Atkins Fase 2

8/14/2019 Atkins Fase 2

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NetAtkinsCount

5g 4g

avocado, sliced2 slices bacon7 ounces ground chicken2 tablespoons Barbecue Sauce (or low-carb barbecue sauce)

Servings: 1 Nutritional Information Per Serving:Fiber 5.0g Protein 41.6g Fat 48.6g Calories 638

Ingredients

Grill burger till chicken is no longer pink in the center.Cook bacon in a skillet over medium-high heat till crispy. Top with avocado and barbecue sauce.

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Directions

Page 1

Chicken Burger topped w/Avocado,Bacon & Barbecue Sauce

OWL Recipes Plan 2Cheddar Omelet

w/Sauted Watercress

3g

cup shredded Cheddar cup watercress1 teaspoon extra-virgin olive oil2 large eggs

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Ingredients

Heat nonstick skillet with oil over medium high heat. Addwatercress and saut for 1 minute till tender. Add salt andpepper to taste. Remove from pan and set aside.Add eggs to skilllet and cook for 2 minutes till underside islightly browned. Flip over and cook 1 minute. Add watercress tohalf of omelet and top with cheese. Fold over other half andcook for 1 additional minute to melt cheese.

Directions

Barbecue Sauce

1 tablespoon extra-virgin olive oil4 tablespoons chopped onion2 tablespoons tomato paste1 teaspoon chili powder

1 teaspoon ground cumin teaspoon garlic powder dry mustard teaspoon allspice

teaspoon cayenne pepper1 cups no-sugar-added ketchup1 tablespoon cider vinegar2 teaspoon Worcestershire sauce2 teaspoon granular sugar substitute (sucralose)


Ingredients

Heat oil in a medium saucepan over medium-high heat. Addonion and saut until soft, about 3 minutes.Add tomato paste, chili powder, cumin, garlic powder,mustard, allspice and cayenne pepper, cook until fragrant,about 1 minute. Stir in ketchup, vinegar, Worcestershire sauce,2 teaspoons granulated noncaloric sweetener and coffee;simmer, stirring occasionally, until very thick, about 8 minutes.Serve warm or at room temperature, or refrigerate in an

airtight container for up to 3 days.

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Directions


3/16

NetAtkinsCount

8g 1g 6g

1 cup eld greens cup chopped green bell peppers

cup chopped jicama5 cherry tomatoes, quartered


Ingredients cup heavy cream2 teaspoon lemon juice2 tablespoon chives1 fresh garlic clove

2 tablespoons fresh parsley teaspoon salt teaspoon pepper1 teaspoon fresh dill weed2 teaspoon Dijon mustard cup mayonnaise


Ingredients

Combine all ingredients and toss with dressing.1.

Directions

Whisk mayonnaise, cream, parsley, chives, lemon juice,mustard, garlic, dill, salt and pepper in a small bowl.Use immediately or refrigerate in an airtight container for up to3 days.

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Directions

OWL Recipes Plan 2 Page 2Mixed Greens w/Green Pepper,

Jicama & Cherry TomatoesLamb Chops w/Tomato

& Olives

28 ounces of lamb chops teaspoon salt teaspoon pepper

2 tablespoons extra-virgin olive oil

cup white wine14 ounces canned diced tomatoes (with juices)4 ounces pimento-stuffed green olives1 teaspoon granular sugar substitute (sucralose)2 tablespoons chopped fresh parsley


Ingredients

Preheat oven to a warm setting. Season chops with salt andpepper to taste. In a large skillet, heat oil over medium-highheat. Saut chops until golden brown and cooked through,about 3 minutes per side. Transfer to a platter and place in oven to keep warm. Drainexcess fat from skillet and return to high heat. Pour in wine andcook, scraping up brown bits.Stir in tomatoes, olives and sugar substitute. Reduce heat tomedium and cook until sauce thickens slightly, about 5minutes. Season sauce with salt and pepper to taste and spoonover chops. Sprinkle with parsley before serving.

