Over the course of the last week, I have been such a whiner! I have been desperately searching for ideas about how to reduce my fat intake without having to buy a ton of new food. So, I have begun diligently tracking my foods again on My Fitness Pal. I then remembered bodybuilders typically eat lower fat, so I am eating a modified “bro” diet but with flavor (lowering my fats, raising my non-meat proteins while keeping my fiber really low). The idea of plain baked chicken breast or fish made me cry BUT I just discovered that Costco sells egg whites!
One of the books I have been holding onto (my sister is a pathological book buyer and gives me some when she purges her inventory) is the South Beach diet. I never got a chance to even open it before last week but I am glad I did! This recipe is amazing! This would be wonderful with just any meat (I have been fantasizing about this with shrimp)!
I doubled the recipe, poured everything into a baking dish, and baked it at 350 degrees F for about 30 minutes. The chicken was so moist and tender! If you need more fat, you can add a little bit of olive oil to the basic marinade before cooking. The resulting juices were fantastic as a sauce!
I have also bought a few new things to help me get into shape while we try to figure out what is going on with my gut:
So, this screen shot is the closest thing to porn you will get from me! Take note that I am currently 49 years old but the results show that metabolically I am 53. I am doing what I can right now to change that but will do so much more once we figure out what the heck is wrong with me!
That’s it for this update! Please, try that South Beach chicken recipe! You will not regret it! Have a great week!
One quick note about getting copies of Dr. Atkins’ original book: I noticed, when updating my Amazon store (look over there) there are a lot more copies of the book available. I have listed the 1972, 1980, 1984, and 1990 publishing dates. I think up until the 1990 version, they are roughly the same.
Judith, this is the closest thing I could find to a barbecue sauce recipe from my books.
1/2 cup Hunt’s Tomato Puree (sauce)
1/4 cup water
5 teaspoons distilled vinegar
1/4 teaspoon orange extract
1/8 teaspoon salt
1 small clove garlic, crushed
1 teaspoon grated onion
1/2 teaspoon Maggi Seasoning
20 drops of Tabasco sauce
Blend and refrigerate until serving time.
WAIT! I found it (I think). It was included in a Barbecued Spareribs recipe!
Dr. Atkins Barbecue Sauce
1/4 cup chopped onions
1 Tablespoon bacon drippings
1/4 teaspoon garlic powder
1/2 cup water
1/8 cup lemon juice
2 Tablespoons tarragon vinegar
1 Tablespoon Lee & Perrins Worcestershire Sauce
3 Tablespoons brown Sugar Twin
1 cup Hunt’s tomato juice
3 Tablespoons of soy sauce (how funny, the note says this can be purchased in a health food store)
1/4 teaspoon paprika
1 Tablespoon Gold Seal cocktail sherry (optional)
Saute the onion in bacon drippings until brown, add garlic powder and cook 1 minute. Add remaining ingredients and simmer for 25 minutes.
1 egg, separated
1 1/2 Tablespoons chicken fat (or butter if you can’t find it)
1.4 cup hot water or soup
1/4 teaspoon salt
3/4 cup crushed Baken-ets (pork rinds)
2 quarts chicken soup
Beat yolk of egg with softened chicken fat (or butter) until thick and well blended.
Pour into hot water and beat well.
Fold in salt and Baken-ets.
Beat egg white until stiff but not dry, and fold into pork rind mixture.
Chill for about 1 hour.
Heat 2 quarts chicken soup to boiling.
Wet hands with cold water, and shape mixture into medium-sized balls, about the diameter of a quarter.
Reduce heat, cover, simmer gently for 20 to 25 minutes, and serve.
