The New Atkins Made Easy (37 page)

This sweet but savory sauce lends itself to multiple uses. Brush it over roasted salmon, grilled chicken, or cooked shrimp, or toss with sautéed kale, bok choy, or broccoli. It's great with hard-boiled eggs too. Or brush it over skewered chicken cubes or raw shrimp along with vegetables such as Brussels sprouts, red and green bell pepper squares, and mushrooms before grilling. Finally, serve as a dip with raw vegetables.

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cup canola mayonnaise

2 tablespoons tamari

3 cloves garlic, minced

1 teaspoon freshly grated ginger

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teaspoon acceptable sweetener

2 tablespoons chopped chives or scallions (optional)

1. Place the mayonnaise, tamari, garlic, 1 tablespoon water, ginger, sweetener, and chives, if using, in a large bowl and whisk well.

2. Serve immediately or keep in the fridge in an airtight container up to 5 days.

PER SERVING: Net Carbs: 1 gram; Total Carbs: 1 gram; Fiber: 0 grams; Protein: 1 gram; Fat: 15 grams; Calories: 140; Foundation Vegetables Net Carbs: 0 grams

• For crispy baked chicken, coat one side of a boneless, skinless chicken breast with 1 tablespoon Creamy Sweet Soy Sauce, then press chicken into coconut-flax flour blend. Bake at 350°F, uncovered and sauce side up, for 40 minutes.

Parmesan-Garlic White Sauce

Step aside, Alfredo, there's a new sauce in town! Use this sauce, which is thickened with coconut flour, to enrich your chicken, shrimp, and greens. Or wilt 4 cups baby spinach and top with
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cup sauce for creamed spinach pronto. Sauté chicken cubes and chopped mushrooms with 1 tablespoon olive oil and top with this sauce for classic comfort food. Or top grilled or sautéed shrimp with it for a creamy version of shrimp scampi.

1 tablespoon butter

4 cloves garlic, minced

2 tablespoon coconut flour (see
page 249
)

1 cup chicken broth

1 cup grated Parmesan cheese

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cup heavy cream

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teaspoon salt

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teaspoon freshly ground pepper

2 tablespoons minced parsley

1. Heat a medium saucepan over medium heat. Add the butter and garlic and cook 2–3 minutes, stirring occasionally, until the garlic is fragrant. Add the coconut flour and cook 1 minute more, until the flour coats the garlic.

2. Slowly add the broth and whisk. Bring to a simmer, and then add the Parmesan and cream. Simmer 3–4 minutes, whisking occasionally, until the mixture forms a thick sauce. Sprinkle with salt, pepper, and parsley and serve immediately. It also reheats beautifully. Store in an airtight container, refrigerated, up to 1 week.

PER SERVING: Net Carbs: 2 grams; Total Carbs: 3 grams; Fiber: 1 gram; Protein: 6 grams; Fat: 14 grams; Calories: 159; Foundation Vegetables Net Carbs: 0 grams

Speedy, Spicy, Chunky Tomato Sauce

This chunky sauce looks like traditional marinara layered with pepperoni. But it can also be given a creamy texture like vodka sauce. Marinara isn't just for pasta. It also makes a tasty topper for green veggies, particularly with a sprinkle of grated cheese.

1 tablespoon virgin olive oil

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cup chopped nitrate-free pepperoni

2 cloves garlic, thinly sliced

1 teaspoon red chile flakes

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teaspoon salt

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pound fresh tomatoes, chopped

1 sprig fresh basil

1. Warm a large skillet over medium high heat, add the olive oil, pepperoni, garlic, red chile flakes, and salt. Cook 1–2 minutes, until the garlic is fragrant. Add the tomatoes,
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cup water, and basil.

2. Increase the heat to high and bring to a boil. Immediately decrease the heat to low and simmer 18–20 minutes, until a thick sauce forms. Serve immediately, or refrigerate in an airtight container up to 1 week.

PER SERVING: Net Carbs: 3 grams; Total Carbs: 3 grams; Fiber: 1 gram; Protein: 3 grams; Fat: 7 grams; Calories: 85; Foundation Vegetables Net Carbs: 2 grams

• Use mild nitrate-free salami in place of pepperoni to dial down the heat.

