LOW CARB



ATKINS GO-TO FOODS



LIST:
CocktaiL onions
Pickles, gherkin pickles
Olives
pate
smoked gouda
sharp cheddar
deviled eggs
tuna salad + wraps in l.c. tortillas
Pork rinds
meats and salamis and cheeses plate
Pizza quiche - any quiche!
Salad w/ deep fried fajita chicken strips / buffalo chicken salad
S.F. Cheesecake / cheesecake mousse








cauliflower crust hawaiian pizza


I topped mine Hawaiian style. This entire thing is incredibly simple to make!
Just use a cheese grater to “grate” your cauliflower into very small pieces. You can grate a whole large head of cauliflower and make two 9-inch pizzas.
Microwave those cauliflower crumbles for 8 minutes. No water or anything needed. Just microwave it for 8 minutes to soften it up, and then let it cool a little bit.  See the recipe below for how to proceed if you do not have a microwave.
Mix 1 1/2 cups of the cauliflower crumbles with egg, cheese and spices. (I used mozzarella, but imagine using different varieties of cheeses in the crust! Yum!)
Shape it into a 9 to 12-inch round. Bake the crust. Top it with desired sauce and toppings.
I went so simple and just used Classico Tomato- Basil marinara sauce, mozzarella cheese, Canadian bacon and pineapple (our favorite).
All that happens next is just a quick broil in the oven to melt the cheese and heat the toppings.

cauliflower crust hawaiian pizza


Yield: One 9 to 12-inch pizza (feeds 2 to 3 people)
Prep Time: 25 min
Cook Time: 18 min

Ingredients:

CRUST:
1/2 LARGE head cauliflower (or 2+ cups shredded cauliflower)
1 large egg
1 cup finely shredded mozzarella cheese (or try another kind!)
1 teaspoon dried oregano
1/2 teaspoon dried minced garlic (or fresh garlic)
1/2 teaspoon onion salt
TOPPINGS:
1/2 cup tomato-basil marinara sauce (or pizza sauce)
1/2 cup finely shredded mozzarella cheese
3 slices Canadian bacon, cut into strips
1/2 cup pineapple tidbits

Directions:


Directions:
1. 

1. Prep the cauliflower: 
Shred  2 cups  the cauliflower into small crumbles.  
Microwave them (dry) for 8 minutes 
Give the cauliflower a chance to cool.


2. Prepare the crust: 
Preheat the oven to 450 degrees
Spray the pan with nonstick spray
Mix the cauliflower crumbles with the remaining crust ingredients. 
Pat the "crust" into a 9 to 12-inch round 
Spray the crust lightly 
Bake for 15 min
Remove the crust from the oven and turn the heat up to broil.

3. Prepare the pizza: 
Spread the sauce on top of the baked crust, leaving a 1/2-inch border around the edge. 
Sprinkle 1/4 cup cheese on top. Add toppings. 
Sprinkle the remaining cheese on top. 
Broil 3 to 4 minutes, or until the toppings are hot and the cheese is melted and bubbly. 

Tips:


*Other topping ideas:
Marinara or pizza sauce with your favorite toppings
Pesto with thin sliced tomato and fresh mozzarella
Alfredo with sausage, mushrooms, Provolone & Asiago cheese
Barbecue sauce with shredded chicken, green onions and smoked gouda
*This pizza is best served on a plate with a fork.

Nutritional Information per serving FOR THE WHOLE PIZZA- per slice:
Serving size: 1 slice
Calories per serving: 151
Fiber per serving: 2.2g
Protein per serving: 12.6g
Carbohydrates per serving: 9.2g
Nutritional info per serving for JUST THE CRUST- per slice (if you want to do your own toppings):
Serving Size: 1 slice (pizza cut into 6 slices)        Calories 84, 
Carbohydrates 4.6g,         Fiber 1.9g, Sugar 0g,               Protein 7.1g





FRENCH FRIES!
 4      cups         daikon radish -- sliced
1/4  cup       soy flour -- to coat baking dish
Maryland Crab seasoning (Old Bay) -- or favorite seasonin
peanut oil -- to fry
Preheat oil in a deep fryer (or a deep pan). Temperature should be 375 degrees F. Wash and peel daikon.* Trim top and bottom of radish and discard. Cut radish in 3-4" chunks and then into fry shapes (1/2" strips). Lightly coat batches of radish with soy flour and shake off excess (I found that using a slotted spoon really helped). Fry in oil until well browned - approx 10 minutes all together (about 2" per side). Season with Old Bay. Serve.
4.5 grams net carbs per serving


Mock Garlic Mashed Potatoes


Ingredients

1 medium head cauliflower

1 tablespoon cream cheese, softened

1/4 cup grated Parmesan

1/2 teaspoon minced garlic

1/8 teaspoon straight chicken base or bullion (may substitute 1/2 teaspoon salt)

1/8 teaspoon freshly ground black pepper

1/2 teaspoon chopped fresh or dry chives, for garnish

3 tablespoons unsalted butter



Directions

Set a stockpot of water to boil over high heat.

