Monday, November 9, 2009
Grilled Pork Chops with Poblano Cream Sauce
Total Time: 50 min.
Marinating Time: 3 hrs.
Preparation Time: 30 min.
Simmering Time: 5 min.
Cooling Time: 15 min.
This is great recipe for outdoor grilling during the summer. It was featured in "Best of 1999" in the LA Times.
For the Pork Chops
4 pork center loin chops - about 3/4-inch-thick
1/2 teaspoon Mexican oregano
Salt
1/3 cup oil
2 cloves garlic - sliced
Chopped cilantro - for garnish
For the Poblano Cream Sauce
4 poblano peppers
1 tablespoon butter
1 clove garlic - minced
1/3 cup onion - chopped
1/2 cup chicken broth
1 cup whipping cream
Salt
Freshly ground pepper
For the Pork Chops
Season pork chops with oregano and with salt to taste. Arrange chops in glass baking dish in single layer, pour garlic oil over and add sliced garlic. Cover and marinate several hours or overnight.
Grill chops on hot outdoor grill or heavy cast-iron grill pan set on stove until brown on outside yet light pink in center, 3 to 4 minutes per side. Serve with warm Poblano Cream Sauce and garnish with cilantro and reserved pepper strips (from Cream Sauce).
For the Poblano Cream Sauce
Roast poblano chiles on rack over gas burner or on pan beneath broiler until charred on all sides. Put roasted peppers in paper bag and fold end over to seal. Let stand to allow peppers to sweat, about 15 minutes. Peel peppers, then cut each in half and remove ribs and seeds. Cut 2 pepper halves lengthwise into strips and set aside for garnish. Chop remaining peppers coarsely and set aside.
Melt butter in skillet over medium heat. Add garlic and onion and saut� until onion just begins to brown, 4 to 5 minutes. Stir in broth and whipping cream. Bring to boil, reduce heat and simmer until sauce begins to thicken slightly, about 5 minutes.
Stir in chopped chiles and simmer 1 minute. Pour into blender and pur�e. Return Sauce to skillet, add salt and pepper to taste and keep warm.
Pork Chops can also be prepared by frying pork chops in 1T olive oil for 4-5 minutes on each side.
Marinating Time: 3 hrs.
Preparation Time: 30 min.
Simmering Time: 5 min.
Cooling Time: 15 min.
This is great recipe for outdoor grilling during the summer. It was featured in "Best of 1999" in the LA Times.
For the Pork Chops
4 pork center loin chops - about 3/4-inch-thick
1/2 teaspoon Mexican oregano
Salt
1/3 cup oil
2 cloves garlic - sliced
Chopped cilantro - for garnish
For the Poblano Cream Sauce
4 poblano peppers
1 tablespoon butter
1 clove garlic - minced
1/3 cup onion - chopped
1/2 cup chicken broth
1 cup whipping cream
Salt
Freshly ground pepper
For the Pork Chops
Season pork chops with oregano and with salt to taste. Arrange chops in glass baking dish in single layer, pour garlic oil over and add sliced garlic. Cover and marinate several hours or overnight.
Grill chops on hot outdoor grill or heavy cast-iron grill pan set on stove until brown on outside yet light pink in center, 3 to 4 minutes per side. Serve with warm Poblano Cream Sauce and garnish with cilantro and reserved pepper strips (from Cream Sauce).
For the Poblano Cream Sauce
Roast poblano chiles on rack over gas burner or on pan beneath broiler until charred on all sides. Put roasted peppers in paper bag and fold end over to seal. Let stand to allow peppers to sweat, about 15 minutes. Peel peppers, then cut each in half and remove ribs and seeds. Cut 2 pepper halves lengthwise into strips and set aside for garnish. Chop remaining peppers coarsely and set aside.
Melt butter in skillet over medium heat. Add garlic and onion and saut� until onion just begins to brown, 4 to 5 minutes. Stir in broth and whipping cream. Bring to boil, reduce heat and simmer until sauce begins to thicken slightly, about 5 minutes.
Stir in chopped chiles and simmer 1 minute. Pour into blender and pur�e. Return Sauce to skillet, add salt and pepper to taste and keep warm.
Pork Chops can also be prepared by frying pork chops in 1T olive oil for 4-5 minutes on each side.
Paprika Chicken
2 broiler chickens (I used boneless, skinless breasts instead because it was what I had and it turned out good)
2 tbsp vegetable oil
2 tbsp butter
1 clove garlic
4 small onions (I used a half a large one coarsely chopped)
1 cup sour cream
1 cup chicken broth
2 tbsp paprika
salt to taste
melt butter into the vegetable oil and brown chicken. Remove chicken and place in a baking dish. To remaining oil, add onion and garlic and saute until golden. Add sour cream, broth, and paprika and stir until smooth. Salt to taste. Pour sauce over chicken. Bake in a 350 degree oven for 1 hour covered.
The sauce recipe can be cut in half and use 3 chicken breasts which worked out great.
2 tbsp vegetable oil
2 tbsp butter
1 clove garlic
4 small onions (I used a half a large one coarsely chopped)
1 cup sour cream
1 cup chicken broth
2 tbsp paprika
salt to taste
melt butter into the vegetable oil and brown chicken. Remove chicken and place in a baking dish. To remaining oil, add onion and garlic and saute until golden. Add sour cream, broth, and paprika and stir until smooth. Salt to taste. Pour sauce over chicken. Bake in a 350 degree oven for 1 hour covered.
