Dieting Plans

Low Carb Diet and Atkins Recipes
Showing posts with label Atkin. Show all posts
Showing posts with label Atkin. Show all posts

2/19/2013

Breakfast casserole

  • Course:Breakfast
  • Preparation time: 10 Minutes
  • Cooking time: 30 Minutes
  • Quantity:6 Persons
Ingredients

  1. 4 egg
  2. 100 ml unsweetened soya milk
  3. 30 gr. soya flour
  4. 200 gr. cheddar cheese
  5. 6 serving sausage, pork, raw

Preparation instructions
Brown sausage and arrange, with cheese, in a greased baking tin. In a bowl beat milk, eggs, soya flour until smooth. Pour mixture over sausage and cheese. Bake at 400 degrees for 30 minutes until browned.

Breakfast Berry Parfait

  • Course:Breakfast
  • Preparation time: 15 Minutes
  • Cooking time: 0 Minutes
  • Quantity:4 Persons

Ingredients

  1. 1 cup heavy whipping cream
  2. 1.50 cup whole strawberries
  3. 2 cup raspberries
  4. 188 gr. greek yogurt
  5. 1 tbsp vanilla extract
  6. 2.50 tbsp sweetener
  7. 4 serving atkins day break cranberry almond bar

Preparation instructions
In a blender, puree 1 1/2 cups of the strawberries and 1 1/2 cups of the raspberries with 1 1/2 tablespoons sugar substitute. Coarsely chop the remaining 1/2 cup raspberries and fold into the puree.In a large mixing bowl, with an electric mixer on medium speed, combine heavy cream, the remaining 1 tablespoon sugar substitute and the vanilla, beating to soft peaks. Add yogurt and beat to stiff peaks. In four parfait glasses, alternate layers of the berry mixture, cream filling and crumbled Day Break Bar, making at least two layers of each. Top each with some of the remaining 1/2 cup strawberries and serve.

Breakfast Burrito

  • Course:Breakfast
  • Preparation time: 15 Minutes
  • Cooking time: 5 Minutes
  • Quantity:2 Persons
Ingredients

  1. 3 tbsp red bell pepper
  2. 2 tbsp scallions
  3. 1 jalapeno peppers
  4. 1 tbsp canola oil
  5. 0.50 tsp salt
  6. 0.13 tsp hot sauce
  7. 4 large egg
  8. 2 whole wheat tortilla
  9. 0.25 tsp ground chilli powder
  10. 63 gr. salsa

Preparation instructions
1. Whisk eggs, salt and cayenne together in a bowl. 2. In a medium skillet over medium heat, toast tortillas 1 minute per side until brown in spots; cover with foil to keep warm. 3. Add oil, red pepper, scallion whites and jalapeo to skillet. 4. Cook until vegetables are softened, about 3 minutes. 5. Add eggs and continue to cook, stirring, until eggs are set, about 2 minutes. 6. Place tortillas on plates. Divide eggs between tortillas, season with hot sauce and gently roll up. 7. Serve with salsa and scallion greens.

Bratwurst with Sauerkraut

  • Course:Breakfast
  • Preparation time: 30 Minutes
  • Cooking time: 30 Minutes
  • Quantity:4 Persons
Ingredients

  1. 0.25 cup cheddar cheese
  2. 0.50 cup white onion
  3. 2 medium red bell pepper
  4. 125 gr. chorizo sausage
  5. 125 gr. ground beef hamburger
  6. 3 large egg

Preparation instructions
1. Preheat oven to 200°celsius and line a baking sheet with foil. Cook chorizo and drain of excess fat. 2. Place in mixing bowl and combine with the beef, onion, cheese and eggs. 3. Prepare bell peppers by cutting in half lengthwise. Scoop out seeds and cut away rib (white part). 4. Fill each pepper with the meat mixture and place on the prepared baking sheet. Bake for 25 - 30 minutes and serve hot.

2/18/2013

Bratwurst with Onions and Sauerkraut

  • Course:Dinner
  • Preparation time: 5 Minutes
  • Cooking time: 10 Minutes
  • Quantity:1 Persons
Ingredients

  1. 0.50 cup white onion
  2. 1 bratwurst sausage
  3. 1 tsp extra virgin olive oil
  4. 0.50 cup sauerkraut

Preparation instructions
1. In a small skillet, heat oil over medium high heat. Add onions and sauté about 3 minutes. 2. Add bratwurst and sauerkraut. Continue to cook until bratwurst is browned on all sides and heated through. 3. Serve immediately.