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Directions

Ranch Dressing


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NetAtkinsCount

0g 4g

1 cup eld greens cup sliced cucumber cup chopped red bell peppers


Ingredients cup chopped white onions3 tablespoons vegetable oil1 cup sliced mushrooms14 ounces tofu

1 cup fresh spinach8 cherry tomatoes, quartered4 eggs cup shredded Cheddar3 tablespoons grated Parmesan

teaspoon thyme


Ingredients


Directions

In a large nonstick skillet, over medium-high heat, cook theonion and mushrooms in the oil until soft (about 3 minutes).Add the tofu and spinach and cook an additional 3 minutes. Stirin remaining ingredients and cook until egg is rm. Serveimmediately.

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Directions

OWL Recipes Plan 2 Page 3Mushroom ScrambleCreamy Italian DressingMixed Greens w/SlicedCucumber & Red Pepper

6g

cup grated Parmesan teaspoon crushed red chili pepper1 garlic clove2 tablespoons parsley teaspoon salt teaspoon pepper cup mayonnaise

cup white wine vinegar2 teaspoon Italian medley seasoning2 tablespoon Xylitol


Ingredients

Whisk mayonnaise, vinegar and 2 tablespoons Xylitol in amedium bowl. Stir in Parmesan, garlic, Italian seasoning,pepper akes, salt, pepper and parsley until well blended. Letstand for 5 minutes.Use immediately or refrigerate in an airtight container for up to3 days. Stir before using.

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Directions


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NetAtkinsCount

8g 7g 5g

1 teaspoon extra-virgin olive oil1 bratwurst cup sliced white onion cup sauerkraut, drained


Ingredients1 cup eld greens2 marinated artichoke hearts, quartered1 ounce blue cheese, crumbled5 black olives, chopped

5 cherry tomatoes, quartered


Ingredients6 cups shredded romaine lettuce6 tablespoons low-carb vinaigrette dressing (6 tablespoonsItalian Dressing)6 slices cooked bacon, crumbled

2 hard boiled eggs1 avocado2 cups skinless cooked chipped turkey2 small tomatoes cup blue cheese, crumbled


Ingredients

In a small skillet, heat oil over medium high heat. Add onionsand saut about 3 minutes.Add bratwurst and sauerkraut. Continue to cook untilbratwurst is browned on all sides and heated through.

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Directions

Combine all ingredients and toss with dressing.1.Directions

In a large bowl, toss Romaine with 3 tablespoons dressing andmound it on a large serving platter.Arrange bacon, eggs, avocado, turkey, tomatoes and bluecheese in vertical stripes across the lettuce.Drizzle with remaining dressing and serve.

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Directions

OWL Recipes Plan 2 Page 4Turkey Cobb SaladMixed Greens w/Artichoke,Olive, Tomato & Blue Cheese

Bratwurst w/Onions& Sauerkraut


6/16


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NetAtkinsCount

14g 1g 3g

cup chickpeas2 cups eld greens


Ingredients cup heavy cream

cup sour cream1 cup blue cheese crumbled1 tablespoon lemon juice teaspoon pepper teaspoon Dijon mustard cup real mayonnaise


Ingredients

Combine all ingredients and toss with dressing.1.Directions

Combine cheese, mayonnaise, sour cream, heavy cream, lemon juice, mustard, and pepper in a medium bowl, mashing with afork to break up the cheese.Use right away or refrigerate in an airtight container for up to 3

days.

