Dieta Atkins 1

7/27/2019 Dieta Atkins 1

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NetAtkinsCount

7g 6g 8g

4 ounce chorizo sausage; cooked, drained o at

4 ounce ground bee

½ cup onion; diced

¼ cup cheddar cheese; shredded

large eggs; beaten medium ( ounces) red bell pepper

Servings: 4 • Nutritional Information Per Serving:

Fiber 2g • Protein 21.0g • Fat 20.0g • Calories 300

Ingredients tablespoons vegetable oil, divided

cup sliced onions

pound boneless pork loin, thinly sliced

½ teaspoon dried oregano

SaltFreshly ground pepper

¾ cup low-carb barbecue sauce


Fiber 1.1g • Protein 19.0g • Fat 18.2g • Calories 273

Ingredients medium cabbage (about ½ pounds), halved and cored

¾ cup mayonnaise

½ cup sour cream

tablespoons cider vinegar

tablespoon granular sugar substitute (sucralose) teaspoon celery seed

teaspoon salt

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Ingredients

Preheat oven to 400°F and line a baking sheet with oil.

Cook chorizo and drain o excess at. Place in mixing bowl and

combine with the bee, onion, cheese and eggs. Prepare bell

peppers by cutting in hal lengthwise.

Scoop out seeds and cut away rib (white part). Fill each pepper

with the meat mixture and place on the prepared bakingsheet.

Bake or 5-0 minutes and serve hot.

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4.

Directions

Heat tablespoon vegetable oil in a large skillet over medium

heat. Add onions and cook 5 minutes or until lightly browned;

set aside.

Sprinkle pork with oregano, salt and pepper. In a -quart

saucepan, heat remaining tablespoon o oil over medium-highheat. Cook pork in batches until lightly browned.

Add onions to saucepan and pour in barbecue sauce; mix well.

Reduce heat to medium low and cook 0 to 5 minutes, or

until pork is tender.

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4.

DirectionsCut cabbage halves in hal and thinly slice. Transer to a large

bowl.

In a small bowl, whisk together mayonnaise, sour cream, cider

vinegar, sugar substitute, celery, and salt. Pour dressing over

cabbage.Mix until thoroughly combined. Rerigerate at least 0 minutes

beore serving or avors to blend.

Directions

Breakast Mexi Peppers Barbecue Pulled Pork Classic Coleslawwithout Carrots

Page 1OWL Recipes Plan 1



NetAtkinsCount

3g 10g 3g

¼ cup cheddar cheese

½ cup yellow bell peppers, chopped

6 tablespoons scallions

ounces sausage

4 large eggs, beaten



IngredientsMarinade and Dressing Base:

4 green onions, chopped

garlic cloves, pushed through a press

¼ cup tamari soy sauce

tablespoons no-sugar-added rice-wine vinegar teaspoons sesame oil

teaspoon granular sugar substitute

½ teaspoon curry powder

¼ teaspoon dried ginger

Salad:

½ pounds bee sirloin, cut against the grain in 1⁄8-inch strips

tablespoons canola oil

6 cups mixed salad greens

red bell pepper, thinly sliced can (-ounces) sliced water chestnuts, drained



Ingredients cups broccoli orets

6 ounces cod

ounce herb-butter blend



Ingredients

Preheat oven to 400°F.

In a medium skillet over medium heat, cook the sausage,

about minutes. Add the peppers and onion until sot (about

minutes).

Divide into 4 soué cups and top with cheese.

Add one beaten egg to each cup to cover the sausage mixture.

Place on center rack in oven and bake or 5-7 minutes untilegg is rm.

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4.

5.

Directions

Mix green onions, garlic, soy sauce, rice wine vinegar, sesame

oil and sugar substitute in a small bowl.

Pour hal into a resealable plastic bag; add steak and marinate

overnight in the rerigerator. To remaining soy sauce mixture,

add curry powder and ginger.

Heat canola oil in a large skillet over high heat until very hot.

Drain bee and discard marinade; quickly stir-ry bee to

minutes in hot oil or medium doneness.

Transer to a large mixing bowl. Add salad greens, bell pepper,

water chestnuts and reserved soy dressing. Toss to coat.

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4.

Directions

Make a packet with aluminum oil to t sh and broccoli. Be

sure there is enough oil to completely enclose the ingredients.

