Atkins Diet Food List Recipes

Three Cheese Chicken

2010-02-12T13:45:00.001-06:00

Ingredients:

1/2 cup onion, chopped

1/2 cup green pepper, chopped

3 tablespoons butter

1 can cream of chicken soup

8 ounces mushrooms, sliced

2 ounces pimientos, chopped

1/2 teaspoon dried basil

3 cups cooked chicken, diced

2 cups ricotta cheese or cottage cheese

8 ounces Cheddar cheese, shredded

1/2 cup Parmesan cheese, grated

Directions:

In a skillet, saute onion and green pepper in butter until tender. Remove from the heat. Stir in the soup, mushrooms, pimientos and basil; set aside. In a large bowl, chicken and cheeses; add mushroom sauce and mix well. Transfer to a greased 13 x 9 x 2−inch baking dish. Bake, uncovered, at 350 degrees F for 40 to 45 minutes or until bubbly.

Nutritional Info:

Per Serving: 185 Cal (59% from Fat, 27% from Protein, 14% from Carb); 13 g Protein; 12 g Tot Fat; 6 g Carb; 1 g Fiber; 316 mg Calcium; 1 mg Iron; 448 mg Sodium; 38 mg Cholesterol

Atkins Beef Stew Recipe

2010-01-12T09:22:00.002-06:00

Ingredients:

1 1/2 pounds stew beef, cut into 1 1/2 inch cubes
1 tablespoon herbes de Provence
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 ThickenThin Not Starch thickener)

Directions:

Heat oven to 325F. Toss beef with herbs, paprika, salt and pepper. 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 beef. Melt butter in Dutch oven. Add onions; cook 7 to 8 minutes until onions begin to brown. Add garlic during last 2 minutes of cooking time. 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.Add green beans; cook 15 minutes more, just until beans are tender. 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.

Guacamole Dip Recipe

2010-01-11T16:08:00.002-06:00

Ingredients:

3 green onions, white and 1 green part, chopped
1 jalapeno, seeded and finely chopped
1 medium tomato, chopped
2 large ripe avocados
1 tablespoons fresh lime juice
2 tablespoons chopped fresh cilantro
salt

Directions:

Place onions, pepper and tomato in a medium bowl. Slice avocados in half lengthwise, remove pits and scoop pulp into bowl with a spoon. Mash avocados coarsely with a fork.Mix in lime juice and cilantro. Add salt to taste.

Atkins Cheesecake Recipe

2010-01-10T07:26:00.002-06:00

Ingredients:

Crust:
1 cup pine nuts
1 cup unsalted macadamia nuts
1 1/2 tablespoons granular sugar substitute
3 tablespoons unsalted butter, melted
Filling:
16 ounces cream cheese
1/3 cup plus 2 tablespoons granular sugar substitute
3 large eggs
1 cup sour cream
1 tablespoon vanilla extract
2 teaspoons grated lemon zest (about 1 large lemon)
1/4 teaspoon salt

Directions:

Preheat oven to 350F. To make the crust: In a food processor, pulse nuts and sugar substitute until finely ground. Add butter and pulse to combine. Using your fingers, gently press nut mixture into the bottom a 9 springform pan.
Bake 10 minutes and remove from oven to cool. To make filling: In a food processor, pulse cream cheese and sugar substitute in until smooth. Add eggs, one at a time, pulsing well and scraping down bowl as necessary. Add sour cream, vanilla, zest and salt, pulsing just to combine. Pour filling into prepared crust. Bake 40 minutes. Turn off oven; let cheesecake cool for one hour without opening door. Chill 12 to 24 hours. Garnish with blueberries before serving (optional).

French Onion Soup

2010-01-09T05:50:00.002-06:00

Ingredients:

3 tablespoons unsalted butter
2 medium onions, thinly sliced (about 2 cups)
1/2 cup white wine
3 cans (14 1/2 ounces each) reduced-sodium chicken broth
salt and pepper
4 slices Atkins Bakery Country White bread, crusts trimmed, toasted
1/2 pound Gruyere cheese, grated

Directions:

Melt butter in a large heavy-bottomed pot over medium-low heat. Add onions and cook 30-35 minutes, stirring occasionally, until onions are very soft and deep golden brown.Add wine and cook on high for 3-5 minutes, until reduced by half. Add chicken broth and bring to a boil over high heat. Reduce heat to low and simmer, covered, for 20 minutes. Season with salt and pepper.Pour soup into bowls, top with toast and Gruyere. Place in microwave for 1 minute until cheese is melted. Or if you prefer, place under broiler for 2-3 minutes, until cheese is brown and bubbles.

