Osso Buco
Osso Buco is a classic Italian braised dish. Made from veal shanks and flavored with onions, carrots, celery and a twist of lemon peel, it is wonderfully satisfying.
Prep time: 15 minutes
Cook time: 2 hours (largely unattended)
6 servings
2 tablespoons olive oil
4 pounds veal shank, cut across the bone in 2" slices salt and pepper
1 small onion, chopped
1 smarll carrot chopped
3 garlic cloves, chopped
1 cup diced tomatoes, witk their juice
l cup dry white wine
1 teaspoon dried oregano leaves
2 strips lemon peel, 2" by 1/2"
1/4 cup roughly chopped flat-leaf parsley
1 tablespoon frtshty grated Parmesan ckeese
1. In a Dutch oven or large, heavy-bottomed pot. heat oil over medium heat. Pat shanks dry, sprinkle with salt and pepper. Brown two or thr· at a time. Transf· to a plate. Add onion, carrot, gnrlic and 1 tenspoon salt to Dutch oven and cook 5 minutes, until vegetables are soft. Add tomatoes, wine and oregano and lemon peel Return veal to pot.
2. Bring to a boil; reduce heat to low. Simmer partially covered until veal is very tender, about 1· hours. Transfer veal to a serving platter. Cook sauce uncovered, 10 minutes more, until slightly thickened; remove lemon peel. Add parsley. Pour sauce over shanks. Sprinkle with cheese and parsley before serving.
Total carbohydrates per serving: 4 grams (count only 3 "digestible" carls when doing Atkins); protein: .59 grams; fat: 17 grams; calories: 447
Entree-Poultry
Cheddar Chicken Roll-Ups
Store-bought cooked chicken makes this a quick weeknight meal.
Prep time: 15 minutes
Bake time: 20 minutes
4 servings
2 cups shredded roasted chicken
1/3 cup green salsa
1/3 cup sour cream
4 green onions, divided
8 controlled carb flour tortillas
11/2 cups controlled carb tomato sauce (such as Rao's), divided
1 cup shredded cheddar cheese
1 cup shredded iceberg lettuce
2 to 3 tablespoons jarred nacho jalapenos
1 cup chopped fresh cilantro or parsley
1. Heat oven to 375℉. In a large bowl, mix chicken, salsa, sour cream and haft the green onions. Spread lA cup of
the filling on each tortilla Roll up tortillas cylinders.
2. Spread 3/4 cup tomato sauce over bottom of a baking dish large enough to hold tortillas in a single Arrange tortillas seam side down, Spread with remain. ing sauce and top with cheese. Bake 20 minutes, turnil filling is hot and cheese is melted. Place 2 tortillas each plate and top with lettuce, jalapefios and cilantro.
Total carbohydrates per serving: 31 grams (count only 12 "digestible" carbs when doing Atkins): protein: 39 gnmu; fat: 23 grams; calories: 436
Herbed-Roast Chicken with Lemon
Simple, and simply delicious. check chicken for doneness with an instant-read thermometer.
Prep time: 10 minutes
Cook time: about 1 hour
4 servings
1 chicken (about 3 goads), rinsed and patted dry
1 teaspoon salt
1/4 teaspoon black pepper
2 teaspoons chpped fresh herbs (thyme, parsley, oregano, sage or a mixture) or 1 teaspoon dried
1 large lemon, 1/2 sliced into rounds, 1/2 intact
2 tablespoons butter
1.Heat oven to 350℉. Rub chicken with salt, pepper and herbs inside and out. At cavity end, loosen skin from breast and stuff 2 slices of lemon and l tablespssn butter onto each side of breast. Place remaining lemon directly in chicken cavity. Transfer to a roasting pan.
2. Roast 1 hour, basting.chicken doneness. An instant-read should ter 170。F in the thickest part of the thigh (not touching hone). Transfer chicken to a cutting board; wait 10 minutes before carving to allow juices to redistribute.
3. Pour pan juices into a measuring cup, let stand 5 minutes, and spoon off excess fat. Pour over chicken.
Total carbohydrates per serving: 0 grams (count only o "digestible" carls when doing Atkins); protein: 45 grams; fat: 28 grams; calories: 441
Saut6ed Chicken Sausages With Red Peppers
Need a fast fix for a weeknight dinner? Here's one that can be whipped up in a flash-you may already have most of the ingredients on hand.
