Dieting Plans

Low Carb Diet and Atkins Recipes

9/16/2011

Atkins Jack Cheese Quick Bread

  • Serves: 9
  • Calories: 186
  • Net Carbs: 2.5 g
  • Protein: 9.5 g
  • Fat: 14.5 g

Ingredients

Ingredients A:

  • 1/2 cup soya powder
  • 1/4 cup wheat gluten
  • 1 tbsp baking powder

Ingredients B:

  • 3 eggs
  • 1 cup (240 ml) whole milk
  • 1/3 cup (80 ml) vegetable oil
  • 2 tbsp melted butter
  • 4 oz (110 g) grated jack cheese (jalapeno)

Directions

  • Preheat oven to 350°F/175°C.
  • Spray an 8-inch square baking pan with vegetable oil spray.
  • Combine ingredients A in a medium bowl.
  • In another bowl, beat ingredients B until combined (except grated cheese). Then, add in grated cheese.
  • Then, add mixed powder to the mixture. Stir until just well combined. The batter will be a bit stiff.
  • Pour mixture into the baking pan and spread out evenly. Bake bread until golden.
  • Transfer to wire rack and let it cool for 10 minutes before cutting.

Atkins Low Carb Pie Crust

  • Serves: 8
  • Calories: 143
  • Net Carb: 5.1g
  • Protein: 2.8 g
  • Fat: 12.6g

Ingredients:

  • 5 tbsp + 1 tsp (1/3 cup) wheat flour
  • 5 tbsp + 1 tsp (1/3 cup) soy flour
  • 4 tbsp (1/4 cup) vital wheat gluten
  • 3 tbsp wheat germ
  • 8 tbsp cold butter, cut into
  • 1/2-inch cubes
  • 1 tbsp cold water

Directions

  • In a large bowl, mix all dry ingredients and then add in butter until it looks like a coarse meal.
  • Add in water and continue mixing until dough sticks together.
  • Wrap the dough ball in plastic and keep in the freezer for 15 minutes.
  • Put the dough in between two sheets of baking paper and roll to make a 12-inch circle.
  • Carefully lay the flatten dough into a 9-inch pie plate. Freeze for another 15 minutes.
  • Before baking, prick the unbaked pie crust with a fork and cover with a foil. Bake at 400oF for 16 minutes.
  • Then, remove the foil and bake for extra 5 minutes or until it turns golden brown.