Recipes

The most persistent misconception about being on a low carb diet (Atkins) is that all you eat is meat, eggs and cheese and the thought of that is not very appetizing.  I’ve found a lot of nice low carb recipes that I’ll be trying and posting as I move through each phase. I hope you will find them helpful as well. BON APPETITE!! :D

PHASE 1
CRISPY CHICKEN FINGERS (KFC)

Makes: 1 servings 

Calories: 620, Net Carbs: 0 grams

Ingredients:

6oz    Chicken Breast - boneless, skinless
1bag  Pork skins
1/2C Mayonasse
2tbs  Mustard

1. Preheat oven to 350
2. In a bowl, mix mayo and mustard.
3. Crush pork skins and pour into a med size bowl.
4. Dredge chicken strips in mayo mixture then coat with crushed pork skins.
5. Bake for 30 minutes or until crispy. 

MUFFIN IN A MINUTE (MIM)

These are the best.  I made them in a mug and enjoyed the muffin shape cake textured treat.  I also tried it with 1/2tbsp of sugar free vanilla syrup and put it in a small square shaped bowl to make a small loaf, and cut it into little slices.  I loved  it!!!
 Makes: 1 servings 

Calories: 235, Net Carbs: 2 grams

  Ingredients:

¼ cup flax meal (GNC brand - no carbs)
½ teaspoon baking powder
1 packet granular sugar substitute (sucralose)
1 teaspoon cinnamon
1 large egg
1 teaspoon butter

Directions:

1.    Put the dry ingredients in a coffee mug. Stir. Add the egg and the butter. Mix. Microwave 1 minute (or more).
2.    Take out and slice, butter and eat.

Notes:

• Your MIM can be toasted once it's cooked and topped with cream cheese if you like.
• Be sure to use baking powder, not baking soda. Aluminum-free baking powder tastes better. Be sure the baking powder is fresh.
• Feel free to replace the cinnamon with other spices or add sugar-free syrup.
• Add a tablespoon of sour cream for a moister MIM.
• Change the shape of your MIM by making it in a bowl.
• Try replacing the cinnamon with 1/2 tsp of unsweetened cocoa (net carb count will be higher).
• Make a sandwich MIM by by adding parmesan cheese, garlic powder and some salt and omitting the cinnamon and Splenda®. Use a square-bottomed bowl, then slice and put in the toaster to use as bread for sandwiches and burgers.

Flax Seed Crackers
I have been longing for some crackers to have with slice cheese as a snack or with soups.  I finally found the perfect cracker.  Yippiii

Servings: 1
Calories 137,  Carbohydrate 2 g (calculated for total recipe)

• 2 Tbsp. flax meal
• 1 Tbsp. sesame seeds
• 1/2 tsp. seasoning salt
• 1Tbsp. parmesan cheese
• 1 Tbsp water

Mix all ingredients in a small bowl until dough forms. On a piece of parchment paper, shape dough into 6-8 thin circles. Place parchment in microwave and cook on HIGH about 1 minute, checking after about 40 seconds so they don't burn. 

French Toast (Eggs)

I love french toast on Saturdays and thought I would have to live without them... until I found this recipe.  Thank God for small favors.

Servings: 2

Yields: 3-4 pancake shape french toast 

Calories 591.3,  Carbohydrate 4.2 g (calculated for total recipe)

• 2 Eggs
• 1/4 cup heavy (whipping) cream
• 2 pkgs. Equal or Splenda
• Cinnamon to taste
• 1/2 of a 3 oz. bag Pork rinds.

(1) Mix eggs, cream, sweetener and cinnamon.

(2) Crush pork rinds and mix with above mixture.

(3) Allow to soak until it becomes a very thick and goopy batter (3-5 minutes).

(4) Fry pancake style in butter until browned and flip over. Cook until done as you would french toast or pancakes.

Serve with any LC syrup or make your own as follows:

(1) Cream butter until soft (use as much as you need for syrup). I melt it in the microwave.

(2) Add maple extract and sweetener to taste.

Not my recipe ... got it from another list. This tastes better than any I've made using Atkins bake mix, almond and or soy flour. 

Chicken and Egg Salad

This is great for breakfast and is very filling.  I keep this on hand for those days when I am running behind schedule and don't have time to make breakfast.  It also makes a nice snack.

Servings: 4

                                                      Calories 362,  Carbohydrate 4.5 per serving

• 1 tbsp olive oil
• 1 ¼ lbs. boneless, skinless chicken breast, cut into ½ inch pieces
• ¾ tsp. salt, divided
• 5 tbsp mayonnaise
• 2 tbsp red onion, finely chopped
• 1 tbsp white wine vinegar
• ¼ tsp Old Bay seasoning
• 2 lg hard boiled eggs
• 2/3 cup celery, finely diced

(1) Heat oil in 12” skillet over high heat; add chicken, sprinkle with ¼ tsp. salt and  sauté, stirring as chicken browns, 5-7 minutes remove from heat; cool until warm.

(2) Meanwhile, combine mayonnaise, onion, vinegar, remaining ½ tsp salt and seasonings in large bowl.

(3) Finely chop eggs; stir into mayonnaise mixture with celery.  Fold in chicken.  Serve immediately or refrigerate as desired.

