The New Atkins Made Easy (35 page)

PER SERVING: Net Carbs: 3 grams; Total Carbs: 7 grams; Fiber: 4 grams; Protein: 16 grams; Fat: 26 grams; Calories: 326; Foundation Vegetables Net Carbs: 0 grams

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

• In Phase 2, top with fresh or frozen raspberries or strawberries.

Breakfast Casserole

Ideal for the beginner cook, this dish can be made ahead and reheated. If you're not used to cooking with greens such as kale, this rich, cheesy recipe is a great way to start. You can also serve at lunch or dinner.

1 tablespoon virgin olive oil

2 Italian sausage links, chopped

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cup chopped red onion

1 8-ounce package button or cremini mushrooms, chopped

1 cup thinly sliced packed kale (stems and ribs removed)

8 large eggs, lightly beaten

1 cup grated Cheddar cheese

1 teaspoon baking powder

Salt and freshly ground black pepper

1. Preheat oven to 400°F. Warm a large skillet over medium heat. Add the olive oil, sausage, and onion. Cook 3–4 minutes, breaking up the sausage with the back of a wooden spoon as it browns. Add the mushrooms and cook 1 minute more, until they soften. Add the kale and set aside to cool for 5 minutes.

2. Meanwhile, in a large bowl, whisk eggs, cheese, and baking powder. Add the sausage mixture and transfer to an 8-inch-square baking dish lined with aluminum foil.

3. Bake uncovered 20–25 minutes, until the eggs puff up and the casserole is firm in the center. Cool 5 minutes, then slice into 4 even wedges. Season with salt and pepper and serve immediately.

PER SERVING: Net Carbs: 7 grams; Total Carbs: 6 grams; Fiber: 1 gram; Protein: 26 grams; Fat: 32 grams; Calories: 414; Foundation Vegetables Net Carbs: 5 grams

• Use crumbled bacon, cubed ham, cooked turkey cubes, or other leftovers in place of sausage.

• Substitute spinach or arugula for kale.

Breakfast Sandwich

There's a surprise ingredient in this savory homemade “flatbread” that makes this sandwich a protein all-star: ground chicken! If you don't have any leftover chicken, use grilled or roasted skinless chicken cubes from the deli department. You'll find them under the Bell & Evans and Perdue labels, among others. Grind the chicken in the food processor.

1 large egg

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cup ground cooked chicken

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cup finely grated Parmesan cheese

2 tablespoons ground flaxseed

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teaspoon Italian seasoning (optional)

Olive oil or canola oil cooking spray

2 slices cooked bacon, cut into quarters

2 slices Cheddar cheese

Salt and freshly ground black pepper

1. Preheat the oven to 450°F. Make the flatbread: In a large bowl whisk the egg. Add the ground chicken, Parmesan, flaxseed, and Italian seasoning, if using, and mix until it forms a heavy dough.

2. Coat an 8-inch-square baking dish with cooking spray. Add the dough and press it into the pan using the back of a fork, forming an even layer. The surface of the dough will have ridges.

3. Bake 8–10 minutes, until firm. Cut the flatbread into 4 even squares.

4. Layer two squares of the flatbread with bacon and top each with a slice of Cheddar cheese and then another flatbread square. Press down firmly and bake an additional 3–4 minutes, until the cheese melts.

5. Season with salt and pepper and serve immediately. Or wrap in aluminum foil to go. Reheat in a 400°F oven for 10 minutes.

PER SERVING: Net Carbs: 1 gram; Total Carbs: 2 grams; Fiber: 1 gram; Protein: 23 grams; Fat: 17 grams; Calories: 245; Foundation Vegetables Net Carbs: 0 grams

• Instead of bacon, use a cooked sausage link, cut into 8 thin slices.

• Add leftover veggies such as sautéed spinach and/or mushrooms.

• Make crackers with the flatbread dough by following steps 1–3. Remove from the pan and cool completely on a plate before wrapping in aluminum foil and storing refrigerated for up to 4 days, or freeze for up to 3 months in a resealable bag.