Prep and cook time: 30 minutes
4 servings
l 1/2 tabtespoons olive oil, divided
8 pre-cooked chicken sausages
1/2 red onion, thinly sliced
1 red bellpepper, cut lengthwise into 1/4" strips teaspoon dried thyme
3 garlic cloves, choppped
1/4 cup eoarae· ·hopped fiat-leaf parsley
salt and pepper
1. Heat · tabl· olive oil in a large skillet over medimn-high heat, Add sausages and brown on all sides, about S minutes. Transfer to a plate.
2. Heat remaining tablespoon oil in skillet over mediumlow heat. Add onion, pepper and thyme. Cook 8 minutes, stirring occasionally, until vegetables are soft. Add garlic and cook 1 minute more.
3. Return sausages to skillet; cook on low 10 minutes for flavors to blend. Before serving, stir in parsley; season to taste with salt and pepper.
Total carbohydrates per serving: 5.5 grams (count only 4 "digestible" carbs when doing Atkins); protein: 22 grams fat: 28 grams; calories: 335
Duck Breasts With Blackberry-Wine Sauce
Fruit and duck are a classic flavor combination. Here we mai blackberries, but you can substitute rashes.
Prep time: 5 minl
Cook time: 30 minutes
4 servings
1 cup blackberries
1 cup red wine
2 packets sugar substitute
2 tablespoons sugar-free maple orpancake syrup
1 teaspoon dried thyme,
4 duck breastportions (about 8 ounca each)
2 tabtespoons olive oil
1/2 teatpoonsalt
1/2 teaspoon coarsely grouna black pepper
1/2 teaspoon dried thyme
2 tablespoons chopped fresh parsley
1. In small saucepan,combine blackberries, wine, sugar substiute, pancake syrup and half the thyme. Bring to simmer 30 minutes,until reduced by one-third. Strain pressing on the berries with the back of a spoon to extract all the sauce aside.
2. While sauce simmers, prepare grill or preheat broiler. Rub duck breasts with oil and season with salt, pepper and remaining thyme. Grill or broil skin side down until skin is browned and crisp, 5 to 6 minutes. Turn duck over and cook 5 to 6 minutes more for mediumrare doneness. Transfer to warm platter. Cut breasts crosswise into thin slices; pour sauce over duck. Sprinkle with chopped parsley.
Total carbohydrates per serving: 7 grams (count only 3 digestible" carbs when doing Atkins); protein: 30 grams; fat: 20 grants; calories: 368
Turkey Cutlets With Green Peppercorn Sauce
Green peppercorns have a floral, nutty taste with a hint of sweetness, and are much less pungent than black peppercorns. They come in jars and should be rinsed before use to eliminate excess salt.
Prep time: 10 minutes
Cook time: 20 minutes
4 servings
1/2 cup AtkinsTM Bake Mix
1/4 teaspoon pepper
2 1/2 pounds turkey cutlets
2 tablespoons butter
1 tablespoon vegetable oil
2/3cup raluced-sodium chicken broth
2/3cup cream
2 tablespoons green peppercorns, rinsed and lightly crushed
I packet sugar substitute
salt and pepper
1. Heat oven to warm setting. Combine bake mix, and pepper on a shallow plate. Lightly coat cutlets salt mixture; tap off excess.
2. Heat butter and oil in a large nonstick skillet over medium heat. Cook cutlets 2 to 3 minutes per side until light golden brown and just cooked Transfer to a platter, place in oven to keep warm.
3. Add chicken broth and cream to skillet. Cook, stirring occasionally, 10 minutes, until liquid is reduced to 1 cup. Stir in peppercorns and sugar substitute. Cook 3 minutes more. Season to taste with salt and pepper. Spoon sauce over cutlets.
Total carbohydrates per serving: 4 grams (count only 3 "digestible" carbs when doing Atkins); protein: 76 grams; fat: 19 grams; calories: 544
Turkey Meatloaf With Pesto and Spinach
For a delicious twist on traditional meatloaf, try this turkey version. Prepared pesto and oregano add lots of flavor.