One 3 1/2-pound chicken, cut into 8 pieces
Freshly ground black pepper
2 tablespoons canola oil or grapeseed oil
2 tablespoons unsalted butter
10 cloves garlic
1 medium jalapeño pepper or habanero pepper (stem removed), coarsely chopped
1/2 cup water
1/4 cup whole milk
2 tbsp sunflower oil
6 large, free-range chicken legs, halved at the joint so you have 6 thighs and 6 drumsticks
700ml (1 1/4 pts) chicken stock (or water)
50g (about 3 1/2 Tablespoons) butter
1 onion, finely diced
400g (about 1-3/4 cup) mixed wild mushrooms
300ml (1/2 pt) dry white wine (can use chicken stock instead)
284ml (about 1.2 cups) pot double cream (I know it doesn’t compare but heavy cream can be substituted for the double cream)
Since I am unable to link to the individual recipes (all the recipes are on a single page), I will include the basics here and you get to scroll to find them (these three are toward the bottom of the page):
3/4 cup kosher salt (I use Sea Salt)
1/4 cup paprika (I use Smoked Paprika)
1/4 cup onion powder
1/4 cup garlic powder
1/4 cup italian seasoning
1/4 cup brown sugar
2 tablespoons dried thyme
2 tablespoons dry mustard
2 tablespoons cayenne pepper
2 tablespoons black pepper
So, I’m at Costco. I’m looking for Casper’s Hot Dogs (which my local Costco carries once a year or so) and I run into a woman who is grabbing a jar of this Artichoke Lemon Pesto. I stand there, mouth hanging open, beginning to drool and ask her how she likes it. Oh, she then goes on to tell me how wonderful it is and she just throws some on pasta without having to add anything else. So, I buy it and the jar sits (unopened) in my fridge with me trying to figure out what to do with it.
So, since I have leapt off the keto wagon (and gained, now, 7 pounds though retained my normal blood sugar levels), I thought I would try this stuff out in scrambled eggs. It was o.k. You open up the jar and all you can smell is cheese. That’s good. I was expecting a strong lemon smell and flavor. Once you taste it on its own, you can’t even taste the lemon. It’s mild. So mild that, if I were to use it again with eggs, I would warm it up slightly and pour it on top of the eggs.
I’m going to try it tonight on chicken breasts. I take frozen chicken breasts and brine them with a ratio of 1/2 cup kosher salt to one gallon of water and let that sit for about 8 hours-ish. Then, I cook them on a George Foreman grill (if I don’t want to use the barbecue). You don’t need any other seasonings (and I really hate white meat poultry) and the chicken turns out REALLY moist! I figure I could just slice up the breasts and pour some of this over the chicken. I bet this would be great on some pork or veal, too.
You really should try some if you find it. It’s something different and 1/4 cup only has 3 total carbs, 3 grams of protein and 21 grams of fat! 🙂
UPDATE: This was FANTASTIC on the grilled chicken breasts! I just sliced up the chicken, poured a couple of tablespoons of room temperature pesto over the top and that was it! This stuff (whether you purchase it or find a recipe online) is a keeper!
2 cups extra-virgin olive oil
Juice of 3 lemons
2 tablespoons chopped garlic
3/4 tablespoons chopped fresh rosemary leaves (about 4 sprigs)
3/4 tablespoons fresh thyme leaves (about 5 sprigs)
6 single boneless, skinless chicken breasts, cleaned of fat and cut into large cubes
Salt and black pepper to taste
2 (7-ounce) containers plain yogurt
4 tablespoons sour cream
3 tablespoons red wine vinegar
Zest of 2 lemons (fine)
Juice of 1 lemon
2 tablespoons minced garlic
1 tablespoon black pepper
2 teaspoons salt
1/2 cup fresh mint, chopped (optional)
3 1/2 to 4 pounds chicken pieces with skin and bone
3/4 teaspoon salt
1/2 teaspoon black pepper
2 tablespoons vegetable oil
1/2 cup finely chopped shallots
1 garlic clove, finely chopped
1 Turkish or 1/2 California bay leaf
1/2 cup dry white wine
1 cup heavy cream
1/2 cup reduced-sodium chicken broth
1 1/2 tablespoons finely chopped fresh tarragon
1/4 teaspoon fresh lemon juice
Well, this is different. I’m not a Rachel Ray person, so I never saw the original clip until today. I’m not sure I would ever make this but if you are bored with eating whole chicken breast, I guess this would be a way to go (for those who aren’t sure if you even want to click the link, the “pasta” is pureed chicken, in a squeeze bottle, shot into hot water).
