Tag Archives: Atkins friendly recipes

Recipes, Vegetables & Salads

Summer’s End with Greek Style Spaghetti Squash

Luckily for us, summer’s end doesn’t mean the end of many of the vegetables we’ve enjoyed all summer, like broccoli, zucchini andbell peppers since so many of these are easily brought in from sunnier climates where they grow in the winter.  It does mark the start of the late fall vegetables, like pumpkins, acorn and butternut squashes, and spaghetti squash, when they will be more readily available.  In fact, some of you may have some growing in your garden.  Not so here, but the market had a steady supply of these through the summer and I hope to see more of the less common ones showing up soon.

For now, here’s a recipe that combines spaghetti squash with broccoli in a Greek-style dish.

Greek Style Spaghetti Squash

2 cups Spaghetti Squash, cooked
1 cup Broccoli, chopped and par-boiled
2 tablespoons Sour Cream
1 teaspoon Oregano, ground
1 teaspoon Lemon Juice, preferably freshly squeezed
1 cup Spinach, fresh and chopped
1/2 teaspoon Garlic, minced
1/2 teaspoon Pepper, black
1/2 teaspoon Parsley, dried or 1 tablespoon fresh
1/2 teaspoon Sea Salt
2 tablespoons Butter or Olive Oil

If you haven’t already cooked the spaghetti squash, do it before starting. You can cut it in half and bake in the oven, face down on a foil-covered baking sheet for 30 to 40 minutes at 350 degrees (F.) Or pierce the squash a few times with a knife, wrap in plastic wrap and microwave for about 5 minutes.   Cut the squash open and remove the seeds, then cut or pull the stands of squash away from the shell and separate into strands.

Cut broccoli into pieces. Bring a medium pot of water to a boil, then add the broccoli and cook for 1 minute once the water comes back to a boil. Drain in a colander to get as much water off as possible.

In a large skillet, add butter or olive oil and heat about 1 minute on medium high heat. Add garlic and saute a minute or two. Add the spaghetti squash and broccoli and cook, stirring a little, for about five minutes. Add the seasonings, lemon juice and sour cream and stir in, then add the spinach. Cook until the spinach wilts, then serve.

Makes 4 servings.

Nutrition Info:
Calories: 52.7 Fat: 1.7 g Net Carbs: 6.4 g Protein: 2.0 g

 

Desserts, Recipes

Pumpkin Season! Low Carb Pumpkin Pie Cupcakes

A couple of weeks ago a recipe popped up on Facebook for Pumpkin Pie Cupcakes and I love almost anything made with pumpkin.  So I decided to make them low carb.  No, not just low carb, but also gluten free for those  of you who have issues with wheat flour.  The recipe has a few incarnations on the web, so I am not sure who actually came up with it, but it may be from here.  This version evolves from the original and it is pretty darn good.

A couple of things, though.  Definitely use paper baking cups so you don’t have a mess trying to get these out of a cupcake mold.  I used silicon molds that you can flex to remove the baked goods and they didn’t come out cleanly.  Which brings up the other thing, which is to cook them until a toothpick inserted in the middle comes out dry.  Mine was a little moist and I thought it would set up once it cooled, but it didn’t set up well enough to come out without leaving bits behind in the mold.  It also didn’t separate into a pie center with the surrounding crust, but the taste is definitely a pumpkin pie.

Smaller sized recipe makes 6 to 7 cupcake-sized pies.

Low Carb, Gluten Free Pumpkin Pie Cupcakes

1 cup Pumpkin Puree
1/4 cup Sugar Substitute
12 tablespoons Brown Sugar Substitute
1 large Egg
3 tablespoons Liquid Egg Whites
1/2 teaspoon Vanilla Extract
1/4 cup plus 2 tablespoons Unsweetened Almond Milk
1/3 cup Almond Flour
1 teaspoons Pumpkin Pie Spice
1/8 teaspoon salt
1/4 teaspoon baking powder
1/4 teaspoon baking soda

Preheat oven to 350 degrees (F.)  Line a 6 cup muffin tin with silicon liners, foil liners or paper lines sprayed with cooking spray.  If you use paper liners, just serve them in the paper.

In a medium bowl, mix the pumpkin, sugar, brown sugar substitute, egg, egg white, vanilla extract and almond milk until blended.  Add the almond flour, pumpkin spice, salt, baking powder and baking soda to the mixture.

Fill each muffin cup with 1/3 cup of the mixture. Bake for 25 to 30 minutes, use the toothpick method to check that it is done, then remove and let cool completely.

