Atkins Summer Recipe Guide

Salads, Soups, and Vegetables
Avocado Salsa ..............................................................Page 1 Chilled Seafood Bisque .................................................Page 2 Crab and Avocado Salad ...............................................Page 3 Fresh Mozzarella Salad with Pesto Vinaigrette ...............Page 4 Green Bean Salad.........................................................Page 5 Grilled Asparagus with Lemon .......................................Page 6 Mediterranean Vegetable and Egg Salad .......................Page 7 Radishes with Feta and Mint .........................................Page 8 Roasted Tomatillo Salsa ................................................Page 9 Sensation Salad ..........................................................Page 10 Sesame Tofu and Asian Slaw .......................................Page 11 Simple Tomato Salad ..................................................Page 12 Southwest Garden Salad .............................................Page 13 Veggie Kebabs ............................................................Page 14 Watermelon, Feta, and Cucumber Salad ......................Page 15 Zucchini Ribbons with Lemon Parmesan ......................Page 16

Main Dishes
Asian Tuna Kebabs ...............................................................Page 17 Baihian Halibut ....................................................................Page 18 Beef Burger with Feta and Tomato ........................................ Page 19 Cheddar Burgers with Chipotle Sauce ....................................Page 20 Chicken Salad with Grapes and Walnuts ................................Page 21 Chili-Beef Kebabs .................................................................Page 22 Cilantro-Lime Grilled Chicken with Avocado Salsa ..................Page 23 Fish Tacos with Roasted Tomatillo Salsa .................................Page 24 Greek-Style Chicken Breasts ..................................................Page 25 Grilled Salmon Burgers with Dill Sauce ..................................Page 26 Grilled Skirt Steak with Paprika and Lime..............................Page 27 Grilled Tuna with Lemon-Basil Aioli .......................................Page 28 Jamaican Jerk Steak.............................................................Page 29 New Orleans Shrimp Boil ......................................................Page 30 Salmon Fillet with Cucumber Ribbons ....................................Page 31 Teriyaki Chicken Skewers ......................................................Page 32 Teriyaki Seafood Kebabs with Cucumber Salad ......................Page 33

Desserts
Creamy Lemon Curd .............................................................Page 34 Orange-Cocoa Cheesecake ....................................................Page 35 Lemon-Blueberry Tart...........................................................Page 36

Avocado Salsa
(Phases: 1,2,3&4)

Ingredients
1 Haas avocado, pitted and diced 1 small red onion, finely chopped ½ jalapeño, seeded and minced 2 tablespoons fresh lime juice 1 large tomato, chopped 2 tablespoons chopped fresh cilantro Salt and pepper to taste

Nutritional Info
Per serving: Net Carbs: 4 grams Fiber: 3 grams Protein: 1 gram Fat: 7 grams Calories: 80 Makes 4 (½-cup) servings Active time: 30 minutes Total time: 1 hour, includes marinating

Directions
1. Stir together avocado, onion, jalapeño and lime juice. Do not mash. 2. Fold in tomato and cilantro and season with salt and pepper to taste. 3. Cover and refrigerate until ready to serve.
Page 1

Chilled Seafood Bisque
(Phases: 1,2,3&4)

Ingredients
1 tablespoon butter 1/3 cup finely chopped onion 3/4 cup heavy cream 1/2 sprig fresh thyme, plus more for garnish 1 large can (27 ounces) clam juice or 3 bottles (8 ounces each) 6 large cleaned, cooked shrimp, neatly diced

Nutritional Info
Per serving: Net Carbs: 2.5 grams Fiber: 0.0 grams Protein: 4.0 grams Fat: 19.5 grams Calories: 198 Makes 4 servings Prep Time: 0:10:00 Cook Time: 0:15:00 Cool Time: 1:00:00

Directions
1. Melt butter in a 2-quart saucepan over medium-low heat. Add onion, cover and cook 3 to 4 minutes, until translucent. 2. Meanwhile, bring cream and thyme to a boil in a separate small saucepan, reduce heat slightly and cook until reduced to 1/2 cup, about 5 to 7 minutes. Remove thyme and let cream cool. 3. Add clam juice to saucepan with onion and bring to a boil; reduce heat slightly and cook 5 minutes. Cool; stir in reduced cream. 4. In a blender in two batches, starting on low and increasing to high, puree broth mixture until smooth. 5. Chill in an airtight container until just cool or cold. 6. Ladle soup into four bowls; garnish each with diced shrimp and a small sprig of thyme. Page 2

Add crabmeat. cooked 2 celery stalks. thinly sliced 1 medium Haas avocado. stems removed Nutritional Info Per serving: Net Carbs: 2.3&4) Ingredients 3 tablespoons mayonnaise 2 tablespoons lime juice 1 teaspoon cumin 1/2 teaspoon paprika 1 pound lump crab meat. and cubed Salt and pepper 2 bunches watercress.0 grams Fiber: 3. washed. 2.5 grams Protein: 25.5 grams Fat: 18. peeled. lime juice. Divide watercress on four plates. pitted. and paprika. In a large bowl.2. 4. add salt and pepper to taste. 3.0 grams Calories: 281 Makes 4 servings Prep Time: 0:20:00 Directions 1. and celery. Page 3 .Crab and Avocado Salad (Phases: 1. Mix well. mix mayonnaise. top with salad. Gently stir in avocado cubes. cumin.