3/4 cup (156g) ice cubes
3 tbsp (18g) egg white powder
6 oz (168g) skinless chicken breast, chilled and cubed
2 cups (448g) chicken stock or broth
1/2 cup (112g) fresh whole butter, cut into about 12 cubes and divided
4 each (12g) garlic cloves, crushed
1 bunch (227g) asparagus, cut into thin rings
3 whole (83.19g) artichoke hearts in oil, drained and cut into 8 wedges, each
1/4 cup (33.75g) pine nuts, toasted
1 tbsp (8g) capers, drained and coarsely chopped
1/4 tsp (.5g) crushed red chili flakes
1/4 cup (25g) parmesan (reggiano) cheese, grated
16 leaves (6.4g) fresh basil, hand torn
salt and fresh cracked pepper, to taste
4 garlic cloves, smashed
Four 1/4-inch slices of peeled fresh ginger, smashed
1 medium onion, thinly sliced
1 tablespoon sweet paprika
1 teaspoon kosher salt
1 teaspoon freshly ground black pepper
1/2 teaspoon caraway seeds
1/2 green bell pepper, finely chopped
1/4 cup Dijon mustard
2 cups dark lager or stout, preferably Xingu Black Beer (see Note)
1/4 cup vegetable oil
Four 6-ounce boneless, skinless chicken breast halves
2 tablespoons unsalted butter, melted
1/4 cup chopped cilantro
Lime wedges, for serving
I’ve seen many variations of this recipe but the first time I saw this (and made it) I got it from “Cooking Light” magazine. Oh, boy, is it heavenly. If you have ever had roasted garlic, imagine that infused with chicken. This is fantastic! Of course, I don’t do low fat anything, so use regular chicken broth.
1 1/2 lbs chicken breast (cut into strips)
1 cup dried unsweetened shredded coconut
1/2 cup coconut flour
1/2 tsp Celtic Sea Salt
1/4 tsp ground black pepper
1/4 tsp garlic powder
1/4 tsp paprika
1/3 cup coconut oil
1 egg, beaten
I haven’t even finished eating yet. I had to say just how f-ing tasty these are! The only thing I changed was doubling the pepper, garlic, paprika and added 1/2 tsp of chili powder, plus used boneless skinless thighs. Now, one thing to keep in mind is: coconut oil has a high burn point but actual coconut does not! I would suggest heating the oil on medium and let it get nice and hot before browning. My whole house is filled with the smoke from burning coconut but DAMN! This stuff is good!
Now, for this recipe. I was thinking this morning and we used to always have wine for cooking in the house. Then we stopped buying it. I sat there, trying to figure out why we stopped. That’s when I realized we stopped buying it when my son moved back into the house (aspiring alcoholic). So, if you are like me and don’t have any wine to cook with (I almost typed whine … I must be in a mood lol), just use chicken broth.
4 large chicken breasts, butterflied
2 tbls ghee (just use butter if you don’t have any)
2 tbls olive oil
1/2 tsp salt
1/4 tsp black pepper
1/2 tsp dried oregano
1 cup baby portabellas, sliced
1/2 cup marsala wine
1/4 cup sherry
So, we’re wandering around the store, wondering what we’re going to have for dinner (since we were out so late). Hubby looked at the carb count on Banquet chicken (which we knew would be high) but it got me thinking. So, I started looking at all of them. These only have 1 carb per serving with approximately 5 servings per package. Even if I scarfed the whole thing, it would only be 5 carbs total! I’m tickled!
Now, I know I like the wings above (because I used to buy those all the time) but there was another kind that only had 2 grams of carbs (total) per serving. They are Tyson Tequila Lime Chicken Wings. Now, the only package they had was larger than the Foster Farms but ONLY 2 CARBS PER SERVING!!!