Pre-heat oven to 50°F.

Combine sh and broccoli. Surround sh with broccoli and

place herb-butter blend on top o sh. Add salt and pepper to

taste. Seal packet completely by olding aluminum oil together.

Bake in oven or 0 minutes or until sh is akey and broccoli is tender.

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4.

Directions

Page 3

Asian Bee Salad Cod & Broccoliw/Herb-Butter

Mini Breakast Sausage, BellPepper & Scallion Casserole

OWL Recipes Plan 1



NetAtkinsCount

10g 2g 4g

½ avocado

tomato, chopped

cup lentils

cup eld greens



Ingredients tablespoons resh lemon juice (about extra-large lemon or

medium lemons)

teaspoon chopped garlic

¾ teaspoon salt

¾ teaspoon reshly ground black pepper½ teaspoon Dijon mustard

¼ cup extra-virgin olive oil



Ingredients

Combine all ingredients and toss with dressing..

Directions

In a medium bowl, whisk together lemon juice, garlic, salt,

pepper and mustard.

Very slowly drizzle in oil, whisking constantly, until vinaigrette

emulsies and thickens.

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Directions

Page 4

Lemon Vinaigrette Garden FritattaMixed Greens w/Avocado,Tomato & Lentils

tablespoons Parmesan cheese

5 white mushrooms

½ teaspoon dried rosemary

tablespoons resh basil

tablespoon extra-virgin olive oil large eggs

leeks (use only green part and bulbs)

small cauliower orets



Ingredients

Pre-heat broiler. Heat oil in a medium non-stick skillet over

medium heat. Add leeks and cauliower; sauté until

crisp-tender, about 0 minutes. Add mushrooms, cook 5

minutes, until mushrooms begin to give of liquid.Reduce heat to low. Pour eggs into skillet, stirring slightly. Add

herbs and salt and pepper to taste. Cook, stirring requently,

until eggs begin to orm small curds and set. Add cheese and

lightly press into egg mixture with a spatula.

Place skillet under broiler; cook until top is set but not brown,

about minute. Cool slightly. To remove rittata whole, tip

skillet to one side and use a spatula to loosen edges. Slide onto

a serving platter; cut into wedges.

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Directions

OWL Recipes Plan 1

3



NetAtkinsCount

7g 1g 4g

¼ cup extra virgin olive oil

tablespoons red wine vinegar

tablespoon water

teaspoons dried oregano

clove garlic, nely minced¼ teaspoon salt

Pepper

Pinch o granular sugar substitute (optional)

4 (5-ounce) chicken breasts, pounded at

6 cups torn romaine leaves

medium tomatoes, cored and cut into wedges or chunks

medium cucumber, peeled, seeded and cut into chunks

½ cup thinly sliced red onion

cup eta cheese, crumbled (4 ounces)

kalamata olives, pitted and quartered



Ingredients¾ cup green beans

6 ounces pork chops

serving o mustard cream sauce



Ingredients

In a small bowl whisk together the oil, vinegar, water, oregano,

garlic, salt, pepper and sugar substitute. Adjust to taste.

Season chicken with salt and pepper.

Preheat a stovetop grill pan over medium heat. Brush the pan

with oil and add the chicken. Cook or minutes, turning

once, until the chicken is no longer pink in the center. Set

aside, covered, or 0 minutes.In a large salad bowl combine the romaine, tomatoes,

cucumber and red onion. Gently toss with hal o the dressing.

Divide the salad among our serving plates.

Top with eta and the chicken breasts. Drizzle with the

remaining dressing and garnish with olives.

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4.

Directions

Steam green beans or grill till tender.

Grill pork chop till no longer pink in the center.

Serve with Mustard Sauce.

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Directions

Page 5

Greek Vinaigrette Grilled Pork Chop & GreenBeans w/Mustard Sauce

Greek Salad w/GrilledChicken Breast

6 tablespoons extra virgin olive oil

garlic clove

½ teaspoon oregano

½ teaspoon salt

¼ teaspoon pepper tablespoons lemon juice

teaspoon red wine vinegar



Ingredients

Whisk together oil, garlic, oregano, salt and pepper in a small

bowl. Whisk in lemon juice and vinegar.

Use immediately or rerigerate in an airtight container or up to

days.