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Directions

8 teaspoons olive oil, divided1 small red onion, thinly sliced1 teaspoon dried thyme leaves3 garlic cloves, nely chopped1 medium red bell pepper, cut into strips1 cup chopped fresh parsley

teaspoon salt teaspoon pepper

24 ounces chicken sausage (four 6-ounce pre-cooked sausages)


Ingredients

Heat 2 teaspoons olive oil in a large skillet over medium-highheat. Add sausages and brown on all sides, turning frequently,about 5 minutes.Meanwhile, heat remaining 2 tablespoons oil in a mediumskillet over medium-low heat. Add onion and cook, stirringoccasionally for 56 minutes until soft. Add thyme and garlicand cook 1 minute more. Stir in bell pepper and cook 10minutes, stirring occasionally, until peppers just begin tosoften.Add onion and pepper mixture to sausages; add parsley andsalt and pepper to taste. Cook 10 minutes more.

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Directions

OWL Recipes Plan 2 Page 6Sauted Chicken Sausages

w/Red Bell PeppersMixed Greens w/Chickpeas Blue Cheese Dressing


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NetAtkinsCount

3g 10g 1g

2 cups of Belgian endive cup chopped snow peas

cup chickpeas


Ingredients2 tablespoons sherry vinegar1 tablespoon chopped shallots1 teaspoon Dijon mustard teaspoon salt teaspoon pepper6 tablespoons extra-virgin olive oil


Ingredients

In a large bowl, toss together all salad ingredients; set aside.In a medium bowl, combine all dressing ingredients exceptcheese. Stir until well blended, and then stir in cheese.Just before serving, pour dressing over salad, and toss well.

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Directions

Combine vinegar, shallot, mustard, salt and pepper in a smallbowl. Add oil in a slow, steady stream, whisking until dressingthickens.Use immediately or refrigerate in an airtight container for up to2 days.

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Directions

OWL Recipes Plan 2 Page 8Belgian Endive w/Snow Peas

& Chickpeas

1 green onion, chopped1 cup chopped white onions1 jalapeo, seeded and nely chopped1 medium tomato, chopped1 tablespoon lime juice2 tablespoons cilantro

teaspoon salt2 avocados


Ingredients

Place onions, pepper and tomato in a medium bowl.Slice avocados in half lengthwise, remove pits and scoop pulpinto bowl with a spoon. Mash avocados coarsely with a fork.

Mix in lime juice and cilantro. Add salt to taste.

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Directions

Guacamole Sherry Vinaigrette


10/16

NetAtkinsCount

4g 4g 5g

2 cups shredded romaine lettuce2 cups chopped fresh spinach4 ounces roasted red bell peppers1 cup broccoli orets, chopped


Ingredients2 large eggs2 large slices of tomato1 slice Muenster cheese Hass avocado, sliced


Ingredients


Directions To poach egg: add enough water to a pan to the depth of 2-3inches. Bring it to a boil with a pinch of salt, turn down heatand allow water to simmer just till it barely has bubbles aroundthe edges. Crack egg into a cup then carefully slide the egginto the water. Cook 3 minutes for medium rmness, 2 minutesif you like them runny, and 4 minutes if you like a rmer yolk.Remove with a slotted spoon. Gently remove excess water

with a paper towel.Place tomato slices on a plate, place avocado on top, placecheese slices next then top with eggs.Sprinkle with paprika (if desired), salt and pepper to taste.

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Directions

OWL Recipes Plan 2 Page 9

4 ounces canned green chili peppers of 1 chipotle en adobo, chopped2 garlic cloves, pressed1 tablespoon dried oregano2 teaspoons ground cumin cup cider vinegar24 ounces pork chops2 teaspoons granular sugar substitute (sucralose)1 tablespoon canola oil


Ingredients

Combine chilies, garlic, oregano, cumin and vinegar in ablender and pure.Place pork chops in shallow baking dish and pour the peppermixture on top. Turn the chops to coat. Marinate 4-8 hours.Drain pork chops and pat dry. Place marinade in a smallsaucepan. Mix in sugar substitute, bring to a boil; cook 3minutes.Heat oil in a large skillet. Cook chops 10 minutes, turning oncehalfway through cooking time, just until cooked through. Servewith cooked marinade.

