Dr. Atkins' New Diet Cookbook (9 page)

½ cup diced raw cauliflower florets

1 avocado, pitted, peeled, and diced

8 slices cooked bacon, crisp and crumbled

2 soft-boiled eggs (2 minutes), peeled

½ cup lemon juice

¼ cup peanut oil

¼ cup Parmesan cheese

seasoned salt to taste

Sauté shrimp in garlic oil until they turn pink. Refrigerate while you prepare salad.

Tear spinach and lettuce leaves into bite-size pieces. Toss all vegetables and bacon together in bowl.

Make dressing by beating eggs, lemon juice, oil, cheese, and salt together.

Top salad with shrimp. Pour dressing over salad and serve.

T
OTAL
G
RAMS
65.0
G
RAMS PER
S
ERVING
5.4

6 servings

1 large tomato, cubed

½ large green pepper, seeded and cubed

½ large cucumber, pared and cubed

½ 6-ounce can ripe pitted olives, drained

3 scallions, diced

2 tablespoons capers, drained

¼ pound feta cheese, crumbled

12 thin slices pepperoni

4 tablespoons olive oil

2 tablespoons wine vinegar

¼ teaspoon cracked pepper

½ teaspoon oregano

Combine tomato, pepper, cucumber, olives, scallions, capers, cheese, and pepperoni in salad bowl. Mix olive oil, vinegar, pepper, and oregano together in small bowl. Pour dressing over vegetables. Toss and serve.

T
OTAL
G
RAMS
28.9
G
RAMS PER
S
ERVING
4.8

6 servings

1 1-pound honeydew melon

1 6½-ounce can tuna fish, drained

1 4½-ounce can shrimp, drained

1 medium cucumber, peeled and cubed

½ pound raw mushrooms, sliced

½ cup mayonnaise

2 tablespoons tomato sauce

½ teaspoon seasoned salt

Cut melon in half. Scoop out center using a melon baller or cube. Leave ¼-inch-wide rim on rinds. Cut each rind half into thirds.

In bowl combine tuna fish, shrimp (save a few for garnish), cucumber, mushrooms, and melon balls.

Combine mayonnaise, tomato sauce, and salt. Pour dressing over seafood mixture. Mix well.

Fill melon shells. Garnish with some shrimp.

If you prefer low fat, eliminate dressing, and use juice of 1 lemon.

T
OTAL
G
RAMS
47.0
G
RAMS PER
S
ERVING
7.8

2 servings

2 cups cooked chicken meat, peeled, boned, and diced

⅓ cup marinated artichoke hearts, drained

20 black olives, pitted

3 tablespoons onion, minced

1 tablespoon sweet butter, melted

2 tablespoons crème fraîche or sour cream

1 tablespoon mayonnaise

seasoned salt to taste

Toss first 5 ingredients together. Mix crème fraîche and mayonnaise
together. Add to chicken mixture. Mix well. Season with salt.

Refrigerate.

T
OTAL
G
RAMS
8.4
G
RAMS PER
S
ERVING
4.2

2 servings

whole leaves of 1 endive

1 small tomato, peeled and quartered

1 small ripe avocado, pitted, peeled, and diced

¼ small onion, diced (Vidalia when possible)

6 pitted black olives

2 salmon fillets, poached and cut into 1-inch strips

1 recipe Lime Dill Dressing

Wash and dry endive leaves. Chop tomato, avocado, onion, and olives together in a wooden chopping bowl. Poach salmon and allow it to come to room temperature.

Place endive leaves in a daisy formation in a round, shallow salad bowl. Make chopped tomato mixture the center of the daisy. Place strips of salmon in each of the endive leaves. Artistically dot with
Lime Dill Dressing
,
page 91
.

T
OTAL
G
RAMS
19.8
G
RAMS PER
S
ERVING
9.9

6 servings

1 small head Boston lettuce

1 small Chinese cabbage

1 large cucumber, sliced thin

1 red onion, peeled and sliced thin

½ small daikon radish, sliced thin

2 small tomatoes, cut in eight pieces

6 mint leaves

6 coriander leaves (cilantro)

¼ cup walnut oil

1½ pound sirloin, sliced thin

½ teaspoon seasoned salt

Dressing:

5 garlic cloves, minced

¼ cup fresh lime juice

1 packet sugar substitute

1 tablespoon Tamari soy sauce

2 teaspoons crushed red pepper flakes

¼ cup sharp Cheddar cheese, diced for garnish

Wash and dry lettuce and cabbage. Tear into bite-sized pieces. Mix onions, radishes, tomatoes, and mint and coriander leaves together and pour over lettuce. Toss.

Heat oil in a nonstick skillet over medium heat. Add meat and seasoned salt. Cook quickly, stirring frequently, just until rare.

Artfully arrange cooked meat on salad. Mix dressing ingredients together and pour over salad. Top with Cheddar cubes.

T
OTAL
G
RAMS
51.8
G
RAMS PER
S
ERVING
8.6

2 servings

1 pound cooked leftover lamb or pork

seasoned salt to taste

pepper to taste

3 tablespoons extra-virgin olive oil

2 tablespoons fresh rosemary, minced

1 tablespoon balsamic vinegar

1 teaspoon Dijon mustard

2 heads Bibb lettuce, cored, washed, and dried

¼ cup Parmesan cheese shavings

Thinly slice lamb or pork. Whisk together salt, pepper, oil, rosemary, vinegar, and mustard.

Place greens in a salad bowl with Parmesan shavings and toss them with the dressing. Arrange meat over greens.

