Category Archives: Atkins Diet Meals

Atkins Diet Meals

Mini Eggplant Pizzas

I had an eggplant in the fridge because I thought I should learn how to cook one! Turns out they make pretty nifty bases for pizzas. Admittedly, the husband and I were not all that keen on the texture of the eggplant but it did do a fine job of holding the pizza toppings we so love. Nice work, Eggplant!

Low Carb Mini Eggplant Pizzas
Low Carb Mini Eggplant Pizzas

1 Eggplant, cut into thick slices
Olive Oil
Salt & Pepper

1/2 Onion, sliced into thin strips
4 Mushrooms, halved and sliced
1/2 each Green and Red Pepper, cut into strips
Oregano
Basil
Garlic Powder
3/4 cup Mozzarella Cheese, shredded
1/4 cup Bacon Bits

Place eggplant slices in a single layer on baking tray lined with parchment paper.
Sprinkle with salt and let sit for 20 minutes; Rinse and pat dry.
Preheat oven to 425F.
Wipe off parchment paper; brush one side of each eggplant slice, season lightly with salt and pepper, then place on lined baking tray.
Brush second side of eggplant slices, sprinkle lightly with salt and pepper.
Bake in preheated oven, for about 8 minutes, 4 mins per side.
While eggplant is in the oven, pan fry onion, mushrooms and pepper strips.
Remove eggplant slices from oven, top with prepared toppings.
Sprinkle with oregano, basil and garlic powder.
Sprinkle with cheese and bacon bits and return to oven.
Bake for 5 – 7 minutes, until cheese is melted.

Serve hot.

* I didn’t use the oregano, basil or garlic powder; I have this mix of herbs and spices that I  keep on hand for topping pizzas, add into herb biscuits and sprinkle over pizza bread.

Black Bean Tostadas

I had an avocado in the Fruit bowl threatening to go off if it wasn’t used immediately. I meant to use it for Luke’s breakfast this morning but I forgot so I scoured the cookbooks today and came across this recipe. Luke is still in the induction week so I just left out the tortilla and served it as a salad.

Low Carb Black Bean Tostada
Low Carb Black Bean Tostada

Sauce:
1/4 cup Sour Cream <—I use Plain Greek Style Yogurt
2 Tablespoons fresh Cilantro, chopped
1 Tablespoon Lime Juice
2 teaspoons Water
1/4 – 1/2  teaspoon Tabasco sauce
Salt and Pepper, to taste

Tostadas:
4 low carb Tortillas, any flavour
1 Tablespoon Olive Oil
1 teaspoon Chili Powder
1 teaspoon Ground Cumin
2 cups Greens: Iceberg Lettuce, Spinach Leaves, Red Lettuce, Romaine
3/4 cup Black Beans, rinsed and drained
4 ounces Havarti Cheese
1 small Tomato, diced
2 Green Onions, sliced
1/3 cup each, diced Red, Green, Orange Pepper
1/2 Avocado, peeled and diced
Black Olives, to garnish

Sauce:
In a bowl, combine ingredients; set aside.

Tostadas:
Heat oven to 400F.
Brush tortillas on both side with olive oil and place on a cookie sheet.
Sprinkle with chili powder; bake for 10 minutes or until browned in spots.
In a large bowl, toss lettuce, beans, cheese, tomato, peppers and green onions.
Place tortillas on plates, top with salad and drizzle with sauce.
Garnish with sliced black olives and avocado.

Serves 4

Just a note: I didn’t use the tortillas so I sprinkled the ground cumin and chili powder in with the salad greens.

“Black Bean Tostadas” Recipe. Atkins The Complete Cookbook, New York, New York, Time Inc. Home Entertainment,  2004, P. 139


Chicken with Tomatoes and Capers

Low Carb Chicken with Tomatoes and Capers
Low Carb Chicken with Tomatoes and Capers

2 Tablespoons Olive Oil, divided
3 boneless, skinless Chicken Breasts halves or thighs
Salt and Pepper
3 Green Onions, chopped
2 cloves Garlic, finely chopped
1 small Tomato, chopped
1/4 cup sodium reduced Chicken Broth
2 Tablespoons Capers, drained and rinsed

Heat 1 Tablespoon oil in a large deep skillet over med-high heat.
Season the chicken lightly with salt and pepper; cook until cooked through, 5 – 6 minutes per side. (If using thighs, 12 -14 minutes per side).
Transfer to a plate; cover and keep warm.

Add remaining Tablespoon of olive oil, green onions and garlic to same skillet.
Cook 5 minutes, until onion is tender.
Add tomato, broth and capers; simmer about 8 minutes, until slightly thickened.
Season with salt and pepper,
Return Chicken to skillet and coat with sauce

“Chicken With Tomatoes and Capers” Recipe. Atkins The Complete Cookbook, New York, New York, Time Inc. Home Entertainment,  2004, P. 83

Italian Style “Steak” and Zucchini

It is Day Four of my husband’s Atkins Diet and I am already starting to struggle with “What to cook for dinner tonight?” This is largely due to the fact that I refuse to cook two meals.  It is a well known fact that the Atkins Diet is also referred to as the Meat Diet and that doesn’t really fit into my Vegetarian lifestyle! Perhaps if I was a new Vegetarian I might have been able to abandon my whimsy but I have been doing this now for thirty-one years !

So whilst I fretted about what to cook for dinner tonight, I also thought about how I might incorporate a Vegetarian substitute? After flipping through “Atkins The Complete Cookbook” this is what I came up with.

Low Carb Italian Style "Steak" and Zucchini
Low Carb Italian Style "Steak" and Zucchini

1 package Yves Beef Strips
2 large cloves Garlic, minced
1 1/2 teaspoons Salt, divided
dash of Vinegar
Freshly Ground Pepper
Chili Flakes
1 Tablespoon Parsley
1 1/2 teaspoons Basil
1 1/2 Tablespoons Olive Oil, divided
1 large Zucchini, cut in half lengthwise and sliced into half moons
1 Yellow Pepper, cut into thin strips
1 Tomato, diced
1 Tablespoon Chili Sauce

Heat a Tablespoon of olive oil in large non stick skillet over med-high heat.
Add zucchini and yellow pepper, cook for 5 – 8 minutes, turning slices as they brown.
Sprinkle with a bit of salt and a dash of vinegar.
Transfer to a plate and keep warm.
Wipe out skillet, return to heat, add remaining olive oil.
Add Yves Beef Strips and cook over high heat, tossing frequently.
Add chopped tomato, minced garlic, chili sauce, basil and parsley.
Cook until strips are heated through, adding a bit of water to the pan dries out, as needed.

Serve immediately with zucchini.