The sauce recipe can be cut in half and use 3 chicken breasts which worked out great.
chicken coconut satay with cilantro
1 14oz can unsweetened coconut milk
1/3 cup chopped fresh cilantro
2 tbsp lime juice
1 tsp chopped jalapeno
1 small clove garlic minced
salt and pepper to taste
1 1/2 lb chicken cutlets cut into 1 inch strips
combine the coconut milk (reserving 1 tbsp if making peanut dipping sauce), cilantro, lime juice, jalapeno, garlic, salt, and pepper in a bowl and mix well. add the chicken, stirring to coat. cover and refrigerate for at least 20 minutes up to 1 hour. preheat the broiler
thread the chicken onto metal skewers shaking off excess marinade and broil turning once for 7 minutes or until the chicken is lightly browned and cooked through. transfer to a platter and serve immediately
peanut dipping sauce
3 tbsp unsweetened non-hydrogenated peanut butter
1 tbsp unsweetened coconut milk
1 tbsp toasted sesame oil
1/2 cup water
1 tbsp soy sauce
1 tbsp lime juice
1 small clove garlic
1/2 cup coarsely chopped cilantro
combine all the ingredients in a food processor and puree until smooth. if the sauce is too thick add a bit more water. serve immediately or refrigerate covered for up to 4 days
1/3 cup chopped fresh cilantro
2 tbsp lime juice
1 tsp chopped jalapeno
1 small clove garlic minced
salt and pepper to taste
1 1/2 lb chicken cutlets cut into 1 inch strips
combine the coconut milk (reserving 1 tbsp if making peanut dipping sauce), cilantro, lime juice, jalapeno, garlic, salt, and pepper in a bowl and mix well. add the chicken, stirring to coat. cover and refrigerate for at least 20 minutes up to 1 hour. preheat the broiler
thread the chicken onto metal skewers shaking off excess marinade and broil turning once for 7 minutes or until the chicken is lightly browned and cooked through. transfer to a platter and serve immediately
peanut dipping sauce
3 tbsp unsweetened non-hydrogenated peanut butter
1 tbsp unsweetened coconut milk
1 tbsp toasted sesame oil
1/2 cup water
1 tbsp soy sauce
1 tbsp lime juice
1 small clove garlic
1/2 cup coarsely chopped cilantro
combine all the ingredients in a food processor and puree until smooth. if the sauce is too thick add a bit more water. serve immediately or refrigerate covered for up to 4 days
Crab and Avocado Salad w/Watercress
Servings: 4
Prep time: 0:20:00
Bake/Cook time: 0:00:00
Calories: 281
Fat: 18 grams
Protein: 25 grams
Carbohydrates: 5 grams
Fiber: 3 grams
Net Carbs: 2 grams
3 tablespoons mayonnaise
2 tablespoons lime juice
1 teaspoon cumin
1/2 teaspoon paprika
1 pound lump crab meat, cooked
2 celery stalks, thinly sliced
1 medium Haas avocado, peeled, pitted, and cubed
salt and pepper
2 bunches watercress, washed, stems removed
1. In a large bowl, mix mayonnaise, lime juice, cumin, and
paprika. Add crab meat, and celery. Mix well; add salt
and pepper to taste. Gently stir in avocado cubes.
Divide watercress on four plates; top with salad.
Sweet crab meat and creamy avocado make a light yet filling
salad. A mildly spicy dressing brings flavors together.
Prep time: 0:20:00
Bake/Cook time: 0:00:00
Calories: 281
Fat: 18 grams
Protein: 25 grams
Carbohydrates: 5 grams
Fiber: 3 grams
Net Carbs: 2 grams
3 tablespoons mayonnaise
2 tablespoons lime juice
1 teaspoon cumin
1/2 teaspoon paprika
1 pound lump crab meat, cooked
2 celery stalks, thinly sliced
1 medium Haas avocado, peeled, pitted, and cubed
salt and pepper
2 bunches watercress, washed, stems removed
1. In a large bowl, mix mayonnaise, lime juice, cumin, and
paprika. Add crab meat, and celery. Mix well; add salt
and pepper to taste. Gently stir in avocado cubes.
Divide watercress on four plates; top with salad.
Sweet crab meat and creamy avocado make a light yet filling
salad. A mildly spicy dressing brings flavors together.
Crab and Avocado Salad w/Cilantro
PREP TIME: 10 Minutes
from the South Beach Diet Quick and Easy Cookbook
Book notes:
"This delectable multi-use recipe makes a great entree salad or an appetizer in half-sized portions. In later phases, it can be an hor d'oeuvre on whole-grain crackers or a sandwich or wrap filling. Serve it as is or with a simple mixed green salad. If crabmeat is unavailable, cold steamed shrimp is just as good."
1/2 cup chopped fresh cilantro
2 Tablespoons Mayonnaise
1 Tablespoon chopped roasted red pepper(from a jar)
1 Tablespoon fresh lime juice
1/2 teaspoon cayenne pepper
1 pound lump crabmeat
1 large ripe avocado, pitted, peeled, and cut into 1/4-inch cubes
salt and freshly ground black pepper
Combine Cilantro, mayonnaise, red pepper, lime juice, and cayenne in a medium mixing bowl. Mix in crabmeat and season with salt and pepper. Gently fold in avocado and serve.
Makes 4 (scant 1-cup) servings
Nutrition, per serving:
230 cal, 14 g fat, 2 g sat fat, 22 g protein, 4 g carb, 3g dietary fiber, 670 mg sodium
from the South Beach Diet Quick and Easy Cookbook
Book notes:
"This delectable multi-use recipe makes a great entree salad or an appetizer in half-sized portions. In later phases, it can be an hor d'oeuvre on whole-grain crackers or a sandwich or wrap filling. Serve it as is or with a simple mixed green salad. If crabmeat is unavailable, cold steamed shrimp is just as good."
1/2 cup chopped fresh cilantro
2 Tablespoons Mayonnaise
1 Tablespoon chopped roasted red pepper(from a jar)
1 Tablespoon fresh lime juice
1/2 teaspoon cayenne pepper
1 pound lump crabmeat
1 large ripe avocado, pitted, peeled, and cut into 1/4-inch cubes
salt and freshly ground black pepper
Combine Cilantro, mayonnaise, red pepper, lime juice, and cayenne in a medium mixing bowl. Mix in crabmeat and season with salt and pepper. Gently fold in avocado and serve.
