1000 Atkins Diet Recipes.pdf

NOTE.MOST INGREDIENTS IN THESE RECIPES CAN BE BOUGHT IN GOOD HEALTH FOOD

SHOPS,SUPERMARKETS.IF YOU HAVE TROUBLE GETTING WHAT YOU WANT, EXCHANGE INGREDIENTS USING

THE CARB COUNTER PROVIDED.

SALADS AND DRESSINGS

Blue Cheese Salad Dressing 1CarbsPerServing:1g total

Effort:Easy

Ingredients:

1 tablespoon sour cream 2 teaspoons mayonnaise

2 teaspoons heavy cream1 tablespoon blue cheese 1 teaspoon powdered

ranch dressing mix.

How to Prepare:

Mix all together and chill before serving.

NOTES : Counts for ranch dressing mix not included in totals.

BLT Salad CarbsPerServing:7g total

Effort:Easy

Ingredients:

7 slices bacon – cooked crisp,drained and crumbled

1 cup chopped lettuce 1/8 cup chopped onion1/2 medium tomato –

chopped 1 tablespoon mayonnaise

How to Prepare:

Stir mayo into lettuce,onion and tomato until evenly coated. Toss in bacon.

Beef Salad UnknownCarbsPerServing:no counts provided

Effort:Easy

Ingredients:

Cold Roast beef – shredded or

coarsely chopped boiled eggs

Chopped onion ( I use green onions)Chopped dill pickle

Sliced celery Mayo

How to Prepare:

Mix in desired amounts keeping track of the carbs you add. Let chill. Yummy

on Wasa or maybe even with pork rinds for dipping!

Bacon & Egg Salad CarbsPerServing:23g total

Effort:Easy

Ingredients:

8 eggs 1 cup mayonnaise

½ pound bacon 1 cup hot pepper cheese3 tablespoons chives –

4 thin radishes – sliced thin 1 head lettuce – torn fine for

salad 1 avocado – cubed

How to Prepare:

Boil the eggs, until hard and dice them. Fry the bacon and crumble it. Mix all

ingredients in a bowl.

NOTES:

Carbs for avocado based on 14.85 for 1 3/8 cup – adjust accordingly. Carbs

for lettuce base on 2 for 1 cup – adjust accordingly Carbs for hot pepper

cheese not included in above total – adjust accordingly

Bacon Cheeseburger Salad CarbsPerServing:7g total

Effort:Easy

Ingredients:

3 ounces lean ground beef crumbled,cooked and

drained

4 slices bacon – cooked crisp,drained and crumbled

1 cup chopped lettuce

1/8 cup chopped onion1/2 medium tomato – chopped

1 tablespoon mayonnaise ¼ cup cheddar cheese – (or 1 once)

How to Prepare:

Stir mayo into lettuce,onion and tomato until evenly coated. Toss in beef,bacon

and cheese.

Basics: Meat, Egg or CarbsPerServing:7g total

Effort:Easy

Ingredients:

½ pound chicken, beef, or ham – cooked and cut according to preference

12 ounces tofu, firm drained very well

6 large eggs 2 tablespoons mayonnaise

1 tablespoon yellow mustard

¼ cup chopped onion ¼ cup chopped celery

2 tablespoons capers –

drained 3 tablespoons dill pickle – chopped

How to Prepare:

Note: chop meats to desired chunkiness after cooking. Leftovers work

great! In a large bowl, mix desired main ingredient with remaining ingredients.

Season to taste with salt and pepper. I like to add a little horseradish sauce to

the ham or roast beef salad for some zip.

For egg salad: Mix everything but the eggs well. Chop eggs to desired

chunkiness and fold into mixed ingredients. Add a few drops of tabasco sauce

if desired. A squeeze of lemon also goes well.

For eggless salad: Mix everything but the tofu Squish tofu with your hands

or with a fork until it breaks apart. Fold in with remaining ingredients.

Eggless salad should sit for at least an hour, refrigerated, before serving.

Lemon or a few drops soy sauce work great in tofu based salads.

**personal note*** Process meats find in a food processor for more of a

‘spread’ consistency. Don’t process with the remaining ingredients until you get the

meat broken down almost to the size you want. The spreads work very well on

lettuce leaves for roll-ups The chunky version works great over lettuce for a

salad meal.

NOTES : Counts for tofu and eggs not included in totals… tofu is 10 carbs,

eggs 3.6.

Black & Blue Salad CarbsPerServing:20 Prep Time:15

Effort:Easy

Ingredients:

2 heads of butterhead lettuce 6 oz. Of cold leftover steak,thinly sliced

8 cherry tomatoes, sliced in half6 oz. Bleu cheese

10 tbs heavy cream 2 tbs mayonnaise

1 tbs vinegar (optional)

How to Prepare:

Beat the heavy cream and mayonnaise together in a small mixing bowl.