Braised Leeks and Fennel

  • Course:Dinner
  • Preparation time: 15 Minutes
  • Cooking time: 45 Minutes
  • Quantity:8 Persons

Ingredients

  1. 0.33 cup fresh parsley
  2. 1 tbsp fresh lemon juice
  3. 3 tbsp unsalted butter
  4. 0.50 tsp ground pepper
  5. 1 tsp salt
  6. 1 cup chicken broth
  7. 1 fennel bulb
  8. 4 fresh leeks
Preparation instructions
Preheat oven to 230 celsius. Place leeks, fennel, broth, salt and pepper in a 11 x 9 pan. Dot top with butter and cover pan with aluminium foil.Bake 15 minutes. Uncover, stir lightly and bake uncovered until vegetables are very tender and liquid is almost all gone, about 20 minutes. Mix in lemon juice and parsley.

2/17/2013

Bok Choy and Green Onions

  • Course:Dinner
  • Preparation time: 10 Minutes
  • Cooking time: 5 Minutes
  • Quantity:4 Persons
Ingredients

  1. 0.13 tsp crushed red pepper flakes
  2. 4 spring onions
  3. 31 gr. salted peanuts
  4. 8 bok choy
  5. 1 tsp sesame oil
  6. 1 tbsp canola oil
  7. 2 tbsp water
  8. 3 clove(s) garlic
  9. 1 tsp sweetener
  10. 2 tbsp soya sauce
Preparation instructions
In a small bowl, mix soy sauce, water and sugar substitute; set aside. In a wok or large, deep skillet, heat canola and sesame oils over medium-high heat. Add bok choy, green onions, garlic, soy sauce mixture and pepper flakes to taste. Stir-fry just until bok choy is wilted, about 3 minutes. Stir in peanuts and serve immediately.

Bluefish with a Mustard Crust

  • Course:Dinner
  • Preparation time: 5 Minutes
  • Cooking time: 15 Minutes
  • Quantity:4 Persons
Ingredients

  1. 4 tbsp unsalted butter
  2. 4 bluefish fillet
  3. 1 tsp dried marjoram
  4. 0.33 cup dijon mustard
  5. 1 cup dixie diner carb counters bread crumb mix, plain

Preparation instructions
Heat oven to 200°Celsius. Grease a 9x13 baking dish with butter; set aside. Sprinkle fish with salt and pepper to taste. Spread mustard over both sides of fish fillets.Combine bread crumbs and marjoram in a shallow plate. Press fish into seasoned bread crumbs. Arrange fish in a single layer in prepared dish. Drizzle with melted butter; bake 10 to 15 minutes, until fish is cooked through and bread crumbs are crispy and browned.

Blue Cheese Burger

  • Course:Lunch
  • Preparation time: 10 Minutes
  • Cooking time: 15 Minutes
  • Quantity:4 Persons
Ingredients

  1. 4 romaine leaf
  2. 20 gr. blue cheese
  3. 500 gr. ground sirloin beef
  4. 2 egg whites
  5. 1 clove(s) garlic
  6. 0.5 onion, fresh, med

Preparation instructions
Finely chop the onion and garlic then mix all the ingredients except the blue cheese, form into patties and cook to desired level. Top with blue cheese and grill until melted then serve on romaine leaves

Blue Cheese and Celery Soup

  • Course:Lunch
  • Preparation time: 15 Minutes
  • Cooking time: 40 Minutes
  • Quantity:4 Persons
Ingredients

  1. 150 gr. blue cheese
  2. 1000 ml water
  3. 6 celery stalk
  4. 1 onion, fresh, med
  5. 2 tbsp butter

Preparation instructions
melt the butter in a large pot, add onions and saute for 10 mins. Add the celery and water, bring to boil then reduce heat and simmer for 30 mins. Add 2/3 of the cheese to the soup, puree the soup in small batches. When done, pour into bowls and sprinkle with rest of the blue cheese.

Blue Cheese and Bacon Soup

  • Course:Lunch
  • Preparation time: 10 Minutes
  • Cooking time: 25 Minutes
  • Quantity:6 Persons
Ingredients

  1. 156 gr. blue cheese
  2. 1.50 cup cauliflower florets
  3. 2 cup mushrooms
  4. 2 fresh leeks
  5. 3 tbsp unsalted butter
  6. 6 smoked bacon
  7. 0.50 cup water
  8. 906 gr. chicken broth

Preparation instructions
To cook bacon: heat a skillet over medium-high heat, add bacon 3-4 strips at a time (do not over crowd pan). Cook until crispy on one side then flip over and cook until crispy throughout. Remove strips from pan and place on a paper towel to draw off remaining fat. Repeat with remaining bacon untill all are cooked. Use as needed. Melt butter in a large soup pot over medium heat. Add leeks, mushrooms and cauliflower. Cover and cook 5 minutes, stirring occasionally.Add broth and water; bring to a boil. Lower heat, cover and simmer for 10 minutes, until vegetables are very tender.Puree soup in batches in a blender or food processor. Return pureed soup to soup pot. Add blue cheese to last batch of soup and puree until smooth. Heat through, if necessary. Before serving, top with crumbled bacon.