For the vinaigrette: Combine lemon juice. sliced into ¼-inch rounds Nutritional Info Per serving: Net Carbs: 10 grams Fiber: 2 grams Protein: 28 grams Fat: 34 grams Calories: 450 Makes 4 servings Active time: 15 minutes Total time: 15 minutes Directions 1. top with alternating slices of mozzarella and tomato. Page 4 . zest.Fresh Mozzarella Salad with Pesto Vinaigrette (Phases: 2. sliced into ¼-inch rounds 2 beefsteak tomatoes. add oil and shake vigorously to combine. pesto. shake once. 2. drizzle with remaining vinaigrette and serve. salt and pepper in a jar with a tight-fitting lid. Mound onto serving plates. torn 1 pound fresh mozzarella.3&4) Ingredients Vinaigrette: 3 tablespoons fresh lime juice 1 teaspoon lime zest 3 tablespoons basil pesto (from a jar or homemade) ¼ teaspoon salt ¼ teaspoon pepper ¼ cup extra-virgin olive oil Salad: 2 bunches arugula. For the salad: Toss arugula with half of the vinaigrette and season with salt and pepper.

washed and trimmed 1 tablespoon extra-virgin olive oil 1 teaspoon red wine vinegar 1 teaspoon minced shallot 1 tablespoon finely chopped fresh parsley Salt and pepper to taste Nutritional Info Per serving: Net Carbs: 3 grams Fiber: 2 grams Protein: 1 gram Fat: 3. Mix beans. Drain. Bring a medium saucepan of salted water to a boil. Drain and pat dry. cover beans with cold water and let sit until beans are cool. shallot and parsley. oil.Green Bean Salad (Phases: 1. Add beans and cook for 2 minutes.2. Serve at room temperature.5 grams Calories: 50 Makes 4 servings Active time: 15 minutes Total time: 15 minutes Directions 1. 2.3&4) Ingredients ¾ pound green beans. Page 5 . adding salt and pepper to taste. vinegar.

Turn with tongs.2. Remove from grill and gently toss with butter in a large bowl. and cook another 4 minutes. Add lemon juice and zest and continue tossing until coated. Serve hot. trimmed 1 tablespoon extra-virgin olive oil ¼ teaspoon salt ¼ teaspoon pepper 1 ½ teaspoons unsalted butter. 3. Toss asparagus with oil. at room temperature 1 tablespoon fresh lemon juice 1 teaspoon lemon zest Nutritional Info Per serving: Net Carbs: 1 gram Fiber: 2 grams Protein: 3 grams Fat: 5 grams Calories: 70 Makes 4 servings Active time: 5 minutes Total time: 15 minutes Directions 1. Place asparagus crosswise on the grill and cook until charred and starting to soften.Grilled Asparagus with Lemon (Phases: 1.3&4) Ingredients 1 ½ pounds asparagus. Heat grill to medium-high. salt and pepper 2. about 4 minutes. Page 6 .

Place lettuce in a serving bowl. add oil and shake vigorously to mix. Page 7 . onion and parsley in a large bowl. mustard. halved ½ cup kalamata olives. separated into leaves 6 large hard-boiled eggs. drained and quartered 1 cup cherry or grape tomatoes. drained 1 tablespoon minced red onion 2 tablespoons chopped fresh parsley 2 heads Bibb lettuce. drizzle with remaining dressing and serve. capers. top with artichoke mixture and eggs.Mediterranean Vegetable and Egg Salad (Phases: 2. add 2 tablespoons of the dressing and toss to coat. quartered Nutritional Info Per serving: Net Carbs: 12 grams Fiber: 5 grams Protein: 15 grams Fat: 29 grams Calories: 390 Makes 4 servings Active time: 15 minutes Total time: 15 minutes Directions 1. olives. For the dressing: Combine vinegar.3&4) Ingredients Dressing: 2 tablespoons red wine vinegar 1 teaspoon Dijon mustard ¼ teaspoon salt ¼ teaspoon pepper 1/3 cup extra-virgin olive oil Salad: 1 (14-ounce) can artichoke hearts. tomatoes. 2. salt and pepper in a jar with a tight-fitting lid. shake once. pitted and halved 1 tablespoon capers. For the salad: Combine artichoke hearts.