Crumble half the bleu cheese into the mixture (reserving the other

half for a garnish) and stir a few times. Add a drizzle of the

vinegar if it is too thick. Chill for at least two hours. (The

longer it chills, the more intense the flavor becomes.)

Slice the butterhead lettuce in wedges (or tear into pieces if you

prefer) and place on four salad plates. Pour the bleu cheese

dressing over the lettuce. Arrange strips of the cold steak (cold

filet is outrageously good in this dish!)and four cherry tomato

halves over the lettuce. Sprinkle the reserved bleu cheese on top.

Give each plate a grind of fresh pepper and serve immediately.

Blue Cheese Dip/Dressing CarbsPerServing:8g total

Effort:Easy

Ingredients:

4 ounces bleu cheese, crumbled 4 ounces sour cream

4 ounces mayonnaise1/8 teaspoon garlic powder 1/8 teaspoon onion powder

How to Prepare:

Mix ingredients and refrigerate ½ hour before serving.

Great Blue Cheese Dressing CarbsPerServing:18g total

Effort:Easy

Ingredients:

16 ounces mayonnaise 1 container sour cream – (1 oz) (1 to 16)

12 ounces blue cheese – crumbledgarlic powder – to taste

1 dash vinegar finely chopped onion

How to Prepare:

Combine all the above ingredients for a great blue cheese dressing

that will really make salads more fulfilling. Enjoy.

NOTES : Carbs for sour cream, garlic powder and onion not included –

adjust accordingly.

Blue Cheese Dressing 2 Serves:10

CarbsPerServing:8g total Effort:Easy

Ingredients:

4 ounces blue cheese – such as Roquefort ½ cup sour cream

½ cup mayonnaise1/4 teaspoon pepper 1 dash hot pepper sauce

¼ cup chives – minced

How to Prepare:

In a small bowl, break up the cheese with a fork and mash it

lightly, leaving some small chunks. Add everything else but the

chives and mix together thoroughly. Stir in the chives. Cover the

bowl tightly and store in the refrigerator up to a week.

Broccoli & Bacon Salad Serves:8-10

Prep Time:15 Minutes

Effort:Difficult

Ingredients:

2 Heads Broccoli Hellman’s Mayo (to taste)

Hidden Valley Ranch Dressing (to taste) 1 Jar Real Bacon Bits

¾ Package Cracker Barrel Sharp Cheddar Cheese ½ Small Vidalia Onion

Salt & Pepper

How to Prepare:

Pull broccoli from stems and steam. Broccoli should still be crispy.

Refrigerate when done. Shred the cheddar cheese and set aside. After

broccoli cools, add mayo, ranch, bacon bits, onion, cheese, salt and

pepper. Mix together and refrigerate until ready to serve. YUMMY!

Broccoli, Olives, & Egg Salad Serves:4 CarbsPerServing:?

Prep Time:10 minites Effort:Easy

Ingredients:

Fresh broccoli florets Boiled eggs

Green olives Red Onion

Mayonnaise Black Pepper

Paprika Salt

How to Prepare:

Quantities of everything according to taste. I would use I bunch

brocooli, 3 eggs chopped in large pieces, ½ cup olives, ½ large

red onion chopped. The rest of the ingredients really depend on your

preferences, but black pepper really makes this salad. Mix

everything together and coat well with mayo. Chill and serve .

Bruschetta Style Tomato Turkey Salad Serves:1 or 2

CarbsPerServing:approx 8 (w/o subtracting fibre)

Prep Time:10 minutes Effort:Easy

Ingredients:

1 cup ground turkey 1 cup mixed lettuce

1 tomato 4 or 5 kalamata olives

salt pepper 1 or 2 T olive oil

1 tsp crushed garlic 1 tsp basil paste (or a few leaves of finely chopped fresh basil)

How to Prepare:

Dice the tomato and place in a small bowl. Add chopped olives, olive

oil, garlic, basil, and salt and pepper to taste.

Brown the turkey mince in a saucepan. Add the tomato mix to the

turkey and mix together.

Serve over a bed of mixed lettuce. So EASY!!! Tastes as good as

italian restaurant food.

Caulif-broccoli salad – THE BEST! Serves:plenty – 16 or so

CarbsPerServing:never counted, but low Prep Time:a tedious ½ hour

Effort:Average

Ingredients:

1 lg head cauliflower 1 lg bunch broccoli

1 sm onion (or 4 green ones) 1 pkg froz peas (or pea pods)2 cups mayo

1 cup sour cream 1 tsp garlic powder

How to Prepare:

mix mayo, sour cream and garlic powder in a small bowl.

