Dr. Atkins' New Diet Cookbook (16 page)

T
OTAL
G
RAMS
35.7
G
RAMS PER
S
ERVING
5.9

4 servings

¾ cup cooked spinach

3 tablespoons olive oil

3 tablespoons butter

3 tablespoons onion, minced

1 clove garlic, minced

2 slices prosciutto, diced

5 eggs

3 tablespoons heavy cream

pinch of black pepper

3 tablespoons grated Parmesan cheese

Preheat oven to 350° F.

Heat olive oil and butter in skillet.

Add onion, garlic, and prosciutto to skillet. Cook slowly until onion is light brown. Add onion mixture to spinach, and place in a baking dish.

Beat eggs with cream, and add pepper. Pour over spinach. Sprinkle with Parmesan cheese.

Bake for 30 minutes, or until set.

T
OTAL
G
RAMS
13.9
G
RAMS PER
S
ERVING
3.5

4 servings

2 medium-size zucchini

3 ounces ricotta cheese

1 teaspoon minced parsley

1 onion, chopped

1 egg white, beaten stiff

1 8-ounce can tomato sauce

Preheat oven to 300° F.

Cut zucchini into halves lengthwise and scoop out pulp, leaving a ½-inch shell.

Combine ricotta, parsley, and onion. Mix well. Fold in egg white.

Stuff mixture into halved zucchini. Place in baking dish and pour tomato sauce over top.

Bake for 10 minutes. Lower heat to 250° F. and cook for 30 more minutes. Baste often.

T
OTAL
G
RAMS
42.7
G
RAMS PER
S
ERVING
10.7

6 servings

6 medium-size zucchini

3 tablespoons mayonnaise

2 tablespoons grated Parmesan cheese

½ cup sliced mushrooms

4 slices lean prosciutto, diced

1 egg yolk

1 teaspoon salt

½ teaspoon pepper

½ teaspoon oregano

3 tablespoons olive oil

Preheat oven to 375° F.

Cut zucchini into halves lengthwise. Scoop out pulp and reserve.

Mix together pulp from zucchini, mayonnaise, Parmesan cheese, mushrooms, prosciutto, egg yolk, salt, pepper, and oregano.

Place zucchini halves in greased baking dish and fill each zucchini half with mixture. Sprinkle with olive oil. Bake for 30 minutes.

T
OTAL
G
RAMS
50.6
G
RAMS PER
S
ERVING
8.4

4 servings

1 pound fresh or frozen string beans

½ pound shiitake mushrooms, sliced

4 tablespoons butter

½ teaspoon seasoned salt

¼ cup slivered almonds

Prepare string beans for cooking. Simmer in small amount of water for 10 minutes. In a skillet sauté mushrooms in butter until brown. Add salt and almonds.

Add string beans to skillet. Toss well. Simmer for 4 minutes. Correct seasoning to taste.

T
OTAL
G
RAMS
43.2
G
RAMS PER
S
ERVING
10.8

12 dumplings

½ head cauliflower (1 cup mashed)

2 eggs, beaten

½ cup grated Parmesan cheese

1 teaspoon parsley

1 teaspoon nutmeg

4 tablespoons soy flour

1 tablespoon salt

4 tablespoons butter

Boil cauliflower until soft, for about 25 minutes. Mash with fork or potato masher.

Add eggs, Parmesan cheese, parsley, nutmeg, and soy flour. Shape into walnut-size balls.

Bring large pot of water to rolling boil. Add salt. Drop cauliflower balls into water. When they rise, remove with slotted spoon.

Heat butter in skillet. Fry balls until brown on all sides. Drain on paper towel.

