recipes

Meal Ideas 19 March 2018

Refreshing Recipes for a Healthier Spring

Add healthy avocado for fresh, creamy flavor

(Family Features) For many, spring is an opportunity to hit refresh on many aspects of life, including what you eat. Rather than instituting a restrictive diet that forces you to cut back on your favorite snacks and dishes, consider making simple changes that can go a long way so you can enjoy the flavors of the season without sacrificing taste or eating less.
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For example, Atkins offers a long-term, healthy lifestyle featuring a balanced approach of high-fiber carbohydrates, optimal protein and healthy fats, while focusing on reducing levels of refined carbohydrates, added sugars and “hidden sugars,” which are the carbohydrates that convert to sugar in the body – you can’t see them but your body does.

Fresh flavors abound during spring, and you can enjoy nature’s bounty while avoiding hidden sugars by selecting high-fiber, low-glycemic fruits and vegetables. For example, a single avocado contains 10 grams of dietary fiber in addition to healthy fat. Consider a menu comprised of recipes like Egg-Filled Avocado with Prosciutto, Avocado Kale Berry Smoothie Bowl and Thai Peanut Buddha Bowl.

Live Low-Carb

Find more inspiration, tips and recipes by seeking out additional resources like “Atkins: Eat Right, Not Less: Your Guidebook for Living a Low-Carb and Low-Sugar Lifestyle.” The book, filled with 100 whole-food recipes and simple solutions for living a low-carb lifestyle, contains a variety of meal plans, low-carb takes on classic comfort foods and tips for creating a low-carb kitchen. Readers can also learn about Atkins 100, a flexible and personalized low-carb lifestyle program.

Learn more about the benefits of a balanced, flexible, low-carb approach to eating at Atkins.com.
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Thai Peanut Buddha Bowl

Recipe courtesy of “Atkins: Eat Right, Not Less”
Active time: 15 minutes
Total time: 30 minutes
Servings: 4

  • Olive oil spray
  • 2          skinless, boneless  chicken breasts  (12 ounces total)
  • 4          cups baby spinach
  • 1          ripe Hass avocado,  thinly sliced
  • 1          medium zucchini,  cut into noodle  shapes
  • 2          carrots, cut into  noodle shapes
  • 2          radishes, thinly  sliced
  • 8          sprigs cilantro

Dressing:

  • 1/2       cup peanut butter
  • 3          tablespoons coconut  milk
  • 1          tablespoon fish sauce
  • 2          teaspoons hot chili  sauce
  • 2          garlic cloves, minced
  • 1          tablespoon minced  fresh ginger
  • 1          tablespoon sesame  oil
  • 3          tablespoons hot  water
  1. Heat oven to 400° F.
  2. Coat small skillet with olive oil spray. Add chicken to skillet and cook 3-4 minutes, turning once or twice to brown chicken. Slide into oven and bake 6- 8 minutes, until chicken is cooked through and no longer pink in center when sliced with a knife. Set aside to rest 5 minutes then shred.
  3. To make dressing: In large bowl, mix peanut butter, coconut milk, fish sauce, chili sauce, garlic, ginger, sesame oil and hot water. Whisk well until smooth.
  4. Divide spinach and avocado among four bowls. Top with chicken, zucchini, carrots, radishes and cilantro. Drizzle with dressing and serve immediately.

Tip: If you don’t have a spiralizer, you can achieve the same effect by using a vegetable peeler to shave thin ribbons. You can also use a mandoline vegetable slicer then use a knife to cut the strips into thinner noodle-like strips.

Nutritional information per serving: 10.8 g net carbs; 427 calories; 18.1 g total carbs; 7.3 g fiber; 21.8 z protein; 30.7 g fat.
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Egg-Filled Avocado with Prosciutto

Recipe courtesy of “Atkins: Eat Right, Not Less”
Active time: 10 minutes
Total time: 15 minutes
Servings: 4

