Category Archives: Sandwiches

Atkins Diet Tips, Breads, Breakfast & Brunch, Healthy Life, Main Dish, Pork, Recipes, Sandwiches, Vegetables & Salads

Induction Eating Plan – Day 4

Back again, with more options for staying on a low carb diet during Induction or Phase 1. This is the toughest part of doing the diet because your body is adjusting to the additional fat and the sudden reduction in starches. Since I was never totally off the eating plan, just over-extended my carbs some, I haven’t experienced what is often called Atkins flu, which is the dizziness and general malaise that comes with it.

So for Day 4, here’s the meal plan:

Breakfast:

Food NC
Cloud Muffin 1.9
Cinnamon 0.2
Butter 0
Tea 0
B12 Gummie 1

 

Cloud Muffin

This is a newer recipe from Atkins that I hadn’t seen before. It’s very simple to make and tastes pretty good. It’s got cream cheese in it, so it’s hard to go wrong.

1 oz Cream Cheese
1 large Egg
2 tablespoons Vanilla Whey Protein
1/4 teaspoon Baking Powder

I omitted the baking powder as I don’t see what good it actually does. It doesn’t have anything to act on in the ingredients.

Put the cream cheese into a microwavabe bowl or mug. Heat for about 10 seonds to warm the cream cheese, but not melt it. Add the egg and whisk it until it is blended with the cream cheese. Add the whey protein powder and baking powder, then whisk to mix into the cream cheese until it is smooth.

You can make this either sweet or savory by mixing in whatever you’d like with it. I add 1 tablespoon sugar substitute for a sweet muffin and 1/2 teaspoon of cinnamon.

Cook in the microwave for 1 minute. Remove and let it sit for a couple of minutes, then remove from the bowl or mug. If it doesn’t release easily, run a knife around the edges to push it loose.

Cut in half and butter or you can pop it into the toaster and get it more crispy.

Makes 1 muffin.

Nutrition information:
Calories:225 Fat:14.6 g Net Carbs:2.4 g Protein:20.9 g

Atkins advises you use a Vanilla Whey Powder that is 1 net carb or less per scoop. I have one that comes in at 1 net carb, but there aren’t many that low.

Lunch:

Food NC
BTLA 1.1
Tea 0
Bread 2.4

 

Bacon, Tomato, Lettuce and Avocado Sandwich

Or BLTA, if you prefer. A great stand-by sandwich. I used the same muffin bread I made my mozzarella cheese sandwich with, so refer to yesterday’s post for that recipe.

Filling only:
2 slices thick bacon, cooked
2 pieces of Lettuce Leaves
1 tomato slice, about 1/4 inch thick
1/4 Avocado
1 tablespoon Mayonnaise

Scoop the avocado out of the skin and mash with a fork. Cut the bread in half across the middle and toast it. Spread mayonnaise on the inside of the bun. Spread the avocado on the bottom piece, then put a piece of lettuce on top. Next add the tomato slice, then the bacon on top of that. Put another piece of lettuce on top before capping it with the top piece of bread. Simple.

Put on whatever low carb bread you prefer.

Nutrition Information:
Calories: 238 Fat: 22.7 g Net Carbs: 1.6 g Protein: 4.3 g

Be sure to add the carb count for the bread. Here’s a tip, you could put it on the Cloud Bread recipe above by making it a savory bread. Add a pinch of salt, a tablespoon of Parmesan Cheese and any savory seasoning you prefer.

Dinner:

Food NC
Sausage with Turnips,Peppers & Onions 5.9
Salad with Pico de Gallo 1.2
Chipotle Ranch Dressing 0

Sausage with Turnips, Peppers, & Onions

1 medium Turnip, diced
4 mini Sweet Peppers, sliced
1 small Onion, diced
20 Lil’ Smokies Sausages, cut into thirds
1 teaspoon Garlic, minced
1 tablespoon Butter
1/2 teaspoon Spicy Seasoning
1/2 cup shredded Cheddar Cheese (optional)

Put the diced turnips in a small pot of water and bring to a boil. Reduce heat to a high simmer and cook for 15 to 20 minutes until the turnips are fork tender. Drain water and let dry a little.