Blackened tuna with mixed greens

  • Course:Dinner
  • Preparation time: 5 Minutes
  • Cooking time: 8 Minutes
  • Quantity:2 Persons
Ingredients

  1. 300 gr. mixed salad leaves
  2. 2 tbsp butter
  3. 2 tbsp olive oil
  4. 1 tsp cayenne
  5. 2 fish tuna skipjack fillet raw

Preparation instructions
Generously coat tuna with cayenne pepper. Heat oil and butter in a frying pan over high heat. Cook on each side for 4 mins, or to desired doneness. Meanwhile, sautee 150g mixed greens in 2 tbsp vegetable oil. Serve tuna over greens.

Black Olives with Lemon and Fennel

  • Course:Lunch
  • Preparation time: 1 Minutes
  • Cooking time: 0 Minutes
  • Quantity:8 Persons

Ingredients

  1. 1 lemon
  2. 1 clove(s) garlic
  3. 0.50 tsp fennel seed
  4. 250 gr. black olives
  5. 0.25 cup extra virgin olive oil
Preparation instructions
Peel 12 strips from lemon rind (yellow part only) with a vegetable peeler or paring knife. Mix all ingredients in a plastic container with a lid. Marinate for as long as possible, preferably 1 hour, for flavours to blend. Olives can be kept in the refrigerator for up to 2 weeks.

Beef Vegetable Soup

  • Course:Lunch
  • Preparation time: 25 Minutes
  • Cooking time: 35 Minutes
  • Quantity:8 Persons
Ingredients

  1. 250 gr. mushrooms
  2. 0.50 cup broccoli
  3. 1 celery stalk
  4. 2 tbsp unsalted butter
  5. 1 escarole head
  6. 1 cup tinned diced tomatoes
  7. 0.50 cup red wine
  8. 1.50 tsp chopped garlic
  9. 0.13 tsp salt
  10. 0.13 tsp ground pepper
  11. 2 tsp fresh thyme
  12. 2 tbsp extra virgin olive oil
Preparation instructions
1. In large non-stick skillet melt butter over medium-high heat Add mushrooms and season with salt and pepper to taste. saut?e until golden brown, about 5 minutes. 2. Add onion, celery and carrot and saut?e until barely softened, about 2 minutes Add garlic and saut?e until aroma is released, about 30 seconds. 3. Add tomatoes and wine and cook until thickened, about 5 minutes.Meanwhile, season meat with salt and pepper. In large pot over medium-high heat, heat olive oil. Add meat and saut?e until well-browned, about 8 minutes. 4. Add tomato-vegetable mixture to broth and water. Bring to boil, reduce heat, simmer until meat is very tender and vegetables are very soft, about 15 minutes. 5. Add broccoli, cook 5 minutes. Stir in escarole to wilt, thyme and season with salt and pepper to taste.

Beef Tenderloin and Dijon Greens

  • Course:Dinner
  • Preparation time: 15 Minutes
  • Cooking time: 10 Minutes
  • Quantity:4 Persons
Ingredients

  1. 1 tbsp olive oil
  2. 750 gr. fillet mignon steak
  3. 0.50 tsp dried basil
  4. 1 clove(s) garlic
  5. 0.50 tsp salt
  6. 0.50 tsp ground pepper
  7. 0.25 cup dijon mustard
  8. 0.75 tsp sweetener
  9. 0.50 cup extra virgin olive oil
  10. 3 tbsp red wine vinegar
  11. 313 gr. mixed salad leaves
Preparation instructions
For the dressing: Whisk1/2 cup olive oil, Dijon mustard, red wine vinegar, garlic, sugar, basil, and 1/4 teaspoon pepper together in a medium bowl until creamy. Set aside.For the salad: Heat 1 tablespoon oil in a large non-stick skillet over medium-high heat until hot. Add steaks to skillet and cook until an instant-read meat thermometer registers 60°Celsius when inserted in centre of steak for medium-rare, 8 to 10 minutes, turning once halfway through. Remove from skillet, and cut steaks into 1/4-inch-thick slices. Sprinkle with the salt and 1/4 teaspoon pepper.In a large bowl, toss salad greens with 1/2 cup dressing. Arrange greens on a platter; top with beef and croutons, if using. Serve with remaining dressing on the side.

Beef Tenderloin


  • Course:
  • Dinner
  • Preparation time:
  • 20 Minutes
  • Cooking time:
  • 30 Minutes
  • Quantity:
  • 8 Persons
  • Ingredients
    1. 2000 gr. fillet mignon steak
    2. 1 tsp salt
    3. 0.50 tsp ground pepper
    4. 1.50 tbsp extra virgin olive oil
    5. Preparation instructions
      Heat oven to 220°Celsius. Place beef in a jelly-roll pan. Rub with oil, salt and pepper. Insert a meat thermometer. Roast 30 to 35 minutes for medium-rare doneness. Thermometer should register 50° Celsius.Transfer to a cutting board; loosely tent with foil and let rest 10 minutes before slicing.