Remove cupcakes from pan and chill in the fridge for 3 until ready to serve.  Top with whipped cream or frozen topping.   Makes 6 to 7 cupcakes.

Nutrition Info: (Per cupcake)
Calories: 59 Fat: 2.8 g Net Carbs: 2.9 g Protein: 2.9 g

 

Curds and Jellies, Recipes

Luscious Low Carb Lemon Curd

Lemon curd is one of those delicious and versatile fruit jams that can just make a scone extra delicious or become a yummy filling between cake layers. Or just mix it in with vanilla yogurt to make a delicious treat. This low carb version is easy to make. Thanks to low carb sugar alcohols, like Xilitol and Sorbitol, they are really sugar free and taste absolutely wonderful. I use Ideal sugar, but there are many brands.  Some  groceries and health food stores carry these. You can also use Stevia, if you prefer.

I just made a batch of lemon curd for the niece-in-love for her birthday since it’s a favorite of hers, so it seems like an ideal time to share this recipe.

Low Carb Lemon Curd

3 large Eggs
3/4 cup Sugar Substitute
1/3 cup Lemon Juice
1/4 cup Butter
2 teaspoons Lemon Pulp (optional)
1 teaspoon grated Lemon Zest (optional)

If you start with fresh lemons, it will take about three average-sized lemons to make 1/3 cup.  Grate the lemon zest first.  Then roll the lemon on a counter to break down the pulp inside and make it easier to squeeze the juice out.  Cut in half, remove as many seeds as you can, then squeeze  the juice into a bowl.  Scrape out some of the pulp after squeezing.  Remove any seeds that got into the juice.  Put the juice and pulp into a food processor and pulse a few times to get it smooth.

Bring water to a boil in the lower pan of a double boiler or in the larger of two pots that will stack one in the other. Reduce to a simmer and whisk eggs, sugar, and lemon juice in the top pot until it’s mixed well. Make sure to break any lumps in the mixture as you are stirring.

Continue stirring until it thickens, about 8 to 10 minutes.  This does not have to be continuous, but you do have to stir frequently.  Remove from heat.  If there are lumps, press through a mesh strainer to remove them.  Fold in butter and lemon zest until they are completely mixed into the curd. Cover with plastic wrap and let it cool in the fridge.

Put in a jar, refrigerate and use with scones, muffins or toast, or whatever inspires you.  Keeps from two to three weeks in the refrigerator, if it lasts that long.

Makes a little over 1 cup – about 16 one tablespoon servings

Nutrition Info Per recipe:
Calories: 685.2 Fat: 60.5 g Net Carbs: 13.5 g Protein: 20.5 g

Nutrition Info Per serving:
Calories: 42.8 Fat: 3.8 g Net Carbs: .8 g Protein: 1.3 g

 

Condiments and Sauces, Main Dish, Poultry, Recipes

Peachy Keen Grilled Chicken with Peach Salsa

Chicken with Peach Salsa with a side of sauteed Broccoli and Kale with Raspberry Vinaigrette.

Confession right up front here, I adore peaches.  When I started the Atkins diet again four years ago, I was dismayed to see that peach was only an acceptable food in phase 4, the maintenance phase of the program.  I eased them back into my program about a year ago as I do consider myself basically on maintenance at this point.

So image my surprise when I got a regular update from Atkins touting this wonderful recipe that included a peach salsa and it said it was ok for phases 2 to 4.  That would be any time after the two-week induction phase.  Good news for all of us, but with all things that are too good to be true, it doesn’t mean you can go crazy with it!  You still need to watch the carbs because a medium peach is 9.1 g of sugar and that registers as 9.9 net carbs of the 10.1 carbs in it.  That can be a bump in your daily allotment.   So use in moderation.

So, peachy keen.  I was anxious to try this recipe from Atkins, but I did make a couple of modifications to my version.  It is absolutely wonderful, moving into the “make often” list.  And when I served the peach salsa up, I found it was more than enough for the chicken and actually got three large servings from it.  I put the last serving away and used it for two smaller servings as a side dish with Chicken Alfredo the next night.  The salsa would also be wonderful with grilled, broiled or braised white fish and I just bet it would be great with pork chops.

Grilled Chicken with Peach Salsa

My version of the Atkins recipe is almost identical to theirs except I substitute bell pepper for the jalapeno pepper. Love jalapenos, but my stomach isn’t so crazy about them as I age. Besides, I had a Mexi-red pepper from m garden to add in.