  • 6          ounces watercress or baby spinach
  • 2          tablespoons balsamic vinegar
  • 8          large eggs
  • 4          ripe Hass avocados, halved lengthwise and pitted
  • olive oil spray
  • 8          slices (about 4 ounces) prosciutto
  1. Place the watercress or baby spinach in large bowl. Drizzle with balsamic vinegar and toss well. Divide among four small plates.
  2. In large skillet, heat 2 inches water over medium heat until bubbles cover bottom and sides of pan. Crack eggs into small bowl (do not use eggs with broken yolks). When a few bubbles have broken surface of water, gently pour each egg into pan, leaving room between them.
  3. Cook eggs, without stirring, until whites are just set and yolks are still runny, 2-3 minutes. Use rubber spatula to gently release eggs from bottom of pan, if necessary. Using slotted spoon, remove eggs from water and drain on paper towels.
  4. Place poached egg in each avocado half. Coat medium skillet with olive oil spray. Heat skillet over medium heat and add prosciutto. Cook until crispy, about 2 minutes per side. Transfer two avocado-filled egg halves to each plate and serve immediately with two slices prosciutto.

Nutritional information per serving: 4.1g net carbs; 422 calories; 16 g total carbs; 11.9 g fiber; 18.5 g protein; 34 g fat.
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Avocado Kale Berry Smoothie Bowl

Recipe courtesy of “Atkins: Eat Right, Not Less”
Active time: 10 minutes
Total time: 10 minutes
Servings: 2

  • 1/3       cup plain protein powder
  • 1          cup plain full-fat Greek yogurt
  • 1/4       cup water
  • 1/2       ripe Hass avocado
  • 1          cup kale leaves
  • 2          tablespoons chopped fresh mint
  • 1          teaspoon stevia (sugar substitute)
  • 1/2       cup fresh or frozen berries such as blackberries, strawberries or raspberries
  • 2          tablespoons almond or walnut halves
  • 2          tablespoons chia seeds
  1. In blender, blend protein powder, yogurt, water, avocado, kale, mint and stevia until smooth then divide between two bowls.
  2. Sprinkle berries, nuts and chia seeds over smoothies. Serve immediately.

Nutritional information per serving: 12.5 g net carbs; 356 calories; 24.2 g total carbs; 11.8 g fiber; 32.2 g protein; 15.6 g fat.

Source: Atkins

Snacks 05 June 2017

Smart Summer Snacks

(Family Features) A busy summer schedule requires plenty of energy, and while relaxation is sure to help, what you eat is your essential source of fuel. Just like filling up your gas tank, food is what makes your body go.

A well-balanced approach to eating is a smart way to ensure your body gets the nutrients it needs to power you through each fun-filled day and keep you operating in tip-top shape. An eating plan such as Atkins offers a balanced approach with delicious foods that contain fiber-rich and nutrient-dense carbohydrates and good fats and proteins, while focusing on reduced levels of refined carbohydrates and added sugars.

Reach for snacks full of seasonal fruits and vegetables like peaches, cucumbers, zucchini and raspberries that will satisfy your appetite and fuel your summer days. Find more warm-weather recipes and tips to stay energized throughout the season at Atkins.com.

Avoid the Hidden Sugar Effect

The frenetic pace of summer activities makes on-the-go foods the norm. While many portable snacks tout healthy benefits and good-for-you nutrition, it’s easy to be confused about what truly makes up nutritious foods, as well as how the body responds to various foods.

According to the recent Sugar Gap Study conducted by Atkins Nutritionals, Inc., there is a significant gap in Americans’ knowledge about nutrition and the “hidden sugar effect,” where certain foods turn into sugar during the digestive process. While a person can’t see these sugars, his or her body can. The study revealed that only 1 in 10 Americans are aware that certain foods can cause the hidden sugar effect.

Make better choices and avoid hidden sugars this summer with these tips for finding foods that won’t create excessive sugar spikes:

  • Beware of sugary beverages, especially fruit juices. Keeping well hydrated is especially important when temperatures rise, but sweet drinks can pack an excessive amount of sugar.
  • Know that not all snack bars are created equal – with many packing a sugary punch. An option such as the Atkins Harvest Trail Coconut Almond Bar combines roasted coconut and almonds which can keep you feeling full and satisfied without the hidden sugars.
  • Understand which foods can cause blood sugar spikes – it’s more than cakes and candy. All carbohydrates elevate blood sugar; even ancient grains and brown rice convert into sugar when digested, making it important to enjoy these foods in smaller portions. Learn more at hiddensugar.com.

