ASIAN BEEF SALAD



gambar ehsan 'Atkin receipe'



Ingredients:

Marinade and Dressing Base:
4 green onions, chopped
3 garlic cloves, pushed through a press
¼ cup soy sauce
2 tablespoons no-sugar-added rice-wine vinegar - cik nolie tukar pada apple vineger
2 teaspoons sesame oil
1 teaspoon granular sugar substitute
½ teaspoon curry powder
¼ teaspoon dried ginger

Salad:
1½ pounds beef sirloin, cut against the grain in 1/8-inch strips
2 tablespoons canola oil
6 cups mixed salad greens
1 red bell pepper, thinly sliced
1 can (8-ounces) sliced water chestnuts, drained

Directions:

Mix green onions, garlic, soy sauce, rice wine vinegar, sesame oil and sugar substitute in a small bowl.

Pour half into a resealable plastic bag; add steak and marinate overnight in the refrigerator. To remaining soy sauce mixture, add curry powder and ginger.

Heat canola oil in a large skillet over high heat until very hot. Drain beef and discard marinade; quickly stir-fry beef 2 to 3 minutes in hot oil for medium doneness.

Transfer to a large mixing bowl. Add salad greens, bell pepper, water chestnuts and reserved soy dressing. Toss to coat.

Nutritional Information Per Serving:

Net Carbs: 11.5g
Fiber: 5g
Protein: 41g
Fat: 15.5g
Calories: 367.5

 

BEEF STEW

Assalammualaikum,

Lagi resepi dari Atkin yg cik nolie copy. Resepi ni bagus terutama bagi mereka yg berdiet SD2...terbaek..hehe.



gambar ehsan dari 'Atkin receipe'



 Ingredients:

1 ½ pounds stew beef, cut into 1 ½ inch cubes
1 teaspoon dried thyme
1 teaspoon dried oregano
1 teaspoon dried rosemary
1 teaspoon paprika
2 teaspoons salt
1 teaspoon freshly ground black pepper
2 tablespoons olive oil, divided
2 tablespoons butter
1 cup frozen pearl onions (onions do not need to be defrosted)
2 cloves garlic, pushed through a press
2 cups red wine - cik nolie tukar pada apple cider
1 pound green beans, cut into 1 inch pieces
1 carrot, cut into 1 inch ribbons with a vegetable peeler
2 tablespoons Thick-It-Up - cik nolie tukar pada tepung jagung..hehe

Directions:

Along with the salt, pepper and paprika, season the stew meat with 1 tablespoon of herbs de Provence, found in the spice section of any well-stocked supermarket. Or use any combination of thyme, chervil, rosemary, summer savory, lavender, tarragon, marjoram, oregano, mint or bay leaf. You can order Thick-It-Up thickner online. Eliminate the carrot and this dish is suitable for Phase 2. This recipe freezes well for up to 3 months in a tightly sealed container.

1. Heat oven to 325°F.
2. Toss beef with herbs de Provence, paprika, salt and pepper.
3. Heat half the oil in a Dutch oven over medium-high heat. Brown half the beef; transfer to a bowl. Repeat with remaining oil and beef. Set aside.
4. Melt butter in Dutch oven. Add onions; cook 7–8 minutes until onions begin to brown. Add garlic during last 2 minutes of cooking time.
5. Add reserved meat and accumulated juices, wine (apple cider) and 2 cups water. Bring to a boil. Cover Dutch oven and place in oven. Cook 2 hours, until beef is tender.
6. Add green beans; cook 15 minutes more, just until beans are tender. 
7. Transfer Dutch oven to stove top over medium-high heat. Add carrot; cook 5 minutes. Stir in thickener; cook 2 minutes more, stirring, until sauce thickens.
8. Adjust seasonings to taste and serve immediately. 

Nutritional Information Per Serving:

Net Carbs: 7.5g
Fiber: 5g
Protein: 23g
Fat: 13g
Calories: 316

BUFFALO CHICKEN WING

gambar dari atkin diet receipe

Ingredients:

Wings:
1 large egg
1 cup cider vinegar
½ cup canola oil
1 teaspoon salt
½ teaspoon pepper
½ teaspoon garlic powder
¼ teaspoon celery salt
⅛ teaspoon cayenne
2 pounds chicken wings, separated at joint and wing tips discarded

Blue-Cheese Dipping Sauce:
1 cup mayonnaise
½ cup sour cream
⅓ cup crumbled blue cheese
1 scallion, chopped
1 tablespoon fresh lemon juice
1 teaspoon chopped garlic

Directions:

For the wings: Preheat oven to 450F.
Beat egg in a medium bowl.  Add vinegar, oil, salt, pepper, garlic powder, celery salt and cayenne; stir until well combined.  Dip chicken pieces into marinade and arrange on a large baking pan. Bake 30 minutes, turning and brushing with marinade several times, until wings are crisp.
For the dipping sauce: While wings are cooking, mix mayonnaise, sour cream, blue cheese, scallion, lemon juice and garlic.  Set aside until wings are done.
Serve wings while hot with dipping sauce.