Makes 4 (scant 1-cup) servings
Nutrition, per serving:
230 cal, 14 g fat, 2 g sat fat, 22 g protein, 4 g carb, 3g dietary fiber, 670 mg sodium
Scallops Meuniere
Ingredients
2 tablespoons olive oil
2 lbs. sea scallops, liguments removed, rinsed
salt and pepper to taste
4 tablespoons unsalted butter
2 tablespoons fresh lemon juice
2 tablespoons dry white wine
2 tablespoons chopped fresh parsley
Directions
4 servings
1. Heat the olive oil in a large nonstick or well seasoned skillet over medium-high heat until hot but not smoking. Pat the scallops dry and season with salt and pepper. Add the scallops to the skillet, in batches of if necessary, and cook for 2 minutes on each side, until golden brown. Transfer the scallops to a dish and keep warm. Pour off the oil from the pan and discard.
2. Add the butter to the pan and cook until the foaming subsides and the butter begins to brown. Stir in the lemon juice, wine, and parsley, shaking the pan to emulsify the sauce. Season with additional salt and pepper, if desired. Pour the sauce over the scallops and serve immediately.
Number of Servings: 4
2 tablespoons olive oil
2 lbs. sea scallops, liguments removed, rinsed
salt and pepper to taste
4 tablespoons unsalted butter
2 tablespoons fresh lemon juice
2 tablespoons dry white wine
2 tablespoons chopped fresh parsley
Directions
4 servings
1. Heat the olive oil in a large nonstick or well seasoned skillet over medium-high heat until hot but not smoking. Pat the scallops dry and season with salt and pepper. Add the scallops to the skillet, in batches of if necessary, and cook for 2 minutes on each side, until golden brown. Transfer the scallops to a dish and keep warm. Pour off the oil from the pan and discard.
2. Add the butter to the pan and cook until the foaming subsides and the butter begins to brown. Stir in the lemon juice, wine, and parsley, shaking the pan to emulsify the sauce. Season with additional salt and pepper, if desired. Pour the sauce over the scallops and serve immediately.
Number of Servings: 4
Shrimp Scampi
Lemon, wine and garlic are classic complements for shrimp. This dish is a snap to prepare and is always a hit.
ingredients
2 tablespoons butter
2 tablespoons olive oil
4 large cloves garlic, minced
1/4 cup chopped fresh Italian (flat-leaf) parsley
1 1/2 tablespoons lemon juice
1/2 cup dry white wine
Pinch of dried hot red-pepper flakes
Salt and black pepper
1 pound large shrimp, shelled and deveined
directions
1. Heat butter and oil in a heavy skillet over medium heat until foam subsides. Add garlic, parsley, lemon juice, wine, pepper flakes and salt and pepper to taste. Bring to a boil, lower heat and simmer 3 minutes.
2. Add shrimp to skillet and cook, stirring frequently, for 5 to 6 minutes, until shrimp are pink. Remove from the heat. Place shrimp on a serving plate and pour sauce from the skillet over them. Serve immediately.
Servings: 2
Prep time: 10 minutes
Bake/Cook time: 10 minutes
nutrition per serving
Carbohydrates:5 grams, Net Carbs:4.5 grams, Fiber: 0.5 grams Protein:30 grams, Fat:26.5 grams,Calories:418
ingredients
2 tablespoons butter
2 tablespoons olive oil
4 large cloves garlic, minced
1/4 cup chopped fresh Italian (flat-leaf) parsley
1 1/2 tablespoons lemon juice
1/2 cup dry white wine
Pinch of dried hot red-pepper flakes
Salt and black pepper
1 pound large shrimp, shelled and deveined
directions
1. Heat butter and oil in a heavy skillet over medium heat until foam subsides. Add garlic, parsley, lemon juice, wine, pepper flakes and salt and pepper to taste. Bring to a boil, lower heat and simmer 3 minutes.
2. Add shrimp to skillet and cook, stirring frequently, for 5 to 6 minutes, until shrimp are pink. Remove from the heat. Place shrimp on a serving plate and pour sauce from the skillet over them. Serve immediately.
Servings: 2
Prep time: 10 minutes
Bake/Cook time: 10 minutes
nutrition per serving
Carbohydrates:5 grams, Net Carbs:4.5 grams, Fiber: 0.5 grams Protein:30 grams, Fat:26.5 grams,Calories:418
Stir Fry Shrimp with Ginger and Mushrooms
Ingredients:
• 2 tablespoons canola oil
• 3 cloves garlic, minced
• ¾ tablespoon peeled and chopped fresh ginger
• 1 cup sliced mushrooms
• 1 cup chopped celery
• 2 tablespoons toasted sesame oil
• 1 ½ pounds large shrimp, deveined and shelled
• 3 tablespoons reduced sodium soy sauce
• ¾ teaspoon dried red pepper flakes
Directions:
1. Heat canola oil in a large, heavy skillet or wok over medium-high heat until hot but not smoking. Add the garlic and ginger, and stir-fry for 30 seconds. Add the mushrooms, celery, and sesame oil and stir-fry for 30 seconds.
2. Add the shrimp, soy sauce, and red pepper flakes, and stir-fry until the shrimp are pink and just cooked through, for 3-4 minutes. Serve immediately.
Nutritional Information Per Serving:
Net Carbs: 4 grams
Total Carbs: 5 grams
Fiber: 1 grams
Protein: 36 grams
Fat: 17 grams
Calories: 324
Makes: 4 servings
Prep Time: 15 minutes
Total Time: 20 minutes
• 2 tablespoons canola oil
• 3 cloves garlic, minced
• ¾ tablespoon peeled and chopped fresh ginger
• 1 cup sliced mushrooms
• 1 cup chopped celery
• 2 tablespoons toasted sesame oil
• 1 ½ pounds large shrimp, deveined and shelled
• 3 tablespoons reduced sodium soy sauce
• ¾ teaspoon dried red pepper flakes
Directions:
1. Heat canola oil in a large, heavy skillet or wok over medium-high heat until hot but not smoking. Add the garlic and ginger, and stir-fry for 30 seconds. Add the mushrooms, celery, and sesame oil and stir-fry for 30 seconds.
2. Add the shrimp, soy sauce, and red pepper flakes, and stir-fry until the shrimp are pink and just cooked through, for 3-4 minutes. Serve immediately.