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Directions

OWL Recipes Plan 1



NetAtkinsCount

11g 6g 5g

cup baby spinach

cup romaine lettuce

½ chickpeas

½ oz red bell peppers



Ingredientscup % at cottage cheese

ounces low-carb vanilla protein powder

teaspoon baking powder

large eggs, beaten

¼ cup almond meal/our

tablespoons soy our



Ingredients½ o an avocado

cups romaine lettuce

½ cup artichoke hearts

4 ounces salmon



Ingredients


Directions

Mix the dry ingredients in a medium sized mixing bowl. Stir in

the beaten eggs and cottage cheese until blended.

Preheat a large nonstick skillet or griddle over medium heat.

Using about ¼ cup per pancake, drop batter onto the lightly

greased skillet. When bubbles begin to orm in the middle o

the pancake, turn over and cook another minutes or untilpancake is rm.

Serve with optional toasted almonds, almond butter or

no-sugar added breakast syrup.

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4.

DirectionsDrain salmon.

Assemble ingredients and toss with dressing

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Directions

Page 6

Almond Protein Pancakes Canned Salmon overRomaine & Artichoke Salad

Spinach-Romaine Saladw/Chickpeas & Roast Pepper

3

OWL Recipes Plan 1



NetAtkinsCount

7g 7g 1g

tablespoon virgin olive oil, divided

(0 oz) package rozen chopped spinach, thawed and squeezed dry

1⁄3 cup crumbled eta cheese

¼ cup ull-at ricotta cheese

4 green onions, thinly sliced

tablespoon chopped parsley

tablespoon chopped resh dill

egg, beaten

4 turkey breast cutlets ( ounces), pounded thin

½ teaspoon salt

¼ teaspoon ground black pepper

¼ teaspoon garlic powder

¼ teaspoon dried thyme



Ingredients1⁄3 cup chickpeas

cups resh spinach



Ingredients1⁄3 cup coarse-grain mustard

1⁄3 cup cider vinegar

¼ cup sugar-ree pancake syrup

½ teaspoon salt

¼ teaspoon pepper

2⁄3 cup canola oil



Ingredients

Heat oven to 50°F. Grease an -inch square baking dish with

hal the olive oil; set aside.

In a bowl, mix spinach, eta, ricotta, green onions, parsley, dill

and egg until well combined. Spread a quarter o the spinach

mixture down the center o each turkey cutlet, leaving a

border on all sides. Roll up and place seam-side down in

prepared baking dish.

Brush turkey rolls with remaining ½ teaspoons olive oil.

Sprinkle with salt, pepper, garlic powder and thyme.Bake about 0 minutes, until turkey is just cooked through and

stung is heated.

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4.

Directions


Directions

Combine mustard, vinegar, syrup, salt and pepper in a small bowl.

Add oil in a slow steady stream, whisking until dressing thickens.

Use right away or rerigerate in an airtight container or

up to days.

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Directions

Page 7

Spinach Salad w/Chickpeas Sweet Mustard DressingStued Turkey Breast

OWL Recipes Plan 1



NetAtkinsCount

8g 9g 4g

tablespoons butter

4 ounces morel or shiitake mushrooms, sliced (or hal that amount o

reconstituted dried)

1⁄3 cup nely chopped red onion

cloves garlic, chopped

½ teaspoon dried thyme leaves

½ teaspoon grainy Dijon mustard

Salt and pepper

6 eggs

¼ cup chopped resh parsley plus sprigs or garnish

¾ cup shredded Gruyère cheese



Ingredients tablespoons oil

½ onion, thinly sliced

package ( pound) sauerkraut, rinsed and drained

4 cooked hot dogs, sliced

cans (4½ ounces each) reduced-sodium bee broth,

plus can water

teaspoons mustard

tablespoon granular sugar substitute (sucralose)

bay lea

Salt and pepper



Ingredients cups endive

½ cup cucumber

5 cherry tomatoes



Ingredients

Melt butter in a small nonstick skillet over medium-high heat;

sauté mushrooms, onion, garlic and thyme 4 minutes, until

tender.

Stir in mustard and season with salt and pepper; remove rom

heat.