2 fresh lemons, preferably organic
1 cup dry white wine
1/4 cup plus 2 Ts extra virgin olive oil
5 Ts minced fresh herbs: sage, thyme, rosemary, parsley, or others according to what’s available
2 cloves garlic, peeled and minced
3 to 4 pounds chicken, preferably free-range, cut in serving pieces (a whole bird, cut up, or chicken parts, according to your preference)
Salt and freshly ground black pepper to taste
1 pound boneless chicken breast-skinless-sliced in half
1 clove of garlic-minced
1/2 cup of spinach-chopped
1/2 cup of mozzarella cheese-shredded
1 tablespoons extra virgin olive oil
1 teaspoon kosher salt
4 cups cherry tomatoes-halved
2 cloves of garlic-minced
1 cup of onion-finely chopped
1/2 cup extra virgin olive oil
1/2 teaspoon kosher salt
1 teaspoon of dried thyme
1/2 teaspoon sugar
1/2 teaspoon of freshly cracked black pepper
Wow! As much as I love cabbage, I never thought of eating them as a noodle substitute. I saw one suggestion of doing just that … with some sort of spaghetti sauce! That would be fantastic, especially since I’ve never drowned my noodles with sauce!
16 ounce jar of BPA-free Diced Tomatoes
4 Boneless Chicken Breasts
¼ cup Coconut Oil
1 package of button Mushrooms
1 large head of Cabbage
1 jar of Tomato Paste-6 oz
1 teaspoon (or more to taste) of: Basil, Thyme, Garlic, Rosemary, Oregano, Salt and Pepper.
Cheese (we use a mix of shredded cheddar and Monterey Jack)
A few corn tortillas (for the family member who eat these … completely optional)
We started with a rotisserie chicken from Costco (we have a large freezer and always have a number of these stored in there). Remove the meat and shred it. Toss in some taco seasoning (if you want).
If you are including the tortillas, lightly fry them in oil, then layer them on the bottom of your baking dish.
Mix the chicken with the enchilada sauce, then pour that in a 9×13-inch baking dish.
Top with cheese and bake at 350 degrees F until cheese is melted and getting crispy (not burned).
That’s it! I didn’t miss the corn tortillas at all! That was dinner last night (about a cup filled me up) and lunch today with one low carb tortilla (Sol Del Oro). It’s early in the day but with that lunch I’ve already hit 15 total carbs (and my half and half in my coffee) but net carbs are sitting at 7.
This recipe has been added to “My Fitness Pal”. The recipe’s name is: “MAKJ Chicken Enchilada Casserole”
3 pounds chicken, pheasant, lamb, venison or rabbit, in serving pieces
2 large onions, sliced in half-moons
10 cloves chopped garlic
2 tablespoons sweet paprika
1 tablespoon hot paprika
1 jar (15 ounces or so) or 5 roasted red sweet peppers, chopped
1 cup crushed tomatoes
2 cups red or white wine
Stock if needed (chicken or beef or whatever goes with your choice of meat)
1/2 cup diced cured meat: Bacon, pancetta, ham, etc.
1 tablespoon chopped fresh rosemary
4 bay leaves
1/2 cup chopped fresh parsley
1/4 cup olive oil
Salt and pepper
Large handful of dried mushrooms (optional)
8 rabbit legs or hare legs, or 8 chicken thighs
4 tablespoons olive oil
1/2 cup chopped parsley, plus another 1/4 cup
5 chopped garlic cloves
1 chopped onion
8 tablespoons capers
Large pinch saffron
1 cup warm water
1/4 cup high quality red wine vinegar
If you don’t know how to cook (or didn’t grow up with the “use everything more than once” principle) this recipe is for you. Well, it’s not really a recipe. It’s more like instructions. I woke up with a chest cold (it’s been REALLY windy here lately so I was hoping it was allergies … nope!) and pulled a gallon Ziploc bag of this out of the freezer. My favorite broth is to use the bones from a rotisserie chicken. I don’t have to doctor up the broth so much that way. Otherwise, when I de-bone the chicken thighs, I just throw the bones in the freezer (usually in sandwich bags) until I have enough to make a broth. Now, I usually make enough for an army (well, almost). I have a 10-quart stock pot I make my broth in. I don’t add any veggies, since if I want to make soup with this I can always add veggies then (btw, kale is FANTASTIC in soup). And the best thing about this over bouillon is the chicken fat is still in there. Just season this with whatever you like (garlic, black pepper, red pepper flakes, turmeric, etc.). I’ve gotten pretty lazy over the years, though. I usually end up seasoning the broth with dried bouillon or paste soup base. Just read your labels! I have found too many paste soup bases that contain sugar. The last time I was sick to my stomach, the only thing I needed was this (my usual before was saltines). I just simmer until the water has reduced by at least 1/3, strain, then once cool, pour into gallon Ziploc freezer bags and toss in the freezer.