Break caulif and broccoli into bite sized florets. Add onion. Toss

sauce with broccoli, cauliflower and onion. Add peas last (if using

pods, cut into ¼ inch pieces. Refrigerate at least 4 hours or

overnight.

Cheesy Herb Dressing CarbsPerServing:8g total

Effort:Easy

Ingredients:

½ cup yogurt 1 tablespoon oil

1 tablespoon Parmesan cheese – grated ¼ teaspoon basil – dry1 tablespoon parsley – dry

1 ½ teaspoons lemon juice ¼ teaspoon garlic powder

How to Prepare:

Combine all ingredients and mix well. Chill overnight.

Cheesy Thousand Island Dressing CarbsPerServing:35g total

Effort:Easy

Ingredients:

1 cup cottage cheese ¼ cup ketchup

1 teaspoon paprika ¼ teaspoon salt

1 tablespoon relish1/8 teaspoon pepper 2 tablespoons celery – finely diced

2 tablespoons green pepper – finely diced 2 tablespoons onion – finely diced

2 tablespoons olive oil

How to Prepare:

In a blender combine cheese, ketchup, oil and spices. Blend till

smooth. Stir in rest of ingredients. Chill several hours.

Chicken Bacon Club Salad Serves:4-6,5

CarbsPerServing:Unsure, but think it is minimal Prep Time:30 minutes

Effort:Easy

Ingredients:

4 boneless skinless chicken breasts 1 Cup Mayo

6 slices bacon 2Cups shredded cheddar cheese

How to Prepare:

Cook bacon until crisp, then crumble. Cube chicken breast and cook

thoroughly. Mix all ingredients together. Spred into a 8” cake pan.

Bake for about 15 minutes. Serve on top of a bed of lettuce. Top

with black olives if you like. Very yummy!

Yummy Chicken Taco Salad CarbsPerServing:no counts provided

Effort:Easy

Ingredients:

Taco Salad: 4 chicken breast – boil, then shred with fork

Olive Oil Cumin

Chili Powder 1 Can Rotel tomatoes with green chilis

1 Large yellow onion – diced 1 Head Iceberg lettuce

1 Can black olives Shredded cheddar cheese

Sour Cream Guacamole (optional)Homemade Salsa:

1 large can peeled tomatoes 1 small bunch cilantro

1 medium/large onion garlic salt

How to Prepare:

In a large skillet, pour about 2 Tblsp olive oil and turn up to

med/high heat. Sautee about ¼ of the onions. Add the shredded

chicken, cumin and chili powder and Rotel. Simmer for approximately

20 minutes, stirring occasionally.

Meanwhile, shred lettuce and place in bowls. When Chicken mixture is

done, place a heaping on top of the lettuce and cover with cheese,

olives, sour cream, the remaining onions.

Combine salsa ingredients in blender. Add to salad.. this will be

used as your dressing. Enjoy!

Old Fashioned Cole Slaw

Serves:8 Servings. CarbsPerServing:6 grams carb 2 grams fiber (ECC=4)

Prep Time:<20 minutes Effort:Easy

Ingredients:

2/3 cup vinegar ½ cup whipping cream

2 large eggs, lightly beaten ¼-1/2 cup Splenda

Pinch of salt 1 ½ tablespoons butter cut into pieces

1 (2-pound) head cabbage, shredded

How to Prepare:

Combine first 5 ingredients in a small, heavy saucepan; cook over

low heat, stirring constantly with a wire whisk, 8 to 10 minutes or

until thickened (mixture will appear curdled until it thickens).

Remove from heat. Add butter, stirring until it melts. Pour over

cabbage; toss gently to coat. Cover and chill.

You can add ½ cup chopped walnuts and only raise the carb count by

½ gram. If you’re on maintenance, ½ cup dried, chopped

cranberries and the walnuts brings you in at a little under 10 grams.

Cool Taco Salad CarbsPerServing:?

Prep Time:15 min Effort:Easy

Ingredients:

1 lb ground beef 1 can diced tomatoes

1 package taco seasoning (follow directions for taco seasoning)

½ cup sour cream ½ cup salsa

as much lettuce you need for the salad vegtables to your liking for the salad

shredded cheese

How to Prepare:

add ground beef and diced tomatoes to skilet after browning meat add

taco seasoning (follow water requirements on back of seasoning

package) after meat is cooked drain set aside.

Combine lettuce and your choice of vegtables your salad bowl add

meat to top sprinkle with shredded cheese and add sour cream and

salsa for your dressing.