T
OTAL
G
RAMS
18.1
G
RAMS PER
S
ERVING
1.5

6 servings

2 tablespoons vegetable oil

1 onion, chopped fine

1 clove garlic, chopped fine

½ teaspoon seasoned salt

¼ cup sliced water chestnuts

½ pound snow pea pods

1 tablespoon Tamari soy sauce

¼ cup
Chicken Stock
(
page 68
)

Heat oil in heavy skillet. Add onion, garlic, salt, and water chestnuts. Sauté until onion is golden. Add pea pods, soy sauce, and
Chicken Stock
. Cover and cook for 5 minutes. Uncover and cook for 5 more minutes.

T
OTAL
G
RAMS
28.4
G
RAMS PER
S
ERVING
4.7

8 servings

4 medium eggplants

2 tablespoons butter

4 tablespoons onion

1 clove garlic

1 pound beef or lamb, ground

1 8-ounce can tomato sauce

1 teaspoon cumin

1 teaspoon parsley

1 teaspoon seasoned salt

pepper to taste

1 egg

1 tablespoon water

1 tablespoon lemon juice

¼ cup grated Parmesan cheese

Preheat oven to 350° F.

Wash eggplants. Do not peel. Parboil whole eggplants in salted boiling water for 5 minutes. Remove. Cut in half lengthwise. Spoon out center pulp carefully and chop, leaving about ¼-inch around rim.

Melt butter in saucepan. Add onion and garlic. Sauté for 3 minutes. Add meat and eggplant pulp. Stir. Brown lightly. Add tomato sauce, cumin, parsley, salt, and pepper. Cook over low heat until all liquid is absorbed.

Place eggplants in lightly oiled roasting pan or large casserole dish. Stuff with chopped meat mixture. Beat egg, water, and lemon juice together. Pour over eggplants. Sprinkle with Parmesan cheese. Bake for 20 minutes until lightly browned.

T
OTAL
G
RAMS
57.2
G
RAMS PER
S
ERVING
7.2

8 servings

4 medium-size eggplants

2 medium-size onions, chopped

3 tablespoons butter

3 cups crumbled feta cheese

½ cup grated Parmesan cheese

¼ cup ricotta cheese

1 egg

2 tablespoons chopped parsley

seasoned salt

Preheat oven to 350° F.

Slice eggplants in half. Scoop out pulp, chop it, and set aside. Reserve shells. Sauté onions in butter until golden. Add eggplant pulp and continue to sauté for about 5 more minutes. Transfer mixture to bowl and let cool. Add cheeses to mixture; beat in egg and parsley. Stuff mixture in eggplant shells. Sprinkle with salt. Bake for 40 minutes.

T
OTAL
G
RAMS
62.3
G
RAMS PER
S
ERVING
7.8

4 servings

4 cucumbers, peeled and seeded

½ tablespoon seasoned salt

½ tablespoon tarragon vinegar

¼ cup butter, melted

1 tablespoon minced dill

1 tablespoon minced chives

1 tablespoon minced onion

¼ cup heavy cream

2 tablespoons minced parsley

grated Parmesan cheese

Preheat oven to 375° F.

Slice cucumbers to bite-size pieces. Add salt and vinegar. Allow to stand at room temperature for at least 2 hours. Drain and dry thoroughly with paper towels.

Put cucumbers in casserole with butter, dill, chives, and onion. Bake for 25 minutes.

Remove from oven; add heavy cream. Stir over medium heat on top of stove for about 5 minutes (do not allow to boil). Cream will thicken. Sprinkle with parsley and small amount of Parmesan cheese. Serve hot.

T
OTAL
G
RAMS
23.2
G
RAMS PER
S
ERVING
5.8

8 servings

1 cabbage, trimmed

1 onion, chopped

¼ pound bacon

2 garlic cloves

2 tablespoons olive oil

¼ cup chopped parsley

1 egg

1 tablespoon grated Parmesan cheese

1 cup
Chicken Stock
(
page 68
)

seasoned salt

Preheat oven to 375° F.

Boil cabbage in salted water for 15 minutes. Remove and run under cold water. Core cabbage, leaving outer leaves intact. Chop core and inner leaves. Sauté cabbage, onion, bacon, and garlic together in olive oil.

