Dieting Plans

Low Carb Diet and Atkins Recipes

9/16/2011

Atkins Broiled Spicy-Orange Chicken

  • Serves: 4
  • Calories: 402
  • Net Carbs: 1.0 g
  • Protein: 47.5 g
  • Fat: 22.0 g

Ingredients

  • 2 lbs (900g) chicken breast with skin (cut into 4)

Ingredients A:

  • 1/4 cup (60 ml) orange juice
  • 2 tsp chopped garlic
  • 1 tbsp olive oil
  • 1 tbsp chili powder
  • 1 tsp sugar substitute
  • 1 tsp grated orange rind
  • 1/4 tsp cayenne pepper (optional)

Ingredients B:

  • salt
  • ground black pepper

Directions

  • Put ingredients A in a re-sealable plastic bag and toss. Then add in chicken breast and coat with the sauce. Keep refrigerated for at least 6 hours or preferably overnight.
  • Preheat broiler.
  • Put seasoned chicken on broiler and sprinkle with ingredients B.
  • Put broiler rack about 15cm or 6 inches from the heating element. Cook for about 15 minutes. Turn the chicken halfway through cooking so that it is properly cooked.

Atkins Broccoli in Butter-Lemon Sauce

  • Serves: 4
  • Calories: 166
  • Net Carbs: 4.0 g
  • Protein: 3.0 g
  • Fat: 14.5 g

Ingredients

Ingredients: A:

  • broccoli green florets (from 1 large broccoli)
  • 1/2 tsp salt
  • 1 tsp cooking oil

Ingredients: B:

  • 1 tbsp chopped shallot
  • 2 tbsp white wine
  • 1/2 tbsp lemon juice

Ingredients: C:

  • 2 oz (55g) unsalted butter cubes
  • 1/2 tbsp lemon juice
  • salt & pepper to taste

Directions

  • Boil a pot of water and add in ingredients A. Cook broccoli until becomes tender, about 5 minutes. Drain off the water.
  • For the sauce, cook ingredients B in a saucepan over medium heat, until reduced to 1 tbsp.
  • Then, add in butter cubes from C gradually and cook under very low heat. Stir constantly to melt all the butter, till sauce becoming smooth. Remove from heat and add in the remaining ingredients C.
  • Place broccoli florets on a plate and cover with the sauce and serve.