Lets get the SKINNY on the Atkins Diet

CookingWithCarlo.com ^ | Oct 4 2003 | Carlo3b Dad, Chef, Author

[carlo3b]

Done!! :)

[carlo3b]

Done.. :):)

[Victoria Delsoul]

Thanks for posting this, Carlo. Fortunately, I don't worry about diets…. yet, lol.

[carlo3b]

Any successful diet depends on your personal;

 
A) Commitment... You simply refuse to go on in your current condition, and you are ready to set a timetable, with reasonable goals to lose your excess weight! You know that unless you keep to your timetable you will have lost valuable time and effort and will not succeed.

B) Discipline .. Nothing, nothing, will keep you from succeeding in accomplishing your goal and changing your bad eating habits! You have become the weight that you are by what you eat on you current eating habit.

C) Exercise.. You are prepared to set aside a minimum amount of time each day, to do any kind of exercise which is more than you are currently doing. You understand that the amount of weight loss and increased energy you experience will probably parallel the amount of time you devote to this task.

D) Enjoy yourself! This doesn't have to be work. Think of yourself as you will look when you finally reach your goal.. WOO HOO
 

[carlo3b]

Coconut Banana Cream Pie

• 1/2 cup Splenda or Sugar Twin Spoonable or any of the many great sugar substitutes
• 1/4 cup cornstarch
• 1/4 tsp salt
• 1/8 tsp cream of tartar
• 2 1/2 cups 2% milk
• 3 large egg yolks, lightly beaten
• 1 1/2 tsp vanilla
• Baked 9” pie crust (see “related recipes” below)
• 2 large bananas, sliced
• 1/2 cup shredded coconut
• 1 cup prepared sugar-free whipped topping mix


1) In medium non-stick saucepan, combine Sugar sub., cornstarch, salt, and cream of tartar. Gradually stir in milk until well blended.
2) Cook over medium heat, whisking constantly, until mixture thickens and boils. Continue cooking and whisking for one minute. Remove from heat.
3) In medium bowl, whisk at least 1/2 of hot milk mixture into egg yolks. Whisk this mixture into remaining mixture in saucepan. Return saucepan to medium-low heat and cook, whisking constantly for 2 minutes. Remove from heat; stir in vanilla and yellow food coloring, if using. Cover and cool to room temperature.
4) In prepared piecrust, arrange banana slices to cover the bottom and sides of the crust. Top with prepared filling, making sure to completely cover the bananas. Refrigerate at least 3 hours or until set.
5) On a cookie sheet spread shredded coconut, and bake under broiler until slightly browned
6) To serve, top with sugar-free whipped topping, and springle coconut.
 Chilling Time: 3 hours
 Refrigerate leftovers for no more than 2 days.
 

Pie Crust
•  1 cup all-purpose flour
•  1/4 tsp salt
•  1/2 cup very cold unsalted butter
•  2 1/2 to 3 Tbsp. ice cold water


Preheat oven to 400°F
1) Combine flour with salt in a medium bowl. Using pastry blender or two knives, cut in unsalted butter or vegetable shortening until mixture resembles coarse crumbs.
2) Sprinkle in 1 Tbsp. at a time of ice water, until mixture just holds together. Do not over mix.
3) Gather pastry into ball, wrap in plastic wrap and refrigerate at least 30 minutes or up to 2 days.
4) 5. Roll out dough on piece of parchment paper. Transfer to 8 or 9 inch pie shell. Flute edges and secure to sides to prevent shrinkage. Prick bottom and sides with a fork.
5) To blind-bake your piecrust: Place piece of parchment paper in bottom of pie shell. Fill with uncooked dry beans or pie weights.
6) Bake for about 15 – 20 minutes, or until golden brown.
Remove from oven, remove parchment paper and pie weights (if using), and cool completely.
 

[my_pointy_head_is_sharp]

For the holidays this year, it's going to be my turn to cook (first time). I'm not really a cook - basically all I do is fish and salad. (In fact, I just took a cooking class where I learned how to cook fish in parchment paper.) Is there a tasty salmon recipe that you know of?

Also, I need simple ideas for the other courses. I don't even know what order the courses are supposed to go in. Appetizers, salad, fish, dessert - or appetizers, fish, salad, dessert. (I haven't thought about the appetizers yet.) Do I need a vegetable to go with the fish, or is fish alone on the plate enough? How about pasta as a course? All I need is a fabulous sauce. Acckkk!! I've got just over 2-1/2 months to plan this, and I'm already stressing.