Prep time: 15 minutes
Bake time: 45 minutes
4 servings
l pound ground turkey
l (lO ounce) package spinach thawed
1 slice controlted cad, bread gratedinto crumbs
l egg, beaten
3 tablapoons prepared pesto
1/4 cup cream
1 garlic clove, pushed through a press
1 teaspoon dried oregano
1/2 teaspoon salt
1/4 teaspoon pepper
1. Heat oven to 375℉. In a large bowl, combine turkey and spinach until well blended. Mix in breadcmmbs, egg, pesto, cream, garlic, oregano, salt and pepper.
2. Transfer mixture to a 9-inch-by-5-inch loaf pan. Bake 45 to 50 minutes, or until an instant read thermometer inserted in center registers 160℉. Cool 5 minutes before cutting into slices. Total carbohydrates per serving: 8 grams (count only 3.5 "digestible" carbs when doing Atkins); protein: 30 grams; fat: 23 grams; calories: 354
Crispy Parmesan Chicken Legs
Real fried chicken is a bit of work: but worth it! Parmesan cheese adds extra flavor.
Prep time: 10 minutes
Standing time: 15 minutes
Bake time: 30 minutes
6 servings
1/2 cup grated fresh Parmesan cheese, divided
1/4 cup Atkins TM Bake Mix
1/2 teaspoon black pepper
3 slices controlled carb bread, toasted
1/2 teaspoon oregano
teaspoon salt
2 eggs
3 pounds chicken legs, cut into drumstick and thigh pieces vegetable oil for frying
1. Mix lA cup Parmesan cheese, bake mix and pepper in a shallow plate. In a food processor, pulse toasted bred until fine crumbs form (or use a box grater); add remaining lA cup cheese, oregano and salt; pulse to combine. Transfer to plate and stir. Beat eggs in a bowl.
2. Dip chicken pieces into eggs. Tap off excess. Lightly coat pieces in breadcrumb mixture and place on a wire rack to dry 15 minutes.
3. Heat oven to warm setting. Heat 1/2 inch of oil to 325℉ in a large skillet over medium heat. Fry half the chicken, covered, 10 minutes, until rich golden brown. Turn over pieces and cook uncovered 10 to 12 minutes more, until other side is browned and chicken is cooked through. Transfer chicken to oven to keep warm while frying remaining chicken.
Total carbohydrates per serving: 5 grams (count only 2 "digestible" carbs when doing Atkins); protein: 39 grams; fat: 30 grams; calories: 459
Chicken Cacciatore
Serve over a portion of steamed spaghetti squash tossed with chopped fresh basil.
Prep time: 25 minutes
Cook time: 35 minutes
4 servings
3 tablespoons extra-virgin olive oil
I chicken (3 to 3 1/2 pounds), eta into 8pieces
1 small onion thinly sliced
2 garlic cloves, chopped
2 teaspoons dried rosemary
1/2 cup dry white wine or reduced, sodium chicken broth
3/4 teaspoon salt
1/4 teaspoon crushed red pepper fiakes
1 1/2 cups canned plum tomatoes, drained and coarsely chopped
1. In large skillet, heat oil over medium-high heat. Brown chicken in 2 batches, about 8 minutes. Transfer to a plate.
2. Add onion, garlic and rosemary to pan; cook 4 minutes, until onion is softened. Add wipe and bring to a boil, stirring to loosen any browned bits. Add salt and pepper flakes.
3. Add chicken, skin side up, and accumulated juices to skillet. Boil until almost all the wine has evaporated, about 2 minutes. Add tomatoes. Cover, reduce heat to low and simmer 30 minutes, until chicken is cooked through.
4. Transfer chicken to a serving platter. Boil sauce 2 minutes to thicken; spoon over chicken.
Total carbohydrates per serving: 7 grams(count only 5 "digestible" curbs when doing Atkins); protein: 50 grams; fat: 34 grams; calories: 560
Chicken Pot Pie
Creamy chicken and vegetables nesUed under a crisp pie crust will make lhisa family favorite. You can make both the filling and crust up to 2 days ahead, but assemble just before baking.
