Dieting Plans

Low Carb Diet and Atkins Recipes

1/31/2013

Beef Stew Atkins Recipe

Beef Stew Atkins Recipe

Nutritional Information Per Serving:
Net Carbs: 7.5 grams
Fiber:  5 grams
Protein:  23 grams
Fat:  13 grams
Calories: 316
 
Servings: 6
Prep Time: 10 Minutes
Cook Time: 2 Hours and 45 Minutes
 
Ingredients:
 
1 ½ pounds stew beef, cut into 1 ½ inch cubes
1 teaspoon dried thyme
1 teaspoon dried oregano
1 teaspoon dried rosemary
1 teaspoon paprika
2 teaspoons salt
1 teaspoon freshly ground black pepper
2 tablespoons olive oil, divided
2 tablespoons butter
1 cup frozen pearl onions (onions do not need to be defrosted)
2 cloves garlic, pushed through a press
2 cups red wine (Merlot or Cabernet Sauvignon)
1 pound green beans, cut into 1 inch pieces
1 carrot, cut into 1 inch ribbons with a vegetable peeler
2 tablespoons Thick-It-Up
 
Directions:
 
Along with the salt, pepper and paprika, season the stew meat with 1 tablespoon of herbs de Provence, found in the spice section of any well-stocked supermarket. Or use any combination of thyme, chervil, rosemary, summer savory, lavender, tarragon, marjoram, oregano, mint or bay leaf. You can order Thick-It-Up thickner online. Eliminate the carrot and this dish is suitable for Phase 2. This recipe freezes well for up to 3 months in a tightly sealed container.

  1. Heat oven to 325°F.
  2. Toss beef with herbs de Provence, paprika, salt and pepper.
  3. Heat half the oil in a Dutch oven over medium-high heat. Brown half the beef; transfer to a bowl. Repeat with remaining oil and beef. Set aside.
  4. Melt butter in Dutch oven. Add onions; cook 7–8 minutes until onions begin to brown. Add garlic during last 2 minutes of cooking time.
  5. Add reserved meat and accumulated juices, wine and 2 cups water. Bring to a boil. Cover Dutch oven and place in oven. Cook 2 hours, until beef is tender.
  6. Add green beans; cook 15 minutes more, just until beans are tender. 
  7. Transfer Dutch oven to stove top over medium-high heat. Add carrot; cook 5 minutes. Stir in thickener; cook 2 minutes more, stirring, until sauce thickens.
  8. Adjust seasonings to taste and serve immediately.
 
 




Buffalo Chicken Wings Atkins Recipe

Buffalo Chicken Wings Atkins Recipe

Nutritional Information Per Serving:
Net Carbs: 2 grams
Fiber:  0 grams
Protein:  31 grams
Fat:  78 grams
Calories: 848.5
 
Servings: 6
Prep Time: 25 Minutes
Cook Time: 20 Minutes
 
 Ingredients:
 
Wings:
1 large egg
1 cup cider vinegar
½ cup canola oil
1 teaspoon salt
½ teaspoon pepper
½ teaspoon garlic powder
¼ teaspoon celery salt
⅛ teaspoon cayenne
2 pounds chicken wings, separated at joint and wing tips discarded

Blue-Cheese Dipping Sauce:
1 cup mayonnaise
½ cup sour cream
⅓ cup crumbled blue cheese
1 scallion, chopped
1 tablespoon fresh lemon juice
1 teaspoon chopped garlic
 
Directions:
 
1. For the wings: Preheat oven to 450F.
2. Beat egg in a medium bowl.  Add vinegar, oil, salt, pepper, garlic powder, celery salt and cayenne; stir until well combined.  Dip chicken pieces into marinade and arrange on a large baking pan. Bake 30 minutes, turning and brushing with marinade several times, until wings are crisp.
3. For the dipping sauce: While wings are cooking, mix mayonnaise, sour cream, blue cheese, scallion, lemon juice and garlic.  Set aside until wings are done.
4. Serve wings while hot with dipping sauce.