2 chicken breasts halves (about 4 to 5 oz each)
1/2 Teaspoon ground Cumin
1/2 Teaspoons Red Chili Powder or Cayenne Pepper
1/4 Teaspoon Onion Powder
1/4 Teaspoon Salt
1/4 Teaspoon ground Black Pepper
3 Teaspoons Olive Oil, divided
1/2 Peach, firm, but ripe, about medium-sized, diced
1/4 cup Bell Pepper, diced
1/4 cup Red Onion, diced
1/2 medium Tomato, diced
1 1/2 Tablespoons fresh chopped Cilantro
1 teaspoon Sugar Substitute
1 Tablespoons fresh Lime Juice

In a small bowl, combined the chile powder, cumin, salt, pepper, and 2 teaspoons olive oil to make a paste. Rub 1/2 the paste into the top of the chicken breasts, turn them over and rub the rest onto the back. Let the chicken marinate while you prepare the salsa.

If you are using a grill that take 10 to 20 minutes to warm up, now is the time to start pre-heating.  I use a Foreman Grill for two, which is large enough for two small chicken breasts and takes about 5 minutes to do the job. It only takes a short time to warm up, so I go ahead with the salsa before warming the grill.

Chop the peaches, bell pepper, onion and tomato into bite-sized pieces. Be sure to remove the membranes on the pepper as well as any excess seeds or juices. Place in a small bowl. Add the cilantro, lime juice and sugar substitute with 1 tablespoon olive oil. Mix the oil and fruit, adding salt and pepper to season. Cover and refrigerate until the chicken is grilled. This can be prepared ahead of time and it will keep a couple of days in the refrigerator.

Grill the chicken until it is done and juices run clear. Place the chicken on serving plates and top with the peach salsa.

Makes 2 servings.

Nutrition Info per serving
Calories:272.5  Fat:13.4 g  Net Carbs: 6.5 g  Protein: 29.8 g

Peach Salsa only
Nutrition Info per serving – 4 servings per recipe
Calories:44.9  Fat: 3.6 g  Net Carbs: 3.0 g  Protein: 0.4 g

 

 

Beef, Breakfast & Brunch, Recipes

Not-Quite-Traditional Corned Beef Hash

I had some left over corned beef and even though I have a great corned beef hash recipe, I wanted to try the more traditional version.  But it isn’t quite the traditional version since I used other root vegetables than potatoes for the hash.  While it doesn’t have the starch from potatoes to glue the hash together, it is still a very tasty dish with lots of wonderful flavor from my selected root – turnips and rutabagas, plus the addition of Irish cheddar cheese.

Just a note here, in the US, we call the purplish vegetable with the orange flesh a rutabaga, but I understand that in Ireland, and possibly other European countries, it’s referred to as a turnip.  Where US turnips are the white vegetable with a purplish blush skin.  Parsnips, on the other hand, look like a big white carrot and are higher in carbs.

Corned Beef Hash with Eggs

1 tablespoon Olive Oil
1/2 cup Onion, chopped
1 cup Turnips and 1 cup Rutabaga, peeled and cut into 1/4 inch cubes
12 oz. cooked Corned Beef, cubed
1/2 cup Bell Pepper
1 tablespoon chopped fresh Parsley
1/8 teaspoon dried Thyme leaves
Salt to taste (optional)
1/4 teaspoon ground Black Pepper, or to taste
1/4 cup Kerry Gold Irish Cheddar, shredded
4 Eggs, fried
1/4 cup Beef Broth
OR 1 teaspoon Better than Bullion Beef in 1/4 cup hot water.

 Peel turnips and rutabagas and cut in half, then into quarters.  .  Put into a pot and add enough water to cover.  Cook for about 20 minutes, then check for fork tender.  The turnips will probably cook faster than the rutabaga, so remove to a colander to cool, add more water to the pot if necessary and cook the rutabagas another 20 minutes, until they are also fork tender.  Drain and cool.  Dice turnips and rutabagas into 1/4 inch cubes.

Heat olive oil in the skillet over medium heat, add the onion and cook until it turns golden brown. Stir in the corned beef and cook a few minutes, stirring now and then. Add beef broth or bullion and seasonings and stir. Add the root vegetables. Continue cooking about 10 to 15 minutes, stirring occasionally until vegetables are tender and meat is hot.

Remove from heat and stir in the cheese. Serve with a fried egg on top, garnished with a few green onion slices, if you like.

Makes 4 servings

Nutrition Info per serving
Calories: 383.2 Fat: 25.5 g Net Carbs: 5.8 g Protein: 26.6 g