diet foods recipes
Breakfast, Brunch and Bread
Basque Eggs
The trick to this dish is to reduce the tomato mixture to a thick sauce that won't "break" and
liquefy when added to the eggs. If you've never made scrambled eggs this way before, you're in
for a treat. Steady, slow cooking turns them incredibly creamy.
Prep time: 30 minutes
Cook time: 12 minutes
6 servings
3 tablespoons olive oil
1 medium onion, sliced 6 garlic cloves, chopped
2 medium green or red bell peppers, roasted
2 plum tomatoes, chopped
¼ teaspoon cayenne pepper
salt and pepper
12 eggs
¾ stick (6 tablespoons) butter
1/3 cup thinly sliced fresh basil
6 ounces thinly sliced ham
1. Heat oil in large heavy skillet over medium heat. Saute onion 5 minutes, until softened;
add garlic and cook 1 minute more. Add roasted peppers, tomatoes and cayenne. Cover
and cook 10 minutes, until vegetables are very soft, stirring occasionally. Uncover and
simmer over medium heat until sauce is thick, about 10 minutes, stirring often. Season to
taste with salt and pepper. (Mixture can be made up to 2 days ahead and reheated.)
2. In large bowl, beat eggs until blended. In large nonstick skillet, melt butter over low heat.
Add eggs and basil. Cook, stirring constantly with rubber spatula, 12 minutes, until soft
curds form and eggs are barely set. Add pepper mixture and ham; stir just until mixed.
Total carbohydrates per serving: 7 grams (count only 6 "digestible" carbs when doing Atkins);
protein: 19 grams; fat: 30 grams; calories: 371
Belgian Waffles
Belgian-style waffles are thicker than standard waffles, but this recipe can be prepared in either
type of waffle maker. Waffles can be made ahead and frozen individually for quick weekday
breakfasts.
Prep and cook time: 10 minutes per batch
8 servings
1 cup Atkins Bake Mix
1 tablespoon baking powder
3 packets sugar substitute
1 teaspoon salt
¼ cup heavy cream
3 eggs
1 teaspoon vanilla extract
¼ cup ice water
1. Heat waffle iron. Whisk together bake mix, baking powder, sugar substitute and salt. Add
cream, eggs, vanilla extract and ice water. Batter will be stiff; add a little more water if
necessary, 1 tablespoon at a time, until batter spreads easily.
2. Place approximately 3 tablespoons of batter in center of waffle iron. Cook according to
manufacturer's directions until crisp and dark golden brown. Repeat with remaining
batter.
Total carbohydrates per serving: 4 grams (count only 3 "digestible" carbs when doing Atkins);
protein: 3 grams; fat: 6 grams; calories: 112
Blueberry Clafoutis
Clafoutis is a French baked pudding dessert and is usually made with cherries. We've substituted
lower-carb blueberries for the cherries. This would make a fine addition to a brunch menu.
Prep time: 10 minutes
Bake time: 45 minutes
6 servings
4 tablespoons butter
4 tablespoons Atkins Bake Mix, divided
3 packets sugar substitute
pinch salt
2/3 cup heavy cream
1/3 cup water
3 large eggs
½ teaspoon almond extract
1cup fresh or frozen blueberries, patted dry
1. Heat oven to 350°F. Place butter in a 10-inch tart pan or 9-inch pie plate. Place in oven to
melt. Remove from oven.
2. In medium bowl combine 3 tablespoons bake mix, sugar substitute and salt. In small
bowl whisk cream, water, eggs and almond extract. Pour in melted butter, leaving enough
to coat tart pan. Pour liquid mixture into dry ingredients; mix until smooth.
3. Toss blueberries with remaining 1 tablespoon bake mix; gently fold into batter. Pour into
prepared pan. Bake 45 minutes or until golden and puffy. Serve immediately.
Total carbohydrates per serving: 6 grams (count only 5 "digestible" carbs when doing
Atkins); protein: 4 grams; fat: 21 grams; calories: 234
California Breakfast Burritos
These tasty burritos are perfect for brunch. For variety, add ½ cup chopped cooked ham or
smoked turkey to the filling.
Prep time: 20 minutes
Cook time: 5 minutes
4 servings
4 controlled carb flour tortillas
1 tablespoon peanut or canola oil
3 green onions, chopped
1 can (4 ounces) green chiles, drained, patted dry and
chopped
1 small tomato, diced
½ teaspoon salt
¼ teaspoon black pepper
8 eggs, beaten
pinch cayenne pepper
2 tablespoons chopped cilantro
¼ cup green salsa
½ cup grated cheddar cheese
1. Heat oven to 325°F. Wrap tortillas in foil and heat in oven 5 to 10 minutes.
2. In a medium nonstick skillet, heat oil over mediumhigh heat. Add green onions, chiles,
tomato, salt and pepper; saute 3 minutes. Push mixture to side of pan.
3. Add eggs and cayenne to skillet. Cook 1 to 2 minutes, stirring occasionally with rubber
spatula, until soft, creamy curds form. Stir vegetable mixture into eggs.
