Category Archives: Atkins Diet Meals

Atkins Diet Meals

Scrambled “Eggs” – Tofu

A snowy morning here and felt the need for a hot breakfast that was NOT Oatmeal.
I had half a package of dessert tofu in the fridge and a whole lot of kale…

kale, tofu
Scrambled Tofu with Kale

1/2 package (about 150g)  Sunrise Soft Tofu , drained
1 1/2 teaspoons Butter
3/4 teaspoon Olive Oil and Parmesan Salad Dressing
1/4 teaspoon Tumeric
6 stalks Kale,  spine removed – tear Kale into bite size pieces
Salt and Pepper, to taste

Heat skillet over medium high heat.
Add butter and salad dressing to melt slightly.
Toss in drained tofu and scramble for about 1 minute.
Add turmeric and continue scrambling for another minute or two, until evenly coloured and some of the moisture has been cooked off.
Add kale leaves, cook, stirring frequently, until the kale is wilted.
Season with salt and pepper.
Serve immediately with a few wedges of fresh tomato.

The tofu brand I purchase
The tofu brand I purchase

Low Carb Chicken

I make these using either chicken drumsticks or chicken wing drumettes.  They are super easy to make and are always well received.

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Low Carb Chicken Drumettes or Drumsticks

1/2 cup Olive Oil
1/2 cup Soy Sauce
1/2 cup SPLENDA Granular or Sugar Substitute of your choice
2 Tablespoon Ginger, grated
3 cloves Garlic, minced
1/2 teaspoon Hot Chili Flakes
3 lbs Chicken Drumettes or Drumsticks

In large Ziploc Freezer Bag or Tupperware Season-Serve combine olive oil, soy sauce, SPLENDA, ginger, garlic and hot chili flakes.
Add chicken and marinate chicken overnight or for at least 4 hours.

Preheat oven to 350F.
Line 2 baking trays with foil and lightly spray with vegetable oil.

Place marinated chicken prepared baking trays.
Brush with marinade; return marinade to refrigerator.
Bake in preheated oven for 25 minutes.
Baste chicken again with remaining marinade.
Bake for another 20 minutes.
Place under Broiler for a few minutes, if necessary; watch carefully!

Serve with Steamed Vegetables and a Garden Salad if watching Carb intake.
If not watching carbs, serve with Steamed Brown Rice.

Yield: 10 Servings

1 Serving = 407.1 Calories, 25.3 g Protein, 32.6 g Fat, 1.9 g Carbs

Protein Energy Bites

You can never have too many recipes for Protein Bites! What you have in your pantry at any given moment will  determine which Protein Bite recipe you will  make, right?
The other night, my husband asked if I had any chocolate in the house and rather than handing him a little bowl of chocolate chips, I whipped up a batch of these. Infinitely better for you than that little bowl of choc chips!

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Protein Energy Bites

1 cup Rolled Oats
1/2 cup Peanut Butter
2 Tablespoons Coconut Oil
1/2 cup Chocolate Chips – mini ones are best but use what you have
1/4 cup Honey
1/4 cup Chia Seeds
1/4 cup Dates, chopped
1/4 cup dried Cranberries
1/4 cup Pecans, chopped
2 Tablespoons Protein Powder
Pinch of Cinnamon

Sesame Seeds or Fine Desiccated Coconut

In a large mixing bowl, combine all ingredients except sesame seeds until everything is evenly distributed.
Roll into about 24 balls – I use a #2 Pampered Chef scoop for uniform size
Roll some or all in sesame seeds or coconut.
Refrigerate for at least 30 minutes to set.
Store in an airtight container in the refrigerator for up to a week.

Variation:

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Protein Energy Bites rolled into a log for slicing instead of rolling into balls.

Roll the mixture into a log.
Wrap in parchment paper and refrigerate overnight or for at least 4 hours. ( I slide my wrapped dough into an empty paper towel roll that I slit open for ease of transferring to refrigerator and it helps the dough retain its cylindrical shape)
Slice into 1/4inch slices
Store in airtight container in the fridge for up to a week.

Protein Energy "Cookies" - not so messy on the hands!
Protein Energy “Cookies” – not so messy on the hands!

Yield: 3 Dozen

 

Low Carb High Protein Fruit and Nut Bites

You know how you get that craving for something sweet but you don’t want to undo all your good work by loading up on empty carbs and way too much sugar ie: Cookie Monster Time! I decided to give Low Carb Sweets another look. And I will continue to do so for the rest of January 2013 just to see what I come up with and determine whether or not LC will fill the void.

I entered Low Carb High Protein cookie recipes into google and had a browse through the first few hits. I liked the look of Healthy No Bake Protein Cookies because I almost always have protein powder on hand these days, love peanut butter and always have dried cranberries, dates, raisins and a variety of nuts on hand.

Low Carb High Protein Fruit and Nut Bites
Low Carb High Protein Fruit and Nut Bites

How I made them:

6 ounces Peanut Butter
2 ounces Tahini Paste
1/3 cup Splenda Brown Sugar
1 1/2 Scoops Vega One Protein Powder
1/4 cup chopped Dates
1/4 cup dried Cranberries
1/4 cup Raisins
1/2 cup Sliced Blanched Almonds
Fine Coconut  – about 1 cup

Melt the peanut butter and tahini paste over low heat until melted, stirring constantly to discourage scorching and eliminating all lumps.
Remove from heat and stir in protein powder and Splenda brown sugar.
Stir in dates, cranberries, raisins and sliced almonds until well incorporated.
Use a #2 Pampered Chef scoop to scoop portion dough into even sized balls, roll between your hands to attain even form then drop into coconut and roll around to coat.

Yield: About 24 cookies

What I would do different next time:
I just happen to have Splenda Brown Sugar on hand…I almost threw it away but considering how much I paid for it, I thought I better use it up. When the Splenda BS is gone I will use Honey, but not the cup stated in the original recipe; I will probably use 1/3 of a cup.
I will make them with all Peanut Butter; I have Tahini Paste in the pantry for when I make hummus but I don’t make it that often and hummus doesn’t call for much of it! A shame to have the Tahini Paste going stale in the pantry so this was a good opportunity to unload a bit of it.
I will add a splash of vanilla.
I will grind the almonds rather than using sliced…sliced almonds made the rolling process too difficult.
My dear husband says the only thing I should do different next time is to dip them in Chocolate!

Low Carb High Protein Fruit and Nut Bites
Low Carb High Protein Fruit and Nut Bites