Nutritional Information Per Serving:

Net Carbs: 2g
Fiber: 0g
Protein: 31g
Fat: 78gCalories: 848.5

CAULIFLOWER-LEEK PUREE

gambar dari Atkin diet receipe

Ingredients:

3 cup cauliflower, separated into florets
1 leek, white and green part, well washed, cut into ½ inch slices
1 teaspoon salt, divided
3 tablespoons butter
3 tablespoons heavy cream
⅛ teaspoon nutmeg (optional)

Directions:-

Cook cauliflower and leeks in lightly salted boiling water 15 minutes, until very tender. Drain; return veggies to pot and toss over high heat to thoroughly remove excess moisture.

Place half the vegetables in food processor with half the butter and cream. Process until smooth. Repeat with remaining vegetables, butter, and cream. 

Mix in nutmeg (optional); season to taste with salt and pepper.

Nutritional Information
Per Serving:


Net Carbs: 3.5 grams
Fiber: 1.5 grams
Protein: 1.5 grams
Fat: 9 grams
Calories: 100


Recipe Information:
Makes: 6 servings

LASAGNA

Ingredients:

2 medium Italian eggplant (1½ pounds)
1 pound ground beef chuck
1 cup spicy no sugar added tomato sauce
4 medium portabello mushroom caps (about 12 ounces), stems and gills removed
¼ cup extra virgin olive oil
⅛ teaspoon salt
⅛ teaspoon pepper
2 cups ricotta cheese
10 ounces frozen leaf spinach, thawed and squeezed dry
2 eggs, slightly beaten
¼ cup Parmesan cheese
1 pound mozzarella cheese, sliced

Directions:

Broiled eggplant stands in for lasagna noodles in this robust dish.

1. Trim eggplants, but leave peel on; slice lengthwise ¼-inch to ⅓-inch thick. Layer in a colander, salting each layer. Let stand in the sink or over a bowl for 15 minutes to drain bitter juices.

2. Meanwhile, in a heavy medium skillet over medium heat, cook beef, breaking it up with a wooden spoon until browned and beginning to crisp, about 6 minutes. Drain liquid from skillet and stir in tomato sauce. Remove from heat; set aside to cool.

3. Brush mushrooms lightly with olive oil; season with salt and pepper. Cook 4 minutes per side in a large skillet over medium heat until lightly browned. Cut into ½-inch slices; set aside.
4. Heat broiler. Pat eggplant dry. Brush olive oil on both sides. Broil 3 minutes per side until just beginning to char; set aside to cool slightly. Reduce oven temperature to 400°F.

5. In a food processor fitted with a metal blade, combine ricotta, spinach, eggs and Parmesan cheese. Pulse until blended. Add pepper.
6. Lightly oil a 13- by 9-inch glass baking dish. Arrange half the eggplant slices in an even layer, overlapping slightly. Top with half the mozzerella and all the mushrooms. Spoon on half the meat sauce, then spread all the ricotta mixture, in an even layer. Top with the remaining eggplant, followed by the remaining sauce and the mozzarella.
7. Bake about 20 minutes, until cheese is melted and sauce is bubbly. Let cool slightly before cutting and serving.

Categories:

Vegetables, Main Course, Beef, Italian, Phase Two, Phase Three, Phase Four.

Nutritional Information
Per Serving:

Net Carbs: 5.5 grams
Fiber: 3.5 grams
Protein: 24 grams
Fat: 26 grams
Calories: 358

Recipe Information:

Makes: 12 servings
Prep Time: 0:30:00
Marinate Time: 0:00:00
Cook Time: 0:45:00
Cool Time: 0:00:00

Grilled Chicken and Vegetables with Fresh Basil

Ingredients:

¼ cup shallots, roughly chopped
3 tablespoons extra-virgin olive oil
1 tablespoon chopped garlic
1 teaspoon salt
½ teaspoon black pepper
2 pounds of skinless chicken breast halves
1 red bell pepper, seeded and quartered (about 1½ cups)
1 medium zucchini, quartered lengthwise (about 1½ cups)
1 medium yellow squash, quartered lengthwise (about 1½ cups)
1 medium leek, root trimmed, halved lengthwise
¼ cup fresh basil, chiffonade

Directions:

1.      Mix shallots, oil, garlic, salt and pepper in a large re-sealable plastic bag. Add chicken, peppers, zucchini, squash and leek. Gently shake bag to coat chicken and vegetables, and marinate in refrigerator for 1 to 3 hours, turning occasionally.

2.      Prepare a medium-low grill. Place chicken on grill and cook until just cooked through, turning once, about 12 minutes. About 2 minutes into cooking process, add peppers and cook until tender, turning once, about 10 minutes.

3.      About 2 minutes after adding peppers, add zucchini, squash and leeks and cook until tender, turning once, about 8 minutes. Sprinkle with basil before serving.

Nutritional Information

Per Serving:

Net Carbs: 8.5 grams

Fiber: 2 grams

Protein: 50.5 grams

Fat: 17 grams

Calories: 399

Recipe Information:

Makes: 4 servings

Prep Time: 0:10:00

Marinate Time: 1:00:00

Cook Time: 0:15:00

Cool Time: 0:00:00