greas/ng casserole dish
2 pounds Swiss chard, washed and cut into 2" pieces*
1/4 cup Atkins TM Bake Mix
1/2 cup heavy cream mixed with 1/2 cup water cup sour cream
3 eggs
2 tablespoons mired chopped fresh herbs (parsley, citantro, tarragon, etc.)
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1. Heat oven to 375℉. Butter a shallow casserole or gratin dish. * Swiss chard leaves and stems are often cooked as two different vegetables: the leaves tike spinach and the stems like celery However, if the chard is young and the stems are soft and narrow leaves and stems can be cooked together.
2. Cook chard in lightly salted boiling water for 5 minutes; drain and squeeze dry. (May be prepared up to 1 day ahead). Spread in prepared dish in an even layer.
3. In a large bowl, whisk together bake mix, cream and water, sour cream, eggs, herbs, salt and pepper. Pour mixture over chard.
4. Bake 45 minutes, until set and lightly browned. Total carbohydrates per serving: 8 grams (count only 5 "digestible" carbs when doing Atkins); protein: 7 grams; fat: 13 grams; calories: 175
Baked Spaghetti Squash With Garlic-Sage Cream
A few simple ingredients—sage, garlic and Parmesan cheeseIransform a mild-tasting vegetable into a memorable side dish.
Prep time: 10 minutes
Bake time: 45 minutes
6 servings
1 large (about 2'A pounds) spaghetti squash cup heavy cream
1 garlic clove, pushed through a press
3 finely chopped fresh sage leaves or 1/2 teaspoon dried sage
salt and pepper
1/4 cup Parmesan cheese
1. Heat oveh to 400℉. Prick squash in several places. Bake 45 minutes until tender. Allow to cool slightly, cut in half and scoop out seeds. Pull out squash strands from each side with a fork. Transfer to a warmed bowl.
2. While squash is baking, heat cream, garlic and sage in a small saucepan over medium heat. Cook 10 minutes, until cream is thick enough to coat the back of a spoon. Pour sauce over squash; toss lightly until combined. Add salt and pepper to taste. Sprinkle with Parmesan cheese and serve immediately.
Total carbohydrates per serving: 12 grams (count only 2 "digestible'* carbs when doing Atkins); protein: 3.5 grams, fat: 13 grams; calories: 168
Sesame Snow Peas
Snow peas have the lowest carb count of all peas-only 5 grams of"digestible" clubs per 5 ounce,v—and they are high in fiber, too. Very brief cooking keeps them bright green and crunchy.
Prep and cook time: 10 minutes
4 servings
pound snow peas, trimmed and strings discarded
1 teaspoon sesame oil
1 green onion, sliced thinly on the diagonal
2 teaspoons sesame seeds, toasted lightly salt and pepper
1. Cut snow peas on diagonal into long thin slices. Set up a large bowl of ice and cold water.
2. Blanch snow peas 30 seconds in a large pot of boiling, lightly salted water. Drain in a colander. Immediately transfer to ice water to stop cooking. Drain well.
3. In a bowl toss snow peas with oil, green onion and
sesame seeds. Season to taste with salt and pepper. Total carbohydrates per serving: 4 grams (count only 3 "digestible" carbs when doing Atkins); protein: 2 grams; fat: 2 grams; calories: 42
Cauliflower-Leek Pur6e leeks are relatively low in carbs (for a member of the onion family) and have a fresh, grassy onion flavor that balances the sweetness of cauliflower. The single leek used here transforms cauliflower pur6e into something resembling garlic mashed potatoes.
Prep time: 15 minutes
Cook time: 15 minutes
6 servings
1 head cauliflower, separated into florets
1 leek, white and 1 "green, well washed, cut into 1/2, slices
3 tablespoons butter
3 tablespoons cream
1/8 teaspoon nutmeg (optional)
salt and pepper
1. Cook cauliflower and leek in lightly salted boiling water until very tender, about 15 minutes. Drain; return vegetables to pot and toss over high heat to thoroughly remove excess moisture.
2. Place half the vegetables in food processor with half the butter and cream and salt. Process until smooth. Repeat with remaining vegetables, butter and cream. Mix in nutmeg; season to taste with salt and pepper.