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Directions

Peppery Pork Chops Romaine & Spinach Saladw/Bell Pepper & BroccoliPoached Eggs w/Tomato,

Muenster & Avocado


11/16

NetAtkinsCount

3g 8g 1g

1 cup eld greens avocado, chopped

cup chopped red bell pepper1 small tomato, chopped


Ingredients


Directions

cup coarse-grain mustard cup cider vinegar

cup sugar-free pancake syrup teaspoon salt teaspoon pepper

cup canola oil


Ingredients

Combine mustard, vinegar, syrup, salt and pepper in a smallbowl.Add oil in a slow steady stream, whisking until dressing thickens.Use right away or refrigerate in an airtight container forup to 2 days.

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Directions

OWL Recipes Plan 2 Page 10

2 green onions, cut into 1-inch slices celery stalk, cut into 1-inch pieces2 tablespoon chopped fresh parsley2 tablespoons canola oil1 tablespoon Horseradish2 teaspoons white wine vinegar1 garlic clove, cut in half 2 teaspoons Dijon mustard1 teaspoon paprika teaspoon salt teaspoon white pepper

teaspoon hot sauce (Tabasco)2 pounds raw shrimp


Ingredients

In a food processor, process all ingredients (except shrimp) untilfairly smooth. Transfer to a large bowl.Cook shrimp in boiling water for 2-4 minutes until they curl andturn pink. Drain and put into an ice water bath till cool. Oncecool, drain and set aside. Toss shrimp in dressing. Chill one hour. To serve, line 6 plates with shredded lettuce and divide shrimpon top.

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Directions

Creole Shrimp Salad Sweet Mustard DressingMixed Greens w/Avocado, Tomato &Roasted Red Peppers


12/16


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NetAtkinsCount

5g 12g 3g

1 teaspoon extra-virgin olive oil cup sliced fennel1 small red onion, sliced cup Raita

Servings: 1 Nutritional Information Per Serving:Fiber 4.7g Protein 4.3g Fat 6g Calories 106

Ingredients1 medium cucumber1 cups yogurt2 tablespoons fresh peppermint2 tablespoons fresh cilantro teaspoon salt

teaspoon curry powder


Ingredients

Spray fennel and onions with cooking oil. Roast in oven at425F for 10 minutes. Turn over down to 350F and cook untiltender and beginning to brown on outside. Toss to combine with Raita. Or serve on the side.

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Directions

1. Combine cucumber, yogurt, mint, cilantro, salt and currypowder in a medium bowl. Cover and refrigerate for 1 hour toallow avors to blend.

Directions

OWL Recipes Plan 2 Page 12Deli Turkey Ham on Romaine

w/Tomatoes, Onions & Cheddar

4 ounces deli turkey ham2 cups shredded romaine lettuce3 cherry tomatoes, quartered1 tablespoon chopped white onion cup shredded Cheddar


Ingredients

Assemble salad components and toss with dressing.1.Directions

RaitaRoasted Fennel & Onions


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NetAtkinsCount

4g 6g 3g

1 cups arugula, chopped1 cups baby spinach leaves6 marinated artichoke hearts, drained cup green onions, thinly sliced


Ingredients14 ounces coconut milk 2 ounces sugar-free vanilla protein powder teaspoon vanilla extract


Ingredients

Combine arugula, spinach, scallions and artichokes. Tossgently.Serve with your favorite dressing

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Directions 1. Place all ingredients in a blender with 2 cups of ice cubes andblend till smooth.

Directions

OWL Recipes Plan 2 Page 13Grilled Chicken

w/Barbecue SauceArugula-Spinach Saladw/Marinated Artichoke

6 ounces chicken2 tablespoons Barbecue Sauce (or low-carb barbecue sauce)


Ingredients

Combine chicken and Barbecue Sauce1.Directions

Coconut-Vanilla Shake


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Atkins Fase 2

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