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On many busy weeknights, I had to get dinner on the table for Dr. Atkins and myself in half an hour or less. Many of the entres in the following pages, like Extra-Crispy Fish with , were lifesavers on those hectic days. Over the years, I also turned to certain tried-and-true time-savers. For example, try washing and spin-drying enough salad greens for three days. Use what you need that night, and then refrigerate the remainder right in the salad spinner (or a zip-close plastic bag). On the next few evenings, simply take out what you need, add tomatoes, cucumbers, and avocado, and toss with dressing. This simple routine meant Dr. Atkins and I could enjoy a wonderfully fresh salad with our entre every night of the week.
To save time prepping veggies like carrots, onions, and squash, wash, trim, and cut them up over the weekend or the night before and pop them in those handy zip-close bags. Fresh vegetables are incomparable, but blanched spinach, sweet peas, baby lima beans, and corn kernels all freeze well. Frozen fruit is also quite versatile, particularly out-of-season varieties.
Be sure to purchase the kind without added sugar. Keep an array of other ingredients, such as lower sodium chicken and beef broth, canned chickpeas, and unsweetened coconut milk (great for curries) in your pantry. Flavor boosters like olives and capers keep for months in the refrigerator (once opened). Combine them with garlic, olive oil, and low-carb pasta and youve got a meal!
My freezer is filled with nuts (the low temperature keeps them from getting rancid). A must in the low-carb kitchen, they add crunch to salads, and, when finely chopped, crispy coatings to fish and chicken.
With these items on hand, youll surprise yourself with the variety of meals you can producein a flash.
Per serving: NET CARBS : 2 GRAMS Carbohydrates: 2.5 grams Fiber: 0.5 gram Protein: 31.5 grams Fat: 22 gram Calories:345 PREP TIME : 5 MINUTES COOK TIME: 14 MINUTES SERVINGS : 4
A quick tour of the supermarkets spice aisle reveals a variety of Cajun spice blends.
Each has a distinct nuance, but most include onion, garlic, pepper, and often dried chili peppers; all are fairly to quite spicy.
4 (6- to 8-ounce) catfish fillets,
patted dry
2 tablespoons Cajun seasoning
2 tablespoons canola oil
cup mild salsa verde
1/2 cup chopped fresh cilantro
Sprinkle fish on both sides with seasoning.
Heat oil in a large nonstick skillet over medium-high heat. Add half of the fillets and cook until lightly browned, about 3 minutes. Turn and cook until just opaque, 2 to 3 minutes longer. Transfer to plates. Repeat with remaining fish.
Meanwhile, combine salsa and cilantro. Serve fish, topped with the salsa.
tip
Salsa verde, also know as green salsa, is made from tomatillos. Like tomato-based salsas, it usually contains jalapeos and can vary considerably in heat level. Youll get plenty of spice from the Cajun seasoning, so look for a milder salsa.
Per serving: NET CARBS: 15 GRAMS Carbohydrates: 17.5 grams Fiber: 2.5 grams Protein: 35 grams Fat: 8.5 grams Calories: 282 PREP TIME: 20 MINUTES COOK TIME: 10 MINUTES SERVINGS : 4
Greens and beans are a classic Italian combinationcreamy cannellini beans temper the bitterness of broccoli rabe. Add shrimp and red pepper flakes for an elegant meal. For photo, see .
2 (-pound) bunches broccoli rabe, trimmed
1 tablespoon extra virgin olive oil
4 garlic cloves, minced (2 teaspoons)
1 cup lower sodium chicken broth teaspoon salt
1/2 teaspoon red pepper flakes
1 1/2 pounds extra-large shrimp, peeled and deveined (about 30 shrimp)
cup canned cannellini beans, rinsed and drained
Fill a large saucepan two-thirds full with water and bring to a boil; add broccoli rabe, return to a boil, and cook until bright green but still firm, 3 to 5 minutes. Drain well in a colander.
Wipe out saucepan. Add oil and heat over medium-high heat. Add garlic and cook, stirring, until it just begins to color, about 30 seconds. Add broth, salt, and red pepper flakes-, bring to a boil. Cook until reduced by half, about 4 minutes. Add shrimp and cook until shrimp just begin to curl. Add broccoli rabe and beans, and cook until heated through, 1 to 3 minutes. Season to taste with salt.
tip
Larger shrimp typically cost more than smaller ones, but its less time-consuming to peel a pound of extra-large shrimp than a pound of medium shrimp. Look for easy peel shrimp that are slit along the back. You can simply grab the legs and tail and pullthe shell pops off.
Per serving: NET CARBS: 4.5 GRAMS Carbohydrates: 7 grams Fiber: 2.5 grams Protein: 46.5 grams Fat: 11.5 grams Calories: 324 PREP TIME: 10 MINUTES . COOK TIME: 25 MINUTES SERVINGS: 4
Chicken thighs have a richer flavor than breasts and are better able to stand up to the bold sauce. If you cant find boneless thighs, use bone-in ones rather than boneless breasts, but increase the cooking time to 40 minutes.
8 (4-ounce) boneless, skinless
chicken thighs
teaspoon pepper
20 pitted kalamata olives
1 (14 1/2 -ounce) can crushed
fire-roasted tomatoes in pure
2 garlic cloves, minced (1 teaspoon)
1 tablespoon coarsely chopped
fresh oregano leaves or
1 teaspoon dried oregano
2 tablespoons capers, rinsed
and drained
Heat oven to 425F. Put chicken in a 1 1/2 -quart baking dish; season with pepper and scatter olives on top.
Combine tomatoes, garlic, and oregano in tomato can. Spoon over chicken to cover. Bake until chicken is just cooked through, about 25 minutes.
Transfer chicken and sauce to a platter; sprinkle with capers and serve.
Per serving: NET CARBS: 3 GRAMS Carbohydrates: 5 grams Fiber: 2 grams Protein: 51 grams . Fat: 32.5 grams Calories: 520 PREP TIME: 5 MINUTES COOK TIME: 14 MINUTES SERVINGS: 4
This dish works best with a mild, slightly sweet fish such as scrod, pollock, whiting, haddock, or hake.
2 (1-ounce) bags low-carb soy
chips, finely ground
4 (8-ounce) fish fillets, about 1/2 inch thick
2 tablespoons canola oil, divided
1/2 cup mayonnaise
3 tablespoons chopped fresh dill
2 teaspoons grated lemon zest
teaspoon pepper
Spread ground chips on a piece of waxed paper or paper plate. Dredge fillets in chips to coat on both sides.
Heat 1 tablespoon of the oil in a large nonstick skillet over medium heat. Add half the fish and cook until just opaque inside and golden brown outside, 3 to 4 minutes per side. Carefully transfer to plates and tent with foil to keep warm. Repeat with remaining tablespoon oil and fish.
Combine mayonnaise, dill, and zest in a small bowl. Season with pepper and serve alongside fish.
tip
The ground chips make for a somewhat fragile coating, so turn the fish fillets carefully. If you dont have a long fish spatula, you may want to use two spatulas, or a spatula and a wooden spoon.