In medium bowl, whisk eggs, parsley and ¼ cup cheese until

mixed. In same skillet, melt ½ tablespoon butter over

medium-high heat and add hal the egg mixture. Tilt pan or

spread eggs to cover bottom o pan. Cook until set, liting

omelet with rubber spatula to allow uncooked egg to ow

underneath. Top omelet with ¼ cup grated cheese and hal the mushroom

mixture. Fold up lled portion over center o omelet and roll it

out onto serving plate. Repeat with remaining butter, egg

mixture, cheese and mushroom mixture. Garnish with parsley

sprigs.

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4.

Directions Heat oil in a medium soup pot over medium-high heat. Add

onion and cook 5 minutes, until sotened.Stir in sauerkraut, hot dogs, broth, water, mustard, sugar

substitute and bay lea.

Simmer 5 minutes or avors to blend. Remove bay lea. Add

salt and pepper to taste.

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Directions

Combine all ingredients and toss with salad dressing..

Directions

Page 8

Hot Dog Soup Endive, Cucumber &Cherry Tomato Salad

Wild Mushroom &Gruyère Cheese

OWL Recipes Plan 1



NetAtkinsCount

1g 7g 4g

tablespoons grated parmesan cheese

cup cauliower orets

cup broccoli orets

tablespoon extra-virgin olive oil

5 ounces top sirloin steak



Ingredients

Cut sirloin into bite-size pieces. Heat a skillet over

medium-high heat with tablespoon oil. Add salt and pepper

to sirloin. Add sirloin, broccoli and cauliower and sauté until

meat is browned and cooked through and the vegetables are

tender.

Garnish with parmesan cheese and salt and pepper to taste.

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Directions

Page 9

Blue Cheese Dressing Bee Sirloin Sauté w/Broccoli,Caulifower & Parmesan

Mixed Greens w/Cherry Tomatoes

1⁄3 cup heavy cream

½ cup sour cream

cup blue cheese crumbled

tablespoon lemon juice

½ teaspoon pepper

½ teaspoon Dijon mustard

½ cup real mayonnaise



Ingredients

Combine cheese, mayonnaise, sour cream, heavy cream,

lemon juice, mustard, and pepper in a medium bowl, mashing

with a ork to break up the cheese.

Use right away or rerigerate in an airtight container or up to

days.

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Directions

5 cherry tomatoes

cup eld greens



Ingredients

Combine all ingredients and toss with dressing..Directions

OWL Recipes Plan 1



NetAtkinsCount

1g 3g 10g

½ cup heavy cream

teaspoon lemon juice

tablespoon chives

resh garlic clove

tablespoons resh parsley

½ teaspoon salt

¼ teaspoon pepper

teaspoon resh dill weed

teaspoon Dijon mustard

¾ cup mayonnaise



Ingredients0 ounces chopped spinach

4 green onions

tablespoons sunower seeds

tablespoons chopped parsley

¼ teaspoon pepper

tablespoon resh dill weed


eggs



Ingredients¾ cup sour cream

small boston heads o lettuce

tablespoons chives

yellow bell pepper

celery stalks

½ a medium cucumber

tablespoons dried tarragon

heads o romaine lettuce

anchovies

pounds o large shrimp



Ingredients

Whisk mayonnaise, cream, parsley, chives, lemon juice,

mustard, garlic, dill, salt and pepper in a small bowl.Use immediately or rerigerate in an airtight container or up to

days.

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DirectionsHeat tablespoons oil in a large nonstick skillet over medium

heat. Cook green onions about 5 minutes, until sotened.

Transer to a large bowl.

Add spinach, parsley, salt, and pepper to bowl; mix well. Pourin eggs and add sunowers, mix until thoroughly combined.

Heat remaining tablespoon o oil in skillet. Pour in spinach

mixture; atten with a spatula to level.

Cover and cook over medium heat -0 minutes, until pancake

is set. Invert pancake onto a plate. Cut into wedges. Serve hot

or at room temperature, with a dollop o sour cream or

chopped dill, i desired.

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4.

Directions

For Dressing: Put anchovy paste, garlic, salt, pepper, mustard,

mayonnaise, sour cream, vinegar, parsley, chives, tarragon andchervil in a blender; blend until dressing turns a bright green

color. Makes cups. (Can be made ahead. Store in an airtight

container in the rerigerator up to days.)

For Lettuce: Arrange salad ingredients on a large platter and

drizzle with ½ cups dressing (rerigerate remaining dressing

and reserve or another use). Serve immediately.