Prep and cook time: 50 minutes
Bake time: 18 minutes
6 servings
1 recipe AtkinsPie Crust rolled out to a 10" circk (see recipe on page 438)
l 1/2 pounds chicken breast fillets, cat into l 1/2 pieces
1 can (14 1/2 ounces) reduced-sodium chicken broth plus 1
cup water
1 small onion, chopped
1 carrot, thinly sliced
2 celery ttalks, thinly sliced teaspoon crushed fennel seeds
1/2 cup cream
2 tablespoons Thicken Thin Not/Starch·
2 tablespoons chopped fresh parsley
salt andpepper
1. Heat oven to 375℉. Place chicken, broth, water, onion, carrot, celery and fennel seeds in a medium saucepot. Bring to a simmer over low heat and cook 20 minutes, until chicken is cooked through and vegetables are tender. Strain stock into a small saucepan; mix in cream and bring to a boil. Stir in Thicken Thin Not/ Starch; cook 2 minutes umil mixture thickens. Pour auce over chicken and vegetables; stir to coat. Add parsley. Season to taste with salt and pepper.
2. Spoon mixture into a 9-inch deep-dish pie plate. Lay dough over filling; press onto edges of pie plate. Bake 18 minutes, until crust is golden and baked through.
Total carbohydrates per serving: 9.5 grams (count only 5.5 "digestible" curbs when doing Atkins); protein: 29 grams;/ fat: 29 grams; calories: 446
Atkins Pie Crust:
3/4 cup plus 2 tablespoons Atkins Bake Mix
3 ounces cream cheae, softened
1 tablespoon sour cream
1. In medium bowl with an electric mixer on medium speed, beat bake mix, butter, cream cheese and sour cream just to combine.
2. Shape into a diac; wrap in plastic. Chill 20 minutes before rolling out between pieces of waxed paper.
Entrees-Pork
Cajun Pork Chops
A spicy dry mb adds zest to pork chops. You can also purchase a commercial Cajun mix if you don't feel like making your own. Don't overcook the pork it should still be juicy in the center.
Prep and cook time: 20 minutes
4 servings
1 tablespoon paprika
1/2 teaspoon ground cumin
1/2 teaspoonsatt
1/2 teaspoon sage
1/2 spoon freshly ground pepper
1/2 teaspoon gartic powder
1/4 teaspoon cayenne pepper (or to taste)
4 bonetess center-cut pork chops, 1/2"
1/2 tabtespoon butter
1/2 tablespoon oil
1. Combine paprika, cumin, salt, sage, pepper, garlic powder and cayenne in a bowl. Coat chops with seasoning mixture on both sides.
2. Heat butter and oil over high heat in a large skillet until very hot. Place chops in skillet, reduce heat to medium and cook 7 to 8 minutes, turning once halfway through cooking time.
Total carbohydrates per serving: 2 grams (count only 1 "digestible"carb when doing Atkins); protein: 53 grams; fat: 15 grams; calories: 364
Ginger Grilled Pork Tenderloin
When purchasing fresh ginger, look for a plump, unwrinkied piece. It is not necessary to peel the ginger before gratingjust rinse and pat dry.
Prep time: 10 rainutes
Marinate time: 2 hours
Cook time: 15 to 20 minutes
4 servings
2 whole pork tenderloins (1 1/2 pounds total)
2 cups dry white wine or reduced, sodium chicken broth
3 tablespoons grated fresh ginger
2 tablespoons reduced-sodium soy sauce
2 tablespoons sesame oil
1 packet sugar substitute
3 garlic cloves, pushed through a press
4 green onions, thinly sliced
1. Combine pork, :wine, ginger, soy sauce, sesame oil, sugar substitute and garlic in a resealable plastic storage bag. Refrigerate 2 hoursor overnight.
2. Remove tenderloins from marinade; discard marinade. Heat gas grill to medium and grill tenderloins 15 to 20 minutes in covered grill, turning occasionally, until an instant-read thermometer registers 150°to 155℉. Slice pork, garnish with green onion and serve immediately,
Total carbohydrates per serving: 4 grams (count only 3 "digestible" carbs when doing Atkins); protein: 37 grams; fat: 13 grams; calories: 362
Kielbasa With Caraway Kraut
This classic combo makes a hearty and satisfying main course, especially suited to cold weather.
