ANCHO MACHO CHILI
Nutritional Information Per Serving:
- Net Carbs:
Fiber:
Protein:
Fat:
Calories:
- 3.5 grams
1.5 grams
44 grams
12.5 grams
325
Ingredients:
5 pounds boneless beef chuck stew meat, cut in 1½ -inch cubes
2 teaspoons kosher salt
½ teaspoon freshly ground black pepper
3 tablespoons virgin olive oil or canola oil, divided
1 medium yellow onion, chopped
3 tablespoons ancho chile pepper powder or Mexican-style chili powder
1 (14½-oz.) can diced tomatoes with green chiles
¾ cup dry red wine or chicken broth
4 large roasted garlic cloves, minced
Directions:
Cooking evaporates alcohol, which is why this recipe is suitable for Induction despite the red wine. But feel free to use chicken broth instead. Jarred roasted garlic cloves can be found in the produce section of most supermarkets.
1. Heat oven to 325°F.
2. Toss beef with salt and pepper. Heat 1½ teaspoons oil in a Dutch oven over high heat. Add one-third of the beef and brown on all sides, about 5 minutes.
3. Transfer to a bowl and repeat two more times with beef and oil.
4. Add the last 1½ teaspoons oil to Dutch oven and cook onion until lightly browned. Stir in chile powder, tomatoes, wine and garlic; bring to a simmer. Return beef and accumulated juices to Dutch oven.
5. Cover and bake 2½ hours, stirring once halfway through cooking time, until beef is very tender.
6. Top with shredded cheese, sour cream, or green onions (optional).
THE PROGRAM: PHASE 1
What You Can Eat in this Phase
Most fish, poultry and meat don't contain carbs so you can feel free to enjoy them, but be sure you're also getting your 12 to 15 grams of net carbs in vegetables as well.
All fish including:
- Flounder
- Herring
- Salmon
- Sardines
- Sole
- Tuna
- Trout
- Cod
- Halibut
All fowl including:
- Cornish hen
- Chicken
- Duck
- Goose
- Pheasant
- Quail
- Turkey
- Ostrich
All shellfish including:
- Clams
- Crabmeat
- Mussels*
- Oysters*
- Shrimp
- Squid
- Lobster
*Oysters and mussels are higher in carbs so limit to about 4 ounces per day.
All meat including:
- Bacon*
- Beef
- Ham*
- Lamb
- Pork
- Veal
- Venison
Some processed meat, bacon, and ham is cured with sugar, which will add to the carb count. Also steer clear of cold cuts and other meats with added nitrates.
Eggs are one of nature's most nutritious creations. That’s why eggs are a staple breakfast in the Atkins Nutritional Approach.
Feel free to get creative with your eggs: Add mushrooms and onions, or even green pepper. Top the dish off with feta cheese or add basil, oregano and other herbs.
Eggs in any style, including:
- Deviled
- Fried
- Hard-boiled
- Omelets
- Poached
- Scrambled
- Soft-boiled
Keep in mind that cheese does contain carbs, about 1 gram per ounce. You may have about 3 to 4 ounces of cheese per day. An ounce is about the size of an individually wrapped slice of American cheese or a 1" cube.
Fats and Oils
There are no carbs here, but keep in mind that the serving size is approximately 1 tablespoon.
- Butter
- Mayonnaise – make sure it has no added sugar
- Olive oil
- Vegetable oils – Those labeled “cold pressed” or “expeller pressed” are especially good and olive oil is one of the best.
- Canola*
- Walnut
- Soybean*
- Grape seed*
- Sesame
- Sunflower*
- Safflower*
*Do not allow any oils to reach overly high temperatures when cooking. Use olive oil for sautéing only. Use walnut or sesame oil to dress cooked veggies or salad, but not for cooking.
Artificial Sweeteners
- Splenda – one packet equals 1 gram of net carbs
Beverages
- Clear broth/ bouillon (make sure it has no sugars added)
- Club soda
- Cream, heavy or light.
- Decaffeinated or regular coffee and tea*
- Diet soda (be sure to note the carb count)
- Flavored seltzer (must say no calories)
- Herb tea (without added barley or fruit sugar added)
- Unflavored soy/almond milk
- Water – at least eight 8-ounce glasses per day including...
- Filtered water
- Mineral water
- Spring water
- Tap water
* One to two cups of caffeinated tea or coffee is allowed as desired and tolerated by each individual. If you experience symptoms of hypoglycemia or cravings as a result, do not use caffeine. If you have a true caffeine addiction, it is best to break the habit during the induction phase.
* Limit lemon and lime juices to 3 T per day