Deep-Dish Sausage and Cauliflower Pizza

If you devour this delicious pizza the minute it comes out of the oven, you'll need a knife and fork. Let it cool for 10 minutes, though, and the crust will firm up, so you can use your fingers. It also keeps nicely in the fridge for up to 3 days, wrapped in aluminum foil. Use frozen cauliflower florets, if you wish.

Canola or olive oil cooking spray

1 large egg

1 cup cooked and riced cauliflower
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cups grated whole-milk mozzarella, divided

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cup jarred no-sugar-added marinara sauce

3 cooked sausage links, thinly sliced

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cup spinach, thinly sliced

Salt and freshly ground black pepper

1. Preheat the oven to 450°F. Mist an 8-inch-square dish with cooking spray.

2. Place egg in a large bowl and beat with a wire whisk until foamy. Add cauliflower and 1 cup mozzarella; stir well. Press cauliflower mixture evenly into pan.

3. Bake 10–12 minutes, until crust is golden and firm. Remove from oven and spread the marinara sauce over crust, then sprinkle with sausage, spinach, and remaining mozzarella. Season with salt and pepper.

4. Return pizza to oven and bake 2 more minutes, just until cheese is melted. Slice into 4 equal pieces and serve immediately.

PER SERVING: Net Carbs: 4 grams; Total Carbs: 5 grams; Fiber: 2 grams; Protein: 18 grams; Fat: 26 grams; Calories: 331; Foundation Vegetables Net Carbs: 3 grams

• Top pizza with
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cup fresh mushrooms, drained marinated artichokes, roasted red peppers, or chopped olives.

Cheesy Chicken and Green Bean Skillet

If your family loves creamy casseroles but doesn't want to wait 45 minutes, this is your dish. Cheesy and rich, but quick and easy to make, this is comfort food at its best! To get dinner on the table faster, do the prep work the night before or earlier in the day—cut up the chicken, beans, mushrooms, and onions, and grate the cheese. Then store in sealed containers in the fridge until you're ready to prepare.

24 ounces raw chicken breast, cut into 2-inch chunks

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teaspoon paprika

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teaspoon garlic powder

2 tablespoons butter

2 cups green beans, cut into 1-inch pieces

1 8-ounce package mushrooms (button or cremini), thinly sliced

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small red onion, minced

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teaspoon salt

2 tablespoons coconut-flax flour blend

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cup soy milk or chicken broth

1 cup grated Cheddar cheese

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teaspoon freshly ground black pepper

1. Place chicken chunks on a plate, sprinkle with paprika and garlic powder, and set aside.

2. Warm a large, deep skillet over medium heat. Add the butter, green beans, mushrooms, and onion. Sprinkle the vegetables with salt and cook 4 to 5 minutes, stirring occasionally, until the onion softens.

3. Add the chicken and the coconut-flax flour blend and cook 1 minute more, stirring to distribute the flour blend. Add the soy milk or chicken broth and cover. Reduce heat to low and simmer 1–2 minutes, until the chicken is cooked through.

4. Sprinkle the cheese over top of the chicken, season with pepper, and cover. Turn the heat off and leave on the burner for 1–2 minutes, until the cheese melts. Serve immediately.

PER SERVING: Net Carbs: 6 grams; Total Carbs: 8 grams; Fiber: 3 grams; Protein: 46 grams; Fat: 21 grams; Calories: 405; Foundation Vegetables Net Carbs: 4 grams

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

• Swap out green beans for broccoli florets.

• Top with
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cup chopped fresh basil.

• Phase 4: Serve over Atkins Cuisine Penne Pasta.

Asian Beef Stir-Fry

Take-out Chinese is convenient, but it can be full of hidden sugars. Instead, make this quick and easy version of a classic dish flavored with orange zest. Packaged beef strips are great time savers, as is jarred grated ginger. Like most Chinese food, leftovers can be reheated.