Prep time: 5 minutes
Cook time: 55 minutes
6 servings
1 tablespoon vegetable oa
1 small onion, thinly sliced
1 package (I pound) refrigerated sauerkraut, with juice
1 cup reduced, sodium chicken broth
1 tablespoon Dijon mustard
1 bay leaf
1/2 teaspoon caraway seeds
1/2 teaspoon black peppercorns, lightly crushed with a knife
l 1/2 pounds kielbasa sausage, cut into 1/2" slices
1. Heat oil in large saucepan over rectum-high heat. Saute onion 5 minutes until soft. Add sauerkraut, broth, mustard, bay leaf, caraway seeds and peppercorns; mix well.
2. Cover pan; reduce heat to low. Simmer mixture 30 minutes. Add sausage, mix well and simmer 20 minutes more. Remove bay leaf before serving. Total carbohydrates, per serving: 7 grams (count only 4 "digestible" carbs when doing Atkins); protein: 17.5 grams; fat: 33 grams; calories: 397
Pork and Vegetable Ragout
Here's a stew with long-simmering flavor-in a flash? The secret? Tender pork chops cut down on cooking time.
Prep time: 15 minutes
Cook time: 20 minutes
4 servings
3 tablespoons Atkins TM Bake Mix
1/2 teaspoon sar
1/2 teaspoon pepper
4 boneless pork chops (about 1· pounds total), cut into
3/4 cubes
2 tablespoons olive oil,small onion, chopped
2 celery stalks, thinly sliced medium green bell pepper, chopped
2 gartic cloves,finely chopped
1 medium zucchini, halved lengthwise and sliced 1/2" thick
1 cup diced tomatoes
l teaspoon dried basil
1/2 teaspoon dried oregano
1. Combine bake mix, salt and pepper in n plastic bag. Add pork pieces and shake to coat. Set aside.
2. Heat 1 tablespoon oil in Dutch oven (or large heavy pot) over medium heat. Add onion, celery and green pepper and cook 5 minutes, until vegetables are softened. Add garlic; cook 1 minute more. Transfer to a bowl.
3. Wipe out Dutch oven; heat remaining tablespoon of oil. Brown pork on all sides. Stir in zucchini, tomatoes, basil, oregano and onion mixture.
4. Bring to a boil. Reduce heat, cover and simmer 10 minutes, stirring occasionally, until pork is tender.
Total carbohydrates per serving: 8 grams (count only 5 "digestible" carbs when doing Atkins); protein: 41 grams; fat: 16 grams; calories: 356
Shredded Pork Quesadillas
This recipe works equally well with chicken or beef. If you enjoy spicy heat, use pepper Jack cheese instead of Monterey.
Prep and cook time: 15 minutes
Bake time: 5 minutes
4 servings
2 tablespoons vegetable oil, divided
1/2 small onion, chopped
1 pound cooked pork roast, cut into very thin strips
1 cup grated Monterey jack cheese
1/4 cup green salsa
1 jalape So pepper (optional), seeded and finely chopped
1/4 cup chopped cilantro
1/2 teaspoon pepper
1/4 teaspoon salt
8 controlled carb flour tortillas
1. Heat oven to 450℉ Heat 1 tablespoon oil in large skillet over medium-high heat. Cook onion 5 minutes, until softened. Transfer to a bowl and add pork, cheese, salsa, jalapeiio, cilanUo, pepper and salt. Mix well
2. Brush one side of each tortilla with remaining oil. Spoon one-eighth of pork mixture over half of nonoiled side. Fold in half over filling.
3. Arrange on a baking sheet. Bake 5 minutes, until crisp and golden. Serve with additional salsa.
Total carbohydrates per serving: 26 grams (count only 7 "digestible" carbs when doing Atlkins); protein: 40 grams; fat: 32 grams; calories: 505
Entrees-Beef
Steak au Polvre
This classic French dish combines peppercorns, Cognac and cream in a simple and elegant sauce.
Prep and cook time: 25 minutes
2 servings
2 tablespoons crushed black peppercorns*
2 boneless sirloin shell steaks (each about 1" thick)
2 tablespoons olive oil
cup heavy cream
1 tablespoon unsweetened ketchhup
1 tablespoon Cognac
1/2 teaspoon salt
1. Spread peppercorns on a work surface and press onto both sides of steaks in an even layer. Heat oil in a large, heavy skillet over medium-high heat until very
To crush peppercorns, place in a plastic bag and pound them with a rolling pin or the flat side of a knife. hot. Cook steaks S mir, utes per side for medium-rare. Remove steaks from skillet and keep warm.