Total carbohydrates per serving: 7 grams (count only 5 "digestible" carbs when doing Atkins); protein: 2 grams; fat: 9 grams; calories: 110
Roasted Green Beans
Say goodbye to boring green beans: these are so good you’ll be snitching them with your fingers. Try mixing green and
Prep time: 10 minutes
Cook time: 30 minutes
8 servings
3 pounds thin green beans
11/2 tablespoons olive oil
salt to taste
1. Heat oven to 375℉. In a large bowl, combine green beans, oil and salt. Toss to coat.
2. Spread out beans in a single layer on 2 jellyroll pans or shallow baking pans.
3. Roast beans until lightly browned and crisp-tender, 30 minutes, shaking pans occasionally.
Total carbohydrates per serving: 13 grams (count only 8 "digestible" carbs when doing Atkins); protein: 3 grams; fat: 3 grams; calories: 80
Ratatouille Bake
This is an herbed French vegetable melange that became well known in the United States in the 1970s. Great as a side dish, it also makes a super omelette filling and a topping for low-carb pasta.
Prep time: 30 minutes
Bake time: 45 minutes
6 servings
1 small eggplant (about 1/4 pounds), cut into l "pieces
1/3 cup olive oil
4 garlic cloves, pushed through a press
l teaspoon salt
1/2 teaspoon dried rosemary
1/2 teaspoon dried thyme
1/4 teadpoon black pepper
1 medium zucchini, cut into l"pieces
1 yellow squash, cut into 1"pieces
1 small red pepper, cut into 1/2" pieces
1 small tomato, cut into 1/2" pieces
1 small onion, thinly sliced
1. Sprinkle eggplant with salt; place in a colander and let bitter juices drain 20 minutes. Rinse eggplant and pat dry.
2. Heat oven to 425℉. In a 10-inch-by-15-inch baking dish, mix oil, garlic, salt, rosemary, thyme and pepper. Add vegetables, toss to coat evenly with oil mixture.
3. Cover dish with foil and bake 15 minutes. Uncover and cook 30 minutes more, mixing occasionally, until vegetables are tender and browned.
Total carbohydrates per serving: 11 grams (count only 7 "digestible" carbs when doing Atkins); protein: 2 grams; fat: 12 grams; calories: 154
Mixed Greens With Tomatoes and Ginger
An array of sweet, tangy, peppery and bitter greens mixes textures and flavors. Serve hot or at room temperature.
Prep time: 15 minutes
Cook time: 15 minutes
6 servings
3 tablespoons butter
1/2 small onion, finely chopped
1 garlic clove, pushed through a press
2 medium tomatoes, seeded andfinely chopped
1 tablespoon grated fresh ginger
2 pounds mixed fresh greens such as arugula, chard collard, dandelion, mustard, sorrel and turnip, trimmed, coarsely chopped (blanch collard mustard and turnip greens after chopping) salt and pepper
1. Melt butter in a large saucepan over medium heat. Add onion; cook 5 minutes until softened. Add garlic and cook 30 seconds more. Add tomatoes and ginger all cook 5 minutes, stirring occasionally.
2. Stir in greens. Mix well, cover and cook 5 minutes, until wilted. Season with salt and pepper to taste.
Total carbohydrates per serving: 11 grams (count only 6.5 "digestible" carbs when doing Atkins); protein: 4 grams; fat: 7 grams; calories: 108
Swedish Red Cabbage
Sweet and sour red cabbage pairs beautifully with wild game, goose, duck and roasted red meats. This dish can be made up to 3 days ahead.
Prep time: 15 minutes
Cook time: 45 minutes
8 setbings
1/2 stick butter
2 tart apples (such as Granny Smith, peeled, cored and roughly chopped
1 small onion, thinly sliced
2 pounds red cabbage, shredded
2 packests sugar substitute
2 tablespoons cider vinegar
l teaspoon salt
1/4 teaspoon ground cloves
1/4 teaspoon ground allspice
1/3 cup dry red wine
salt and pepper
1. Melt butter in a large, heavy Dutch oven or heavy pot over medium heat. Add apples and onion. Cook l0 minutes until very tender. Stir in cabbage and cook 8 minutes, stirring frequently, until slightly wilted. Mix in sugar substitute, cider vinegar, salt, cloves and allspice.
