Atkins Induction Recipe
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atkins induction recipe that jump start your weight loss
Atkins Induction Recipes - The recipes in
Atkins induction phase generally contain no more than 7
grams of Net Carb per servings. Do not use any fruits,
cheese, pasta and starchy vegetables such as potatoes,
grains nuts, seeds or legumes for atkins induction
recipe.
Atkins Induction Recipe 1 - Buffalo Chicken Wings (6
servings, Net Carbs - 5.5 gram per serving)
1 egg
1 cup Canola Oil
1 cup cider vinegar
1 teaspoon salt
1 teaspoon pepper
Cayenne pepper to taste
1/2 teaspoon garlic powder
1/2 teaspoon celery salt
2 pound chicken wigs
1. Heat oven to 450 degree F. Beat egg in a medium bowl.
Add oil and beat until combined. Add vinegar, salt,
pepper, cayenne, garlic powder, and celery salt; stir
until well combined
2. Cut
chicken wing in half at joint, remove wing tips and
discard. Dip chicken pieces into marinate and arrange on
large baking pan.
3. Bake
20 minutes, turning and brushing with marinates for
several times, until wings are crisp. Remove From oven,
and arrange on warm platter to serve.
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Atkins
Induction
Atkins Induction Recipe 2 - Smoked Whitefish with
Cucumbers (4 servings, 2.5 grams Net Carbs per serving)
1
cucumber, peeled and cut in half length wise
1/2 cup sour cream
2 tablespoon white horse radish, patted dry
1/2 tablespoon Tabasco (optional)
6 ounces smoked whitefish, bones removes, flaked
2 tablespoons finely chopped parsley
1. Remove
seeds from cucumber halves, with a small spoon. In a
bowl, mix sour cream, horseradish and Tabasco until well
combined. Stir in whitefish
2. Fill
cucumber with whitefish mix. Sprinkle with parsley. Cut
each half into 1 inch pieces and transfer to a serving
platter
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Atkins
Induction
Atkins Induction Recipe 3 - Smoked Turkey Roll-Ups (4
servings, 2.5 grams Net Carbs per serving)
1/2 cup
mayonnaise
1 tablespoon chopped sundried tomatoes in oil
1/4 teaspoon pepper
8 slices smoked turkey breast (about 8 ounces)
1 cup washed and dried watercress, large stems removed
1. Mix
mayonnaise, sundried tomatoes, pepper until well
combined. Spread mixture evenly over turkey slices
2. Top
each slice with one eight of watercress. Roll up
tightly. Cut each roll into thirds on the diagonal.
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Atkins
Induction
Atkins Induction Recipe 4 - Chicken and Ham Soups (4
servings , 3 grams Net Carbs per serving)
1
tablespoon olive oil
2 tablespoon chopped parsley
2 cans (14 1/2 ounces) cans reduced sodium chicken
broth, plus 1 cup water
1 pound boneless, skinless chicken breasts, cut into 1/2
inch cubes
4 ounces ham chopped
1/2 teaspoon dried sage leaves
1 lemon
1/2 teaspoon salt
1/2 teaspoon pepper
1. Heat
oil in a large saucepan over medium heat. Add shallot;
cook 1 minute, until softened. Add broth water, chicken,
ham and sage. Bring to boil. Reduce heat to low. Cook
for 5 minutes, until chicken is almost cooked through
2. Add 1
teaspoon grated lemon rind, 2 teaspoon lemon juice, salt
and pepper. Cook 2 to 3 minutes more.
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Atkins
Induction
Atkins Induction Recipe 5 - Pepper and Zucchini Soup (4
servings, 3 gram net carbs per serving)
1
tablespoon extra-virgin olive oil
1 tablespoon finely chopped shallot
1/2 teaspoon curry powder
1 medium yellow bell pepper
2 teaspoons minced fresh cilantro
1 medium zucchini, peeled and coarsely chopped
3/4 cup chicken broth, divided
3/4 teaspoon salt
2 tablespoon sour cream at room temperature
1. Heat
oil in small skillet over medium heat, add shallot and
cooked 1 1/2 minutes, until softened. Add curry and cook
30 seconds. Cool.
2. Finely
diced enough pepper to equal 4 tablespoons, toss with
cilantro in to a bowl, and set aside for garnish.
3.
Coarsely chop remaining pepper and place in a blender
with zucchini, 1/4 cup broth, and salt. Puree mixture on
low, increasing gradually to high, until it is as smooth
as possible, scraping side of blender if necessary. Add
remaining broth and shallot mixture and puree until
smooth. Add sour cream and pulse to blend lightly.
4. Evenly
divide soup in shallow bowls, sprinkle centers with
pepper-cilantro to garnish and the pepper and zucchini
soup is ready to serve.
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Atkins
Induction
Atkins Induction Recipe 6 -
Stir Fry Chicken with Basil (4
servings, 2.5 gram net carbs per serving)
1 3/4
pounds boneless, skinless chicken breast halves, cut
into 2 inch by 1 inch pieces
2 tablespoon Asian fish sauce
1 tablespoon soy sauce
1 tablespoon water
1 packet sugar substitute
2 tablespoon canola oil
2 green onions, thinly sliced
3 garlic cloves, finely chopped
1/4 teaspoon red pepper flakes
1 cup lightly packed small basil leaves
1.
