This weeks featured Healthy Recipes : Atkins
Diet RecipesChicken and Vegetable Soup
Carbs Per Serving : 5 total
recipe
excluding artichokes and bacon
Effort: Easy
Ingredients:
5 skinless boneless chicken breast -- cooked
1 cup onions -- chopped
1 cup celery -- chopped
Cooked chopped bacon as you like
1 pint heavy whipping cream
1 teaspoon minced garlic
3 cans chicken broth -- (3 to 4)
1 1/2 teaspoons fennel seed
1 1/4 cup chopped cilantro
1 can chopped artichoke hearts
2 tablespoons capers -- or more
2 cups kale -- cut in half, then sliced
How to Prepare:
This recipe is mostly low carb and can be varied according to your
needs and taste. It is very meaty and rich. Try several different
versions with different meat and vegetables. Adjust the heat as
needed throughout the recipe to keep it simmering but don't let it get dry and burnt.
It is best to prepare the meat first so you are ready when the time
is right. I like to grill up several boneless and skinless chicken
breasts and a few green onions for a smoky flavor as the main
ingredient. Start with a large pot. Put in enough olive oil and/or butter to cover the bottom and heat. Next add chopped onion
and celery stalks. Let this cook until translucent. Then add
seasonings like dried or fresh rosemary and cilantro, and parsley.
Then add some dried fennel seeds. Amounts as you wish.
Next add about as much chopped up and fried bacon as you desire. I
like to buy the pre-cooked packages at the store. Let is cook over a
medium heat. Add the meat (chicken in this case). Then put in about
a cup of white or red wine. Next add two to four ca
ns of chicken broth and let it simmer some more. Last, you can pour
in a pint of heavy cream and stir it in. I like to chop up some
fresh kale or other greens into bite sized pieces and throw them in
last then turn off the heat. You can use Italian sausage instead of chicken
and I've also tried chopped up lamb or beef
with good results. Again, adjust to your own diet or taste. I've
added a small amount of capers and a can of artichoke hearts (chop
the artichoke hearts into big chunks)
Bite-Size Crustless Quiche
Carbs Per Serving : trace
Prep Time: ten minutes
Effort: Easy
Ingredients:
1 tbs butter or margarine
1/2 C. finely chopped red bell pepper
1/4 C. chopped green onions (white and green parts)
3 large eggs2 tbs of milk
2 oz chedder cheese coarsely grated (1/2 Cup)
1/4 tsp. salt
1/8 tsp ground black pepper
How to Prepare:
1~Preheat oven to 425. Grease one tray of 24 mini-muffin pan cups.
In a small saucepan melt butter over moderate heat. Add bell pepper
and onion; saute' until soft, about five minutes. Remove the pan
from the heat and let the mixture cool slightly.
2~In medium size bowl, combine eggs, cheese, salt and pepper. Stir
in the bell peppers and onions. Spoon about a tablespoon of the
mixture into each muffin cup (The mixture will fill 18-22 cups.)
3~Bake until centers are set, 8-10 minutes. Let the quiche cool for
1 minute. using a knife, loosen the quiches around the edges and
remove from the cups. Arrange them on platter and serve.
Mussels
Serves: 1 Carbs Per Serving : 4 Prep Time: 10 mins Effort: Easy
Ingredients:
2 Pounds of Mussels 1 tbls spoon of butter
squeeze of lemon or lime 2 cloves of Garlic minced
How to Prepare:
Sort your Mussles, If a Mussle is wide open it is bad and must be
tossed, a little open is ok.. if you squeeze it shut and it stays
shut.. To steam your mussels you just put a little water in a big
pot and bring it to a boil dump in the mussels and cover for about
2-5 mins, they are done when they are wide open and white/solid
looking on the inside. Remove mussels from heat and start pulling
them from thier shells. remove any debris like seaweed or whatever
that might be inside.. in a bowl melt the butter and garlic in the
microwave for 45 secs pour over your mussels squeeze a little juice
on em and ENJOY!!!
Nut Logs
Serves: 10 - 15
Carbs Per Serving : entire recipe is about 28 carbs,2.5 carbs per log
Prep Time: 15 mins Effort: Easy
Ingredients:
1 8 oz package of cream cheese
1 cup slice almonds1 1/2 tsps of Cinnamon
5 Splenda packets
How to Prepare:
Lay almonds slices on a cookie sheet and toast in a 350 degree oven
for 5-7 mins. Remove and let cool. combine almonds, cinnamon and
splenda in a bowl and mix well. Using a melon baller or small spoon
take a glob of cream cheese and roll it in the dry mix, pressing the
almonds in until they stick and glob is completely covered... store
in refidgerator in a tight container or covered in plastic wrap.. 1
pack of cheese makes about 10-15 snacks depending on how big you
make em.. You could also make a large nut log for the holidays by
adding the sweetner and cinnamon to the cream cheese and just
covering the whole lump in the nuts and then just slice it to serve
it!
|