2. Cover and cook l0 minutes, stirring occasionally. Uncover,add wine. Cook 10 to 15 minutes more, until vegetables are soft. Season to taste with salt and pepper.
Total carbohydrates per serving: 12 grams (count only 9 "digestible" carbs when doing Atkins); protein: 2 grams; fat: 6 grams; calories: 109
Oven-Fided Turnips
While they'll never be mistaken for French fries, these root veggies taste great and are perfect for dipping into trolled carb ketchup.
Prep time: 15 minutes
Bake time: 30 minutes
6 servings
4 turnips, trimmed and peeled (about 11/4 pounds)
2 tablespoons olive oil
1 teaspoon kosher salt
l/2 teaspoon chili powder
1. Heat oven to 425℉. Cut turnips into 2-inch-by-1/2-inch sticks. Place on a foil-lined jellyroll pan. Drizzle with oil and sprinkle with salt and chili powder. Toss with your hands to coat. Spread out in a single layer.
2. Roast fries 30 minutes, turning halfway through cooking time for even browning. Serve immediately.
Total carbohydrates per serving: 4.5 grams (count only 2 "digestible" carbs when doing Atkins); protein: 1 gram; fat:
5 grams; calories: 59
Salads and Dressings
Blue Cheese Dressing
Just a few ingredients and so much better than the bottled kind!
Prep time: 5 minutes
Yield: I cup
4 ounces blue cheese (i.e., Stilton, Gorgonzola, Danish blue, Roquefort, Maytag)
1/4 cup mayonnaise
1/4 cup sour cream
1 tablespoon white wine vinegar
1 teaSpoon Dijon mustard
1/3 cup olive oil
salt and pepper
1. In a medium bowl, mash cheese. Mix in mayonnaise, sour cream, vinegar and mustard until well combined (mixture doesn't have to be smooth).
2. Whisk in olive oil until blended. Season to taste with salt and freshly ground black pepper.
Total carbohydrates per 2-tablespoon serving: 2 grams (count only 2 "digestible" carbs when doing Atkins); protein: 3 grams; fat: 20 grams; calories: 200
Green Goddess Dressing
The anchovy paste is optional, but it is the secret ingredient
Prep time: 10 minutes
Yield: 1 cup
1/2 cup mayonnaise
1/2 cup sour cream
1 tablespoon white wine vinegar
1/4 cup chopped parsley
2 tablespoons chopped fresh chives or green onions
1 tablespoon chopped fresh tarragon
1 teaspoon anchovy paste (optional)
salt and pepper
1. Process all ingredients except salt and pepper in a blender or food processor. Add 2 tablespoons of water and blend until smooth. Add salt and pepper to taste.
Total carbohydrates per 2-tablespoon serving: 1 gram (count only 1 "digestible" carb when doing Atkins); protein: 1 gram;fat: 14 grams; calories: 132
Ginger, Soy and Sesame Sauce
This Asian sauce has myriad uses: as a sauce for grilled meats or poultry, dressing for salads, even as a marinade.
Prep time:5 minutes
Yield:1/4 cup
1/4 cup reduced, sodium soy sauce
1/4 cup reduced-sodium chicken broth
2 tablespoons sesame oil
2 tablespoons rice wine vinegar or cider vinegar
1 packet sugar substitute
1 teaspoon grated fresh ginger
1 garlic clove, pushed through a press
1. In a small bowl, whisk together all ingredients.
Total carbohydrates per tablespoon: 1.5 grams (count only I "digestible" carb when doing Atkins); protein: I gram;
fat: 2 grams; calories: 29
Classic Vinaigrette (and Variations)
Vinaigrette isn't just for salads—drizzle it on cooked vegetables such as asparagus, cauliflower or green beans. It also makes a great marinade for chicken, pork or fish. The carb count on the variations will vary by a negligible 1/2 gram per serving.