Nutritional Info Per Serving:

Net Carbs: 15.5 grams

Fiber: 6.0 grams

Protein: 29.5 grams

Fat: 30.5 grams

Calories: 470

Chicken Noodle Soup

2010-01-08T20:51:00.002-06:00

Ingredients:

2 1/2 to 3 pound chicken, quartered
1 large onion, diced (1 1/2 cup)
2 carrots, cut in 1-inch pieces (1 cup)
2 ribs celery, cut in 1-inch pieces (1 cup)
2 1/4 cans (14.5 ounces each) reduced-sodium chicken broth
4 ounces Dreamfields Spaghetti cuts, broken into 1-inch pieces
1 teaspoon lemon zest
1 teaspoon fresh lemon juice (1/4 lemon)
salt and freshly ground black pepper

Directions:

In a large pot over high heat, bring chicken, onion, carrots, celery and broth to a boil. Reduce heat to low and simmer covered until chicken is cooked through, about 35 minutes.Meanwhile, bring a pot of salted water to a boil.
Cook spaghetti according to package directions.Pour soup through a strainer into a smaller pot. Discard the vegetables and place chicken in refrigerator. When cool enough to handle, remove chicken from bone, cut into 1/3-inch cubes and return to pot with spaghetti, zest, juice, salt and pepper to taste. Over high heat bring to a simmer to heat through, about 3 minutes.

Atkins Diet Plan Outline

2010-01-07T19:06:00.001-06:00

In the 1970s, Dr. Robert Atkins first wrote about the Atkins diet in his book The New Diet Revolution. The claim behind the Atkins diet is that you can eat any protein and fat, but little or no carbohydrates, and still lose weight and become thin. Arguably one of the most controversial claims in weight loss – but one that many people believe has worked for them. Over the last 10 years the Atkins diet found itself soaring into popularity, enough that even the food industry began to market low carb foods. As of late the popularity of the Atkins diet has diminished due to the fact that the Atkins diet is not meant for everyone, but does have its place in weight loss.

Atkins Diet Plan & Support

There are always reports from people of mixed success while on Atkins. This could be due to the large number of people who “fall off” the diet. However, studies have shown that many people have achieved short term weight loss results from using Atkins. The Atkins diet recently joined with eDiets to provide an online based plan. If you choose to try this diet program do so with great care. It’s best to read the online instructions provided for you by eDiets.

Atkins Foods, Bars, Drinks, Snacks

The late Robert Atkins started the company Atkins Nutritionals. The company is now a vendor of low carb convenience foods suitable for their diet program. This line of foods is called Atkins Advantage.

Atkins Diet Outline

The main component of the Atkins diet is the severe restriction of carbohydrate intake. This requires limiting foods with sugar, bread, cereal, some starchy vegetables and pasta. There is no restriction on portion size, and the Atkins dieter can eat a whole range of low carb foods including chicken, steak, shellfish, pork chops, eggs, duck, turkey, any kind of meat, salads, cheeses, fatty salad dressings, nuts, and the Atkins bars and shakes.

The Controversy

Probably the most controversial issue with Atkins is that it is a high fat diet, - and there are no precise guidelines of the kinds of fats the user can eat. Government health agencies recommend no more than 30% fat in our diets – yet when using Atkins you can easily consume more fat then the agencies recommend. This is not just your regular low carb diet; Atkins is almost a no carb diet, very little usually between 20-30 carbs a day. In addition to this; one must question the long term results – how healthy the process of Ketosis is. Obviously short term results may give the desired effect – but in the long term? It’s been suggested that certain organs may be over worked to sustain the process of Ketosis the Atkins diet puts the body in.

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Atkins Bacon Cheddar Cheese Soup

2010-01-07T09:32:00.003-06:00

Ingredients:

4 strips bacon
1 small onion, chopped
1/2 teaspoon dry mustard
1/4 teaspoon freshly ground pepper
1 can (14 1/2 ounces) reduced-sodium chicken broth
4 teaspoons ThickenThin Not/Starch Thickener
2 cups half-and-half
12 ounces shredded cheddar cheese
1/2 teaspoon paprika (optional)

Directions:

In a large saucepan over medium heat, cook bacon 6 minutes, until crisp. Remove and drain on paper towels. Crumble bacon.Add onion to bacon fat in saucepan; cook 3 minutes, until onion just begins to brown.Add mustard, pepper and broth. Bring to a boil. Reduce heat to low. Whisk in thickener. Add half-and-half, cheese and paprika; stir until cheese is melted. Ladle soup into four heated soup bowls. Garnish with crumbled bacon.

Nutritional Info:

Net Carbs: 9.0 grams

Fiber: 1.5 grams

Protein: 29.0 grams

Fat: 44.0 grams

Calories: 567

Chicken Cacciatore

2010-01-06T18:38:00.003-06:00

Ingredients:

3 tablespoons extra-virgin olive oil
1 chicken (3 to 3 1/2 pounds), cut into 8 pieces
1 small onion, thinly sliced (1/2 cup)
1 1/2 teaspoons chopped garlic
2 teaspoons fresh rosemary, chopped
1/2 cup dry white wine
1 teaspoon salt
1/4 teaspoon crushed red-pepper flakes
1 1/2 cups canned plum tomatoes, drained and coarsely chopped

Directions:

In a large skillet, heat oil over medium-high heat. Brown chicken in two batches, about 8 minutes per batch. Transfer to a plate. Add onion, garlic and rosemary to pan; cook 4 minutes, until onion is softened. Add wine and bring to a boil, stirring to loosen any browned bits. Add salt and pepper flakes.Return chicken, skin side up, and accumulated juices to skillet. Cook until almost all the wine has evaporated, about 2 minutes. Add tomatoes. Cover, reduce heat to low and simmer 30 minutes, until chicken is cooked through.Transfer chicken to a serving platter. Boil sauce 2 minutes to thicken; spoon over chicken.

