The New Atkins Made Easy (39 page)

3 chicken breasts, with bones and skin

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teaspoon mild chili powder

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teaspoon salt

1 tablespoon butter

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small red onion, chopped

1 red bell pepper, chopped

1 cup cauliflower florets

4 cups chicken broth

2 limes, zested and juiced (or
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cup bottled lime juice)

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cup sour cream

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cup chopped cilantro

1. Sprinkle the chicken with chili powder and salt. Heat a large stockpot over medium-high heat and add the butter. Add the chicken, skin side down, and cook 3–4 minutes, until skin browns. Turn. Add the onion, bell pepper, and cauliflower. Cook 2–3 minutes more, stirring the vegetables around the chicken.

2. Add the chicken broth and bring to a simmer over medium heat. Cover and cook 10 minutes, then turn off the heat and let rest 30 minutes.

3. Remove chicken from the soup. Peel off and discard the skin. Shred the chicken and return it to the pot along with the lime zest and juice. Stir well. Top each bowl with a dollop of sour cream, sprinkle with cilantro, and serve immediately.

PER SERVING: Net Carbs: 5 grams; Total Carbs: 6 grams; Fiber: 1 gram; Protein: 24 grams; Fat: 16 grams; Calories: 263; Foundation Vegetables Net Carbs: 3 grams

• Add 1 tablespoon pickled jalapeño or grated pepper Jack cheese per serving.

• Replace the cilantro with chopped parsley.

• Add color and extra heat by replacing the sour cream with no-sugar-added salsa.

• Phases 2–4: Add
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cup canned, rinsed chickpeas.

Taco Soup

Beef, tomato, and chili powder, the very ingredients used to stuff a taco, are at the heart of this savory main-dish soup, which lends itself to numerous garnishes. Avoid stirring ground beef; instead, searing it gives the meat a bit of crust that helps it remain as chunks instead of turning into fine shreds that can dry out. You can double this recipe and freeze leftovers in single portions.

1 tablespoon canola oil

1 pound ground beef chuck

2 teaspoons mild or hot chili powder

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teaspoon ground cumin

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teaspoon salt

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small red onion, diced

1 small jalapeño, seeded and diced (optional)

1 tablespoon canned chipotle in adobo, chopped

4 cups beef or chicken broth

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cup canned diced tomatoes

1 cup cauliflower florets

1 cup thinly sliced kale, stems and tough ribs removed

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cup pitted black olives, sliced

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teaspoon freshly ground black pepper

1. Heat a large stockpot over high heat. Add the oil and beef. Without stirring, sear for 2–3 minutes. Sprinkle chili powder, cumin, and salt over the beef, and stir once or twice. Add the onions, jalapeño, if using, and the chipotle in adobo and cook 2–3 minutes more, until beef has browned.

2. Lower the heat to medium-low and add the broth, diced tomatoes, and cauliflower florets; simmer 9–10 minutes. Add the kale and olives and cook 2–3 more minutes, until kale is soft. Season with pepper. Serve immediately.

PER SERVING: Net Carbs: 6 grams; Total Carbs: 8 grams; Fiber: 2 grams; Protein: 29 grams; Fat: 19 grams; Calories: 317; Foundation Vegetables Net Carbs: 5 grams

• Replace ground chuck with ground turkey.

• Phases 1–4 garnishes: grated cheese, chopped green onions, pickled jalapeños, or sour cream.

• Phases 2–4 garnishes: cooked black or other beans, torn low-carb tortillas.

• Phases 3–4 garnishes: crumbled whole-grain tortilla chips.

Creamy Basil-Spinach Soup with Bacon Bits

This elegant, bright green soup is incredibly easy to make but will make you look like a four-star chef! Spinach is a nutritional powerhouse, and its mild flavor pairs well with smoky bacon. Serve with a salad for a complete meal.

8 slices bacon

1 tablespoon virgin olive oil

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small red onion, chopped

4 cups chicken or beef broth

8 cups baby spinach (about 5 ounces)

2 cups fresh basil leaves, plus 4 sprigs for garnish

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teaspoon freshly ground black pepper

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cup mascarpone

1. Put the bacon slices in a large cold skillet. Place over medium heat and cook 5–6 minutes, turning often, until crisp. Transfer to a plate covered with a paper towel to drain. Set aside.

