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Click
on the links below to scroll directly to the tasty recipe
of your choice!
•
French Bistro Salad
• Pasta with Broccolini and Tomato-Cream
Sauce
• Broiled Orange-Chili Chicken Breasts
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French
Bistro Salad
created by Philippe Feret
(serves 4)
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| The
combination of bacon, eggs and a well-dressed salad
is delicious and filling. This salad, or a variation,
is standard fare in French bistros. |
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Ingredients
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Nutrition
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Dressing
2 tablespoons fresh lemon juice
3/4 teaspoons salt
1/4 teaspoon freshly ground pepper
1/2 cup extra-virgin olive oil
Salad
4 large eggs
12 thick slices of bacon
6 cups frisee, curly endive or chicory, cleaned &
torn
1 cup shredded Gruyere cheese |
Carbohydrates:
5 grams
Net Carbs: 4.5 grams
Fiber: 0.5 grams
Protein: 27 grams
Fat: 60 grams
Calories: 661 |
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Directions
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1.
For dressing, combine lemon juice, mustard, salt and
pepper in a blender. With motor running, slowly add
olive oil. Remove and set aside.
2. Poach eggs in an egg poacher, shallow saute pan or
microwave. Cook until whites are set but yolks are still
runny, about 4 minutes in an egg poacher or 2 minutes
in microwave. Place in ice water until ready to use.
3. Stack bacon and slice into 1" by 1/2" pieces.
Place in a small saucepan of cold water, bring to a
boil and blanch for 30 seconds; remove and drain. In
a small, cold saute pan; cook bacon over medium heat
until nicely browned and crisp. Drain and set aside.
4. To assemble salads, toss the frisee with the dressing
and divide evenly on 4 plates. Sprinkle with bacon slices
and shredded cheese. To quickly reheat eggs, immerse
in simmering water for 30 seconds. Place one egg on
top of each salad. |
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Pasta
with Broccolini and Tomato-Cream
Sauce
by
Atkins Kitchen
(serves 4)
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| This
light and pleasing main course can be on the table in
less than half an hour! |
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Ingredients
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Nutrition
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3
cups controlled carbohydrate pasta
1 bunch broccolini or 1/2 bunch broccoli, cut into 2-inch
pieces
1 tablespoon olive oil
1/4 red onion, finely chopped
1 tablespoon tomato paste
1 1/4 cups heavy cream
4 ounces smoked provolone or mozzarella cheese, diced
2 ounces prosciutto di Parma or baked ham, cut into
thin strips |
Carbohydrates:
20.5 grams
Net Carbs: 12 grams
Fiber: 8.5 grams
Protein: 42.5 grams
Fat: 40 grams
Calories: 602 |
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Directions
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1.
Prepare pasta according to package directions. During
the last 5 minutes of cooking time, add broccolini.
Drain and transfer to a large bowl.
2. While pasta is cooking, prepare sauce. Heat oil in
a medium saucepot over medium heat. Cook onion 5 minutes,
until softened. Add tomato paste; cook, stirring 2 minutes
more. Add cream to saucepot; cook 5 minutes, until thickened.
3. Toss pasta and broccolini with cheese cubes and prosciutto
strips. Divide on four plates; top with sauce |
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Broiled
Orange-Chili
Chicken Breasts
by
Atkins Kitchen
(serves 4)
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| Marinating
imbues bland chicken breasts with flavor and makes them
very moist. This simple marinade can be put together
in 10 minutes. At dinner-time, simply broil the chicken.
Serve with a side of broccoli and a dollop of sour cream
mixed with a dash of chili powder. |
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Ingredients
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Nutrition
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4
boneless chicken breast halves, with skin
Salt
Freshly ground pepper
1/4 cup fresh orange juice
1 tablespoon canola oil
1 tablespoon chili powder
1 teaspoon grated orange rind
1 garlic clove, pushed through a press
1/4 teaspoon cayenne pepper (optional) |
Carbohydrates:
3 grams
Net Carbs: 2.5 grams
Fiber: 0.5 grams
Protein: 36 grams
Fat: 19.5 grams
Calories: 337 |
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Directions
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1.
Sprinkle chicken breasts with salt and pepper. In a
large resealable plastic bag, mix orange juice, oil,
chili powder, orange rind, garlic and cayenne pepper.
Add chicken breasts; toss to coat. Refrigerate 6 to
8 hours.
2. Heat broiler. Position broiler rack 6" from
heat source. Broil chicken 12 to 15 minutes, turning
halfway through cooking time, just until cooked through. |
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