Meatloaf:
For this one you basically following the directions on the Mix, except you leave out the bread crumbs. Heat oven to 400 F. Mix all of the ingredients, except the tomato sauce, in a mixing bowl. Pour this concoction into a pan (I use a flat 9" glass bowl about 3" high). Pour the Tomato Sauce of the top. Place in oven for 1 to 1 1/2 hours.
Chicken Primavera
This may not really be Chicken Primavera, but it tastes great. Cook the Chicken Breast by boiling, grilling, baking, microwaving (careful not to make it chewy), or any way you like. Sometimes I fry it up in a little canola oil. Place chicken on a plate. Add Spaghetti Sauce and Cheese to cover the chicken. Microwave or heat enough to melt the cheese. Add Garlic Powder and Italian Spices to taste.
Bacon Cheese Hamburger
Cook the hamburger any way you like. You can fry, grill, broil, bake, boil, etc. Now you're wondering how you can make a hamburger without bread. It's really simple. You just use large leaves of Lettuce instead of bread. I think Tomales are made the same way except they use corn husks. So all you need to do is break of two large lettuce leaves (sometimes you just need one) and place the Burger on the leaf. I usually take the leaf and lay in on a plate. Then add some cheese first so the heat of the burger will melt it. Then place the burger on the cheese. Then I add mustard, pickle, bacon, a little onion and some tomato. You can also put a little tomato sauce on to substitute for Ketchup, but I usually leave that off. You have to watch how many carbs you're using here. The Onion and Tomato are the ones to watch because they're the main source of carbs here.
Strawberries
This is a great dessert. (Of course you can't have this until you get to Ongoing Weight Loss or Maintenance. Measure the Strawberries carefully to make sure you don't get too many carbs. 1 cup of Strawberries is 10.5 g of carbs. You could easily go over budget if you're not careful.) Thaw the Strawberries until they're crunchy. You can let them sit out or put them in the microwave. Carefully slice the Strawberries (the knife might slip). Put the Strawberries in a blender and add some Heavy Cream and sweetener. Stir these into the Strawberries to form an ice cream-like consistency. Sweeten to taste. If you want to put it back in the freezer you can get it closer to ice cream, but it's easy to get it too frozen. I've tried using an automatic ice cream maker with sliced strawberries, heavy cream, and sweetener, but it takes too much cream. You really want most of the dessert to be Strawberries.
Eating Out : Bar-B-Q, Steak, Salad
This is really an idea for eating out. There are several things you can have when you're out, but Bar-B-Q, Steak, and Salad are available at most nicer restaurants. You can also get Fish or Ribs.
Chicken Cor Don Blu
There are some spices missing from this one but it's still tasty. Cook the Chicken Breasts by baking or boiling. Place the slice of Ham between two pieces of Chicken and cover with Cheese. Melt the Cheese in the microwave. Serve with Mustard.
Ham & Cheese Roll up
This is great for snacks or parties. Lay the Ham flat on a microwave safe plate. Put some Cheese on the ham. Put the plate in microwave and nuc it until the cheese starts to melt. If the cheese gets too hot you won't be able to roll it up. Take the plate out of the microwave and roll the cheese up in the slice of ham. The only source of carbs is the cheese.
Ham & Cheese Omelet
You'll need to use a non-stick frying pan to make an omelet. You can use a little olive or canola oil if you like. Break the Eggs into a mixing bowl and mix them up with a fork or whisk. Heat up the frying pan a little and pour the eggs in before it gets hot. When the eggs get cooked enough to turn over, flip it. If you're really good you can flip it without a spatula, but you risk dropping the egg on the stove or floor (good luck). When the egg is cooked, put some chopped Ham and Cheese on top of the egg. Fold the egg (you'll need that spatula here) and let the cheese start to melt. Take the fold egg out of the pan and put it a plate. You can add other low carb foods to your omelet if you like. I like to put a little salsa on mine, but check the label carefully. A lot of salsas have sugar or corn syrup in them.
Breakfast
When choosing breakfast, most of the classic items are on the diet. I have listed a few that I like. If you choose Scambled Eggs, make sure there isn't very much milk in them. The milk adds carbs, but typically a small amount is used.
Salad
I get shredded lettuce when it's on sale, but you can get a head and cut it up yourself. Add the cheese, bacon, and ham to the lettuce. Slice the boiled egg into slices and place those on the salad. Add the salad dressing and enjoy. You can add other things allowed on the low carb diet to make the perfect salad for you.
Spinach Quiche
A slice of this recipe can consume your carb allowance for the whole day if you eat too much. 1 cup of Spinach has 7 gr of carbs. The Cheese and Mushrooms will add 2 or 3 more. The Onion can add a few more (1/2 cup chopped has 6 gr). You'll need to measure carefully and make sure all of the ingredents are mixed evenly. Then when it's cooked, divide the total amount of carbs you've put in the quiche by the number of slices you cut (I usually make 8 slices)
Zero Carb Cheesecake
Soften the cream cheese slightly in the microwave. Add all ingredients to a mixing bowl and mix with a mixer until it's well blended. Preheat the oven to 300. Pour mixture into a glass pan or flat glass bowl. Cook in the oven for 45 - 60 minutes (Flatter pan needs the lesser time). The cheesecake will rise a little bit and will brown slightly on the top. Remove from the oven and let it cool. When it's cool enough to put in the refrigerator, cover it with plastic wrap and put it in the refrigerator for several hours. It should firm up, but may not be quite as firm as store-bought cheesecake.
Note: Splenda does not add any carbohydrate impact to foods. In fact, this is the sweetener in the Atkins products.
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Last Updated 06/24/03 |