Nutritional Information Per Serving:
Net Carbs: 4 grams
Total Carbs: 5 grams
Fiber: 1 grams
Protein: 36 grams
Fat: 17 grams
Calories: 324
Makes: 4 servings
Prep Time: 15 minutes
Total Time: 20 minutes
Baked Eggs with Swiss Cheese, Canadian Bacon and Cream
Ingredients
•Canadian bacon slices
•Swiss cheese slices
•Fresh whole eggs
•Heavy Cream
•salt and cayenne pepper
•dried tarragon leaves crumbled
•Parmesan cheese grated
Directions
1.Preheat oven to 450 degrees.
2.Spray a 9 x 13 baking dish (I use glass) with a nonstick spray.
3.Line the bottom with canadian bacon slices.
4.Layer swiss cheese over bacon.
5.Break eggs over all.
6.Drizzle cream over whites until the yolks just peek through.
7.Sprinkle with salt, and be very sparing with the cayenne.
8.Sprinkle a touch of tarragon over all.
9.Bake at 450 degrees for 10 minutes.
10.Pull out and sprinkle generously with the parmesan cheese and return to oven for another 8 minutes or so.
11.Cut into squares and serve.
•Canadian bacon slices
•Swiss cheese slices
•Fresh whole eggs
•Heavy Cream
•salt and cayenne pepper
•dried tarragon leaves crumbled
•Parmesan cheese grated
Directions
1.Preheat oven to 450 degrees.
2.Spray a 9 x 13 baking dish (I use glass) with a nonstick spray.
3.Line the bottom with canadian bacon slices.
4.Layer swiss cheese over bacon.
5.Break eggs over all.
6.Drizzle cream over whites until the yolks just peek through.
7.Sprinkle with salt, and be very sparing with the cayenne.
8.Sprinkle a touch of tarragon over all.
9.Bake at 450 degrees for 10 minutes.
10.Pull out and sprinkle generously with the parmesan cheese and return to oven for another 8 minutes or so.
11.Cut into squares and serve.
Orange Daikon Salad
2 tbsp red wine vinegar
2 tsp grated orange zest
salt to taste
1/4 cup sunflower oil
about 2 lbs daikon or jicama peeled and thinly sliced (4 cups)
In a large serving bowl, whisk together the vinegar, orange zest, and salt. Drizzle the oil in a steady stream and whisk until combined add the daikon to the dressing and toss well. Serve immediately.
2 tsp grated orange zest
salt to taste
1/4 cup sunflower oil
about 2 lbs daikon or jicama peeled and thinly sliced (4 cups)
In a large serving bowl, whisk together the vinegar, orange zest, and salt. Drizzle the oil in a steady stream and whisk until combined add the daikon to the dressing and toss well. Serve immediately.
Artichoke Hearts Wrapped in Bacon
INGREDIENTS
1 jar (12-ounce) marinated artichoke heart quarters
9 slices bacon, cut in half
DIRECTIONS
1. Preheat oven to 425 deg. F. Line a baking sheet with aluminum foil. Drain artichoke heart quarters, reserving liquid.
2. Wrap each artichoke heart quarter with a half-slice bacon. Secure with a toothpick.
3. Place on baking sheet. Drizzle with reserved liquid from artichokes. Roast in preheated oven for 12 to 15 minutes or until lightly browned and cooked through.
1 jar (12-ounce) marinated artichoke heart quarters
9 slices bacon, cut in half
DIRECTIONS
1. Preheat oven to 425 deg. F. Line a baking sheet with aluminum foil. Drain artichoke heart quarters, reserving liquid.
2. Wrap each artichoke heart quarter with a half-slice bacon. Secure with a toothpick.
3. Place on baking sheet. Drizzle with reserved liquid from artichokes. Roast in preheated oven for 12 to 15 minutes or until lightly browned and cooked through.
Zucchini Rolls With Chevre
Zucchini rolls make a lovely appertizer. you can substitute other soft cheeses, such as cream cheese or ricotta, for the chevre
SERVES 2
Ingredients
2 large zucchini, cut lengthwise into six 3/8-inch thick slices
2 tablespoons olive oil
1 1/2 ounces chevre cheese, softened
2 tablespoons chopped tomatoes
2 tablespoons chopped fresh flat-leaf parsley
salt and pepper
Directions
1 preheat the grill or boiler.
2 brush the zucchini slices with the oil and grill or broil for 2 to 3 minutes on each side, or until lightly browned.
3 let the zucchini cool slightly and spread each slice with 1 1/2 teaspoons chevre.
4 top with 1 teaspoon of chopped tomato and 1 teaspoon of parsley, and season with salt and pepper.
5 roll up the zucchini slices, jelly-roll style, and secure with toothpicks.
6 serve immediately.
SERVES 2
Ingredients
2 large zucchini, cut lengthwise into six 3/8-inch thick slices
2 tablespoons olive oil
1 1/2 ounces chevre cheese, softened
2 tablespoons chopped tomatoes
2 tablespoons chopped fresh flat-leaf parsley
salt and pepper
Directions
1 preheat the grill or boiler.
2 brush the zucchini slices with the oil and grill or broil for 2 to 3 minutes on each side, or until lightly browned.
3 let the zucchini cool slightly and spread each slice with 1 1/2 teaspoons chevre.
4 top with 1 teaspoon of chopped tomato and 1 teaspoon of parsley, and season with salt and pepper.
5 roll up the zucchini slices, jelly-roll style, and secure with toothpicks.
6 serve immediately.
Phase 1: Induction - Acceptable Foods List
Most fish, poultry and meat do not contain carbs; therefore, you may eat them but be sure you are getting your 12 to 15 net carbs in vegetables as well.
All fish including:
• Flounder
• Herring
• Salmon
• Sardines
• Sole
• Tuna
• Trout
All fowl including:
• Cornish Hen
• Chicken
• Duck
• Goose
• Pheasant
• Quail
• Turkey
All shellfish including:
• Clams
• Crabmeat
• Mussels*
• Oysters*
• Shrimp
• Squid
*Oysters and mussels are higher in carbs so limit to about 4 ounces per day.