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Directions

Page 10

Ranch Dressing Spinach Pancake w/Sunfower Seeds

Hearts o Lettuce w/ Shrimp& Creamy Goddess Dressing

OWL Recipes Plan 1



NetAtkinsCount

3g 2g 10g

½ cup resh cilantro, leaves and stems, nely chopped

¼ cup resh parsley, leaves and stems, nely chopped

1⁄8 cup extra virgin olive oil

tablespoons mayonnaise

tablespoon resh lime juice (about ½ o a lime)

teaspoon chopped garlic

medium green zucchini, cut lengthwise then across into inch

slices to orm hal-moons (about cups)

medium yellow summer squash, cut lengthwise then across

into -inch slices to orm hal-moons (about cups)



Ingredients4 ounces resh lettuce

cup watercress

¼ cup black eyed peas

5 cherry tomatoes



Ingredients

In a small bowl, combine cilantro, parsley, oil, mayonnaise, lime

juice and garlic and mix well. Let stand or 5 minutes to allowavors to blend.

Preheat grill to medium-high heat. Alternating colors, thread 6

pieces o squash onto each o skewers. Brush hal the

mayonnaise mixture over the vegetables.

Cover and grill 4 to 5 minutes, turn, brush with remaining

mayonnaise mixture and grill 4 to 5 minutes more, until lightly

charred.

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Directions

. Combine all ingredients and toss with dressing.

Directions

cup lightly packed cilantro leaves and stems

½ cup at-lea parsley leaves and stems


1⁄8 cup yellow onion, roughly chopped (¼ small onion)

½ tablespoons lime juice (about lime)

½ tablespoon chopped garlic

teaspoon salt

teaspoon reshly ground black pepper

pork tenderloins ( pounds total)



Ingredients

Preheat oven to 400°F. Preheat grill to high.

For salsa verde: Place cilantro, parsley, oil, onion, lime juice,

garlic, salt and pepper in a ood processor or blender andprocess, tapping down leaves as necessary, until herbs are

nely chopped and sauce looks creamy, about minutes.

Season tenderloins generously with salt and pepper and roast

in over or 0 minutes Remove and place on grill or 5 to 0

minutes, until nicely charred and a meat thermometer gives an

internal temperature o 60°F. Let pork rest or 5 minutes

beore slicing.

Serve with salsa verde.

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4.

Directions

OWL Recipes Plan 1 Page 11

Pork w/Salsa Verde Watercress-Lettuce Saladw/Tomatoes

Green & YellowSquash Kebabs



NetAtkinsCount

1g 7g 4g

tablespoons lemon juice

tablespoons grated parmesan cheese

resh garlic clove, minced

teaspoon red wine vinegar

teaspoon granulated sugar substitute (sucralose)

teaspoon pepper

½ teaspoon salt

½ cup extra-virgin olive oil



Ingredients½ an avocado sliced

cups arugula

6 ounces o chicken

5 cherry tomatoes



Ingredients

Combine lemon juice, Parmesan, garlic, vinegar, teaspoon

granulated sugar substitute, peppercorns and salt in a small

bowl. Add oil in a slow, steady stream, whisking until dressing

thickens.Use immediately or rerigerate in an airtight container or up to

days.

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Directions

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Grill chicken until it is no longer pink in the center.

Assemble ingredients and toss with dressing.

Directions

teaspoon olive oil, plus more or pie plate

½ small onion, nely chopped

4 large eggs

cup milk

cup grated sharp or extra-sharp cheddar cheese, divided

½ cup water

¼ teaspoon dried thyme

¼ teaspoon dried oregano

½ teaspoon salt

¼ teaspoon pepper

¼ teaspoon chopped dried rosemary

medium bunch broccoli, cut into orets, stems peeled and

cut 1⁄3 inch thick



Ingredients

Heat oven to 75F. Brush a 9-0 inch pie plate with olive oil.

Heat oil in a small skillet over medium-high heat.

Add onion and cook until sotened, about minutes.

Transer to a medium bowl; let cool. Add eggs to onion and

lightly beat. Whisk in dairy beverage, ½ cup o the cheese,

water, thyme, oregano, salt, pepper and rosemary to blend.