O.k. I’m making this tonight with boneless chicken thighs and no masa (I’ll just let it reduce). Also, made one similar to this once (with masa) and it was harder than heck to stir and prevent the cheese from burning. So, I will be adding the cheese while still hot, just before serving.
Well, I was on a mission, once I posted the Mexican Spice Pastes recipes, to actually try one of them. So, while checking out a new-to-us Mexican super market. It was heaven, btw. I had never eaten freshly made pork rinds before, so I did! At $7/pound, I ended up buying half a pig’s worth (which only weighed half a pound). That lasted me over a week, and I ended up having to re-heat it in the oven because it went stale. The flavor was so much more pork-like and had MUCH less salt.
So, while hubby was selecting tomatillos and chilis I found a one ounce bag of achiote seeds for $1.50! I will warn you, though. I also found the paste itself (that you just mix with water) and it had corn flour in it (carbohydrates for no good reason). I’ve been holding onto this little bag until last night, when I finally decided to make the Achiote Seasoning paste.
I pulled some chicken thighs out of the freezer and made the paste early (anxious just in case I messed something up). While the paste was waiting for the thighs to thaw, it began to smell more and more like Worcestershire sauce. All I kept thinking was, “Oh, I hope it isn’t too strong for the chicken!” Finally, the thighs were ready (I rinsed, then dried them, leaving the bone in)! I rubbed them down with the paste (I used this on 6 thighs and have enough for some pork AND beef). I let the thighs sit for about 30 minutes, then they were grilled over mesquite charcoal. They looked and smelled amazing!
Warning: I’ve already voiced my dislike of cinnamon in savory dishes. I was hoping allspice would be different. I was but not by much. My first bite was of the crispy skin, which was fantastic! Then, I took my first bite of the flesh. My first reaction was, “Yuck!” All I could taste was the allspice but I really think that’s what my brain was focusing on. After about three bites, it wasn’t as bad my initial reaction. The only real complaint (now that I ate two thighs) is it wasn’t spicy. I think this paste would be even better if I lowered the amount of the allspice a little (yes, I’m willing to used allspice a few more times in savory recipes) and added some chili or cayenne powder and used fresh (instead of already minced) garlic. I have enough paste leftover that I can play with it before I use it on other meats!
1 1/2 cups Yogurt, well beaten
1 tbsp Ginger Paste
1 tbsp Garlic Paste
1/4 tsp Red Chili Powder
1/2 tsp Paprika
1 tbsp Tandoori Masala
1 tsp Coriander Powder
Salt – to taste
1 tbsp Lemon Juice
Red Food Color – 2 drops, optional (will NOT be using)
Green Chili – to taste, ground
1/2 cup Lemon Juice
1/2 tsp Tandoori Masala
Salt – to taste, optional
Red Food Color – 2 drops (will NOT be using)
They include a recipe for the Tandoori Masala but not for Garam Masala (which is needed to make the Tandoori Masala). This is the recipe I’ll be using:
And here’s another one. With the cashews and tomatoes, this will be slightly higher in carbohydrates but I bet it’s delicious! I’ve only eaten at one Indian restaurant. That was in England and all I remember is being able to eat 2 dishes because everything else was much too spicy for me! But what I did eat was delicious! lol As for curds … no idea where to get or what to substitute for it. Maybe milk or cream?
Going cheap has it’s limitations. We stocked up on chicken thighs, eggs, and hamburger patties. I’ve tried several ways to cook the chicken (all good except last night) but this (aside from barbecuing them after brining) is our favorite!
