The New Atkins Made Easy (34 page)

Nutritionals per serving have been rounded off to the nearest whole gram, which is why occasionally the total carbs minus fiber may not appear to compute. Also provided is the number of grams of foundation vegetables in each serving. We used stevia to calculate nutritionals; other acceptable sweeteners include sucralose, saccharin, xylitol, and maltitol, as well as a new entry, lo han gua, made from an extract of monk fruit.

All recipes are acceptable for Phases 1 to 4. If a variation is suitable only for later phases, that is indicated. Note that the inclusion of nuts and seeds in Phase 1 is acceptable in both Atkins products and recipes if the Net Carb count is appropriate for this phase, because nuts and seeds do not provoke a blood sugar response.

Recipes are coded as follows:

No more than seven ingredients (plus salt and pepper)

Total prep time of 20 minutes or less

Do-ahead recipes that can be refrigerated or frozen

Can be made in a slow cooker

Zucchini–Pumpkin Spice Pancakes

Zucchini and pumpkin make great desserts and breakfast fare. Top with sugar-free breakfast syrup and/or a dollop of mascarpone cheese. Allow leftover pancakes to cool completely, wrap individually in plastic wrap, and freeze for up to 3 months. Reheat in a toaster oven for 10 minutes or in a preheated 300°F oven for 15 minutes. Be sure to use plain canned pumpkin, not pumpkin pie filling, which is full of sugar.

4 large eggs, separated

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small zucchini, grated (about 1 cup)

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cup canned pumpkin

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cup plain unsweetened soy milk

1 teaspoon acceptable sweetener

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cup coconut-flax flour blend

2 tablespoons plain unsweetened protein powder

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teaspoon salt

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teaspoon baking powder

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teaspoon pumpkin pie spice mix

Canola or olive oil cooking spray

4 teaspoons canola oil

1. In a large mixing bowl and using an electric mixer at high speed, beat the egg whites until stiff peaks form, about 1 minute. Set aside.

2. Place the egg yolks, zucchini, pumpkin, soy milk, and sweetener in another large bowl and stir well.

3. Combine the coconut-flax flour blend, protein powder, salt, baking powder, and pumpkin pie spice in a medium bowl and stir well. (Or mix on a sheet of wax paper to avoid having to wash another bowl.)

4. Sprinkle dry mixture over the egg yolk mixture and add
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cup of the beaten egg whites. Fold until combined. Fold in the remaining egg whites until the mixture is light and fluffy.

5. Coat a large skillet or pancake griddle with cooking spray and place it over medium heat. Add 1 teaspoon oil. Using a
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-cup measure, drop 3 mounds of batter into the skillet, and smooth out with the back of a spoon. Cook 2–3 minutes, until edges are slightly browned. Flip and cook 2–3 minutes more, until firm in the middle. Transfer to a plate and repeat three times with remaining pancake batter, using 1 teaspoon canola oil each time. Serve immediately.

PER SERVING: Net Carbs: 4 grams; Total Carbs: 8 grams; Fiber: 4 grams; Protein: 14 grams; Fat: 13 grams; Calories: 198; Foundation Vegetables Net Carbs: 2 grams

• In place of the coconut-flax flour blend, use
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cup finely ground flaxseed.

• Swap yellow summer squash for zucchini.

• Phases 3 and 4: Substitute grated apple—no need to peel it—for zucchini.

Eggs Parmesan

To make this one-dish meal an equally tasty lunch or light dinner, add sausages or bacon. Serve with your favorite hot sauce, if you wish.

1 tablespoon virgin olive oil

3 cups broccoli florets, roughly chopped

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cup jarred or canned tomato sauce

4 large eggs

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cup grated mozzarella

1 cup finely grated Parmesan cheese

Salt and freshly ground pepper

1. Heat a large skillet over high heat and add the oil. Add the broccoli florets and cook 2–3 minutes, stirring frequently, until they begin to soften.

2. Turn the heat to low and spoon the tomato sauce over the broccoli. Crack the eggs over the sauce, spacing them 4 inches apart. Sprinkle with mozzarella and then Parmesan.

3. Cover and cook 4 to 5 minutes, until the cheese is melted and the whites of the eggs are cooked through but the yolks are still slightly runny.

4. Using a spatula, spoon out four portions, each with an egg in the middle, into soup bowls. Sprinkle with salt and pepper and serve immediately.

PER SERVING: Net Carbs: 4 grams; Total Carbs: 6 grams; Fiber: 2 grams; Protein: 19 grams; Fat: 17 grams; Calories: 252; Foundation Vegetables Net Carbs: 2 grams

• Substitute cauliflower for broccoli.

• In Phase 2 and beyond, slide each portion into low-carb pita.

Chocolate Waffles

The whole family will enjoy these sweet, tender waffles. Top each waffle with a dollop of whipped cream if you wish. Be sure to use unsweetened cocoa, not hot chocolate mix.

4 large eggs, separated

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teaspoon salt

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cup plain unsweetened soy milk

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cup mascarpone

2 tablespoons melted butter, cooled

1 teaspoon acceptable sweetener

1 teaspoon vanilla extract

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cup coconut-flax flour blend

2 tablespoons unsweetened protein powder

2 tablespoons unsweetened cocoa powder

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teaspoon baking powder

Canola or olive oil cooking spray

1. In a large mixing bowl and using an electric mixer, beat the egg whites and salt on high speed until stiff peaks form. Set aside.

2. In a second large bowl, whisk egg yolks, soy milk, mascarpone, butter, sweetener, and vanilla. Add the coconut-flax flour blend, protein powder, cocoa powder, and baking powder and stir to combine.

3. Add
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cup beaten egg whites to the egg yolk mixture. Using a rubber spatula, fold in the egg whites and all of the flour until just combined, about 8 turns, forming a sticky mass. Fold in another
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cup egg whites until the mixture becomes lighter, an additional 4–5 turns. Finally, fold in the remaining egg mixture. There will be small lumps. Don't overmix.

4. Heat a waffle iron according to the manufacturer's instructions and mist with cooking spray. Add
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cup batter and spread it evenly with the back of a spoon. Cover and cook 2–3 minutes or until the waffle is firm and light brown. Repeat with remaining batter and serve immediately. Or cool to room temperature, double-wrap in plastic wrap, and freeze.