Cover bottom o pie plate with broccoli. Pour cream mixture

into pie plate. Sprinkle with remaining ½ cup cheese. Bake

until a knie inserted in middle comes out clean and quiche isgolden brown, 50 to 60 minutes.

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4.

Directions


Turkey RatatouilleParmesan Peppercorn Dressing Grilled Chicken over Arugulaw/Tomatoes & Avocado



NetAtkinsCount

1g 3g 1g

¾ cup extra-virgin olive oil

4 tablespoons red wine vinegar

tablespoons resh lemon juice

garlic cloves, pressed

tablespoons minced resh parsley

tablespoon minced resh basil

teaspoons dried oregano

½ teaspoon red pepper akes

¼ teaspoon salt

¼ teaspoon pepper

½ teaspoon granular sugar substitute (sucralose)



Ingredients teaspoon lemon juice

tablespoons minced shallots

6 tablespoons unsalted butter

tablespoon parsley

¼ teaspoon salt

1⁄8 teaspoon pepper



Ingredients

Combine oil, vinegar, lemon juice, garlic, parsley, basil,oregano, red pepper akes, salt, pepper and sugar substitute

in a jar with a tight tting lid; shake vigorously (this can also be

done in a blender).

Use right away or rerigerate in an airtight container or up to

days.

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Directions

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Combine butter, shallot, parsley, lemon juice, salt and pepper in

a medium bowl; blend well to distribute ingredients

thoroughly.

Spoon seasoned butter onto waxed paper; roll paper around

butter to orm a log. Twist ends to secure butter; roll gently

across counter to orm an even cylinder.Rerigerate until chilled, at least hours and up to week. Slice

into small pats and use as desired.

Directions

½ cup broccoli orets

½ cup cauliower orets



Ingredients

Prepare broccoli and cauliower. Bring a steamer basket in a

pot to a rolling boil.

Add broccoli and cauliower and steam or about -0

minutes until tender. Add salt and pepper to taste.

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Directions


Steamed Broccoli & CaulifowerItalian Dressing Parsley Butter



NetAtkinsCount

3g 7g

tablespoon canola oil

tablespoon butter

pounds lamb stew meat, cut into pieces

small onion, chopped

garlic cloves, nely chopped

teaspoons grated resh ginger or ½ teaspoon dried

tablespoons curry powder

can (4½ ounces) reduced sodium chicken broth

¼ cup whole milk yogurt

tablespoons chopped resh cilantro

tablespoons toasted pumpkin seeds (optional)



Ingredients

Heat butter and oil in a large Dutch oven over medium heat.Brown lamb in batches; transer to a plate. Discard all but

tablespoons at.

Add onion to Dutch oven; cook until sot, about 5 minutes. Stir

in garlic, ginger, and curry powder. Cook, stirring, minute

more.

Return lamb and accumulated juices to Dutch oven. Pour in

broth. Bring to a boil over high heat; reduce heat to low and

simmer until lamb is very tender, about ½ hours.

Add salt and resh pepper to taste. Remove rom heat. Stir in

yogurt, and cilantro. Beore serving garnish with pumpkin

seeds.

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4.

Directions

cup eld greens

medium tomato

½ Hass avocado, chopped



Ingredients

Toss together greens, tomato and avocado.

Add low-carb dressing o your choice and toss. Season with

salt and reshly ground pepper.

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Directions


Lamb Curry Mustard-Cream SauceMixed Greensw/Avocado & Tomato

½ cup heavy cream

scallion, chopped

½ tablespoons coarse-grain mustard

¼ teaspoon pepper

¼ teaspoon salt



Ingredients

Pour cream into a small skillet and bring to boil over high heat.

Stir in scallions and cook, stirring requently until cream

thickens slightly, about 4 minutes.

Remove rom heat and stir in mustard, pepper and salt.

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Directions

1g



1gNet

AtkinsCount

0g

½ teaspoon salt

teaspoon pepper

½ cup light olive oil

garlic cloves

sprigs resh oregano leaves

5-0 resh basil leaves

cup salted butter

½ cup canola oil



Ingredients

Place salt, pepper, olive oil, garlic, oregano and basil in a ood

processor. Pulse until herbs are nely ground and there are no

visible specks o pepper.

Add butter and canola oil, blending until smooth. Scrape intoa container with a snap top and rerigerate up to month.

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Directions


Herb-Butter

Dieta Atkins 1

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