2. Warm the olive oil in a large stockpot over medium heat. Add onion and cook 4–5 minutes, stirring often, until soft. Turn down the heat to low and add the broth. Add the spinach, basil, black pepper, and mascarpone. Puree using an immersion blender, or transfer to a blender and process until smooth.

3. Divide the soup into 4 bowls and crumble two bacon slices over each. Top each with a sprig of basil and serve immediately. Or refrigerate and serve chilled.

PER SERVING: Net Carbs: 4 grams; Total Carbs: 6 grams; Fiber: 2 grams; Protein: 13 grams; Fat: 37 grams; Calories: 389; Foundation Vegetables Net Carbs: 3 grams

• Use watercress instead of baby spinach.

• Use two packages of defrosted frozen chopped spinach instead of baby spinach. Add before blending and cook for an additional minute.

• Use cream cheese, sour cream, or heavy cream instead of mascarpone.

• After two weeks in Induction, top with a handful of toasted walnuts and use vegetable broth instead of beef or chicken.

Salmon Mushroom Chowder

This creamy chowder will remind you of holidays at the seaside! Mushrooms replace the usual high-carb potatoes. A small amount of coconut flour thickens the broth with a minimum of carbs. Don't forget the seafood seasoning, which flavors this otherwise mild chowder. Your fishmonger may be willing to cut up the salmon for chowder. Buying sliced mushrooms will save you a few more precious minutes.

1 tablespoon butter

2 celery stalks, diced

8 ounces white or cremini button mushrooms

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small red onion, minced

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teaspoon Old Bay or other seafood seasoning

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teaspoon freshly ground black pepper

3 tablespoons coconut flour (see
page 249
)

2 cups chicken broth

16 ounces fresh salmon, cut in 1-inch cubes

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cup heavy cream

1 cup grated Cheddar cheese

1 tablespoon chopped parsley

1. Heat the butter over medium-low heat. Add the celery, mushrooms, onion, seafood seasoning, and black pepper; cook, stirring, for 5–6 minutes, until celery is tender. Stir in the coconut flour until it coats the vegetables. Stir in chicken broth. Bring to a simmer over medium heat, stirring frequently.

2. Add the salmon and cook for 2–3 minutes, until the fish is cooked through but not overcooked. Add the cream and cheese and cook, stirring, until the cheese is melted and the soup just begins to bubble. Divide the soup into 4 bowls and garnish with parsley and serve immediately.

PER SERVING: Net Carbs: 6 grams; Total Carbs: 9 grams; Fiber: 3 grams; Protein: 34 grams; Fat: 39 grams; Calories: 524: Foundation Vegetables Net Carbs: 3 grams

• Replace salmon with tilapia or Pacific cod. Decrease the cooking time by 1 minute after adding fish to the broth.

• Use canned salmon (remove the skin and bones) or vacuum-packed salmon instead of fresh salmon. Add it after the cream and cheese, and just heat through.

Mozzarella Sticks

Gooey melted cheese inside a crunchy crust—what could be more irresistible? Here's another low-carb “renovation” of a typically high-carb snack. Instead of breading, the sticks are coated in ground flaxseed. Rao's Sensitive Formula Marinara Sauce is one acceptable sugar-free product.

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cup ground flaxseed

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cup grated Parmesan cheese

2 tablespoons finely chopped parsley

1 teaspoon garlic powder

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teaspoon baking powder

2 cups shredded whole-milk mozzarella

1 cup riced cauliflower (see
page 258
)

1 large egg

Canola or olive oil cooking spray

1 tablespoon canola or high-oleic safflower oil

6 tablespoons no-sugar-added marinara sauce

1. Place the flaxseed, Parmesan, parsley, garlic powder, and baking powder on a sheet of wax paper. Mix with your fingertips or a spoon.

2. Place the mozzarella and riced cauliflower in a large bowl and mix well. Take 1 heaping tablespoon of the mixture and, using your fingers, form it into a 4-inch long stick. Place on a plate. Repeat with remaining cauliflower-cheese mixture. You should wind up with 12 sticks.

3. Place the egg in a shallow bowl and whisk.

4. Dip each stick in the egg mixture and then roll in the flaxseed-Parmesan mixture. Repeat, placing each on a freezer-safe plate. Cover with aluminum foil and freeze for 30 minutes (or more) to firm before frying.

5. When ready to serve, coat a large skillet with cooking spray and heat over high heat. Add the oil. Add the sticks and cook for a total of 4–5 minutes, turning once or twice and coating with another layer of the cooking spray. Serve immediately with hot marinara sauce.