4. Divide mixture among warm tortillas, sprinkle with cilantro, a tablespoon of salsa and 2
tablespoons cheese. Roll up tortillas.
Total carbohydrates per serving: 16 grams (count only 6 "digestible" carbs when doing
Atkins); protein: 21 grams; fat: 21 grams; calories: 317
Cranberry-Orange Loaf
Toasted, ground nuts give this loaf extra flavor. For variety, you may substitute 2 teaspoons
cinnamon for the orange rind.
Prep time: 20 minutes
Bake time: 50 minutes
Yield: 20 slices
1 cup fresh or frozen cranberries, thawed
1 ¼ cups Atkins Bake Mix
½ cup walnuts, toasted and ground
16 packets sugar substitute
1 teaspoon baking soda
½ teaspoon salt
1 stick (8 tablespoons) butter, softened
2 tablespoons sour cream
2 eggs
1 tablespoon grated fresh orange rind
1 teaspoon vanilla extract
2 egg whites
1. Heat oven to 350°F Grease a 9-inch-by-5-inch loaf pan; set aside. Coarsely chop
cranberries; set aside. In a large bowl, whisk bake mix, walnuts, sugar substitute, baking
soda and salt until combined.
2. In a medium bowl, with an electric mixer on medium, beat butter 3 minutes until fluffy.
Beat in sour cream, eggs, orange rind and vanilla extract. Fold in cranberries.
3. Beat bake mix mixture into butter mixture. In a separate bowl, beat egg whites until stiff,
but not dry. In three additions, fold egg whites into batter.
4. Spoon batter into prepared pan. Bake 50 to 55 minutes or until a toothpick inserted in
center comes out clean. Cool on wire rack. Cut loaf into thin slices.
Total carbohydrates per serving: 4 grams (count only 2.5 "digestible" carbs when doing
Atkins); protein: 2 grams; fat: 8 grams; calories: 106
Crustless Quiche
So tasty, you'll never miss the crust!
Prep and cook time: 20 minutes
Bake time: 1 hour 15 minutes
8 servings
4 ounces nitrate free bacon
½ yellow onion, thinly sliced
6 eggs
¾ cup heavy cream
2 boxes (10 ounces each) frozen chopped broccoli or spinach, thawed and squeezed dry
½ pound Gruyere cheese, shredded
½ teaspoon salt
¼ teaspoon pepper
1. Heat oven to 350°F. Butter a 10-inch tart pan or 9-inch deep pie plate.
2. In a large skillet over medium heat, cook bacon until crisp. Drain on paper towels;
coarsely chop.
3. Remove all but 1 tablespoon bacon drippings from skillet. Add onion and cook 5
minutes, until softened but not brown. In a large bowl, combine eggs, cream, broccoli,
cheese, salt and pepper. Stir in bacon and onion.
4. Pour mixture into prepared pan. Bake 1 hour and 15 minutes (tenting with foil, if
necessary, to prevent overbrowning) or until a knife inserted in center comes out clean.
Cool 5 minutes before cutting into wedges.
Total carbohydrates per serving: 6.5 grams (count only 4 "digestible" carbs when doing
Atkins); protein: 17 grams; fat: 27 grams; calories: 329
Mushroom and Swiss Cheese Omelettes
White mushrooms are fine in this recipe, but more exotic varieties, such as morel, shiitake or
cremini, would be even tastier.
Prep time: 15 minutes
Cook time: 10 minutes
2 servings
2 tablespoons butter, divided
4 ounces mushrooms, sliced
¼ cup finely chopped red onion
2 cloves garlic, chopped
½ teaspoon dried thyme
½ teaspoon grainy Dijon mustard salt and pepper
6 eggs
¼ cup chopped fresh parsley
¾ cup shredded Swiss cheese
1. Melt 1 tablespoon butter in a small nonstick skillet over medium-high heat; saute
mushrooms, onion, garlic and thyme 4 minutes, until tender. Stir in mustard and season
with salt and pepper; transfer to a bowl.
2. In medium bowl, whisk eggs, parsley and ¼ cup cheese until mixed. In skillet, melt ½
tablespoon butter over medium-high heat and add half the egg mixture. Tilt skillet or
spread eggs to cover bottom. Cook until set, lifting omelette with rubber spatula to allow
uncooked egg to flow underneath.
3. Top omelette with ¼ cup shredded cheese and half the mushroom mixture. Fold up filled
portion over center of omelette and roll it out onto serving plate. Repeat with remaining
butter, egg mixture, cheese and mushroom mixture.
Total carbohydrates per serving: 19 grams (count only 14.5 "digestible" carbs when doing
Atkins); protein: 39 grams; fat: 42 grams: calories: 611
Pancakes With Ricotta-Apricot Filling
The cheesecake-inspired filling in the pancakes is not too sweet to serve for brunch. Once
you've mastered making the pancakes, vary the flavor of the filling by trying different fruit
spreads.
Prep time: 15 minutes
Cook time: 20 minutes
4 servings
3 eggs
3 tablespoons Atkins Bake Mix
¼ teaspoon salt
1/3 cup heavy cream ¾ cup ricotta cheese
¼ cup sugar free apricot jam
1 packet sugar substitute
1 ½ tablespoons butter
1. In a medium bowl, whisk eggs, bake mix and salt until smooth. Gradually whisk in
cream. Let stand 5 minutes.