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Tropical Raspberry Smoothie

Recipe courtesy of Atkins
Prep time: 5 minutes
Servings: 1

  • 1/2 cup coconut cream
  • 4 ounces firm silken tofu
  • 1/2 cup red raspberries, plus additional (optional)
  • 2 teaspoons sugar substitute (optional)
  • 1/8 teaspoon coconut extract
  • 3 ice cubes
  • whipped cream (optional)
  1. In blender, combine coconut cream, tofu, raspberries, sugar substitute, if desired, and coconut extract; blend until smooth. To remove seeds, strain mixture through sieve then return to blender.
  2. With machine running, add ice cubes, one at a time, and blend until smooth.
  3. Pour into tall glass and garnish with whipped cream and raspberries, if desired.

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Peachy Prosciutto Bites

Recipe courtesy of Atkins
Prep time: 10 minutes
Servings: 4 (3 bites per serving)

  • 1/2 cup whole almonds
  • 2 medium peaches (each 2 1/2 inches in diameter)
  • 4 ounces cream cheese
  • 2 teaspoons ground cinnamon
  • sugar substitute (optional)
  • 12 thin slices prosciutto
  • 12 basil leaves (optional)
  1. Heat oven to 350° F.
    In single layer, toast almonds 10 minutes. Let cool then coarsely chop. Set aside.
    Slice each peach into six wedges and set aside.
  2. In small bowl, combine softened cream cheese with cinnamon and pinch of sugar substitute. Add almonds; blend to combine.
  3. Lay out single slice of prosciutto, place 1 tablespoon cheese mixture on top of peach wedge and top with basil leaf. Place wedge at one end of prosciutto and roll up. Repeat with remaining ingredients.

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Smoked Salmon, Cucumber and Cream Cheese Roll-Ups

Recipe courtesy of Atkins
Prep time: 5 minutes
Servings: 4

  • 2 cucumbers (8 1/4 inches long each)
  • 8 tablespoons cream cheese
  • 12 ounces smoked chinook salmon (lox)
  1. Use mandolin or vegetable peeler to cut long, thin strips of cucumber.
  2. Spread cream cheese onto smoked salmon, place strip of cucumber at one edge and roll up with salmon and cream cheese. Pin in place with toothpick. Repeat with remaining ingredients.

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Zucchini Crisps

Recipe courtesy of Atkins
Prep time: 10 minutes
Cook time: 10 minutes
Servings: 4

  • 2 medium zucchinis
  • 2 tablespoons extra-virgin olive oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons Parmesan cheese, grated
  • garlic powder (optional)
  • Italian seasoning (optional)
  • rosemary (optional)
  • dill (optional)
  1. Heat oven to 400° F.
  2. Cut zucchini into 1/4-inch slices. If small, cut diagonally. Brush both sides with olive oil and season with salt, pepper and Parmesan. Season as desired with garlic powder, Italian seasoning, rosemary or dill.
  3. Place in single layer on baking sheet and bake 10 minutes, turning once. Cool on wire rack.

Photos courtesy of Getty Images

Source: Atkins

Main Dishes 06 December 2016

Exploring a Culinary Classic

Endless possibilities with potatoes

(Family Features) Delicious and nutritious, it’s no wonder potatoes are a menu staple for many. Everyone craves meal variety, and potatoes offer a perfect canvas to inspire new flavor exploration so you can enjoy something different every day. From russets, reds, yellows, whites and purples to petites, fingerlings and more, there are multiple varieties to keep dishes interesting.

You might be used to preparing this kitchen staple mashed, baked or fried, but these inventive recipes show how easy it is to incorporate flavors and techniques to create new potato dishes for any meal of the day in 30 minutes or less.

Find more meal ideas featuring a variety of potato preparations at PotatoGoodness.com/explore.

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Fiesta Potato Smashers

Yield: 8
Prep time: 5 minutes
Cook time: 30 minutes

  • 5 small yellow potatoes
  • 5 small red potatoes or potato of your choice
  • 1 pint sweet mini peppers (red, orange and yellow)
  • cooking spray
  • 4 tablespoons fat-free sour cream or fat-free Greek yogurt (optional)
  • 8 sprigs cilantro, picked from stems
  • salt, to taste
  • chili powder, to taste
  • freshly ground pepper, to taste
  1. Place whole potatoes into microwave-safe, covered dish.
  2. Microwave on high 3-4 minutes.
  3. While potatoes are cooking, cut mini peppers into 1/4-inch slices. Spray nonstick pan with cooking spray and heat to medium. Add peppers and saute until they start to brown. Remove from pan and set aside.
  4. Remove potatoes from microwave and with layer of paper towels covering each potato, smash on cutting board until 1 3/4-inch thick.
  5. Spray saute pan with cooking spray, heat on high and add smashed potatoes. Cook 1-2 minutes until potatoes start to brown.
  6. On plate, place potatoes and layer with sour cream or yogurt, if desired, peppers and cilantro. Dust with salt, chili powder and pepper, to taste. Serve warm.