This dinner party will be non-meat, because two of the people don't eat meat, and one doesn't eat fish or meat. So I was thinking it's easier to do fish for us all, and maybe pasta for the non-fish/non-meat eater - or maybe pasta for us all. You have no idea how difficult this is going to be.

Any and all ideas appreciated. I'm going to try out any suggested recipes beforehand. :)

[wimpycat]

Please un-ping me.

[carlo3b]

FReeper Food 101..  :)

You should add this to your basic recipe list.. consider this recipe more of a suggestion rather than a true recipe because just about any fish can be substituted for the salmon, and the butter goes equally well on grilled beef, chicken, and pork.

Grilled Salmon with Mustard Butter

• 4 oz unsalted butter at room temperature
• 3 Tbs. Dijon style mustard
• 1 tsp dry mustard
• 2 Tbs. chopped chives
• 2 Tbs. chopped parsley
• 1 Tsp fresh lemon juice
• Salt and freshly ground pepper to taste
• 4 - 6 salmon steaks or fillets, about 6 - 8 oz each
• 2 Tbs. olive oil

1) Combine the butter, mustards, herbs, lemon juice, salt, and pepper in a small bowl.
2) Roll the mixture into a log about 4 inches (10 cm) long and wrap in plastic wrap.  Refrigerate until firm.
3) Rub the salmon steaks with the olive oil and season with salt and pepper.
4) Place on a grill over moderate heat and cook, turning once, until the flesh is firm to the touch and opaque throughout.
5) Place a 1/2 inch (1 cm) thick slice of the butter on each portion.
Serves 4 to 6. ENJOY!

[Victoria Delsoul]

Mmmmmm mmmmmm thanks, Carlo.

[thedilg]

A ping to put me on the list.

Godspeed. The Dilg

[carlo3b]

Depinged.. ;o)

[carlo3b]

Pa da pinged... YeHaaaaaaaaa!

[carlo3b]

Chicken with Fresh Herbs & Vegetables

Fresh vegetables and herbs wed blissfully to tender chicken breasts in a dish that will please nearly everyone. Colorful, delicious, and packed with nutrition!

• 1/4 cup Keto* Crumbs or low carb bread crumbs
• 6 Tablespoons shredded Parmesan cheese, divided
• 4 skinned and boned chicken breast halves
• 2 Tablespoons olive oil
• 10 large mushrooms, quartered
• 1 large green bell pepper, thinly sliced
• 3 large tomatoes, coarsely chopped
• 1 large garlic clove, pressed
• 1/2 teaspoon salt
• 1/4 cup chopped fresh basil
• 1 Tablespoon chopped fresh oregano

Combine Keto or bread crumbs and 4 tablespoons Parmesan cheese, and dredge chicken in mixture.

Cook chicken in hot oil in a large skillet over medium-high heat 4 minutes on each side or until browned. Remove chicken from skillet.

Add mushrooms and bell pepper to skillet; sauté 3 minutes. Add tomato, garlic, and salt; return chicken to skillet. Cover, reduce heat, and simmer 10 minutes. Stir in basil, oregano, and remaining 2 tablespoons Parmesan cheese. Serve immediately.

If you don't have fresh herbs, substitute 1 tablespoon dried basil and 1 teaspoon dried oregano.

Makes 4 servings –– 5.8 grams of carbohydrate per serving.
 

Bacon Cheeseburger Quiche

• 1 lb. very lean hamburger
• 1 small chopped onion
• 4 slices crisp-cooked bacon, chopped in bits
• 3 eggs
• 1/2 cup mayonnaise
• 1/2 cup half-n-half
• 8 oz. shredded chedder or swiss cheese
• garlic powder to taste (optional)
• white pepper

Brown hamburger in skillet with onion. Remove and mix in bowl with bacon pieces, breaking up any larger clumps with a fork or pastry mixer until you have a fine mix. Drain well of any excess grease and press into the bottom of a deep-dish pie pan. Set aside.
Preheat oven to 350°F.

Combine remaining ingredients in mixer bowl and whip well. Pour mixture over beef "crust" and bake 40-45 minutes until top is browned and "set". Cool 15-20 minutes before slicing. This can be packaged in Ziplocs or plastic containers for meals quickly microwaved over the next 3-5 days. (Does not freeze well, though.)

Makes 6 servings –– 2.2 grams of carbohydrate per serving.
 

Green Beans with Bacon and Almonds

• One 16 oz package frozen French style green beans, thawed
• One 16 oz package bacon, cooked and crumbled
• 1/2 cup slivered almonds

Fry bacon, draining off all fat, but leaving bits in the pan. Add thawed green beans and heat through, about 15 minutes, stirring occasionally. Add bacon and almonds, and heat another 5 minutes.