All meat including:
• Bacon*
• Beef
• Ham*
• Lamb
• Pork
• Veal
• Venison
*Be aware of processed meat and that some may be cured with sugar, which will add to the carbohydrate count. Also steer clear ofmeats with added nitrates.
Eggs are one of nature's most nutritious creations. That’s why eggs are a staple breakfast in the Atkins Nutritional Approach.
Feel free to get creative with your eggs, add mushrooms and onions, or even green pepper. Top them off with feta cheese or add spices like basil and oregano.
All Eggs including:
• Deviled
• Fried
• Hard-boiled
• Omelets
• Poached
• Scrambled
• Soft-boiled
Keep in mind that cheese does contain carbs, about 1 gram per once. You may have about 3 to 4 ounces of cheese per day. An ounce is about the size of an individually wrapped slice of American cheese.
Cheese including:
Type Serving Size Net Carbs
• Blue cheeses 1 oz 0.7
• Cheddar ½ cup 0.0
• Cow, sheep and goat 1 oz 0.3
• Cream cheese 1 oz 0.8
• Feta 1 oz 1.2
• Gouda 1 oz 0.6
• Mozzarella 1 oz 0.6
• Parmesan 1 tbs 0.2
• Swiss 1 oz 1.0
Vegetables:
You should be eating approximately 12 to 15 net carbs a day from vegetables, which is equivalent to several cups depending on the Net Carb count of vegetable used.
1 cup is equal to approximately the size of a baseball
Vegetable Serving Size/Prep Net Carbs
• Alfalfa sprouts 1 cup/raw 0.4
• Argula 1/2cup/raw 0.2
• Bok choy 1cup/raw 0.8
• Celery 1 stalk 0.8
• Chicory Greens 1/2cup/raw 0.6
• Chives 1 tablespoon 0.1
• Cucumber ½ cup 1.0
• Daikon ½ cup 1.0
• Endive ½ cup 0.0
• Escarole ½ cup 0.0
• Fennel 1 cup 3.6
• Jicama ½ cup 2.5
• Lettuce Iceberg ½ cup 0.1
• Mushrooms ½ cup 1.2
• Parsley 1 tablespoon 0.1
• Peppers ½ cup/raw 2.3
• Radicchio ½ cup/raw 0.7
• Radishes 10/raw 0.9
• Romaine lettuce ½ cup 0.2
The following vegetables are slightly higher than the salad vegetables listed above; they also provide important nutrients and add variety to your daily foods. Make sure you stay within the 12-15 grams net carbs.
Vegetable Serving Size/ Prep Net Carbs
• Artichoke ¼ of medium/boiled 4.0
• Asparagus 6 spears/boiled 2.4
• Artichoke hearts 1/ canned in water 1.0
• Avocadoes 1 whole/raw 3.5
• Bamboo shoots 1cup/boiled 1.1
• Beets ½ cup/canned 4.7
• Broccoli boiled ½ cup 1.6
• Broccoli raw ½ cup 1.0
• Broccoli rabe 1 ounce 1.3
• Broccoflower ½ cup 1.4
• Brussels sprouts ¼ cup boiled 2.4
• Cabbage ½ cup boiled or raw 2.0
• Cauliflower ½ cup boiled or raw 1.0
• Chard ½ cup swiss/boiled 1.8
• Collard greens ½ cup boiled 4.2
• Eggplant ½ cup boiled/raw 1.8
• Hearts of palm 1 heart 0.7
• Kale ½ cup 2.4
• Kohlrabi ½ cup 4.6
• Leeks ¼ cup boiled 1.7
• Okra ½ cup boiled/raw 2.4
• Olives green 5 2.5
• Olives black 5 0.7
• Onion ¼ cup raw 2.8
• Pumpkin ¼ cup boiled 2.4
• Rhubarb ½ cup unsweetened 1.7
• Sauerkraut ½ cup canned/drained 1.2
• Peas ½ cup edible podded 3.4
• Spaghetti squash ½ cup boiled 2.0
• Spinach ½ cup raw 0.2
• Summer squash ½ cup boiled 2.0
• Tomato 1 raw 4.3
• Turnips ½ cup boiled 2.2
• Water chestnuts ½ cup canned 6.9
• Zucchini ½ cup sautéed 2.0
Salad Garnishes
• Crumbled bacon 3 slices 0.0
• Diced hard-boiled egg 1 egg 0.0
• Grated cheeses (see above carb counts)
• Herbs and Spices (make sure they contain no added sugar)
o Basil 1 tbs 0.0
o Cayenne pepper 1 tbs 0.0
o Cilantro 1 tbs 0.0
o Dill 1 tbs 0.0
o Garlic 1 clove 0.9
o Ginger 1 tbs sliced root 0.8
o Oregano 1 tbs 0.0
o Pepper 1 tbs 0.0
o Rosemary 1 tbs 0.0
o Sage 1 tbs 0.0
o Tarragon 1 tbs 0.0
• Sautéed mushrooms ½ cup 1.0
• Sour cream 2 tbs 1.2
Salad Dressings - Any prepared salad dressing with no added sugar and no more then two net carbs per serving (1 - 2 tablespoons is a serving)
• Blue Cheese 2 tbs 2.3
• Caesar 2 tbs 0.5
• Italian 2 tbs 3.0
• Lemon juice 2 tbs 2.8
• Oil and vinegar 2 tbs 1.0
• Ranch 2 tbs 1.4
Fats and Oils – No net carbs here, but keep in mind the serving size is approximately 1 tablespoon.
• Butter
• Mayonnaise – make sure there is no added sugar
• Olive oil
• Vegetable oils – especially good if they are labeled “cold pressed” or “expeller pressed” One of the best oil to use is olive oil.
o Canola
o Walnut
o Soybean*
o Grape seed
o Sesame
o Sunflower*
o Safflower
*Do not allow these oils to reach high temperatures when cooking. Use olive oil for sautéing.