2. Add cream, ketchup, Cognac and salt to skillet. Bring to a boil, stirring, to loosen any browned bits from bottom of skillet. I ower heat and simmer sauce for 2 minutes until slightly thickened., Pour sauce over steaks and serve immediately.
Total carbohydrates per serving: 7 grams (count only 2 "digestible" carls when doing Atkins); protein: 62 grams; fat: 55.5 grams; calories: 798
Italian Meatballs In Tomato Sauce
Try these very tender meatballs over baked spaghetti squash or controlled cato pasta.
Prep time: 20 minutes
Cook time: 20 minutes
4 servings
2 slices controlled carb bread, crusts removed, torn small pieees
1/4 cup cream
1 1/2 pounds ground beef chuck
1/4 cup freshly grated Parmesan cheese
2 tablespoons finely chopped fresh parsley
1 egg yolk
1 garlic clove, pushed through a press
1/2 teaspoon black pepper
2 tablapoons olive oil
1 (8-ounce)jar controlled carb marinaa sauce
1 tablespoon minced fresh basil leaves or 1 teaspoon dried
1. In a large bowl soak bread incream until soft. Add mound chuck,Parmesan cheese, parsley, egg yolk, garlic, salt and pepper. Mix well. Form mixture into 1 1/2-inch meatballs.
2. Heat olive oil in large skillet over medium heat. Add meatballs and brown on all sides, about 10 minutes. Transfer meatballs to a plate lined with paper towels to drain. Wipe out skillet.
3. Add sauce and basil to skillet. Bring to a simmer over medium heat. Add meatballs and cook on low 5 minutes until heated through.
Total carbohydrates per serving: 9 grams (count only 6 "digestible" carls when doing Atkins); protein: 43 grams; fat: 38 grams; calories: 544
Two-Step Chill
Thanks to canned tomatoes and salsa (which provides some of the heat), this delicious twist on chili couldn't be easier. Ask the butcher to cube the beef for you to cut prep time.
Prep and cook time:-2 hours (largely unattended)
6 servings
2 tablespoons vegetable oil
3 pounds boneless beef chuck, cut into 1" pieces
1 can (14 1/2 ounces) diced tomatoes
1 cup reduced-sodium beef broth
2 garlic cloves, pushed through a press
1/2 cup medium.heat chunky salsa
2 tablespoons chili powder
1 teaspoon dried oregano leaves
sour cream (optional)
thinly sliced green onions (optional)
1. Heat oil in a Dutch oven or large pot over medium heat until bot. Brown beef in batches. Return beef and accumulated juices to Dutch oven.
2. Stir in tomatoes, broth, garlic, salsa, chili powder am oregano. Bring to a boil; reduce heat to low. Cover tightly and simmer 1 1/2 to 1 3/4 hours, until bee(is teader Serve with sour cream and green onions, if desired. Total carbohydrates per serving: 8 grams (count only 5.5 "digestible" carls when doing Atkins); protein: 45 grams; fat: 43 grams; calories: 599
Burgundy Beef Stew
Reducing the wine before adding the beef allows for almost all the alcohol to bum off, producing a very rich sauce.
Prep and cook time: 2 hours (largely unattended)
6 servings
cup Atkins TM Bake Mix
3 pounds beef chuck or round, cut into 1 1/2 cubes
1/4 pound sliced bacon
1 tablespoon olive oil
1 medium onion, clhopped
1 carrot chopped
1 celery stalk, chopped
2 garlic cloves, pusked through a press
2 cups dry redwine
1 can (14 1/2 ounces) reduced-sodium beef broth plus
1 can water
l bay leaf
1/2 teaspoon dried thyme
1 tablespoon butter
1/2 pound button mushrooms
1. Spread bake mix on a plate; lightly coat beef pieces, tap off excess. In a large Dutch oven or large pot over medium beat; cook'bacon until crisp. Remove bacon, crumble and set .aside,
2. Add oil to bacon fat in Dutch oven. Brown beef in batches. Transfer to a platter. Add onion, carrot and celery to Dutch oven; cook 8 minutes, until softened. Add garlic and cook 1 minute more. Pour in wine; increase beat to high. Boil until wine is reduced to 1 cup, about 5 minutes.