In a non-stick skillet, melt butter over medium high heat, then add onions, garlic, and peppers. Cook until the onion is just tender. Add the turnips and seasoning. Cook until the turnips are slightly browning, then add the sausages and stir in. Cook another five or ten minutes until the sausages are heated well. Add cheddar cheese, if you are using it, and stir until it is melted.

Makes 4 servings.

Nutrition information per serving (with cheese):
Calories: 244.5 Fat: 20.8 g Net Carbs: 5.9 g Protein: 6.9 g

Note: I used Lil’Smokies because I had some in the freezer. You can use any sausage you want in this. Just check the carb count. 20 smokies equal 4 servings at 2 net carbs a serving, so that is your target carb count for the sausage. You can probably go lower.

That’s it for the day. Be back tomorrow with Day 5 of the plan. Hope this is giving you some ideas of how versatile the low carb plan can be. Let me know if you have any specific questions or want to know if you can eat a certain food on induction.

Appetizers, Breakfast & Brunch, Recipes, Sandwiches

Sassy Salmon Spread for Tea Sandwiches

As I mentioned last week, I was helping with a tea party for a dear friend’s 90th birthday, which was on Saturday, Valentine’s Day. What a great party it turned out to be!

I posted the recipe for the Curried Chicken Sandwiches last week and this week, I am bringing you the recipe for the Smoked Salmon Spread. This is a fantastic and easy sandwich spread that incorporates the salmon into cream cheese to produce a lovely pink colored spread. I added a little dill to it along with a bit of red pepper. The result is delicious and has just a hint of bite. I forgot to take a photo as soon as the sandwiches were set out, so my photo shows most of the top layer of the carrier gone. I didn’t get any photos of the ones on my low carb focaccia bread, btu I can tell you, they were wonderful! You can use the spread on vegetable rounds, like cucumber or zucchini, instead of bread. Or you can put it on low carb crackers or Oopsie Rolls cut into finger-sized sandwiches.

Smoked Salmon Spread

4 oz. Cream Cheese, softened
1/2 tablespoon Heavy Cream
3  tablespoons chopped Cucumber
4 ounces  cold Smoked Salmon, thinly sliced
1/2  teaspoon  Lemon Juice
1/4 teaspoon dried Dill
1/8  teaspoon  ground Red Pepper
12  Low Carb Bread slices or 24 slices of thinly cut zucchini
1/4 cup Green Onions, chopped

Reserve 1 oz of the salmon for topping.

Process cream cheese and cream in a food processor until smooth, stopping to scrape down sides.

Add the chopped cucumber, 3 oz. of salmon, lemon juice, red pepper and dill; process until well blended.

Use low carb bread of your choice or thinly slice two or three large zucchini’s to use as a base. You could also serve on sliced cucumber rounds. I used low carb focaccia bread for my sandwiches. You could also use Oopsie Rolls as a base – make them into bread-sized squares.

Spread each slice of bread with the filling. Slice the bread into triangles or cut in half.  Top each sandwich with a small piece of smoked salmon and a sprinkling of green onions. Refrigerate for at least two hours before serving.

Makes 24 finger sandwiches.

Carb counts don’t include the bread or vegetable base, so that needs to be added.

Filling Only:
   Nutrition Info per recipe:
     Calories: 587  Fat: 49.8 g  Net Carbs: 7.3 g  Protein: 30.2 g

   Nutrition Info per sandwich – 24 yield:
     Calories: 24.5  Fat: 2.1 g  Net Carbs: 0.4 g  Protein: 1.3 g

Appetizers, Breakfast & Brunch, Recipes, Sandwiches

A Curried Chicken Tea Time Sandwich

Curries are very popular in Britain, so it’s no surprise that there’s a lovely curried chicken tea sandwich on some menus.  Happily, it’s an easy recipe to adapt to low carb and easy to make.  I am co-hosting a birthday tea for a dear friend who is turning 90 on Valentine’s Day and I plan to bring these sandwiches along with smoked salmon and cream cheese ones. These are colorful and delicious.  They also make a great luncheon open-faced sandwich.

