Atkins Recipes Low Carb Healthy

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Meatball Stoganoff

CarbsPerServing: 13g carbs total

Effort: Easy

Ingredients: Meatballs

1 package meat loaf mix (Beef/Pork/Veal combination from the butcher)

1 package lipton onion soup mix (half package works just fine too; less carbs

1 large egg

2 tablespoons heavy cream

1 cloves minced garlic — (1 to 2)

1 tablespoon parsley

Salt and pepper to taste Gravy

1 package Schilling Homestyle gravy mix 1/2 cup sour cream

1 tablespoon worcestershire sauce

1 cup sliced mushrooms Salt and pepper to taste

How to Prepare: Meatballs: Combine all meatball ingredients in a large bowl.

Mix lightly with fingers, do not overwork.

Form into 1 inch balls and place on baking sheet.

Bake at 350 for 20 minutes. The last minute, turn on broiler to brown meatballs.

Gravy: Boil gravy mix as directed.

Add mushrooms and gently cook for a minute or two. Mix in sour cream and worscheshire sauce.

Arrange meatballs in casserole dish and pour gravy on top.

Best is made a day ahead and reheated.

NOTES: Counts for onion soup mix and gravy mix not included in totals.


Pastrami, Swiss & Sauerkraut

Serves: 4

CarbsPerServing: 5 (16 total in jar of sauerkraut) Prep Time: 5 minutes

Effort: Easy


1 lb pastrami, sliced

4 slices havarti cheese

1 (24oz) jar sauerkraut

3 Tbsp stone ground mustard

1/2 tsp caraway seeds

How to Prepare:

Cut pastrami into bite size pieces, toss in large bowl with mustard. Set aside. Drain sauerkraut in collander and rinse with hot water until brine odor is gone. Squeeze excess moisture out of sauerkraut, put in bowl and toss with caraway seeds. Arrange 1/4 of pastrami and 1/4 of sauerkraut side by side on plate, cover pastrami with slice of havarti, microwave for 1 to 2 minutes until hot and cheese melts.


Seafood and Sausage Snack/Spread

CarbsPerServing: 3 total recipe Ingredients:

1 can Tuna

4 sausage links200 g shrimp — peeled 3 tablespoons mayonnaise

How to Prepare:

Cook sausage. Let cool and cut into bite size pieces. Mix all ingredients in a bowl. Add seasoning to taste. Makes a great snack or spread. Enjoy!


Cottage Cheese Casserole

CarbsPerServing: 36g total

Effort: Easy Ingredients:

3 eggs – slightly beaten

3 cups cottage cheese – small curd1 small diced onion black pepper to taste

How to Prepare:

Mix all ingredients and pour into a casserole dish. Bake at 350 degrees for 45-50 minutes, or until firm and pulls away from the sides of the pan. Serve warm.


Quicky Avocado Dip

Serves: one

Prep Time: 1 minute

Effort: Easy Ingredients:

1/2 Haas Cal. Avocado

1 tbsp Hellmans Mayo 1 tbsp salsa (your choice heat)1 tbsp cream cheese

1 tsp shelled sunflower seeds

How to Prepare:

Mash all together and serve with 5 or 6 pork rinds. Very quick and easy and tasty.


Spinach-Stuffed Chicken

CarbsPerServing: 39g total

Effort: Easy Ingredients:

20 ounces frozen chopped spinach — thawed and squeezed dry

1 cup shredded Swiss cheese — (4 oz.)

3/4 cup ricotta cheese 1/3 cup grated Parmesan cheese

3 tablespoons finely chopped onion

1 clove garlic — minced 1/4 teaspoon salt

1/4 teaspoon pepper 1/4 teaspoon ground nutmeg6 bone-in chicken breast halves

2 tablespoons olive or vegetable oil

1 teaspoon paprika

1/2 teaspoon dried oregano 1/2 teaspoon thyme Additional paprika –‘optional’

How to Prepare: Combine the first 9 ingredients; gently stuff 1/2 cupfull under the skin of each chicken breast. Place in a greased 15-in. x 10-in. x 1-in. baking pan. Combine the next 4 ingredients; brush over chicken. Sprinkle with additional paprika if desired.

Bake at 350-F for 1 to 1 1/4 hours or until juices run clear.


Cheese Bread(and it’s great!)

Serves: n/a,

CarbsPerServing: 1 carb per piece Prep Time: Less than 20 minutes

Effort: Easy


1 c. soy flour

1 teaspoon baking powder

1/2 teaspoon salt1 1/2 cups shredded cheddar(sharp is best) 1 slightly beaten egg

1/4 cup cream

How to Prepare:

Sift dry ingredients. Stir in cheese. Combine egg with cream and add to dry ingredients. Mix very well.

Roll to 8×8 square and cut in 1″ cubes. Place on greased baking sheet and sprinkle lightly with salt. Bake at 350 degrees for 10 minutes.

Bottoms will be crunchy, tops lightly golden.

These are surprisingly good. I cut them in half and buttered them. Yum!

Might also work for pizza crust if you spread the dough in a pan and bake it first. It’s too soggy if you pile everything on the ‘raw’ dough.

But the bread cubes are terrific. If there’s a soy taste it’s pretty minimal!


Ketchup or catsup-quick and easy

Serves: 10 @ 2 tbls

CarbsPerServing: 5gms Prep Time: 5 mins

Effort: Easy


1 small can of tomato paste

2/3 of a can of water 1/3 can of plain vinegar salt to taste

Splenda 1 or 2 to taste

(you want it sweet and salty) other seasonings can include garlic powder

onion powder allspice (use extra for a bbq sauce.) pepper hot sauce

How to Prepare: simply mix up all your ingredients well in a bowl. Cover and store in the refridgerator. It may get “gel like”, just give it a stir. I keep a batch for 3-4 days.

It’s great on burgers or in meatloaf.

Take it easy though, tomato stills has sugar carbs.


Custard for Pudding or Ice Cream

CarbsPerServing: 14g carbs total

Effort: Easy Ingredients:

2 cups heavy cream

2 egg yolkscocoa and splenda to taste (or otherflavorings/sweeteners)

How to Prepare:

Whisk together over med heat until boiling.Remove from stove, beat with beater, and add xanthan gum by the 1/2 tsp,shaking it in gently while beating until it thickens. YUM!This can also be chilled overnight and then put into ice cream maker to make a yummy ice cream with no milk. NOTES: Counts for cocoa and splenda not included in totals.

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