Cranberry Salad Serves:8

CarbsPerServing:6.125g Effort:Easy

Ingredients:

1 can crushed unsweetened pineapple – (9-oz.) juice packed 1 sugar-free cherry gelatin –

(.3-oz.)

1 tablespoon lemon juice ¼ cup artificial sweetener1 cup fresh cranberries – chopped fine

1 small orange – peeled, quartered and chopped small 1 cup celery – chopped

½ cup pecans – or other nuts, optional

How to Prepare:

Drain pineapple and save juice. Set pineapple aside for later use.

2. Combine pineapple juice with water to equal 2 cups liquid.

Prepare gelatin according to package label using juice-water mixture

for the liquid.

3. Once gelatin is dissolved, stir in lemon juice. Chill until

partially set.

4. In a separate bowl, combine the pineapple, sugar substitute,

cranberries, orange, celery and nuts. Add this mixture to the

partially set gelatin and stir until blended.

5. Pour into large mold or individual molds. Chill until firm.

Do not use fresh or frozen pineapple in this recipe! It will not

allow the gelatin to jell.

NOTES : Carbs for pineapple not included in above total – adjust

accordingly

Creamy Italian Dressing 1 CarbsPerServing:46g total

Effort:Easy

Ingredients:

¾ cup yogurt – plain ¼ cup mayonnaise

2 tablespoons heavy cream 1 tablespoon red wine vinegar

½ teaspoon oregano – dry1/2 teaspoon basil – dry Stevia – to equal ½t. sugar

1/8 teaspoon garlic powder salt – to taste

pepper – to taste

How to Prepare:

Combine all and mix well. Chill several hours or overnight.

NOTES : Counts for stevia not included in totals.

Dijon Vinaigrette CarbsPerServing:5g total

Effort:Easy

Ingredients:

3 tablespoons red wine vinegar 2 tablespoons water

1 tablespoon olive oil 1 teaspoon olive oil1 tablespoon Dijon mustard

1 teaspoon Dijon mustard ¼ tablespoon garlic powder

How to Prepare:

Combine all in a bowl. Blend well with a whisk. Chill overnight to

blend

flavors.

Easy Cole Slaw Serves:1

CarbsPerServing:3 to 5

Prep Time:10 minutes

Effort:Easy

Ingredients:

raw cabbage (shredded) mayonnaise

white distilled vinegar salt & pepper (to taste)

How to Prepare:

Per 1 cup of shredded cabbage mix the following: 2 tablespoons of mayonnaise

2 teaspoons of vinegar salt & pepper to taste

Easy Egg Plant Salad CarbsPerServing:15g total

Effort:Easy

Ingredients:

1 large eggplant – cut ½” pieces 1 large onion – cut ½” pieces, (red, white, yellow,

spanish)

1 can pitted black olives – diced small1 small jar spanish olives

diced into small pieces ¼ cup cider vinegar – more to taste

1 quart tomato sauce – whatever low carb brand you use

How to Prepare:

Mix all chopped ingredients and add the vinegar. Toss well to mix

the vinegar with the mixed veggies. Let set a few minutes and toss

again. Add the tomato sauce and mix again. Add red pepper and black

to taste (1/2 tsp red is hot).

Mix one more time before placing in a 4 qt. Corningware pot. Bake in

the oven at 325`F for about 1 hour (1 ½ hours is mushy)

Let cool to room temperature, toss and refigerate before serving

(sandwich spread, appetizer, main course with chicken,pork or beef).

Suggestions: prep time on the above recipe is about 15 minutes, has

a very unique taste that satisfies the appetite.

NOTES : Counts for black and spanish olives not included in totals.

French Dressing 2 CarbsPerServing:9g total

Effort:Easy

Ingredients:

½ cup salad oil 1/3 cup red wine vinegar

1 tablespoon lemon juice 1 teaspoon worcestershire sauce

½ teaspoon salt1/4 package artificial sweetener – to taste ½ teaspoon dry mustard

½ teaspoon pepper 1 clove garlic – minced

How to Prepare:

Put everything in a jar with screw on lid and shake well.

Makes about 1 cup

french dressing Serves:4 to 6 servings CarbsPerServing:very low

Prep Time:5 minutes Effort:Easy

Ingredients:

½ cup walden farms ketchup ½ cup oil(canola or vegetable) ¼

cup white vinegar 1 packet equal 1 teaspoon lemon juice dash of

pepper

How to Prepare:

stir all ingredients until combined

Broccoli and Bacon Salad Serves:10,10

CarbsPerServing:57g total Effort:Easy

Ingredients:

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