The bigger challenge with these is the low carb bread.  You can make your own.  I made a low carb focaccia-style bread for this and that worked perfectly.  Or you could try this flat bread with it.  You can also spread it on low carb tortillas and roll them up, then slice into a pinwheels.  Or you can ditch the bread altogether and spread it on zucchini cut lengthwise to make the base.   However you do it, if you like curry, you’re going to love it.

 Curried Chicken Tea Sandwiches

1/4  cup  Unsweetened Flaked Coconut, re-hydrated
2 tablespoons Coconut Milk or Heavy Cream
1 teaspoon Sugar Substitute
1/2  cup  chopped or slivered Almonds
1  (8-ounce) package Cream Cheese, softened
2 tablespoons  sugar-free Orange Marmalade
2  teaspoons  Curry Powder
1/8  teaspoon  Salt
1/8  teaspoon  Pepper
2 cups  diced cooked Chicken
12  (1/2-inch-thick) slices low carb Bread
1  tablespoons diced Green Onions or fresh Parsley.

To rehydrate the coconut, place in a shallow bowl, add 1 tablespoon coconut milk or heavy cream, 1 tablespoon water and sugar substitute. Stir together, then let sit for at least 15 minutes.

In a medium bowl, add the softened cream cheese and 1 tablespoon heavy cream and beat until smooth. Add the salt, pepper, curry powder and orange marmalade and mix in. Reserve 2 tablespoons of the almonds and mix the rest into the cream cheese mixture.

In your food processor, put in chunks of chicken meat and pulse a few times to chop it to small pieces. Don’t cut them too small, but it will make the mixture easier to spread on the bread if the piees are about 1/4″ . Alternately, chop the chicken finely on a cutting board. Stir the chicken into the cream cheese mixture.

For Tea:
Spread the mixture evenly on the bread slices, trim the crusts. Top with a few pieces of the reserved almonds and green onions. Cut each slice into 3 finger sandwiches. Makes 36 finger sanwiches.

For Luncheon:
Spread the mixture evenly on the bread slices and top with almonds and green onions or parsley. Makes 12 open-faced sandwiches.

Nutrition Info per finger sandwich (filling only):
Calories: 45 Fat: 3.3 g Net Carbs: 0.7 g Protein: 03.4 g

If your bread is 2.0 carbs per slice, your net carbs per finger sandwich would be about 1.4 net carbs.

Nutrition Info per luncheon sandwich (filling only):
Calories: 135 Fat: 9.9 g Net Carbs: 2.1 g Protein: 10.2 g

If your bread is 2.0 carbs per slice, your net carbs per luncheon sandwich would be about 4.1 net carbs

I’d love to hear how you like this if you try it and how you serve it.    Please send me comments.

Breakfast & Brunch, Recipes, Sandwiches

Super Ham and Egg Sandwich

This is another delicious sandwich for the Breakfast Sandwich Maker. This is a sandwich that I like for lunch as well. Look at that fluffy egg layer! It’s easy to add ingredients to personalize it.

Tillamook Ham And Egg Sandwich

1 to 2 slices of thinly sliced Ham or Canadian Bacon
1 Egg
A few leaves of Baby Spinach
2 thin slices of Tillamook Cheddar Cheese
1 low carb Biscuit or Roll

Preheat the sandwich maker and spray with cooking spray.

Lightly butter the cut side of the muffin or roll, spread the pesto sauce on the top half. Scramble the egg in a small bowl with cream, salt and pepper to preference.

In the lower section of the sandwich machine, put the bottom muffin half and top with ham, then the cheese. Lower the top section of the cooker, make sure the middle plate is closed, Pour the egg into the upper section. Close the lid and cook for two minutes to allow the egg to set. Open the top section and put in the leaves of spinach and the top of the muffin on top of the egg and cook another 2 minutes.

Turn middle section plate to the left, use a hot pad or hand cover, then lift the bottom section handle to remove the entire sandwich from the plate.

Remove the top of sandwich and add mayonnaise on the bread, if you like.

For a variation, use two bacon strips broken in half in place of or in addition to the ham.

Nutrition Info:
Calories 255.3  Fat: 18 g  Net Carbs: 1.7 g  Protein: 18.4 g

Nutrition is for the filling only. Add in the count for whatever bread option you use.