Artificial Sweeteners
• Splenda – one packet equals 1 carb
Beverages
• Clear broth/ bouillon (make sure there are no sugars added)
• Club soda
• Cream – heavy or light, be sure to note the carb count
• Decaffeinated or regular coffee and tea*
• Diet soda - be sure to note the carbs
• Flavored Seltzer (must say no calories)
• Herb tea (no barley or fruit sugar added)
• Water – at least 8 eight ounce glasses per day including…
o Filtered water
o Mineral water
o Spring water
o Tap water
* One to two cups of caffeinated tea or coffee is allowed as desired and tolerated by each individual. If you experience symptoms of hypoglycemia or cravings as a result, do not use caffeine. If you have a true caffeine addiction, it is best to break that habit during the induction phase.
Alcohol – Alcohol is not allowed during induction but it can be consumed in phase 2 in moderate amounts as long as an individual is still able to lose weight, although it may occur at a slower pace. Limit consumption to a maximum of one glass of wine per night.
All fish including:
• Flounder
• Herring
• Salmon
• Sardines
• Sole
• Tuna
• Trout
All fowl including:
• Cornish Hen
• Chicken
• Duck
• Goose
• Pheasant
• Quail
• Turkey
All shellfish including:
• Clams
• Crabmeat
• Mussels*
• Oysters*
• Shrimp
• Squid
*Oysters and mussels are higher in carbs so limit to about 4 ounces per day.
All meat including:
• Bacon*
• Beef
• Ham*
• Lamb
• Pork
• Veal
• Venison
*Be aware of processed meat and that some may be cured with sugar, which will add to the carbohydrate count. Also steer clear ofmeats with added nitrates.
Eggs are one of nature's most nutritious creations. That’s why eggs are a staple breakfast in the Atkins Nutritional Approach.
Feel free to get creative with your eggs, add mushrooms and onions, or even green pepper. Top them off with feta cheese or add spices like basil and oregano.
All Eggs including:
• Deviled
• Fried
• Hard-boiled
• Omelets
• Poached
• Scrambled
• Soft-boiled
Keep in mind that cheese does contain carbs, about 1 gram per once. You may have about 3 to 4 ounces of cheese per day. An ounce is about the size of an individually wrapped slice of American cheese.
Cheese including:
Type Serving Size Net Carbs
• Blue cheeses 1 oz 0.7
• Cheddar ½ cup 0.0
• Cow, sheep and goat 1 oz 0.3
• Cream cheese 1 oz 0.8
• Feta 1 oz 1.2
• Gouda 1 oz 0.6
• Mozzarella 1 oz 0.6
• Parmesan 1 tbs 0.2
• Swiss 1 oz 1.0
Vegetables:
You should be eating approximately 12 to 15 net carbs a day from vegetables, which is equivalent to several cups depending on the Net Carb count of vegetable used.
1 cup is equal to approximately the size of a baseball
Vegetable Serving Size/Prep Net Carbs
• Alfalfa sprouts 1 cup/raw 0.4
• Argula 1/2cup/raw 0.2
• Bok choy 1cup/raw 0.8
• Celery 1 stalk 0.8
• Chicory Greens 1/2cup/raw 0.6
• Chives 1 tablespoon 0.1
• Cucumber ½ cup 1.0
• Daikon ½ cup 1.0
• Endive ½ cup 0.0
• Escarole ½ cup 0.0
• Fennel 1 cup 3.6
• Jicama ½ cup 2.5
• Lettuce Iceberg ½ cup 0.1
• Mushrooms ½ cup 1.2
• Parsley 1 tablespoon 0.1
• Peppers ½ cup/raw 2.3
• Radicchio ½ cup/raw 0.7
• Radishes 10/raw 0.9
• Romaine lettuce ½ cup 0.2
The following vegetables are slightly higher than the salad vegetables listed above; they also provide important nutrients and add variety to your daily foods. Make sure you stay within the 12-15 grams net carbs.
Vegetable Serving Size/ Prep Net Carbs
• Artichoke ¼ of medium/boiled 4.0
• Asparagus 6 spears/boiled 2.4
• Artichoke hearts 1/ canned in water 1.0
• Avocadoes 1 whole/raw 3.5
• Bamboo shoots 1cup/boiled 1.1
• Beets ½ cup/canned 4.7
• Broccoli boiled ½ cup 1.6
• Broccoli raw ½ cup 1.0
• Broccoli rabe 1 ounce 1.3
• Broccoflower ½ cup 1.4
• Brussels sprouts ¼ cup boiled 2.4
• Cabbage ½ cup boiled or raw 2.0
• Cauliflower ½ cup boiled or raw 1.0
• Chard ½ cup swiss/boiled 1.8
• Collard greens ½ cup boiled 4.2
• Eggplant ½ cup boiled/raw 1.8
• Hearts of palm 1 heart 0.7
• Kale ½ cup 2.4
• Kohlrabi ½ cup 4.6
• Leeks ¼ cup boiled 1.7
• Okra ½ cup boiled/raw 2.4
• Olives green 5 2.5
• Olives black 5 0.7
• Onion ¼ cup raw 2.8
• Pumpkin ¼ cup boiled 2.4
• Rhubarb ½ cup unsweetened 1.7
• Sauerkraut ½ cup canned/drained 1.2
• Peas ½ cup edible podded 3.4
• Spaghetti squash ½ cup boiled 2.0
• Spinach ½ cup raw 0.2
• Summer squash ½ cup boiled 2.0
• Tomato 1 raw 4.3
• Turnips ½ cup boiled 2.2
• Water chestnuts ½ cup canned 6.9
• Zucchini ½ cup sautéed 2.0
Salad Garnishes
• Crumbled bacon 3 slices 0.0
• Diced hard-boiled egg 1 egg 0.0
• Grated cheeses (see above carb counts)
• Herbs and Spices (make sure they contain no added sugar)
o Basil 1 tbs 0.0
o Cayenne pepper 1 tbs 0.0
o Cilantro 1 tbs 0.0
o Dill 1 tbs 0.0
o Garlic 1 clove 0.9
o Ginger 1 tbs sliced root 0.8
o Oregano 1 tbs 0.0
o Pepper 1 tbs 0.0
o Rosemary 1 tbs 0.0
o Sage 1 tbs 0.0
o Tarragon 1 tbs 0.0
• Sautéed mushrooms ½ cup 1.0
• Sour cream 2 tbs 1.2
Salad Dressings - Any prepared salad dressing with no added sugar and no more then two net carbs per serving (1 - 2 tablespoons is a serving)
• Blue Cheese 2 tbs 2.3
• Caesar 2 tbs 0.5
• Italian 2 tbs 3.0
• Lemon juice 2 tbs 2.8
• Oil and vinegar 2 tbs 1.0
• Ranch 2 tbs 1.4
Fats and Oils – No net carbs here, but keep in mind the serving size is approximately 1 tablespoon.
