Atkins diet recipe ideas

If you feel that most diets become monotonous but really love to try new things, these are the recipes for you.

The new book 'The Low-Carb Gourmet' focuses on a healthy eating plan using easy to prepare recipes, which will help control your appetite, enable you to burn fat and preserve lean muscle. Here are a few ideas...

 

 

 

Almond Puff Pancakes

Makes 8 pancakes

These are really good and have passed in my cooking classes with flying colours! I like them with melted butter, sweetener and cinnamon. When cooking these pancakes, don't fiddle around with them before they are ready to turn or they will break! Give them about 3 minutes to brown the first side before you attempt to turn them.

Ingredients

2 large eggs separated, 60 ml (2 fl oz) whipping cream, 1 tsp Splenda, Pinch of sea salt, 50g finely ground almonds, 1⁄4 tsp baking powder, 1 tsp unsalted butter

Instructions

In a large bowl, mix the egg yolks, cream, sweetener and salt until smooth. In a small bowl, whisk the ground almonds and baking powder together; whisk into the yolk mixture until smooth. Place the egg whites in a medium bowl and beat with an electric mixer until soft peaks form. Stir one-quarter of the whites into the yolk mixture to loosen it up and then fold in the remaining whites. Heat a large heavy frying pan over medium heat. Add the butter and, when it melts, wipe it out of the pan. Form pancakes using 60 ml (2 tablespoons) of the batter for each pancake. Cook for about 3 minutes, or until lightly browned, and then gently turn over and cook for 2 minutes on the other side.

Per pancake - Carbohydrates: 0.15 g; Protein: 2.9 g; Fat: 0.9 g; Calories/kJ: 84/352

Flat-Roasted Chicken with Prosciutto and Green Olives

Makes 4 servings

This chicken dish will produce a wonderfully enticing aroma – especially welcoming on a chilly night. Buy the prosciutto in a single piece, rather than sliced, and cut it into small cubes.

Ingredients

1 chicken, 1.6 kg–1.8 kg, Sea salt and freshly ground black pepper, 115 g (4 oz) prosciutto cut into 1-cm cubes, 60 g (2 oz) minced shallot, 2 garlic cloves crushed, 85 g (3 oz) unpitted green olives, 120 ml (4 fl oz) dry white wine

Instructions

Preheat the oven to 180°C/350°F/gas 4. Lightly oil a large roasting tin. With a sharp heavy knife, split the chicken down the backbone and open it up. Turn it breast side up and flatten with the palm of your hand. Cut a slit in the skin in the centre, at the bottom of the breast area, and slip both drumstick tips through it. Sprinkle liberally with salt and pepper. Transfer the chicken, breast side down, to the prepared roasting tin. Bake for 45 minutes. In a small bowl, mix the prosciutto, shallot, garlic and olives. Remove the chicken from the oven and transfer to a plate. Remove any accumulated fat from the tin and discard. Scatter the prosciutto mixture evenly in the tin and add the wine. Place the chicken, skin side up, in the tin. Bake for 45 minutes longer. Remove the chicken from the tin. Either carve the meat from the bones or cut the chicken into serving pieces. Pour the prosciutto mixture over the chicken and serve.

Per serving. Carbohydrates: 0.4 g; Protein: 52.4 g; Fat: 31.2 g; Calories/kJ: 523/2,189

Thai Prawn Soup

Makes 4 servings

There is a wealth of opportunity for good eating from Southeast Asia when you stop focusing on the rice and noodles. This soup is a good example, and it's fast and easy, too! Lemongrass is easy for me to find, but I always keep frozen kaffir lime leaves and galingale root. You can also freeze lemongrass. You can find these ingredients in well-stocked supermarkets or speciality grocers.