2/15/2013

Beef Stroganoff

  • Course:Dinner
  • Preparation time: 15 Minutes
  • Cooking time: 25 Minutes
  • Quantity:4 Persons

Ingredients

  1. 0.25 cup sour cream
  2. 94 gr. mushrooms
  3. 0.50 cup yellow onion
  4. 1 tbsp unsalted butter
  5. 2 tbsp canola oil
  6. 0.25 cup red wine
  7. 0.13 tsp salt
  8. 0.13 tsp ground pepper
  9. 1 tsp dijon mustard
  10. 1 cup low sodium beef broth
  11. 625 gr. skirt steak
Preparation instructions
1. Heat oven to warm setting. Sprinkle meat with salt and pepper. 2. In a large non-stick skillet heat oil over medium-high heat. Brown meat in batches, about 1 minute per side. Transfer to a platter and place in over. 3. Melt butter in skillet; add onion and cook 3 minutes, until softened. Add mushrooms. Cook 10 minutes, stirring occasionally, until mushroom liquid evaporates. 4. Add wine; cook 5 minutes. Stir in beef broth and cook 10 minutes, until mushrooms are coated with a thick sauce. Stir in sour cream and mustard. Add meat and accumulated juices. 5. Reduce heat to low and cook 2-3 minutes, until meat is heated through. Season to taste with salt and pepper.

Beef Stroganoff

  • Course:Dinner
  • Preparation time: 15 Minutes
  • Cooking time: 15 Minutes
  • Quantity:4 Persons

Ingredients

  1. 2 fresh dill
  2. 2 tbsp sour cream
  3. 2 tsp dijon mustard
  4. 230 ml beef broth
  5. 1 gr. soya flour
  6. 200 gr. shittake mushrooms
  7. 1 onion, fresh, med
  8. 1 tbsp oil, sesame
  9. 4 tbsp butter
  10. 800 gr. beef, top sirloin steak, brld, 1/8" trim
Preparation instructions
Slice the meat into thin strips and season with salt & pepper and let stand for 2 hrs to develop flavour. In a frying pan, melt 2 tbsp butter over medium heat, stir in flour until it foams. Add stock and keep stirring till stock thickens, add mushrooms and stir till smooth. Return meat & vegetables to pan, toss well and simmer in sauce for several mins. Add sour cream and heat but don\'t boil. Serve with fresh dill over top.

Beef Skewers with Dipping Sauce

  • Course:Dinner
  • Preparation time: 10 Minutes
  • Cooking time: 3 Minutes
  • Quantity:4 Persons
Ingredients

  1. 1 tbsp fish sauce
  2. 350 gr. fillet mignon steak
  3. 1 tbsp olive oil
  4. 0.50 tsp ground coriander
  5. 0.50 tsp cumin seed
  6. 1 tbsp chilli sauce
  7. 1 tbsp white wine vinegar

Preparation instructions
Mix together the chilli sauce, cumin seeds, coriander and oil in a bowl. Add the meat and stir to coat well. Cover and leave to marinate for 30 mins. Thread the meat onto 4 skewers and cook under high grill for 2-3 minutes. Mix together the sauce ingredients and serve with the beef skewers.

Beef Fondue

  • Course:Dinner
  • Preparation time: 0 Minutes
  • Cooking time: 25 Minutes
  • Quantity:2 Persons

Ingredients

  1. 2 tbsp sour cream
  2. 1 lemon
  3. 1 cup broccoli
  4. 1 tbsp canola oil
  5. 375 gr. fillet mignon steak
  6. 1.50 tbsp dijon mustard
  7. 2 tbsp full fat mayonnaise
Preparation instructions
1. Trim away all fat from your meat and cut it into 3/4-inch cubes. Arrange meat, broccoli, and lemon wedges on a platter; cover and refrigerate. 2. In a small bowl, stir together sour cream, mayonnaise and mustard; cover and refrigerate.Pour oil to come up 1 1/2 inches into your fondue pot (about 4 cups for an 8-inch, 2-quart pot). 3. Pour the oil into a saucepan and place over high heat on your stove top. Heat oil to 150°Celsius on deep-fry thermometer; oil should bubble energetically when a piece of meat is lowered in. 4. Carefully pour hot oil back into your fondue pot and set over high heat. Using fondue forks, cook meat and broccoli in the hot oil, garnishing with your choice of lemon, salt or mustard sauce. If the temperature of the oil dips below 135°Celsius the meat will cook sluggishly. 5. Carefully pour the oil back into the pot and reheat to 150°Celsius on the stove. Pour back into pot and continue to cook (you will probably have to do this at least once during your meal).