Mix parsley with egg and Parmesan cheese. Beat well.

Mix egg mixture into sautéed cabbage.

Oil a deep casserole. Place large outer cabbage leaves in casserole. Fill middle with sautéed mixture. Pour
Chicken Stock
over mixture. Add seasoned salt to taste. Cover and bake for 1 hour. Remove cover and bake for 30 more minutes. Serve.

T
OTAL
G
RAMS
37.4
G
RAMS PER
S
ERVING
4.7

12 ½-cup servings

4½ tablespoons olive oil

3 medium-size zucchini, unpeeled, quartered, cut into 1-inch lengths

½ medium-size eggplant, unpeeled, cut into 1½-inch cubes

salt and pepper to taste

2 medium-size onions, chopped

5 cloves garlic, finely minced

2 green peppers, seeded and chopped

1 8-ounce can tomato sauce

½ teaspoon thyme

1 teaspoon basil

¼ cup finely chopped parsley

lemon wedges

Preheat oven to 350° F.

Heat 2½ tablespoons olive oil in large skillet, add zucchini, eggplant, salt, and pepper. Cook, stirring occasionally, for about 10 minutes.

Heat remaining 2 tablespoons olive oil in another skillet. Add onions, garlic, and peppers, and cook until lightly browned. Add tomato sauce and simmer, stirring occasionally, for about 10 minutes.

Add zucchini and eggplant mixture, then thyme, basil, and parsley. Pour in casserole, cover, and bake for about 20 minutes, or until vegetables are tender.

Can be served warm, or cold with lemon wedges.

T
OTAL
G
RAMS
73.7
G
RAMS PER
S
ERVING
6.1

Not always available, I treat green tomatoes like jewels when I have them. The following recipes are easy to prepare and enjoy.

1 green tomato, washed and sliced

1 tablespoon garlic oil

1 tablespoon sweet butter

Heat garlic oil and butter together in small nonstick skillet. Place tomato slices in skillet and fry over medium heat on both sides until brown.

T
OTAL
G
RAMS
6.3

Variation 1:
Sprinkle with sugar substitute while cooking.

Variation 2:
Sprinkle with seasoned salt while cooking.

Variation 3:
Dip tomatoes in egg and then in grated Parmesan cheese before frying.

T
OTAL
G
RAMS
7.3

Variation 4:
Spoon ½ teaspoon of white wine on each slice as it cooks.

T
OTAL
G
RAMS
6.5

Variation 5:
When finished frying, place a slice of Gruyère cheese and crumbled bacon on top of each slice and broil until cheese begins to bubble.

T
OTAL
G
RAMS
6.4

Variation 6:
Top with warm goat cheese and serve on lettuce, garnished with ½ avocado for a delicious lunch salad.

T
OTAL
G
RAMS
13.6

4 servings

4 large porcini mushrooms

2 tablespoons butter

2 tablespoons garlic oil

2 tablespoons white wine

4 tablespoons mascarpone cheese

2 tablespoons Tamari soy sauce

Wash, dry, and cut off stems of mushrooms, leaving caps intact.

Heat butter and garlic oil in a large skillet. Add mushrooms and cook for 3 minutes over medium heat. Turn once. Add wine to the pan. Turn mushrooms again. Place 1 tablespoon of mascarpone cheese in center of each mushroom. Sprinkle with soy sauce. Cook 1 minute longer and serve hot.

T
OTAL
G
RAMS
12.6
G
RAMS PER
S
ERVING
3.2

6 servings

2 tablespoons butter

½ onion, minced

4 cloves garlic, minced

2 cups cauliflower, chopped

2 eggs, beaten

1 cup Parmesan cheese

5 slices bacon, cooked crisp and crumbled

Preheat oven to 350° F.

Heat butter in a skillet. Add onions and garlic and cook until onions turn golden. Add cauliflower and continue to cook 1 minute more. Remove to a bowl. Add eggs, Parmesan cheese, and crumbled bacon.