6 Boneless chicken thighs
1 cup Shredded cheese (any you like though the stronger flavored cheeses are best)
Preheat oven to 425 degrees F. Cover a rimmed baking sheet with aluminum foil (you don’t need this if you don’t mind soaking the baking sheet in order to clean it). Place chicken thighs directly on the covered baking sheet, skin-side up, then mound 1 to 2 Tablespoons of shredded cheese (depending on the size of the thighs … you want a small mound in the center and a light layer covering the entire top of the breast … I’ll try to take pictures the next time we make it) on top of the thighs.
Bake for about 20 to 25 minutes until the cheese is crispy. Now, I have cooked this for different amounts of crispness but my favorite was when I cooked it so long that the cheese was blackened on top. Between the fat from the chicken and the fat from the cheese, the bottom gets wonderfully crunchy. Try it and let me know what you think!
This has been added to “My Fitness Pal”. The recipe’s name is “MAKJ Cheesy Baked Chicken Thighs”.
I’m going to try this tonight with some boneless chicken thighs. Believe it or not, I have not yet tried a breading with crushed pork rinds (and I have the hot and spicy ones, so no Parmesan this time). I hope it’s good … I’ll let you know tomorrow!
16 oz boneless skinless chicken breasts, butterflied and lightly pounded (4-4 oz. Pieces)
1/2 cup chopped pecans, divided, 1/4 cup finely ground and 1/4 cup coarsely ground
1 eggs, beaten
4 egg whites, beaten
2 pinch black pepper, freshly ground, to taste
2 pinch salt, to taste (optional)
2 tbsp safflower oil (oil for frying)
Season the chicken with salt (optional) and freshly ground black pepper. Combine the eggs and egg whites in a bowl.
Dip the chicken into the finely chopped nuts and coat.
Next, dip the chicken into the beaten egg mixture, and then into the coarsely ground nuts, coating evenly.
Fry the chicken on medium heat until golden brown, approximately 4 minutes per side.
When removing the chicken, handle with care, and place on a paper towel to drain excess oil.
Season with salt (optional) and pepper to taste, and serve.
Filberts or blanched almonds can be substituted for the pecan
I had someone recently ask me for low carb ideas for a side dish to take to a company picnic, so I went scouring the web. Here are two links that offer some great alternatives to macaroni or potato salad:
While these aren’t “Atkins” recipes, these will give you some wonderful ideas to help replace many of the carbohydrates typically eaten. I’m especially excited about the “Crispy Spiced Chicken Livers”!
I think today is day 18. I’m feeling a bit loopy today. Tuesday, one of my molars started hurting. By yesterday, it was killing me. I have a very high tolerance for pain and the pain was so bad my eyes were just watering (I wasn’t crying, they were watering). Anyway, once I made the appointment to have my tooth pulled, I thought, “What a great opportunity for me to figure out a way to remain low carb when you can’t chew!” The first thing I thought of was a Cream of Chicken and Zucchini soup. I pulled some chicken stock out of the freezer, cut up some zucchini my husband’s co-worker gave us, and began boiling it. My goal is to just blend that up (probably won’t add any cream).
Anyway, I was in so much pain over the last few days, how do you think I did? The soup just sounded like it would hurt (and the smell made me nauseous), so I have been living off of whey protein powder. That’s it! LOL! Oh, all those recipes I thought I would come up with that would be miraculous!
Thanks to my liquid diet, I am currently 199.2 pounds (I was up to 202 pounds yesterday morning). My face is swollen, and I’m still popping pain pills (My molar was pulled at about 3:30 PM yesterday). More protein powder this morning (Oh, it has zero carbohydrates), taking my vitamins so I don’t collapse, my antibiotics (thanks to the tooth being abscess) and my Vicodin. I’ll try my soup later today. Here’s to hoping you can come up with other alternatives BEFORE you have to deal with this!
I made this last night (September 27, 2011). I would have taken pictures but boy was it ugly. This tasted fantastic and was VERY filling. One suggestion: Next time I will use toothpicks instead of string. Pulling the string off pulled all the coating (and crispy melted cheese) off.
4 chicken boneless skinless chicken breasts, cut in half lengthwise (resulting in 8 cutlets)