3. Return beef and accumulated juices to Dutch oven. Pour in beef broth and water;, add bay leaf and thyme. Reduce heat to low; cover partially and simmer 1 1/2 hours, until beef is tender.
4. Melt butter in a large skillet over medium heat. Saute mushrooms until golden brown, about 5 minutes. Add mushrooms to stew along with reserved bacon. Remove bay leaf.
Total carbohydrates per serving: 9 grams (count only 7 "digestible" carbs when doing Atkins); protein: 52 grams: fat: 38 grams; calories: 662
Garlic-Rosemary Beef Rib Roast
This classic rib roast requires little adornment but do try it with our Yorkshire Pudding! The beef will continue to cook as it sits before being sliced, so be careful to remove it from the oven when the thermometer registers about 10 degrees less than desired temperature for doneness.
Prep and cook time: 2 hours, 25 minutes to 3 hours
(largely unattended)
8 servings
2 teaspoons dried rosemary leaves, crushed
1 teaspoon dried thyme
4 garlic cloves, pushed through a press
3/4 teaspoon salt
1/2 teaspoon freshly ground pepper
6-to 7-pound beef rib roast, well trimmed
1. Heat oven to 350℉. Combine rosemary, thyme, garlic, salt and pepper in a bowl; rub onto surface of beef. Arrange mast, fat side up, in a shallow masting pea. Insert meat thermometer in thickest part of beef, not touching bone, Roast 2 1/2 hours for medium-rate (145℉) or 23A hours for medium (160℉). Let stand 15 minutes before cutting into slices.
2. Pour off fat from roasting pan (if making Yorkshire Pudding, use fat). Add 3/4 cup of water to roasting pan. Place pan over two stovetop burners over medium heat. Scrape up browned bits with a wooden spoon; cook 2 to 3 minutes. Strain and serve with beef.
Total carbohydrates per serving: 0.5 grams (count only o "digestible" carbs when doing Atkins); protein: 58 grams; fat: 75 grams: calories: 922
Korean-Style Skirt Steak
Skirt steak isn't just for fajitas. Try this Asian style recipe for a delicious change of pace.
Prep time: 5 minutes
Marinate time: 1 hour
Cook time: 8 minutes
4 servings
1 1/2 pounds beef skirt steak
2 green onions, finely chopped
4 garlic cloves, pushed through a press
3 tablespoons reduced-sodium soy sauce
1 tablespoon sesame oil
1 tablespoon rice wine vinegar or white wine vinegar
1 packet sugar substitute
1. Place all ingredients in a resealable plastic bag; mm to coat. Refrigerate I hour, turning meat once or twice.
2. Preheat grill or broiler. Remove meat from marinade; discard marinade. Grill or broil steak 4 to 5 minutes
per side for medium-rare aloneness.Thinly slice. Total carbohydrates per serving: 0.5 grams (count only 0.5 "digestible" carbs when doing Atkins); protein: 35 grams; fat: 14 grams: calories: 274
Entrees-Vegetarian
Stuffed Peppers
These flavorful stuffed peppers are delicious, colorful, and packed with fiber and vitamins.
Prep time': 40 minutes
Cook time: 40 minutes
8 servings
Tomato Sauce.
1 tablespoon olive oil
3 green onions, fmely chopped
2 garlic cloves, chopped
3 ripe tomatoes, peeled, seedwd and chopped, or 1 1/2 cups canned chopped tomatoes, drained
salt
8 assorted red, green and yellow peppers, roasted and l pound smoked mozzarella or Swiss Gruyere cheese, cut into 1/4 "by 2 1/2"sticks
1/2cup frozen chopped kale or cottard greens, thawed
1 tablespoon dried basil
salt ad freshly ground black pepper
1/2 cup freshly grated Parmesan cheese
1. Heat oil in a heavy medium skillet over medium heat. Add green onions and cook, stirring occasionally, until translucent, about 5 minutes. Add garlic and cook 1 minute more. Add tomatoes; reduce heat and simmer 10 minutes, stirring occasionally, until sauce thickens. Season to taste with salt and remove from heat.