Prep time: 5 minutes
Yield: 1 cup
1/4 cup red or white wine vinegar
1 teaspoon Dijon mustard
1/4 teaspoon salt
1/8 teaspoon freshly ground pepper
3/4 cup extra.virgin olive oil
1. In a small bowl, whisk together vinegar, mustard, salt and pepper. Whisk in the olive oil in a slow, steady stream until completely incorporated.
Herb Vinaigrette: Add 3 tablespoons of finely chopped fresh herbs, such as parsley, basil, cilantro, dill or chervil.
Lemon Vinaigrette: Substitute lemon juice for the vinegar, add I teaspoon grated lemon rind and I tablespoon finely chopped shallot or green onion.
Mustard Vinaigrette: Increase mustard to 2 teaspoons; add 1 garlic clove pushed through a press, 2 tablespoons sour cream, I tablespoon chopped fresh parsley and 1/4 packet sugar substitute.
Total carbohydrates per 2 tablespoons basic vinaigrette: l gram (count only 1 "digestible" carb when doing Atkins);
protein: 0 grams;fat: 20 grams; calories: 182
Creamy Italian Dressing
Wonderful over hearty, greens, this dressing also makes a savory sauce for cooked vegetables.
Prep time: 5 minutes
Chill time: 30 minutes
Yield: 1 cup
1/2 cup mayonnaise
1/4 cup heavy cream
1 tablespoon white wine vinegar
1 garlic clove
1/2 teaspoon dried oregano
1/2 teapoon dried basil
salt and pepper
1. Mix all ingredients. Add salt and pepper to taste. Chill in refrigerator 30 minutes for flavors to blend.
Total carbohydrates per 2-tablespoon serving: 1 gram (count only 1 "digestible" carb when doing Atkins), protein: 0 grams; fat: 14 grams; calories: 127
Chicken Salad
Capers and dill pickles make this chicken salad zestier than the usual version.
Prep time: 10 minutes
6 servings
2 large chicken breasts (about 11/4pounds), cooked
2 dill pickles, chopped
3 hard boiled eggs, chopped
3 green onions, chopped
1/3 cup mayonnaise
1/3 cup sour cream
2 tablespoons drtdned capers
2 tablespoons fresh dill, chopped
1/2 teaspoon freshly ground pepper
1/2 cup pecan halves
1. Cut chicken into strips. Mix pickles, eggs, green onions, mayonnaise, sour cream, capers, dill and pepper in a large bowl.
2. Add chicken to bowl; toss well to thoroughly combine ingredients. Sprinkle with pecans before serving.
Total carbohydrates per serving: 4 grams (count on/y 2.5 "digestible" carbs when doing Atkins); protein: 24 grams;
fat: 27.5 grams; calories: 356
Creamy Red Cabbage Slaw
This colorful slaw is a nice change of pace from green cabbage. To turn this into a light lunch, add 4 ounces of sliced baked ham to each serving.
Prep time: 15 minutes
6 servings
1 pound red cabbage,, cored, quartered and thinly sliced
1 small red onion, very thinly sliced
1/3 cup sour cream
1/3 cup mayonnaise
1 tablapoon chopped fresh tarragon (or I teaspoon dried
1 tablespoon balsamic rinegor
1/4 packet sugar substitute
salt and pepper
1. In large bowl, combine cabbage and onion. In small bowl, mix sourcream, mayonnaise, tarragon, vinegar and sugar substitute. Add salt and pepper to taste.
2. Add dressing to cabbage mixture and toss to coal Cover and refrigerate at least I hour for flavors to blend. (May be made up to 1 day ahead.) Serve chilled or at room temperature. Total carbohydratesper serving: 6 grams (count only 4 "digestible? carbs when doing Atkins); protein: 2 grams;
fat: 12.5 grams; calories:139
Jicama Pico de Gallo
A jicama (HEE-kah-mah) looks like a round, overgrown polato. But this low-cato veggie has a crunchy texture and a flavor reminiscent of apples.
