The New Atkins Made Easy (40 page)

PER SERVING: Net Carbs: 3 grams; Total Carbs: 5 grams; Fiber: 2 grams; Protein: 12 grams; Fat: 14 grams; Calories: 195; Foundation Vegetables Net Carbs: 2 grams

• If the mozzarella sticks are completely frozen, preheat the oven to 400°F. Cook them according to the directions in Step 5, then slide the skillet into the oven and bake 5–6 minutes, until cooked through. Serve immediately.

• Replace the jarred marinara sauce with Fast, Spicy, Smooth Tomato Sauce (
page 269
).

Crunchy Asiago Crackers

These crackers rely on two kinds of cheese and ground flaxseed instead of grains. Aged Asiago cheese resembles Parmesan but is moister and milder. These crackers also make a great topping for most soups. Make the cracker batter up to 8 hours ahead and store in the fridge. Wrap leftover crackers in aluminum foil and keep at room temperature for up to 3 days.

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cup finely grated aged Asiago cheese

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cup shredded whole-milk mozzarella cheese

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cup ground flaxseed

1 tablespoon finely chopped parsley

1 tablespoon sesame seeds (optional)

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teaspoon garlic powder

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teaspoon chili powder

Canola or olive oil cooking spray

1. Preheat oven to 400°F and place the rack in the middle. Cover a large baking sheet with parchment paper or aluminum foil.

2. Place the Asiago, mozzarella, flaxseed, parsley, sesame seeds, if using, garlic powder, and chili powder in a large bowl. Mix well with a spoon. (If the mixture seems too dry, add
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teaspoon water.) Place 1 tablespoon of the mixture in your palm. Press into a disk and place on the baking sheet. Continue, making 20 disks and placing them 2 inches apart.

3. Coat the back of a spoon with cooking spray and press the crackers flat. Bake 8–9 minutes, until crisp and lightly browned. Transfer to a plate to cool. Serve immediately.

PER SERVING: Net Carbs: 1 gram; Total Carbs: 4 grams; Fiber: 3 grams; Protein: 8 grams; Fat: 12 grams; Calories: 149; Foundation Vegetables Net Carbs: 0 grams

• Use Parmesan in place of Asiago cheese.

• Instead of sesame seeds, use 1 tablespoon finely chopped pumpkin seeds.

Crispy Kale Chips

A “superfood,” kale turns up in salads, soups, and all sorts of other dishes. But who would have thought that kale could make a great low-carb stand-in for potato chips, popcorn, or pretzels? You can go to Whole Foods and spend a bundle for a little bag of these savory treats, or you make them yourself in a few minutes for a lot less money. Be sure to massage oil into the kale to make the chips crispy instead of greasy.

5 ounces curly kale, stems and tough ribs removed

2 teaspoons virgin olive oil

Pinch salt

2 tablespoons ground flaxseed

2 teaspoons sesame seeds

2 tablespoons grated Cheddar cheese

1. Preheat the oven to 400°F. Wash the kale, tear into 4-inch-wide pieces, and dry well with a paper or kitchen towel so that it will crisp better when baked.

2. Transfer to a large bowl along with the olive oil. Using your fingertips, rub the olive oil into the kale leaves until coated. Sprinkle with the salt, flaxseed, and sesame seeds. Spread the kale out on an ungreased baking sheet. Sprinkle evenly with the cheese and bake 10–12 minutes, until the kale is crisp and the cheese is melted.

3. Serve immediately. Or store in an airtight container at room temperature for up to 3 days.

PER SERVING: Net Carbs: 3 grams; Total Carbs: 5 grams; Fiber: 2 grams; Protein: 3 grams; Fat: 5 grams; Calories: 68; Foundation Vegetables Net Carbs: 3 grams

• Swap out the Cheddar for Parmesan cheese.

Zucchini Parmesan Fritters

These cheesy, herb-filled fritters would also work well topped with smoked salmon as part of a brunch menu.