Nutritional Information
Per Serving:

Net Carbs: 5.5 grams

Fiber: 1.0 grams

Protein: 49.5 grams

Fat: 34.0 grams

Calories: 560

Atkins Diet Food List

2010-01-06T15:48:00.003-06:00

Free Foods:

The following foods may be eaten without concern for quantity:

Meat: all unprocessed meats, including beef, pork, lamb, veal, mutton, venison, and ham. Bacon is allowed if it is not processed with sugar; if nitrite-free bacon is available, it is preferable.
Poultry: any unprocessed poultry, including chicken, turkey, goose, duck, cornish hens, pheasant, quail, ostrich, or emu.
Fish: all unprocessed fish, including tuna, salmon, catfish, trout, snapper, sole, sardines, herring, and any other fish.
Shellfish: any unprocessed shellfish, including oysters, clams, crab, shrimp, calamari, lobster, mussels, and scallops. Imitation crab or other imitation shellfish products are forbidden.
Eggs: any real eggs are allowed, including chicken, duck, quail, or goose.

Vegetables:

Salad Vegetables: Any lettuce, including iceberg, romaine, Bibb, escarole, mache, raddichio, arugula, and endive. In addition to the lettuces, leafy herbs (such as dill, thyme, basil, oregano, and cilantro) and many other vegetables are listed as "salad vegetables." These other vegetables include bok choy, chives, cucumber, fennel (anise), parsley, celery, peppers (hot or sweet), radishes, daikon, sprouts, mushrooms, olives, and jicama are all considered salad vegetables.
Other Vegetables: Among the other vegetables allowed on the Atkins plan are asparagus, cabbage, cauliflower, eggplant, kale, kohlrabi, tomatoes, onions, summer squashes (yellow, pattypan, and zucchini), okra, turnips, avocado, brussels sprouts, leafy greens (mustard, turnip, beet, collards,) broccoli, celeriac, and artichokes. In fact, just about any vegetable you might wish to eat is permitted, with the exception of corn, potatoes, green (English) peas, and other sweet or starchy vegetables.

Fats:

Most fats are allowed. Cold-pressed vegetable oils are preferred, and it is important to include some source of omega-3 fatty acids, such as linseed oil or salmon. Butter is allowed; margarine is not. Olive oil, nut oils, seed oils, and vegetable oils are all permitted. You may eat (or use for cooking) any fat that is part of your meat.

Dairy:

Most dairy products are permitted, but they should be full-fat and as low in carbohydrate as possible. Yoghurt is not permitted, and cheese (a free food during the two-week induction phase) should be limited to one or two ounces per day.

Cheese: full-fat cow, goat, or sheep's milk cheeses, as well as soy cheese, are permitted, and they may be either hard or soft cheeses. No diet cheeses, cheese spreads, processed cheese food, or whey cheese.
Other Dairy: heavy cream, light cream, sour cream, butter.

Condiments and Spices:

It is important to be very careful when choosing your condiments while following the Atkins plan. Sugar in any form is expressly forbidden, and most people are surprised to learn how many of their favourite condiments, dressings, and spice blends contain some form of sugar. For this reason, most salad dressings are not permissible on the plan, unless you make your own from scratch. The Atkins Diet food list includes the following:

Salad dressings: oil and vinegar, olive oil and lemon juice, or sour cream may be used. If using bottled dressings, ensure that they do not contain any form of sugar.
Spices: any individual spice may be used, with the exception of sugar. If using spice blends, avoid those containing any form of sugar or maltodextrin.
Other condiments: sugar-free versions of mayonnaise, ketchup, and soy sauce are permitted. Sour cream is allowed, but yoghurt is not.

Beverages:

You can drink a wide variety of beverages while following the Atkins program. The two taboos for this category are sugar in any form, and caffiene.

Water, sparkling or still
No-calorie flavored seltzer
Decaffeinated coffee, tea, and diet soda
Cream, but not milk
Club soda
Herbal tea
Bouillion
Lemon or lime juice, but no other fruit juices

Sweeteners:

Any artificial, non-sugar sweetener is permitted on the Atkins Diet food list. Some of the possibilities include sucralose (Splenda), aspartame (Equal}, saccharine (Sweet 'n' Low), and acesulfame potassium (or ace-K, usually found in conjunction with another artificial sweetener). If you prefer a natural sweetener, you may use Stevia (Stevia rebaudiana) -- an herb that is intensely sweet and is available both processed and unprocessed, in bulk and in packets, in most health food stores.

Sweeteners to avoid include all of the sugar alcohols (mannitol, sorbitol), natural sugars (fructose, sucrose, maltose, dextrose, glucose), and such things as honey or corn syrup.