Nutritional information per serving: 50 calories; 350 mg sodium; 0.7% vitamin C; 1 g fiber; 1 g protein; 293 mg potassium.

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Steak and Potato Tacos with Poblano Chiles

Yield: 12
Prep time: 20 minutes
Cook time: 25 minutes

  • 2 tablespoons olive oil, divided
  • 1 large onion, sliced
  • 2 poblano chiles, stemmed, seeded and sliced
  • 12 ounces white potatoes, quartered lengthwise then cut crosswise into 1/4-inch thick slices
  • 1 flank steak (12 ounces)
  • garlic powder
  • chili powder
  • salt
  • pepper
  • 12 corn tortillas (6 inches each)
  • chopped fresh cilantro
  • pico de gallo salsa
  • hot sauce
  1. In heavy, large nonstick skillet, heat 1/2 tablespoon oil over medium-high heat. Add onion and chiles and saute until tender, about 10 minutes.
  2. Transfer onion mixture to bowl. In same skillet, heat 1 tablespoon oil over medium-high heat. Add potatoes and saute until golden brown and tender, about 12 minutes. Return onion mixture to skillet with potatoes and keep warm.
  3. Sprinkle both sides of steak generously with garlic powder, chili powder, salt and pepper. In heavy, large skillet, heat remaining oil over medium-high heat. Add steak and cook until browned on both sides, turning once, about 8 minutes total for medium-rare. Transfer steak to cutting board; let rest 5 minutes.
  4. While steak rests, heat tortillas on griddle or over gas flame until warm, turning frequently with tongs.
  5. Thinly slice steak. Top tortillas with steak and potato mixture; sprinkle with cilantro.
    Serve with pico de gallo and/or hot sauce.

Nutritional information per serving: 167.9 calories; 6.3 g fat; 13 mg cholesterol; 19.1 mg sodium; 6.8% vitamin C; 20.9 g carbohydrates; 2.5 g fiber; 7.1 g protein; 147.4 mg potassium.

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Potato Prosciutto Waffles

Yield: 6
Prep time: 20 minutes
Cook time: 5 minutes

  • 1/4 pound thinly sliced prosciutto
  • 3 medium russet potatoes (or 3 cups mashed potatoes)
  • 1 teaspoon salt, plus additional for salting water
  • 1/2 cup milk
  • 1/3 cup unsalted butter, melted
  • 2 large eggs, beaten
  • 1/2 cup shredded Parmesan cheese
  • 1 tablespoon fresh thyme
  • 3/4 cup all-purpose flour
  • 1 teaspoon baking powder
  • 1/2 teaspoon black pepper
  1. Heat oven to 400° F.
  2. Line baking sheet with parchment paper and evenly lay prosciutto on paper. Bake 10-15 minutes until prosciutto is crispy. Remove from oven and allow to cool.
  3. Peel and cube potatoes. Place in pot of salted water and bring to boil over high heat. Once boiling, reduce heat to rapid simmer and cook until potatoes are fork tender, about 10 minutes. Strain potatoes from water and transfer to large bowl. Mash potatoes with fork or potato masher.
  4. Add milk, butter, eggs, cheese and thyme to potatoes. Stir to combine.
  5. In separate bowl, combine flour, baking powder, 1 teaspoon salt and pepper. Add to potato mixture and stir until just combined. Crumble prosciutto and fold it into batter.
  6. Heat waffle iron. If required, grease with cooking spray.
  7. Spoon about 1 cup batter onto waffle iron and cook according to iron’s instructions until waffles are golden, about 4 minutes. Keep waffles warm in 200 F oven until all waffles are cooked and ready to serve.
  8. Serve with touch of butter, sour cream or poached or fried egg.

Nutritional information per serving: 332 calories; 16 g fat; 109 mg cholesterol; 1,138 mg sodium; 13% vitamin C; 32 g carbohydrates; 3 g fiber; 15 g protein; 653 mg potassium.

Source: Potatoes USA

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