Shrimp Fried Rice

I LOVE chinese food and clearly rice is not a part of a low carb lifestyle, but I found this great recipe that cures my craving and tastes very close to the real thing. I give this two thumbs up. It also stores and reheats beautifully.

Servings: 4

Calories 362,  Carbohydrate 4.5 per serving

• 1/2 head raw cauliflower, (grated to make 3 1/2 cups)
• 3 green onions
• 1 clove garlic, minced or 1/2 tsp garlic powder
• 1/2 teaspoon ginger
• 3 Tablespoons Soy Sauce
• 3 eggs, beaten
• Olive Oil
• Cooked Shrimp, Ham, Turkey,Chicken, Beef, Pork, etc.
  — Any mixture, your choice.

In a wok or large flat skillet, heat enough oil to cover the bottom. Fry minced garlic (or garlic powder) with finely diced white part of onions for approximately 1 minute. Add grated cauliflower and fry for 4-5 minutes, stirring constantly. Add soy, ginger, diced green onion tops, and pre-cooked cubed meat or baby shrimp. Stir to mix well and brown a bit. Push mixture to one side of pan. Add more oil if necessary and scramble eggs in empty side of pan until done but still moist. Stir eggs into "rice" mix and remove from heat.

NOTE: For an additional 6 grams for the entire recipe, try adding 1/2 cup frozen green peas (about 2 minutes after adding cauliflower.) It adds great flavor and richness to the dish!

Caramel Frappuccino

Ok, now life doesn't get any greater than this.  I enjoy a Starbucks frappachino every once and a while, but I can have one whenever I like with this low carb recipe.  If you use Starbucks coffee you can't tell the difference.

Servings: 1 (20-24oz drink)

Calories: 242,  Carbohydrate: 1 per serving (with redi whip)

Nutritional information with optional sugar free chocolate syrup: Calories: 257, Carbohydrates: 6

• 1 tbsp. plus 1tsp coffee (instant) or 1C. strong brewed coffee 
• 1/2 C. water, microwaved for 30 seconds (hot, but not boiling; if using instant)
• 1/2 C. cold water (if using instant)
• ice cubes
• 1/2 C. heavy whipping cream
• 1/3 C. caramel syrup (sugar free)
• 2 tbsp. Chocolate syrup - sugar free on top (optional)
• 2 tbsp. Redi Whipped cream (optional)   

FYI: You can purchase the DaVinci sugar free flavored syrup at Netrition.com for about $14 per bottle or if you have a Dollar Tree in your area they have it in several flavors.  I also bought Hazelnut and Vanilla to flavor my morning coffee and I love it. 

Baked Salmon 

If you don't like salmon because it's too dry or never prepared in a way you like it, I promise this recipe will change your mind.  This is the best salmon I've every had.  It's great with eggs, salad or any side you would like to pair it with.

Servings: 2

Calories 687,  Carbohydrate 1.5 per serving
 Place in over and let it cook for approximately 35-45 minutes (depending on thickness of salmon)

• 1lb salmon
• 1/2 C. mayonnaise
• 1/2 tsp. paprika
• 1/2tsp cayenne pepper
• 1tsp. minced onion, dried
• 1tsp. chopped garlic
• 1/4tsp. ground black pepper
• 1/4tsp. kosher salt
• 1/2tsp. powdered mustard

Preheat oven to 350 degrees.  Mix all ingredients in a bowl and let set in the fridge for 1hr. (this lets the ingredients intensify).  Place salmon on a sheet of aluminum foil, skin side down, take the mixture and cover the salmon completely.  Rap the foil so it is sealed and leaves a pouch for the salmon to steam.

Cajun Burger

This has to be the best burger I have ever eaten.  I believe putting the ground beef in the fridge for 30 min made the burgers burst with so much flavor.  I will be using this all the time.  The Cajun Sauce was great with it, but a bit spicy.  If you don't like real spicy food I suggest reducing the cayenne. 

Servings: 4

Calories 303,  Carbohydrate 1.75

• 1lb ground beef
• 3 green onions, chopped
• 1 tbsp mustard
• 1 tbsp cajun seasoning
• 1 tbsp Worcestershire sauce
• 2 cloves garlic, chooped
• 4 slices jalapeno cheese (if you like extra spice otherwise use american cheese)

Mix all ingredients together.  Make 4 patties and refrigerate for about 30 minutes (for the ingredients to marry) Grill for 5 minutes on each side, or until done.  Place cheese on top and serve on low carb bun with cajun sauce.

Cajun Sauce

Servings: 4

Calories 402,  Carbohydrates 1

• 1C Mayonnaise
• 1/2 tsp paprika
• 1 tsp ground cayenne
• 1/2 tsp garlic powder
• 1/2 tsp chili powder
• 1/2 tsp onion powder
• 1/4 tsp black pepper
• 1/4 tsp nutmeg

 Mix all ingredients together in a bowl and refrigerate until ready to use.

Prepare regular coffee as directed or dissolve instant coffee in hot water. After preparing coffee pour into blender and place in the refrigerator to cool for several hours.  When cooled add the rest of the ingredients and blend on high until smooth.  Add ice cubes one at a time until the desired thickness is reached.  If you like, you can add a little Redi Whip topping for that finishing touch.  It has 1 carb per 2tbsp. I hope you enjoy.