• Butter
• Mayonnaise – make sure there is no added sugar
• Olive oil
• Vegetable oils – especially good if they are labeled “cold pressed” or “expeller pressed” One of the best oil to use is olive oil.
o Canola
o Walnut
o Soybean*
o Grape seed
o Sesame
o Sunflower*
o Safflower
*Do not allow these oils to reach high temperatures when cooking. Use olive oil for sautéing.
Artificial Sweeteners
• Splenda – one packet equals 1 carb
Beverages
• Clear broth/ bouillon (make sure there are no sugars added)
• Club soda
• Cream – heavy or light, be sure to note the carb count
• Decaffeinated or regular coffee and tea*
• Diet soda - be sure to note the carbs
• Flavored Seltzer (must say no calories)
• Herb tea (no barley or fruit sugar added)
• Water – at least 8 eight ounce glasses per day including…
o Filtered water
o Mineral water
o Spring water
o Tap water
* One to two cups of caffeinated tea or coffee is allowed as desired and tolerated by each individual. If you experience symptoms of hypoglycemia or cravings as a result, do not use caffeine. If you have a true caffeine addiction, it is best to break that habit during the induction phase.
Alcohol – Alcohol is not allowed during induction but it can be consumed in phase 2 in moderate amounts as long as an individual is still able to lose weight, although it may occur at a slower pace. Limit consumption to a maximum of one glass of wine per night.
HOW TO START INDUCTION
Are you ready to reach your goals once and for all? Ready to lose weight, feel fantastic and really enjoy life?
Well, let’s get going.
Net carbohydrates during this phase: 20 grams per dayRemember, by reducing carbs and eating the right foods – lean protein, leafy greens, vegetables and sweet Atkins snacks, you’ll supercharge your metabolism and turn your body into a fat burning machine. To understand how net carbs differ from total carbs see - What are net carbs?
What you’ll eat during this phase:•You’ll satisfy your appetite with delicious and healthy foods, starting with protein – chicken, turkey, lean beef, fish, shellfish, pork, veal, eggs, and a variety of vegetable proteins.
•You’ll enjoy natural fats – olive oil, safflower oil, butter and avocado, and more.
•You’ll eat leafy greens and vegetables – salad greens and non-starchy vegetables should make up around 12 to 15 grams of net carbs per day. (See the Acceptable Foods List for Phase 1 for more information)
As part of your daily 20 grams of net carbs, you can also have the following – every day:
•Up to 4 ounces of cheese
•10 to 20 olives - they make a great quick snack
•Half an avocado
•An ounce of sour cream or 3 ounces of unsweetened cream in your coffee
•Up to 3 tablespoons lemon or lime juice
•One to two servings of Atkins bars or shakes. Check the packaging to see which ones are right for Induction (less than 5 grams of net carbs).
* A note about artificial sweeteners: You can use sucralose or saccharin as a sweeter. Just be sure to count each packet as 1 gram of net carbs due to the fillers manufacturers add. You may also drink diet beverages that contain these sweeteners as well as sugar-free gelatin.
What you’ll avoid during this phase:•Added sugars and trans fats.
•Starchy vegetables such as potatoes, yams, and squash
•Bread, pasta, and grains. If you feel you absolutely must eat these types of foods, choose high-fiber, low-carb varieties with no more than 3 grams of net carbs per serving. Be sure to limit yourself to one serving a day.
•Whole, reduced-fat or skim milk
•Fruit, except for avocados, tomatoes and olives. Yep, they’re all fruits
•Nuts or seeds
•Foods that combine protein and carbs, such as, lentils, chickpeas (garbanzo beans) kidney beans and other legumes
Stay away from foods with higher levels of carbs, but don’t sweat it. We’ll show you how to add these foods back into your diet in later phases, while continuing to lose or maintain your weight.
Well, let’s get going.
Net carbohydrates during this phase: 20 grams per dayRemember, by reducing carbs and eating the right foods – lean protein, leafy greens, vegetables and sweet Atkins snacks, you’ll supercharge your metabolism and turn your body into a fat burning machine. To understand how net carbs differ from total carbs see - What are net carbs?
What you’ll eat during this phase:•You’ll satisfy your appetite with delicious and healthy foods, starting with protein – chicken, turkey, lean beef, fish, shellfish, pork, veal, eggs, and a variety of vegetable proteins.
•You’ll enjoy natural fats – olive oil, safflower oil, butter and avocado, and more.
•You’ll eat leafy greens and vegetables – salad greens and non-starchy vegetables should make up around 12 to 15 grams of net carbs per day. (See the Acceptable Foods List for Phase 1 for more information)
As part of your daily 20 grams of net carbs, you can also have the following – every day:
•Up to 4 ounces of cheese
•10 to 20 olives - they make a great quick snack
•Half an avocado
•An ounce of sour cream or 3 ounces of unsweetened cream in your coffee
•Up to 3 tablespoons lemon or lime juice
•One to two servings of Atkins bars or shakes. Check the packaging to see which ones are right for Induction (less than 5 grams of net carbs).
* A note about artificial sweeteners: You can use sucralose or saccharin as a sweeter. Just be sure to count each packet as 1 gram of net carbs due to the fillers manufacturers add. You may also drink diet beverages that contain these sweeteners as well as sugar-free gelatin.