2. Heat oven to 375℉; grease a 2-quart shallow baking dish. Make a 2-inch slit along side of each pepper. Rinse out seeds and genfiy pull out white pulp with your fingers. Pat dry.
3. Insert cheese strips and kale into peppers. Sprinkle with basil, salt and pepper. Arrange peppers in a single layer, filled side up. Pour sauce on top. Sprinkle evenly with Parmesan. Bake 40 to 45 minutes, until lightly browned.
Total carbohydrates per serving: i0 grams (count only 8 "digestible" carbs when doing Atkins); protein.' 15 grams; fat: 16 grams; calories: 241 To roast peppers, broil them 4 inches from heat source, mining occationally until skin blackens and blister. Place in a container or bowl covered or bowl covered with plastic wrap,and cool for 5 minutes.Peel off skins.
Eggplant Parmesan
In this easy-to-make update of the classic version, un. breaded eggplant is broiled; not fried, and then baked. Less work; less mess-and just as delicious.
Prep time: 45 minutes
Bake time: 30 minutes
6 servings
2 medium eggplants, about l 1/2 pounds total salt and pepper
3 tablespoons olive oil
1 1/2 cups con.oiled earb tomato sauce
1 cup thinly sliced mushrooms
10 large basil leaves, torn in pieces
8 ounces mozzarella cheese, thinly sliced
1/2 cup Parmesan cheese
1. Slice eggplants into ·-inch-thick rounds. Sprinkle with salt and let stand for 30 minutes for bitter juices to drain. Rinse and pat dry.
2. Heat broiler. Arrange eggplant slices in a single layer. Brush each side with oil. Broil 5 to 6 inches from heat source 2 to 3 minutes per side until browned.
3. Heat oven to 375℉; lighfiy oil a 9-inch-by-13-inch baking dish; set aside. Combine tomato sauce, mushrooms and half the basil in a saucepan and bring to a boil. Cook 3 minutes. Season to taste with salt and pepper.
4. Spread one half of the sauce on bottom of baking dish. Top with eggplant slices, mozzarella slices and remaining basil. Spread remaining sauce over layers. Sprinkle surface evenly with Parmesan cheese. Bake 30 minutes until bubbling.
Total carbohydrates per serv. lng: 15 grams (count only 10 "digestible" carbs when doing Atkins); protein: 12 grams; fat: 16 grams; calories: 239
Tofu Stir-Fry Over Baby Spinach
Light yet filling, this entree can be ready in less than a halfhour. Be sure to buy firm tofu it keeps its shape in stir-fries.
Prep and cook time: 25 minutes
4 servings
l pound firm tofu, cut into 1" cubes
1 tablespoon canola oil
4 green onions, cut in 1/4" slices
1 tablespoon fresh ginger, finely chopped
1 teaspoon Chinses 5-spice powder
8 cherry tomatoes,
4 garlic cloves, finely chopped
1/2 teaspoon salt
2 (6 ounce) bags pre-washed baby spinach
1. Gently press mill cubes between layers of paper towels to absorb excess moisture.
2. Heat oil in large nonstick skillet over medium heat Add green onions; cook 4 minutes, until wilted. Increase heat to medium-high. Add ginger, 5-spice powder and tofu cubes. Cook 3 to 4 minutes, until tofu starts to tsrown, Add tomatoes, garlic and salt. Cook 1 minute more.
3. Divide spinach among four plates. Top with hot tofu mixture. Serve immediately.
Total carbohydrates per serving: 10 grams (count only 7 "digestible" carbs when doing Atkins); protein: 12 grams; fat: 9 grams: calories: 153
Vegetables
Artkhoke and Cheese Squares
This easy side dish can be made up to 3 days ahead, and goes well with pork, chicken or fish.
Prep time: 10 minutes
Bake time: 30 minutes
8 servings
1 12-ouncojar marinated artichoke hearts, drained, liquid reserved
1 small onion, finely chopped
2 garlic cloves, pushed tkrough a press
4 whole eggs, beaten
2 tablespoons Atkins TM Bake Mix teaspoon salt
1/2 teaspoon pepper
1/4 teaspoon oregano
1/4 teaspoon Tabasco sauce
8 ounces shredded Monier0 Jack cheese
2 tablespoons choppedparsley