• 
Fast, Spicy, Smooth Tomato Sauce:
After Step 2, remove the basil sprig and puree the sauce in a blender. If desired, add 2 tablespoons vodka with the tomatoes and water.

Chipotle Shrimp Salad

Chipotle in adobo is smoked jalapeños marinated in a garlicky tomato sauce. Look for small jars or cans in the international aisle of your grocery store. Freeze leftovers in plastic sandwich bags. For less heat, remove the seeds or reduce the amount of chipotle. You can save significantly by buying whole shrimp. Remove the shells and veins under cold running water before cooking. Or to save time and fuss, purchase cooked shelled shrimp.

1 heaping tablespoon chipotle in adobo, chopped

1 lime, zested and juiced (or 2 tablespoons bottled lime juice)

1 tablespoon extra-virgin olive oil

1
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pounds shrimp, peeled and deveined

2 cups finely shredded red cabbage

1 cup finely shredded green cabbage

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cup cilantro, chopped, plus extra for garnish

4 cups baby spinach

1 Hass avocado, peeled, seeded, and thinly sliced

2 tablespoons butter

1. Mix chipotle with the lime zest and olive oil in a large bowl. Reserve lime juice. Add shrimp; toss to coat. In a separate bowl, toss the red and green cabbage and the cilantro. Divide the spinach between 4 plates and top with cabbage mixture. Top with
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avocado each.

2. Heat a large skillet over medium high heat. Carefully add the shrimp mixture and cook 3–4 minutes, stirring often, until the shrimp turns pink and are cooked through. Turn off the heat and stir in reserved lime juice and butter. Divide the shrimp between the four plates and top with the cilantro. Serve immediately.

PER SERVING: Net Carbs: 7 grams; Total Carbs: 12 grams; Fiber: 5 grams; Protein: 25 grams; Fat: 17 grams; Calories: 292; Foundation Vegetables Net Carbs: 5 grams

• Replace shrimp with cubed chicken breast, adding an additional 2 minutes to cooking time. Or use leftover grilled or poached chicken breast instead, reheating for a minute or two.

• Phases 2–4: Warm low-carb tortillas, spoon shrimp into them, and top with cabbage.

Grilled Chicken and Marinated Kale Salad

Kale is a mild-tasting relative of cabbage, full of vitamins A, C, and K. It's usually cooked, but it's also great raw, especially after being marinated. Unlike other salads, kale doesn't get soggy or lose its flavor when stored in the fridge overnight, making it an excellent (and portable) leftover. Save time by using grilled chicken from a deli or salad bar.

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pound wax beans, trimmed

8 ounces kale, stems and tough ribs removed, leaves roughly torn

1 tablespoon sesame or extra-virgin olive oil

1 tablespoon red wine vinegar

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teaspoon salt, divided

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cup green or black olives, sliced

4 boneless, skinless chicken breasts

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teaspoon freshly ground black pepper

1 tablespoon canola oil

1. Heat 1 inch of water in a medium saucepan fitted with a steamer basket over high heat. When the water boils, add beans and steam 4–5 minutes, until fork tender. Drain and transfer to a large bowl.

2. Add the kale, sesame or olive oil, vinegar,
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teaspoon salt, beans, and olives to the bowl and toss gently. Cover and let rest at room temperature or in the fridge for 3 hours to soften the kale.

3. Heat a large skillet over medium-high heat. Sprinkle the chicken with the remaining salt and pepper. Add the canola oil and chicken to the skillet. Reduce heat to medium; cook 5–6 minutes, without moving, until the chicken is well browned. Turn the chicken and cook 5–6 minutes more, until cooked through and no longer pink in the center. Transfer to a cutting board and let rest 5 minutes. Slice each chicken breast into 8 pieces.

4. To serve, divide the salad among 4 plates, top each with 8 chicken slices, and serve immediately.

PER SERVING: Net Carbs: 6 grams; Total Carbs: 9 grams; Fiber: 3 grams; Protein: 39 grams; Fat: 14 grams; Calories: 313; Foundation Vegetables Net Carbs: 6 grams

• Replace the grilled chicken with leftover flank steak (see
page 275
).

• Substitute green beans for wax beans.

• After two weeks in Induction, top with
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cup chopped walnuts, divided among the plates.

Buffalo Chicken Salad