Makes 4 servings –– 3.9 grams of carbohydrate per serving.
 

Garlic Eggplant & Zucchini

This recipe calls for your veggies to be grilled. To approximate this dish indoors, set your broiler pan on the highest rack. Broilers vary significantly, so check after 30 seconds to make sure yours isn't excessively hot.

• 1 medium eggplant (or 3 skinny Japanese eggplants)
• 3 small zucchini
• olive oil for brushing
• coarse Kosher salt and freshly-ground black pepper
• 3 cloves garlic, crushed
• 2 Tablespoons olive oil
• 1 Tablespoons red wine vinegar
• crushed red pepper
• 1/4 cup chopped fresh parsley (leaves only)

If using standard (globe-type) eggplant, slice into 1/2" disks. Salt generously and set aside for 20 minutes. Rinse and pat dry. If using Japanese eggplant, simply slice eggplant in half lengthwise. Slice zucchini in half lengthwise.

Brush vegetables with olive oil; salt and pepper. Grill over medium coals until somewhat softened and golden, about 4 - 8 minutes per side, depending on heat.

Meanwhile, combine garlic, 2 tablespoons of olive oil, and red wine vinegar. Remove vegetables to platter. Drizzle with garlic-oil-vinegar sauce. Sprinkle with fresh parsley and crushed red pepper to taste.

Makes 4 servings –– 4.7 grams of carbohydrate per serving.

Swiss Cheese Cobb Salad

• 1 (10-ounce) bag (6 cups) mixed salad greens
• 1/4 pound Swiss Cheese, cubed
• 1 medium (1 cup) green pepper, coarsely chopped
• 1 medium (1 cup) red pepper, coarsely chopped
• 1 medium (1 cup) tomato, coarsely chopped
• 1/4 pound Ham, cubed
• 2 hard-cooked eggs, chopped
• 3/4 cup Bleu Cheese salad dressing

Place salad greens on large platter or in large shallow bowl. Place cheese in row down center of greens. Place half of each remaining ingredient in vertical rows from cheese to one side of platter. Repeat on other side of cheese with remaining ingredients. Cover; refrigerate until serving time.

Serve with salad dressing.

Makes 6 servings –– 4.5 grams carbohydrate per serving.

Grilled Sirloin Salad

• 1 1/4 lb. boneless beef top sirloin steak, cut 3/4-inch thick Tenderloin may be substituted for top sirloin.
• 1 teaspoon fresh lemon juice
• 6 cups gourmet salad greens mix
• 2 medium plum tomatoes, halved lengthwise, then cut crosswise into slices
• 1/2 cup prepared ranch or blue cheese dressing
• salt

Seasoning:

• 1 teaspoon dried oregano leaves, crushed
• 1 clove garlic, crushed
• 1/4 teaspoon pepper

In a small bowl, combine seasoning ingredients. Press evenly into both sides of beef steak. Place steak on grid over medium, ash-covered coals. Grill, uncovered, 13-16 minutes for medium rare to medium doneness; turn occasionally.

Season steak with salt, as desired. Drizzle with lemon juice. Carve steak crosswise into thin slices.

In large bowl, combine salad mix and tomatoes; toss gently. Arrange beef on top of salad. Serve with low carb dressing of choice (Blue Cheese is terrific here!)

Makes 4 servings –– 3.9 grams of carbohydrate per serving.
 

Chocolate Chipper Cheesecake Crust:

• 1/4 cup almond or walnut flour (finely ground nut meal)
• 4 Keto Chocolate Biscotti Cookies - finely crushed
• 2 Tablespoons Splenda
• 4 Tablespoons butter - melted

Filling:

• 5 (8-oz) packages full fat cream cheese, softened
• 1 cup Splenda
• 1/2 cup DaVinci Sugar Free Vanilla Syrup
• 1 Tablespoon Oat Flour
• 1 Tablespoon sugarfree vanilla extract
• 3 eggs
• 1/2 cup sour cream
• 1 cup Sugar Free Chocolate Chips

Preheat oven to 350°F.

Mix the crust ingredients and press into bottom of springform or cheesecake pan.

Mix cream cheese, Splenda, DaVinci Sugar Free Vanilla Syrup, and vanilla extract with an electric mixer until blended. Add eggs one at a time, mixing on low after each, just until blended. Blend in oat flour and mix again. Then blend in sour cream.

