All posts by Rene Averett

Atkins Diet Tips, Healthy Life

Atkins Induction Eating Plan – Day 1

One of the questions that’s often come up on the Atkins support list on Facebook is what can I eat while I’m on Induction? People want menu ideas and recipes. Believe it or not, many delicious and satisfying meals come in at under 5 to 8 net carbs.

Recently, I decided to go back to Induction to try to get the weight loss kick started after gaining back about 25 lbs of my loss. Many factors contributed to this over the past year, such as eating out frequently, experimenting with new recipes, and some stress eating in the OMG, I have to try that! category. Now I have about 20 lbs more than I want on my body. So I’m going back to phase 1 to get back on track and I decided to document everything I eat for the next two weeks.

Even better, I am going to post my meals each day and give your the recipes or links to the recipes. I’ll even tell you which brands I use on some low carb items.

Day 1

To start this off, yesterday, June 6, 2017, this is what I had for each meal.

Breakfast:
Cream cheese pancakes, with butter and zero carb maple syrup (Mrs. Butterworth’s) and 2 strips of bacon. I also had a cup of coffee with 1 teaspoon creamer and liquid sweetener.
Total net carbs: 4

You can find the Cream Cheese Pancakes recipe here. I did make an adjustment or two to it, but I’ll post those changes in a couple of days when I make them again.

Lunch:

I had a quesadilla made with 1 slice of 1/4″ thick ham, 1 slice Swiss cheese, and a low carb whole wheat tortilla cooked in 1 tablespoon butter.
Total net carbs: 4 g

Super simple recipe and here’s how you do it. Sorry, I didn’t take a photo so next time, I’ll do that and post it here.

Ham and Cheese Quesadilla

1/2 slice 1/4″ thick Ham (5″ diameter slice)
1 slice Swiss Cheese
1 Low Carb Whole Wheat Tortilla (3 nc)
1 tablespoon Butter

In a heavy skillet, warm the tortilla so it is pliable, then remove and melt the 1/2 of the butter. Put the ham and cheese slice alongside the middle of the tortilla and fold it over to form a pocket, like a turnover. Cook in the butter for about three to four minutes until the cheese begins to melt and the tortilla is lightly browned. Turn the pocket over and add the rest of the butter, sliding the tortilla around in the skillet to get the butter on it. (Alternately, you can butter the tortilla top while it is cooking, then just flip it over.)

Cook another three to four minutes until the bottom side is browned. Remove to a serving plate.

Makes 1 serving

Nutrition Information:
Calories: 150 Fat: 9.0 g Net Carbs: 3.0 g Protein: 15 g

Dinner:

I had Roasted Chicken Thigh with Spicy Seasoning, 1/2 cup Broccoli spears with butter, and 1 cup Green Salad with Romaine lettuce, spinach, chopped zucchini, chopped cucumber, and 1/4 of an avocado chopped and 2 tablespoons Walden Farms Chipotle Ranch Dressing (0 carbs). Total net carbs: 6.1 g

For a night time sweet, I had two pieces of Russell Stovers Miniatures Chocolate Candy – 0 net carbs.
Total for the day: 17.1 net carbs

That included the 1 nc for my chewable Vitamin B12. Must look for sugar free next time I buy.

Simple Roast Chicken

(Pictured at the top of the page)

2 large Chicken Thighs or Breasts, skin on
1/2 tablespoon Spicy Rub (0 net carbs) *
Butter-flavored Cooking Spray or 1 tablespoon Melted Butter

Preheat oven to 385 degrees (F.) Put a sheet of aluminum foil over a deep-sided pan, such as a jelly roll pan or a pie dish.

Wash the chicken pieces and dry with a paper towel. Place on the aluminum foil and spray the pieces on top or brush melted butter over them. If any of the skin is tucked under the chicken piece, pull it out and spread it on the sheet so that it will crisp. Pat the seasoning into each piece of chicken.

Put in oven and cook for 50 minutes. Check that the chicken is done and the skin is crisp. Remove from the oven and let sit about 5 minutes before serving.

Makes 2 servings.

Nutrition information per serving (thigh):
Calories: 92.1 Fat: 7.1 g Net Carbs: 0.0 Protein: 6.8 g

Nutrition information per serving (breast):
Calories: 300.4 Fat: 19.2 g Net Carbs: 0.0 g Protein: 30.3 g

The chicken breast is actually 2 half breasts, which is how they are usually sold. If you find small chicken thighs rather than the bigger, plump ones, then count two thighs as one serving.

* I use Blazin’ Blends Zesty Seasoned Salt, 0 calories and 0 carbohydrates

Close up of the green salad.

Green Salad with Zucchini & Avocado

1 1/2 cups shredded Romaine lettuce
1/2 cup chopped Spinach leaves
1/4 cup Zucchini, chopped
1/2 medium-sized Cucumber, peeled and chopped
1/4 Haas Avocado, peeled
1/2 teaspoon Lemon Juice
2 to 4 tablespoons Walden Farms Chipotle Ranch Dressing

In a large bowl, preferably with a lid, combine the lettuce, spinach, cucumber, and zucchini. Cut the avocado into small pieces and place in a small bowl, then add the lemon juice. This will help to prevent it from going brown. Put the rest of the avocado in a plastic baggie with a little lemon juice.