Combine chicken, fish sauce, soy sauce water and sugar
substitute in a bowl and let stand for 30 minutes
2. Heat a
large skillet over medium-high heat and add oil. Heat
until hot but not smoking. Add green onions and stir fry
2 minutes, until softened. Add garlic and red pepper and
stir fry 30 seconds.
3. Remove
chicken from marinate with slotted spoon and add to
onion mixture. Stir fry about 3 minutes, until chicken
is almost cooked through. Add the marinade and stir fry
mixture 30 seconds, until liquid boils. Remove from heat
and stir in basil. Transfer to serving bowl.
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Induction
Atkins Induction Recipe 7 - Sage Chicken with Bell
Pepper (3
servings, 3 grams net carbs per serving)
4
boneless chicken breast halves with skin
3/4 teaspoon salt, divided
1/2 teaspoon freshly ground pepper, divided
12 fresh whole sage leaves, plus 1 teaspoon chopped
1 tablespoon butter
2 tablespoon canola oil, divided
2 bell pepper of any colors, cut into thin strips
1 cup water
1.
Sprinkle chicken with 1/2 teaspoon salt and 1/4 teaspoon
pepper. Use finger to loosen the skin of each chicken
breast half, then 3 sage leaves under the skin.
2. Heat
oven to 200°F. In a large ovenproof skillet over
medium-high heat, melt butter in 1 tablespoon oil. Cooke
chicken 7 to 10 minutes per side, until browned and
cooked through. Transfer to serving platter, tent with
foil, and place in warm oven.
3. Wipe
out skillet with a pepper towel. Heat remaining
tablespoon oil over medium high heat until it shimmers.
Add bell peppers; sprinkle with remaining salt and
pepper. Add 1 cup of water to the skillet. Cook peppers
partially cover, 20 minutes, until softened and curled.
Stir in chopped sage during last 5 minutes of cooking
time. Serve pepper of chicken.
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Atkins
Induction
Atkins Induction Recipe 8 - Salmon Burger (6 servings
1.5 grams Net Carbs per serving)
2 salmon
fillets, skinned and chopped (about 1 pounds)
2 tablespoon chopped red onions
1 egg
2 tablespoons grated lemon rind
2 tablespoons fresh lemon juice
1/2 teaspoon pepper
1 tablespoon olive oil
Sauce
2 ounces cream cheese
1/4 cup heavy cream
1/4 cup chopped fresh dill
1/4 teaspoon salt
1/4 teaspoon pepper
1. For
Burgers. Combine salmon, red onion, egg, rind, juice and
pepper. Form into 4-inch patties. Chill at least 2
hours.
2. For
SAUCE. In a small sauce pan or microwave-safe bowl, melt
cream cheese with heavy cream. Cool a few minutes. Stir
in dill, salt and pepper, set aside.
3. Heat
Oil in a large non-stick skillet over medium heat. Cook
patties 3 minutes per side or until cooked though. Serve
topped with sauce.
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Atkins
Induction
Atkins Induction Recipe 9 - Tuna Steak (4 servings 1
gram Net Carb per serving)
2
tablespoons grated lemon rind
2 tablespoons kosher salt
2 tablespoons ground coriander
1 1/2 teaspoons freshly ground pepper, plus more to
taste
1 1/2 teaspoon ground ginger
1/2 teaspoon ground cinnamon
4 tablespoons olive oil, divided
4 (1-inch-thick) tuna steaks (about 1 1/2 pounds)
2 cup baby greens (meslun)
1 tablespoon balsamic vinegar
Salt and pepper to taste
1. In a
small bowl, combine lemon rind, salt, coriander, 1 1/2
teaspoons pepper, ginger, and cinnamon. Stir n 2
tablespoons oil, mix well. Rub mixture onto tuna steaks.
2. Heat 1
tablespoon oil in a large skillet over high heat until
it shimmers. Add tuna steaks and cook for 4 minutes
turning once halfway though cooking time, until seared.
If you prefer your fish well done, increase cooking time
1-2 minutes per side.
3. While
fish is cooking, toss green with vinegar and remaining
tablespoon of olive oil. Add salt and pepper to taste.
To serve, cut fish into 1/4 inch slices and place on
greens.
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Atkins
Induction
Atkins Induction Recipe 10 - Lamb Chops with
Spinach (4 servings 1 gram Net Carb per serving)
2 tablespoons curry
powder
1 1/4 teaspoon salt, divided
1/2 teaspoon freshly ground pepper
1/4 teaspoon ground cinnamon
8 lamb rib chops
1 tablespoon canola oil
2/3 cup sour cream
1 small garlic clove, pushed through a press
2 (10 ounces) bags fresh spinach leaves, cooked
1. Heat oven to 350°F.
Combine curry, 1 teaspoon salt, pepper, and cinnamon in
a cup. Sprinkle each side of lamb chops with 1 teaspoon
of spice mixture.
2. Heat oil in a large
skillet over medium high heat; add 2 chops and cooked 1
1/2 minutes per side, just until deep brown. Transfer to
broiler pan. Repeat browning process with the remaining
6 chops.
3. Bake chops for 3 to 4
minutes, until just pink in center or to desired
doneness.
4. Stir sour cream,
garlic, and remaining salt into the hot spinach; serve
with chop.
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Atkins Induction
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