Add Sugar Free Chocolate Chips and stir in gently with a large spoon (don't use mixer!) and pour over crust. (If you like, reserve some for top of cake ... when cake begins to "set", sprinkle additional decorative chips over top and finish baking.)

Bake 1 hour and 5 minutes to 1 hour and 10 minutes or until center is almost set. Run knife around the rim of the pan to loosen cake and allow to cool before removing the springform pan ring. Refrigerate overnight.

This makes a LARGE cake! Total carbs in cake: 102 At 20 servings: 5.1 carbs per slice. At 24 servings: 4.25 carbs per slice.

 Dr. Pepper Cake

• 1 1/2 cups high gluten flour
• 1 cup almond flour
• 1 cup granulated Splenda
• 1/4 cup Diabetisweet
• 1 Tablespoon baking powder
• 1 1/2 teaspoons cinnamon
• 4 Tablespoons Dutch-Process Cocoa powder
• 1/2 teaspoon salt
• 8 large egg whites (room temp)
• 1/2 teaspoon cream of tartar
• 3/4 cup cold Diet Dr. Pepper *
• 2 Tablespoons Buttermilk
• 4 large egg yolks
• 1/3 cup oil
• 2 teaspoons vanilla extract

 Grease and flour (use the gluten flour) two 8" or 9" round cake pans. Preheat oven to 325°F.

In large mixing bowl, sift together high gluten flour, almond flour, granulated Splenda, Diabetisweet, baking powder, cocoa, cinnamon, and salt. Set aside.

In another large bowl, whip egg whites until soft peaks form. Pause and sprinkle cream of tartar over egg whites, then continue beating until stiff peaks form.

In small bowl, mix cold Diet Dr. Pepper with egg yolks and whisk well. Add oil, buttermilk, and vanilla extract. Add egg yolk mixture to flour mixture and beat till smooth.

Add 1/2 of the whipped egg whites to the batter mixture and beat again until well blended (but no more than a minute.)

Then carefully add batter to remainder of whipped egg whites and mix gently using a rubber/plastic spatula, being careful not to break down whites, until batter is fully incorporated.

Pour into cake pans evenly and bake at 325°F for 20-30 minutes turning half-way through. Keep an eye on them and don't overbake. Baking time can vary a bit depending on oven, elevation, etc. Cake is done when lightly golden brown on top and puffed and cracked at edges. Remove from oven and cool for 10 minutes before removing from pan to cool on cake racks. When fully cool, assemble and frost with your favorite low-carb frosting. (A chocolate/peanut butter/cream cheese frosting is great on this cake!)

Keto product line. Recipes from a wonderful site Low Carb Luxury.

[hawkk]

I'm sure it's been posted somewhere, but just how many carbs is a person to have in a day?? Thanks!

[my_pointy_head_is_sharp]

That sounds good! I'm going to try it!

Place on a grill over moderate heat and cook, turning once, until the flesh is firm to the touch and opaque throughout.

One question, how would I cook it in my oven? In parchment? Not in parchment? In the broiler section? (I've never used the broiler before.) At 500 degress for 10 minutes? Or what do you suggest?

[umgud]

I am on a low carb diet of my own design. It's real simple. I quit 99% of sugars (candy, sweets, sodas, etc.), I've cut out the bulk of all high carb foods. It's not a strict well defined regimen. I just have to be creative, especially when traveling, which is often. You have to know that I ate poorly and excercised infrequently. My ideal weight should be around 165 lbs, but I balloened to 200 in the last few years. Since starting my low carb diet 3 weeks ago , I've lost 14 pounds! To me, this won't be a diet, but a new way to eat. I already feel better.

[Jen]

Keep me on the list, Carlo. LOVE your recipes.

One of my weaknesses is ice cream, but many of the low-carb varieties taste so bland and the texture is wierd. Ick! I recently found "Slender" brand at Kroger and it's really good! I can't tell the difference between it and regular ice cream and there are several flavors. Yummmmmmm!

[grimalkin]

He sounds like an a**... just smile and then forget about it.

I don't normally discuss how I eat with others. If they ask, I say that I don't eat sugar and flour. If they throw a bunch of negative opinions my way, I just say it's my business and not theirs.

[Tulsa Brian]

Hey, include me, too ;-)

[MosesKnows]

Here are some facts that can not be disputed

Whatever you eat is your diet and what ever diet you have will follow this simple basic fact. If you consume more calories than you expend in energy you will gain weight. You can count calories, carbs, votes, or the number of stars but that fact will not be altered.

Eat fruits, vegetables, beans, grains, and small amounts of fish for nutrition. All other foods are eaten for fun as they are unnecessary for a human's nutrition.