2. Press ricotta through a fine sieve into a small bowl. Mix in jam and sugar substitute.
3. Melt butter in a small nonstick skillet over medium heat. Pour in 2 tablespoons batter and
tilt skillet to coat bottom. Cook until golden on bottom; turn over. Cook 1 minute more.
Transfer to a plate. Repeat with remaining batter.
4. Spread pancakes with ricotta mixture, roll up and serve.
Total carbohydrates per serving: 3 grams (count only 3 "digestible" carbs when doing
Atkins); protein: 3 grams; fat: 5.5 grams; calories: 76
Spicy Country Cornbread
This quick cornbread can be ready in less than 30 minutes from the get-go. If you wish, stir
half a cup of finely diced extra sharp cheddar cheese into the dry ingredients.
Prep time: 10 minutes
Bake time: 25 minutes
8 servings
4 tablespoons butter
1 ½ cups Atkins Bake Mix
½ cup yellow cornmeal
3 packets sugar substitute
2 teaspoons baking powder
1 teaspoon crushed red pepper flakes
½ cup heavy cream
½ cup water
2 eggs
1. Heat oven to 425°F. Place butter in an 8-inch square baking pan. Place in oven to melt.
Remove from oven.
2. 2In a large bowl, mix bake mix, cornmeal, sugar substitute, baking powder and red
pepper flakes. In a small bowl, mix cream, water and eggs. Add most of the butter,
leaving enough to coat pan. Mix liquid mixture into dry ingredients. Blend just to
combine. Transfer batter to prepared pan.
3. Bake 25 minutes, until golden brown. Cool 5 to 10 minutes in pan before cutting into
squares.
Total carbohydrates per serving: 13.5 grams (count only 11 "digestible" carbs when doing
Atkins); protein: 16 grams; fat: 15 grams; calories: 253
Strawberry Smoothie
Silken or soft tofu makes breakfast smoothies proteinrich and creamy, and it is very mild
tasting. Vary the flavor of your smoothies by using different berries. This is for later phases
of Atkins, because it is relatively high in carbs.
Prep time: 5 minutes
4 servings
1 cup soft tofu
2 cups frozen unsweetened strawberries, slightly thawed
3 tablespoons sugar free strawberry syrup
3 packets sugar substitute
1 teaspoon vanilla extract
1 cup cold water
1. Place all ingredients in a blender.
2. Blend at high speed until very smooth. Serve immediately.
Total carbohydrates per serving: 12 grams (count only 10 "digestible" carbs when doing
Atkins); protein: 4.5 grams; fat: 2 grams; calories: 80
Atkins Yorkshire Pudding
This is basically a giant popover and the perfect accompaniment to our Garlic-Rosemary
Beef Rib Roast (see page 449). Wheat gluten is what makes bread chewy, and is available in
health food stores.
Prep time: 5 minutes
Cook time: 35 minutes
9 servings
½ cup Atkins Bake Mix
¼ cup wheat gluten
3 eggs
1 cup whole milk
1 teaspoon salt
1/3 cup beef drippings (fat) or vegetable oil
1. Heat oven to 450°F. Whisk together bake mix, gluten, eggs, milk and salt.
2. Pour drippings or oil into an 8-inch square baking dish; place on center rack in oven for
10 minutes, until smoky hot. Add batter; bake 15 minutes. Lower temperature to 350°F;
cook 20 minutes more, until lightly browned. Cut into squares before serving.
Total carbohydrates per serving: 5 grams (count only 4 "digestible" carbs when doing
Atkins); protein: 5 grams; fat: 11 grams; calories: 149
Zucchini Nut Bread
Feel free to use this batter for muffins, too. Divide in 12 muffin tins and reduce baking time
to 30 minutes. (Add 2 extra "digestible" carbs per serving, though, because the serving size
will be larger.)
Prep time: 15 minutes
Bake time: 1 hour
Yield: 20 slices
1 scant cup Atkins Bake Mix
1 scant cup finely ground almonds
1 ½ cups granular sugar substitute
2 teaspoons cinnamon
1 teaspoon salt
1 teaspoon baking soda
½ teaspoon baking powder
1 cup vegetable oil
4 eggs
1 medium zucchini, coarsely grated
1 teaspoon vanilla extract
1. Heat oven to 350°F. Grease an 8-inch-by-4-inch loaf pan; set aside. In a large bowl whisk
together bake mix, almonds, sugar substitute, cinnamon, salt, baking soda and baking
powder. In a medium bowl, mix oil, eggs, zucchini and vanilla extract.
2. Pour zucchini mixture into bake mix mixture. Mix well. Pour batter into prepared pan.
Bake 1 hour until golden brown and a cake tester inserted in center comes out clean. Cool
on wire rack before cutting into thin slices.
Total carbohydrates per serving: 4 grams (count only 3 "digestible" carbs when doing
Atkins); protein: 2.5 grams; fat: 14.5 grams; calories: 167