Originally POSTED BY RENE AVERETT AT 4/19/2013 12:27 PM

Breakfast & Brunch, Recipes, Sandwiches

Turkey & Bacon Cheddar Melt

I love doing a hot sandwich for lunch and this is really a great-tasting one with turkey, bacon (how could you go wrong?) and an egg thrown in for extra goodness and it helps keep you feeling full longer. This open-faced sandwich is easily done with a Hamilton Beach sandwich maker. No, I am not promoting them, just saying. But I do include directions to do it without this unit. It just takes a little more work. For a gluten-free option, use an Oopsie Roll (recipe link below) for the base.

1 slice Turkey breast meat, 1/4″ thick
1 slice thick Bacon, cooked
1 oz Cheddar Cheese
1 tablespoon Ricotta Cheese
1 Egg
1 splash Heavy Cream (about 1 teaspoon)
Pepper, dash
1 teaspoon Onions, dehydrated flakes or 2 teaspoons freshly chopped onions
1 slice Ripe Tomato, medium, 1/4″ thick
1 slice Low Carb Bread or 1/2 low carb bun or 1 Oopsie roll *

Simple Flax Yeast Sandwich Roll or Low Carb English Muffin or Savory Sandwich Rounds or the Oopsie Roll from Your Lighter Side’s web site.

With the sandwich maker:

Plug in the sandwich maker to warm up. Spray the cooking surfaces with cooking spray.

Take 1 slice of bread cut into a round or 1/2 of a sandwich round cut across the middle to form two rounds.  Butter the top. Set aside.

Cut the turkey slice in half if it is oblong so that it will fit on the bread. Cut or tear the cooked bacon into two pieces. Place on top of the bread round.

In a small container — I like to use yogurt cups for this – break the egg, add ricotta cheese, salt, pepper, and onions and stir it well. Add a splash of cream and about 1 tablespoon of shredded cheese. Mix it all together.

When the cooker is hot (usually by this point), put the bread half with the turkey and bacon into the bottom well. Sprinkle half the cheese on top. Lower the top well down, making sure the plate handle is all the way to the right. Pour the egg mixture in and close the lid. This may puff up and raise the lid, but don’t worry about it.

Cook for about 4 minutes. Raise the top lid and put the sliced tomato on top and close the lid again. This will grill the tomato a bit. Cook one more minute, unplug the unit, then slide the top plate to the left so the egg slides down on top of the meat and bread. Lift the bottom well up and use a spatula to lift the sandwich to a microwaveable plate. Sprinkle the rest of the cheese on the top and put in the microwave for about 30 seconds to melt the cheese.

Enjoy. I like to add a little mayonnaise at this point, but that is optional.

To make without a fancy sandwich maker:

Heat oven or toaster oven to 350 degrees F.

Toast the bread and butter it. Cut the turkey and bacon slices in half and grill in a small pan to heat it through. Remove to the bread and sprinkle cheese on top.

Mix the eggs, ricotta cheese, cream and onions as described above. Heat 1 teaspoon of butter in the skillet and use an egg ring or a tuna can that both ends have been cut out as a mold. Pour the egg in and press down on the ring with a spatula until the eggs have set up enough that they don’t leak. Put a lid or a pan over the top and reduce the heat to medium. Cook until the egg is almost set, then flip over if you want the top firmer.

Use the spatula to lift the egg to the meat and bread. Quickly fry the tomato slice to just tender, then put it on top of egg and sprinkle cheese over the top. Put in an ovenproof pan in the oven for about five minutes until the cheese is melted. Or you can put it in the microwave for about 30 to 40 seconds.

Makes one serving.

Nutrition Info for the egg filling only:
Calories: 318 Fat: 28.9 g Net Carbs: 3.8 g Protein: 24 g

The breads will add between .6 g (Oopsie roll) and 2 g

I used a Wheat Germ and Flax Round, cut in half for 1.2 carbs.

Here’s a tip for cooking your bacon with less mess and fuss – bake it!

Originally POSTED BY RENE AVERETT AT 9/26/2013 9:35 AM