Put the lid on the bowl and toss the salad to mix the vegetables in. Serve on the plate or in a salad bowl, then top with the avocado. Pour chipotle ranch dressing over the top.

Makes two 1 servings.

Nutrition Information:
Calories: 53.9 g Fat: 3.4 g Net Carbs: 1.6 g Protein: 1.5 g

Come back tomorrow for Day 2 on Induction.

Product Review

Product Review: Carb Counters™ Cinnamon Pita Chips

1 Comment

Looking for a tasty snack when you’re watching your carbs isn’t always an easy task. Recently, I ordered a bag, (4 oz.) of Carb Counters ™ Sweet Cinnamon Ovenbaked Pita Chips to try. I can report they are loaded with cinnamon and they are a satisfying treat to go with coffee or tea in the afternoon.

The pita base flavor is a little plain, but then pitas aren’t the epitome of bread flavor anyway. At least it tastes good and with the cinnamon and sugar substitute, you don’t really notice it.

Portion size wise, a serving size of 7 pieces is actually too many for my sweet tooth. Two of them will usually do me just fine. If you eat 7 pieces, the bag holds about 4 servings. This makes them a kind of pricey treat with a retail price of $8.39 from Dixie Diner. I ordered mine from Netrition.com for $6.49, which makes them a little more economical if you are placing a large order which will spread out the $6.99 shipping charge on it. Shipping cost is one of the problems with ordering these products online. I usually place a quarterly order at Netrition for all my needs and if I order more than $99, which is the norm, then my shipping is free.

So far as the low carb side goes, they are well within the low carb plan, even for those of use who can’t eat many carbs. The seven piece serving is 112 calories, but only 1 net carb. That makes it a very reasonable snack. Now, if you add a thinly sliced piece of apple* to your chip, it is really awesome and only about another half carb per chip.

Overall, I would give these a four tasty spoons rating. They are very good and satisfying, but I wouldn’t rush to keep them stocked in my house.

As an alternative, I would consider using a low carb tortillas (3 net carbs) and putting cinnamon, sugar, and butter on one, then popping it into the oven at 325 degrees to cook about 10 to 15 minutes to get it crisp, then cut or break into snacking pieces.

*When I say thinly sliced, I mean about 1/4 of a medium apple cut into 7 thin slices.

Beef, Italian Inspired Recipes, Main Dish, Pork, Recipes

A Twist on an old favorite comfort food

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This has been one of those months when too many things kept me from the kitchen to do anything more than reheat something or, for a few days when I had a stomach bug, just have soup. So not much posted for the month, but I did make this fabulous meatloaf yesterday and wanted to share the recipe with you.

You’ll also notice in the photo that I have a serving of cauli-rice and sweet potato on the side. I put a little of the pan juices from the meatloaf over the top for flavoring and moisture. The cauli-rice is a new product from Green Giant Foods, one of several cauliflower dishes they’ve put on the market. Look for a post in a few days with my product review on them. I can say that this was very tasty although I think a little extra seasoning kicks the flavor up a notch.

Most people don’t integrate the pasta sauce into the meatloaf, but put it over the top. I mixed mine in and it makes a delicious and moist meatloaf. Keeping it to low carb, I didn’t put any bread crumbs in it. This means it is more delicate than your regular meatloaf, but it will hold together.

Italian Style Meatloaf

1 pound lean Ground Beef (15% fat)
1 pound Ground Sausage
1 cup Pasta Sauce – (I used Pumpkin Pasta Sauce)
1 cup Onions, chopped
3 mini Sweet Peppers, chopped
2 Green Onions, finely sliced
1/4 cup Grated Parmesan Cheese
1 large Egg
1 teaspoon Italian Seasoning
1 teaspoon Salt
1/2 teaspoon Pepper
1/2 teaspoon Cayenne Pepper (optional)

Preheat oven to 325 degrees (F.)

In a large bowl, mix the ground beef and the sausage together. Add the onions, peppers, seasonings, and Parmesan cheese and mix together. Add the pasta sauce and stir in completely.

Place meat mixture in an oven safe pan, skillet, or large glass pan. Shape the meat into a loaf about 4 inches in depth and 6 inches wide. It should not touch the sides of the pan so that it will cook and brown around all exposed sides.

Meatloaf just out of the oven. I love my copper-clad square pan for making this and stews. It easily goes from stove to oven.

Bake for 50 to 60 minutes until the meat loaf is browned and the internal temperature is about 155 degrees. Remove from the oven and let sit 10 minutes before cutting. The meatloaf will cook a little more while sitting and will set up.

Use a sturdy pancake turner to cut and serve the slices. Makes about 8 servings.