Prep time: 35 minutes (including marinating)
6 servings
1 small jicama (about the size ora baseball), peeled and diced into 1/4" cubes
1 or 2Jalapeiio peppers, finely chopped
3 green onions, chopped
1/2cup canned tomatillos, chopped
1/2 teaspoon salt
2 tablespoons lime juice
1/4 cup chopped fresh cilantro
1/2 packet sugar substitute
1. Mix all ingredients in a bowl. Let flavors blend at least 15 minutes before serving.
Total carbohydrates per serving: 7 grams (count only 4 "digestible" carbs when doing Atkins); protein: I gram; fat: 0 grams; calories: 32
Radicchlo, Gorgonzola and Bacon Salad
This hearty, beautiful salad is almost a meal in itself. Slightly bitter radicchio pairs well with smoky bacon and tangy blue cheese.
Prep and cook time: 10 minutes
4 servings
6 nitrate-free bacon slices
3 tabtnln·ns extra-virgin olire oil
1 tablespoon fresh lemon juice
salt and pepper
I asmall head Boston or bibb lettuce,torn into bite-sized pieces
1 head radicchio (about 1/2 point), thinly sliced
1/2 cup Gorgonzola cheese (about 2 ounces), crumbled
1.Cook bacon until crisp. Drain on paper towels, crumnble and set aside.
2. In a large bow! whisk olive oil and lemon juice. Add salt and pepper.to taste. Add Boston lettuce, radicchilo, cheese and parsley. Toss gently to coat. Divide evenly among 4 plates; sprinkle with bacon.
Total carbohydrates per serving: 4 grams (count only 3 "digestible" carbs when doing Atkins); protein: 8 gramt; fat: 19.5 grams; aatories: 218
Cobb Salad
Improvise on this basic recipe by adding any Low-carb veggies you have on hand. Chopped mushrooms, diced zucchini or sliced celery would all be great additions.
Prep time: 25 minutes
4 servings
3 cups chopped Romaine lettuce (about 1/3 head)
3 cups chopped iceberg lettuce (about 1/3 head)
1 pound cooked chicken or turkey breast,in one piece,
8 trices bacon, cooked and crumbled
1 tomato, seeded and diced
4 green onions,
1/4 cup red wine vinegar
1 teaspoon Dijon mustard
1/2 packet sugar substitute
1/2 cup olive oil
3/4 cup (about 6 ounces) crumbled Roquefort cheese
1 Hard-boiled egg, very finely chopped
1 large avocado, peeled and sliced
1. In a large bowl, mix lettuces, chicken, bacon, tomato and green onions.
2. In a small bowl, whisk vinegar, mustard and sugar substitute until combined. Slowly whisk in olive oil. Pour 3/4 of the dressing over salad and mix well. Divide salad on 4 plates.
3. Sprinkle cheese and chopped egg over salads. Arrange avocado slices on top; drizzle with remaining dressing.
Total carbohydrates per serving: 12 grams (count only 6 "digestible" carbs when doing Atkins); protein: 47 grams; fat:57 grams; calories: 739
Greek Spinach Salad
Nuggets of salty white feta nesfie in h-on-rich spinach leaves covered with a garlicky vinaigrette. If you can't find tender baby spinach, coarsely chop regular spinach.
Prep time: 15 minutes
4 servings
3 tablespoons red wine vinegar
1 garlic clove, pushed through a press
1/4 cup olive oil
1 package (10 ounces) baby spinach, pre-washed
1/2 red onion, thinly sliced
8 ounces fda cheese, crumbled
1/2 jar (4 ounces) roasted red peppers,drained, cut into strips 1/4 cup coarsely chopped walnuts
1. In a large salad bowl, combine vinegar and garlic. Add oil in a thin, steady stream,whisking constantly until smooth.
2. Add spinach and onion to dressing and toss to coat. Gently mix in feta and pepper strips. Divide salad on plates; sprinkle with walnuts.
Total carbohydrates per serving: lO grams (count only 7 "digestible" carbs when doing Atkins); protein: 12 grams; fat: 31 grams; calories: 351
Cauliflower "Potato" Salad
Our Low-oath version of this classic summer salad will complete your barbecue or picnic. For variety, add sliced, hardboiled eggs. This dressing also works for coleslaw.