What you’ll avoid during this phase:•Added sugars and trans fats.
•Starchy vegetables such as potatoes, yams, and squash
•Bread, pasta, and grains. If you feel you absolutely must eat these types of foods, choose high-fiber, low-carb varieties with no more than 3 grams of net carbs per serving. Be sure to limit yourself to one serving a day.
•Whole, reduced-fat or skim milk
•Fruit, except for avocados, tomatoes and olives. Yep, they’re all fruits
•Nuts or seeds
•Foods that combine protein and carbs, such as, lentils, chickpeas (garbanzo beans) kidney beans and other legumes
Stay away from foods with higher levels of carbs, but don’t sweat it. We’ll show you how to add these foods back into your diet in later phases, while continuing to lose or maintain your weight.
What Is Your Degree of Metabolic Resistance?
Once you know how readily you lose excess weight, you can plot your strategy on how to take it all off.
Now that you've enjoyed some success following the Atkins Nutritional Approach™, let's talk about sustaining that weight loss. You undoubtedly know exactly how much weight you lost during the first 14 days of Induction. That number will help give you a general understanding of your personal degree of metabolic resistance. As you can see on the metabolic resistance table below, a woman who has 40 pounds to lose and sheds three pounds in two weeks during Induction has a high degree of metabolic resistance as compared to a woman with similar weight-loss goals who drops eight pounds.
Weight Loss During the First Two Weeks on a Fat-Burning Program for Patients at Three Levels of Obesity
Degree of Metabolic Resistance for Men
Pounds Lost in First 14 Days
Pounds to Lose High Average Low
Less than 20 4 6 8
20-50 6 9 12
More than 50 8 12 16
Degree of Metabolic Resistance for Women
Pounds Lost in First 14 Days
Pounds to Lose High Average Low
Less than 20 2 4 6
20-50 3 6 9
More than 50 4 8 12
As you've undoubtedly guessed, the degree of resistance to weight loss that your body shows corresponds to your degree of difficulty in getting well into fat burning. By definition, resistance to weight loss is resistance to lipolysis (fat burning).
During Induction you were consuming about 20 grams of carbs per day. The carbohydrate level was extremely low to demonstrate that it's possible for virtually everybody to experience lipolysis—from the person who can lose weight quite easily on almost any program to the hardest case, the person who, until doing Atkins, thought that losing weight was almost impossible.
This article is from atkins.com
Now that you've enjoyed some success following the Atkins Nutritional Approach™, let's talk about sustaining that weight loss. You undoubtedly know exactly how much weight you lost during the first 14 days of Induction. That number will help give you a general understanding of your personal degree of metabolic resistance. As you can see on the metabolic resistance table below, a woman who has 40 pounds to lose and sheds three pounds in two weeks during Induction has a high degree of metabolic resistance as compared to a woman with similar weight-loss goals who drops eight pounds.
Weight Loss During the First Two Weeks on a Fat-Burning Program for Patients at Three Levels of Obesity
Degree of Metabolic Resistance for Men
Pounds Lost in First 14 Days
Pounds to Lose High Average Low
Less than 20 4 6 8
20-50 6 9 12
More than 50 8 12 16
Degree of Metabolic Resistance for Women
Pounds Lost in First 14 Days
Pounds to Lose High Average Low
Less than 20 2 4 6
20-50 3 6 9
More than 50 4 8 12
As you've undoubtedly guessed, the degree of resistance to weight loss that your body shows corresponds to your degree of difficulty in getting well into fat burning. By definition, resistance to weight loss is resistance to lipolysis (fat burning).
During Induction you were consuming about 20 grams of carbs per day. The carbohydrate level was extremely low to demonstrate that it's possible for virtually everybody to experience lipolysis—from the person who can lose weight quite easily on almost any program to the hardest case, the person who, until doing Atkins, thought that losing weight was almost impossible.
This article is from atkins.com
Wednesday, October 28, 2009
Mediterranean Chicken Salad
5 lbs cooked, cooled, diced chicken
1 quart light mayonnaise
? cup small diced red onion
1 lb crumbled feta cheese
? cup chopped pitted Kalamata olives
? cup chopped pepperoncini?s
? cup chopped fresh parsley
2 Tablespoons dried oregano
Salt and pepper to taste
Combine all ingredients in a stainless bowl and toss well to incorporate all items.
Potentially hazardous foods should be stored at 40 degrees or below.
1 quart light mayonnaise
? cup small diced red onion
1 lb crumbled feta cheese
? cup chopped pitted Kalamata olives
? cup chopped pepperoncini?s
? cup chopped fresh parsley
2 Tablespoons dried oregano
Salt and pepper to taste
Combine all ingredients in a stainless bowl and toss well to incorporate all items.
Potentially hazardous foods should be stored at 40 degrees or below.
Red Pepper Tapenade
1 cup roasted red peppers (canned are OK)
2 cloves of garlic peeled
? cup Kalamata Olives pitted
1 teaspoon dried oregano
? teaspoon crushed red pepper flakes
? cup extra virgin olive oil
Salt and black pepper to taste
Place all ingredients in the bowl of a food processor and process almost until it reaches a paste consistency. Adjust the seasoning with the salt and pepper.
Store refrigerated at 40 degrees Fahrenheit or below until ready for use.
You may need to stir before using as it will sometimes separate upon standing
Sunday, October 18, 2009
Food Diary
I am going to keep a weekly food diary that I will go back to each day and edit the post. Make sure you label your posts.
Wednesday, October 14th
Wow!!!!
I have a goal to lose 56 pounds....YIKES!!!!
I will see what next Wednesday will bring.
The first 14 days should yield a loss from 5-15 pounds, hoping for at least 10.
I have a goal to lose 56 pounds....YIKES!!!!
I will see what next Wednesday will bring.
The first 14 days should yield a loss from 5-15 pounds, hoping for at least 10.
Weigh In Wednesday
Let's weigh in on Wednesady. The sins of the weekend will be forgiven by hump day and who doesn't need a little mid week encouragement.
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