Nutrition Information per serving:
Calories: 341 Fat: 22.8 g Net Carbs: 3.8 g Protein: 28.7 g

Note: This meatloaf can be stored in a container and frozen for up to three months, so if you have leftovers, that’s an option. It also makes a delicious sandwich filling.

Main Dish, Pork

Apples, Onions and Pork equals delicious

Pork chops cook quickly when fried and combine wonderfully with other flavors. One of my favorite recipes when I was a child was pork chops with apples and corn. Well, corn is a tough one to do on low carb and even apples push it a bit, but this recipe combines apples with onions for a really fantastic flavor that is still under 7 net carbs per serving.  My secret ingredient? Irish Whiskey. It brings a subtle flavor to the meal.

Whiskey Pork Chops with Apples

2 Pork Chops, about 3/4 inch thick (4 oz. each)
Seasoning Salt
Ground Black Pepper
1 teaspoon Olive Oil or Vegetable Oil
2 teaspoons Unsalted Butter
1/3 large Onion, sliced
1 Scallion, sliced
3/4 Apple, cored and sliced
1/4 cup Irish Whiskey plus water to make 1/3 cup

Wash the pork chops and pat dry with a towel. Trim off any large pieces of fat. Sprinkle with seasoning salt and pepper to your preference on each side. Heat a cast iron or copper clad pan over high heat, lower to medium high. Add the olive oil and swirl around the pan. Put in the pork chops and cook for about five minutes on one side so you get a good sear, then turn the chops over and cook another five minutes. Set aside on a warm plate. (Put the plate on the turned off burner next to where you’re cooking to get it warm or put it in a low temperature oven.)

Add butter to the pan to melt, then swirl it around the pan. Add the onions, scallions, and apples. Saute until the onions begin to caramelize, around eight minutes. Stir in the whiskey and water, then add the pork chops back to the pan.

Cook until the pork chops are tender, around another fifteen minutes. About half-way through, turn the chops over and pile the apple mixture on top. Cover with a lid and finish cooking until the pork chop is done.

Serve with mashed cauliflower and a salad to complete the meal.

Makes 2 servings.

Nutrition information per serving:
Calories: 378 Fat: 15.8 g Net Carbs: 6.8 g Protein: 32.2 g

Italian Inspired Recipes, Mexican/Spanish Recipes, Poultry, Recipes

For Cinco de Mayo, Italian Enchiladas

Happy Cinco de Mayo!

This is one of those holidays that’s like St. Patrick’s Day where it doesn’t matter what your heritage is, you celebrate the day because it’s fun. And in this case, the food is delicious and wonderful. Now for those of you who really Italian fun and maybe want to combine Italian with Mexican, I ran across this recipe for Italian Enchiladas. Why not? It combines two terrific food cultures and it tastes great. I adapted the recipe for my low carb lifestyle and I’m happy to share it. Viva la Enchilada!

Italian Enchiladas with Pumpkin Pasta Sauce

6 low carb Tortillas
3/4 cup Ricotta Cheese
1 Chicken Breast baked or roasted and chopped
3/4 cup shredded Mozzarella Cheese
1/2 cup chopped Baby Spinach
1 Egg
1/2 teaspoon Seasoning Salt
1/4 teaspoon Red Pepper
1/4 teaspoon Salt
1/4 teaspoon Garlic Powder
1/4 cup Salsa
3/4 cup Pumpkin Chipotle Pasta Sauce

Preheat oven to 350 degrees.

In a bowl, mix ricotta cheese, 1/2 cup mozzarella cheese, egg, and spinach.

Add 1/2 teaspoon seasoning salt, 1/4 teaspoon salt, and 1/4 teaspoon chile powder to a small bowl and mix together. Sprinkle over the chopped chicken and mix together.

Heat tortillas in a package in the microwave for 1 minute or warm individually on the stove. Wrap in a towel or foil to keep warm.

Spoon 1/4 of the ricotta mixture down the middle of the tortilla, top with seasoned chicken and roll up.

Spread 1/4 cup of the pasta sauce on the bottom of the baking pan or a stove-to-oven skillet, such as a cast iron or copper clad one. Place the rolled tortilla into the pan, seam side down. Prepare the next one and place it into the pan until all are done. Pour the remaining pasta sauce over the enchiladas and top with the rest of the mozzarella cheese.

Bake for 30 minutes until the cheese is lightly browned and it bubbles around the edges. Let cool for about 15 minutes, then serve garnished with chopped scallions and sour cream, if you wish.

Makes 4 servings: (one enchilada per serving)

Nutrition Information:
Calories: 178.2 Fat: 10.7 g Net Carbs: 4.0 g Protein: 14.4 g

Another view of the Italian Enchilada on a not-so-colorful plate.

For this recipe, I used a very tasty Pumpkin Pasta Sauce from Cucina Antica. It is lower carb’d than others that I looked at although I also like Raley’s Pumpkin Chipotle Pasta Sauce as well. You can use a regular pasta sauce if you prefer rather than going with the pumpkin one.

Are you going to give this recipe a try? Let me know what you think.