Clean and cut cauliflower into small pieces. Cook in boiling water for about 6 minutes, or until well done. 

Drain well; do not let cool and pat cooked cauliflower very dry between several layers of paper towels.


In a bowl with an immersion blender, or in a food processor, puree the hot cauliflower with the cream 

cheese, Parmesan, garlic, chicken base, and pepper until almost smooth.


Garnish with chives, and serve hot with pats of butter.






Nachos Magnifico

  • 1 cup chopped onion 
  • 3/4 teaspoon salt
  • 1/4 teaspoon pepper
  • Tortilla chips (triangle cut and fried low carb tortillas) ALT: pork rinds
  • 1 poundground beef 
  • (8-oz.) cans refried beans 
  • 4.5-oz. can diced green chilies
  • 1 cup salsa 
  • 1 cup shredded sharp SCheddar cheese 
  • 1 cup shredded mozzarella cheese 
  • 1 cup shredded Monterey Jack cheese 
  • 12-oz. fresh guacamole
  • 1 1/2 cup sour cream 
  • 2 1/4-oz. cans sliced black olives, drained
  • 1/2 cup chopped scallion
  1. Cook ground beef and one cup onion in a skillet, stirring until beef crumbles and is no longer pink; drain well. Add salt and pepper.
  2. Layer tortilla chips in a lightly greased 13"x9" baking dish; top with beans, beef mixture, green chilies and salsa. Sprinkle with cheeses. Cover and bake at 400 degrees for 8 to 10 minutes or until cheese melts. Top with guacamole, sour cream, olives and green onions. Serve with additional tortilla chips.










BREAKFASTS:




Ingredients

  • 4 large free-range eggs
  • 275g/10oz sausage meat
  • 1 tsp fresh thyme leaves
  • 1 tbsp chopped fresh parsley
  • 1 scallion, very finely chopped
  • salt and freshly ground black pepper
  • 125g/4oz plain flour (any low carb flour or bake mix- I use Atkins brand) , seasoned with salt and freshly ground black pepper
  • 1 free-range egg, beaten
  • 125g/4oz crushed pork rinds, low carb baking flour  OR breadcrumbs if u can splurge or mix in crushed pork rinds to cut the carbs
  • vegetable oil, for deep frying


Preparation method

  1. Place the eggs, still in their shells, in a pan of cold salted water.
  2. Place over a high heat and bring to the boil, then reduce the heat to simmer for exactly nine minutes.
  3. Drain and cool the eggs under cold running water, then peel.
  4. Mix the sausage meat with the thyme, parsley and spring onion in a bowl and season well with salt and freshly ground black pepper (Simon recommends being generous with the freshly ground black pepper).
  5. Divide the sausage meat mixture into four and flatten each out on a clean surface into ovals about 12.5cm/5in long and 7.5cm/3in at its widest point.
  6. Place the seasoned flour onto a plate, then dredge each boiled egg in the flour.
  7. Place each onto a sausage meat oval, then wrap the sausage meat around each egg. Make sure the coating is smooth and completely covers each egg.
  8. Dip each sausage meat-coated egg in the beaten egg, rolling to coat completely, then dip and roll into the crushed pork rinds/breadcrumbs to completely cover.
  9. Heat the oil in a deep heavy-bottomed pan, until a breadcrumb sizzles and turns brown when dropped into it. (CAUTION: hot oil can be dangerous. Do not leave unattended.)
  10. Carefully place each scotch egg into the hot oil and deep-fry for 8-10 minutes, until golden and crisp and the sausage meat is completely cooked.
  11. Carefully remove from the oil with a slotted spoon and drain on kitchen paper.
  12. Serve cool.



    Gado Gado
    Combine 1 ts salt, 
    2 ts dried shrimp paste, 
    1 tsp sambal olek (see asian grocer), and 
    ¼ cup’s worth of splenda (original calls for palm sugar) 
    1 cup of finely ground roasted peanuts (or 1 cup of peanut butter) and grind it all in the food processor/


    1. Mix 1 tbs of tamarind with ¼ cup of hot water in a small bowl. Add the juice to the sauce.
    2. Add ½ cup of water and mix it well
    3. Fry the Krupuks (these are shrimp chips you fry up yourself - again see an asian grocer to purchase) being careful not to overcook. Have a bowl or plate ready w/ a paper towel in it to absorb the excess oil.
    4. Transfer the vegetables to a serving plate and pour the sauce over, top w/ a few krupuks.
    Use 1-2 bags spinach, bean sprouts, 2-3 sliced boiled eggs and cucumber. You can also add blanched cauliflower flourets and carrots, as well as cooked potato.



ATKINS PANNA COTTA RECIPE: (3 carbs =  slightly over 1/3 of a cup
http://www.atkinschefrecipes.com/recipes/almond-panna-cotta














FAKE BREAD EXPERIMENTS:


* 1/2 of a 3oz bag of thoroughly crushed pork rind

 (unflavored, lowest sodium content version I could find)


* 1/4 cup of Coconut milk 


* 2 large eggs


 * 1/2 tsp baking powder




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