4 large eggs, separated

2 medium zucchini, trimmed and grated

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cup grated Parmesan cheese

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cup shredded whole-milk mozzarella cheese

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cup parsley, chopped

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cup fresh basil, chopped

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cup coconut-flax flour blend

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teaspoon baking powder

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teaspoon ground nutmeg

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teaspoon salt

Canola or olive oil cooking spray

3 teaspoons canola or virgin olive oil

1. Place the egg whites in a large mixing bowl. Using an electric mixer, beat on high speed until stiff peaks form. Set aside.

2. Place the egg yolks, zucchini, Parmesan, mozzarella, parsley, basil, coconut-flax flour blend, baking powder, nutmeg, and salt in another large bowl. Stir well until the zucchini is coated with flour. Using a rubber spatula, gently fold in egg whites until just combined. There will be streaks of egg white.

3. Coat a large skillet with cooking spray. Warm the skillet over medium-high heat and add 1 teaspoon oil. Using a
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-cup measure, pour out 4 fritters. Cook 2–3 minutes on each side, until lightly browned. Transfer to a plate. Repeat twice, using 1 teaspoon of oil and four
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measures of batter each time.

4. Serve immediately or refrigerate, covered in aluminum foil, and reheat when ready to serve.

PER SERVING: Net Carbs: 3 grams; Total Carbs: 5 grams; Fiber: 2 grams; Protein: 11 grams; Fat: 11 grams; Calories: 159; Foundation Vegetables Net Carbs: 2 grams

• Use
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cup ground flaxseed instead of the coconut-flax flour blend.

Cocktail Shrimp with Lemony Garlic Sauce

If you use already cooked fresh or frozen shrimp, this new take on shrimp cocktail just requires assembly. If you purchase frozen shrimp, select medium or large ones. The small ones tend to get waterlogged and don't defrost as well. Make the dipping sauce early in the day and refrigerate.

1 lemon, zested and juiced (or 2 tablespoons bottled lemon juice)

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cup feta cheese

3 cloves garlic, minced

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teaspoon prepared Dijon mustard

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teaspoon Worcestershire sauce

2 tablespoons extra-virgin olive oil

1 teaspoon Tabasco or other hot sauce

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teaspoon salt

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teaspoon black pepper

16 ounces peeled and cooked fresh or defrosted shrimp

1. Place the lemon zest and juice, feta, garlic, mustard, Worcestershire sauce, olive oil, hot sauce, salt, pepper, and
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cup water in a blender or food processor. Process until smooth.

2. Serve each serving of shrimp with 2
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tablespoons sauce.

PER SERVING: Net Carbs: 3 grams; Total Carbs: 3 grams; Fiber: 0 grams; Protein: 18 grams; Fat: 7 grams; Calories: 151; Foundation Vegetables Net Carbs: 0 grams

• Serve the sauce over leftover flank steak from the recipe for Crisp Lettuce Wedge with Sliced Flank Steak (
page 275
) or raw broccoli florets.

• Use the sauce as a dip for grilled or broiled skewered chicken, raw zucchini sticks, sliced bell peppers, and radishes. They'd make a great picnic treat.

Fudgy Pops

You may need to hide these from your kids! Better yet, make a double batch, but don't reveal the secret ingredient: spinach. The flavor is masked by cocoa. No ice pop molds handy? Use disposable small paper or plastic cups or even juice glasses, and insert a lightweight plastic spoon.

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cup heavy cream

2 tablespoons unsweetened cocoa powder

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teaspoon cinnamon (optional)

1 teaspoon vanilla extract

4 teaspoons acceptable sweetener

1 cup packed fresh baby spinach leaves

1. Place cream, cocoa powder, cinnamon, if using, vanilla, sweetener, spinach, and
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cup water in a blender and process until very smooth.

2. Pour into ice pop molds and freeze at least 4 hours before serving. To remove from the molds, run the molds under hot water for 30 seconds. Or simply leave the pops on the countertop for 30 minutes before serving to soften them enough for easy release.