Ingredients

1.4 litres water, 3 shallots thinly sliced, 2 lemongrass stalks lightly pounded and cut into 2.5-cm pieces, 2 tbsp fish sauce, 4 fresh or dried galingale root slices, 340 g (12 oz) medium prawns peeled with tails intact, 230 g (8 oz) small mushrooms, halved 6 kaffir lime leaves, 3 tbsp freshly squeezed lime juice, 2 or 3 whole Thai chilli peppers, 2 tbsp coarsely chopped coriander leaves, 3 spring onions thinly sliced

Instructions

In a large saucepan, combine the water, shallots, lemongrass, fish sauce and galingale root. Bring to the boil over medium heat and cook for 3 minutes. Add the prawns and mushrooms. Cook, stirring occasionally, until the prawns turn pink and are cooked all the way through, about 3–4 minutes. Add the lime leaves, lime juice and chillies. Cover and remove from the heat. Let sit for 1 minute. Ladle into bowls and sprinkle with the coriander and spring onion.

Per serving - Carbohydrates: 4.3 g; Protein: 18.3 g; Fat: 1.5 g; Calories/kJ: 109/456

Coriander Lamb with Tomato Vinaigrette

Makes 4 servings

Ingredients

For the vinaigrette: 2 medium ripe tomatoes seeded and chopped, 3 tbsp white wine vinegar, 2 garlic cloves crushed, 120 ml (4 fl oz) extra-virgin olive oil, 2 tbsp coriander leaves coarsely chopped

For the lamb: 900 g (2 lb) boneless leg of lamb, 3 tbsp coriander seeds, 2 garlic cloves crushed, 90 ml (3 fl oz) extra-virgin olive oil, Sea salt and freshly ground black pepper, 1 small red onion cut into 8 wedges.

Instructions

To make the vinaigrette: In a blender or food processor, combine the tomatoes, vinegar and garlic. Process until smooth. With the motor running, slowly drizzle in the oil. Add the coriander and pulse to combine. Cover and refrigerate.

To make the lamb: Trim the fat and sinew from the lamb and cut into 2.5-cm (1-in) cubes. Place in a large bowl. Place the coriander seeds in a small frying pan. Stir over medium-heat for a few minutes, until fragrant. Cool and grind coarsely with a mortar and pestle. Transfer to a bowl and stir in the garlic and 3 tablespoons of the oil. Season to taste with salt and pepper. Add to the lamb and toss well to coat. Cover and refrigerate for at least 2 hours or up to overnight. Heat the remaining oil in a large heavy frying pan over high heat until almost smoking. Add the lamb and onion. Toss and stir until browned on the outside and medium-rare on the inside, 4–5 minutes. Serve with the vinaigrette on the side.

Per serving. Carbohydrates: 5.8 g; Protein: 40.6 g; Fat: 69.9 g; Calories/kJ: 821/3,437

Pancetta-Wrapped Salmon with Red Wine Butter

Makes 4 servings

Pancetta is unsmoked Italian bacon that is rolled and tied. Its taste is very similar to prosciutto. You can use prosciutto or bacon, if you prefer. This treatment can be used on other fish, such as cod or halibut. Serve with sauteed spinach and mushrooms.

Ingredients

1 tbsp minced shallot, 240 ml (8 fl oz) dry red wine, 60 g (2 oz) unsalted butter (at room temperature), Sea salt and freshly ground black pepper, 4 x 170-g (6-oz) skinless salmon fillets, 1 tsp fresh thyme leaves or 2 tsp dried thyme, 8 very thin pancetta slices, 1 tbsp extra-virgin olive oil.

Instructions

Combine the shallot and wine in a small saucepan. Bring to the boil over medium-high heat. Cook until the wine is greatly reduced and turns into a syrupy glaze. Remove from the heat and pour into a small bowl. Stir in the butter until it is melted and emulsified. Season to taste with salt and pepper. Season the salmon with salt and pepper and sprinkle with the thyme. Wrap 2 pancetta slices around each fillet. In a frying pan large enough to hold the fillets in a single layer, heat the oil over medium heat. Add the fillets and cook until the pancetta is browned on all sides and the fillets are cooked through, about 8–10 minutes. Place the fillets on heated plates and spoon on the sauce.

Per serving - Carbohydrates: 1.2 g; Protein: 38.2 g; Fat: 39.4 g; Calories/kJ: 315/1,319

 

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