T
OTAL
G
RAMS
14.9
G
RAMS PER
S
ERVING
7.5

12 servings

2 teaspoons Dijon mustard

2 tablespoons wine vinegar

1½ teaspoons salt

2 cloves garlic, minced

6 tablespoons peanut or vegetable oil

6 tablespoons olive oil

Freshly ground black pepper

1 teaspoon chopped fresh thyme (or ½ teaspoon dried)

2 pounds green beans

2 green peppers 4 celery stalks

1 pint cherry tomatoes

3 7-ounce cans tuna, drained

1 2-ounce can flat anchovies, drained

10 stuffed green olives

10 black olives

2 small or 1 large red onion

2 tablespoons chopped fresh basil (or 1 teaspoon dried)

⅓ cup finely chopped fresh parsley

¼ cup finely chopped scallions

6 hard-boiled eggs, quartered

Combine mustard, vinegar, salt, garlic, peanut and olive oil, pepper, and thyme in a bowl. Beat with a fork until well blended. Set aside.

Pick over beans and break into 1½-inch lengths. Place beans in a saucepan and cook, in salted water to cover, until crisp-tender. Run under cold water and drain in a colander. Set aside.

Remove cores, seeds, and white membranes from green peppers. Cut peppers in thin rounds. Set aside.

Trim celery stalks and cut crosswise into thin slices. Set aside.

Use a large salad bowl and make a more or less symmetrical pattern of the green beans, peppers, celery, and tomatoes. Flake the tuna fish and add to bowl. Arrange anchovies on top and scatter olives over all.

Peel onions and cut them into thin, almost transparent slices. Scatter onion rings over all. Sprinkle with basil, parsley, and scallions.

Serve with dressing. Garnish with eggs.

T
OTAL
G
RAMS
116.0
G
RAMS PER
S
ERVING
9.7

10 servings

1 6½-ounce can tuna fish

1 6-ounce can crabmeat

1 5-ounce can shrimp

1 large head lettuce

1 cup diced celery

½ cup diced green onions

½ medium ripe avocado, diced

½ cup chopped walnuts

½ cup roasted unsalted soybeans

½ cup sunflower seeds

2 hard-boiled eggs, diced

1 tomato cut in wedges

Drain the 3 cans of seafood, discard bony tissue from crab. Combine with shrimp. Place in a bowl and refrigerate.

Combine remaining ingredients except tomato in a large salad bowl, and toss well.

Add seafood and toss again.

Add salad dressing of your choice.

Toss again before serving, and decorate with tomato wedges.

T
OTAL
G
RAMS
74.8
G
RAMS PER
S
ERVING
7.5

8 servings

1 recipe
Mustard Vinaigrette
(
page 91
)

1 small head of radicchio

3 endive

1 head of romaine

3 ounces Parmesan cheese shavings

5 ounces Camembert, cut into 8 wedges

4 ounces herbed goat cheese, cut into 8 wedges

¼ cup pine nuts, toasted (or substitute
Toasted Nuts)

Preheat oven to 450° F.

Prepare vinaigrette and place in refrigerator for ½ hour. Separate leaves of lettuces. Wash and dry greens (make sure they are very dry), and tear into bite-size pieces.

Place in large salad bowl. Toss in Parmesan cheese.

Place Camembert and goat cheeses on a nonstick cookie sheet to melt in oven for 1 minute.

Place cheese wedges on salad. Top with dressing and nuts and serve.

T
OTAL
G
RAMS
34.7
G
RAMS PER
S
ERVING
4.3

20 tablespoons

1 teaspoon Dijon mustard

¼ teaspoon dry mustard

2 tablespoons fresh dill, minced

1 tablespoon balsamic vinegar

½ teaspoon seasoned salt

1 cup extra-virgin olive oil

Beat ingredients together in a small bowl until well blended. Refrigerate for ½ hour.

T
OTAL
G
RAMS
4.5
G
RAMS PER
T
ABLESPOON
0.2

18 tablespoons

1 cup extra-virgin olive oil

1 teaspoon Dijon mustard

¼ teaspoon dry mustard

juice of 1 lime

¼ teaspoon seasoned salt

1 clove garlic, minced

1 tablespoon dill, minced

pinch sugar substitute

Beat ingredients together in a small bowl. Refrigerate for ½ hour.

T
OTAL
G
RAMS
3.0
G
RAMS PER
T
ABLESPOON
0.2

20 tablespoons

1 organic egg

1 teaspoon lemon juice

½ teaspoon seasoned salt

¼ teaspoon dried mustard

¾cup olive oil

1 small ripe tomato, peeled and seeded

2 tablespoons fresh basil, minced

Place first 4 ingredients in a food processor and blend. Add oil in a slow steady stream until it is fully blended. Chop tomato pulp and add to food processor with the basil. Blend for 30 seconds.

T
OTAL
G
RAMS
5.9
G
RAMS PER
T
ABLESPOON
0.3

16 tablespoons

1 teaspoon seasoned salt

¼ teaspoon black pepper

1 teaspoon dry mustard

dash of Tabasco sauce

¼ cup lemon juice

⅔ cup olive oil

Beat all ingredients together. Refrigerate.

T
OTAL
G
RAMS
7.0
G
RAMS PER
T
ABLESPOON
0.5

20 tablespoons

1 organic egg

2 tablespoons lemon juice

1 teaspoon Dijon mustard

¼ teaspoon dry mustard

¼ teaspoon seasoned salt

1 cup olive oil

Place first 5 ingredients in a blender. Drizzle oil into blender very slowly in a steady stream until it is fully blended.

T
OTAL
G
RAMS
3.9
G
RAMS PER
T
ABLESPOON
0.2

2 tablespoons (1 serving)

2 tablespoons Vinegar-Free Mayonnaise

¼ teaspoon dry mustard

Blend well. For more of a mustard flavor, increase dry mustard.