Combine radishes with cheese. 2. Page 8 . Season with salt and pepper and serve.2.Radishes with Feta and Mint (Phases: 1.3&4) Ingredients 2 bunches radishes. mint. oil and lemon juice. crumbled 1/3 cup coarsely chopped fresh mint 3 tablespoons extra-virgin olive oil 2 teaspoons fresh lemon juice Salt and pepper to taste Nutritional Info Per serving: Net Carbs: 3 grams Fiber: 0 grams Protein: 3 grams Fat: 11 grams Calories: 120 Makes 6 servings Active time: 10 minutes Total time: 10 minutes Directions 1. trimmed and quartered 4 ounces feta.

Smash garlic with the flat side of a chef’s knife. Page 9 . Remove garlic from skins when cool enough to handle. cut crosswise into quarters 2 small serrano chilies. husks removed. salt and oil in a nonreactive baking dish and roast for 30 minutes. just breaking the skin. scallions.2.Roasted Tomatillo Salsa (Phases: 1. tomatillos. Heat oven to 400°F. 2. remaining ingredients and cilantro in a blender. or cover and refrigerate up to 1 week. Adjust seasoning and serve. chili peppers. quartered 3 medium scallions.3&4) Ingredients 3 garlic cloves (skin on) ¾ pound tomatillos. Combine garlic. 3. stirring once halfway through. purée. Mix garlic. cut lengthwise in half and seeded ¼ teaspoon salt 1 tablespoon extra-virgin olive oil ¼ cup chopped fresh cilantro Nutritional Info Per serving: Net Carbs: 3 grams Fiber: 0 grams Protein: 1 gram Fat: 2 grams Calories: 35 Makes 8 (2-tablespoon) servings Active time: 30 minutes Total time: 45 minutes Directions 1.

spin dry and tear into 3-inch pieces. grated or crumbled 1 (1 to 1 ½-pound) head iceberg lettuce ½ cup extra-virgin olive oil 1/3 cup chopped fresh parsley ¼ cup fresh lemon juice 2 tablespoons red wine vinegar ¼ teaspoon salt 1 garlic clove. minced Nutritional Info Per serving: Net Carbs: 2 grams Fiber: 1 gram Protein: 10 grams Fat: 28 grams Calories: 310 Makes 6 servings Active time: 10 minutes Total time: 10 minutes Directions 1. toss to combine and serve. Whisk together oil. Add lettuce and cheeses. Rinse.3&4) Ingredients 3½ ounces grated Romano cheese 3 ounces Gorgonzola cheese.2. Cover and refrigerate while you assemble the rest of the salad. salt and garlic in a large mixing bowl. parsley.Sensation Salad (Phases: 1. 2. Page 10 . 3. Separate lettuce leaves from the head. Combine cheeses in a mixing bowl. lemon juice. vinegar.

For the tofu: Stir together soy sauce and ¼ cup of the oil in a shallow dish. radishes and cilantro in a large bowl. add tofu and cook in batches until browned. adding more oil if necessary. Add tofu and turn to coat. rinsed and drained 1 scallion. thinly sliced 4 radishes. lime juice. Drain on paper towels. Page 11 . about 2 minutes per side. scallion. coarsely shredded ¼ cup chopped fresh cilantro 2 tablespoons soy sauce 2 tablespoons fresh lime juice ½ teaspoon dark sesame oil ¼ teaspoon granular sugar substitute Nutritional Info Per serving: Net Carbs: 8 grams Fiber: 2 grams Protein: 20 grams Fat: 24 grams Calories: 340 Makes 4 servings Active time: 35 minutes Total time: 35 minutes Directions 1. patted dry and cut into 1-inch strips Slaw: 1 small head Napa cabbage. 4. divided 2 (14-ounce) packages firm tofu. thinly sliced 1 cup mung bean sprouts.Sesame Tofu and Asian Slaw (Phases: 2. For the slaw: Combine cabbage.3&4) Ingredients Tofu: ¼ cup soy sauce ¼ cup plus 2 tablespoons dark sesame oil. Heat remaining 2 tablespoons oil in a large nonstick skillet over medium-high heat until simmering. 2. bean sprouts. Dress slaw with soy mixture and serve right away atop warm tofu. oil and sugar substitute. Stir together soy sauce. 3.

Combine tomatoes and reserved tomato juice.5 grams Calories: 50 Makes 4 servings Active time: 5 minutes Total time: 5 minutes Directions 1.Simple Tomato Salad (Phases: 2. salt and pepper in a mixing bowl. sliced into wedges. oil.3&4) Ingredients 1 pound fresh ripe tomatoes (any kind). Gently toss and serve. Page 12 . juices reserved 2 tablespoons chopped fresh parsley 1 tablespoon extra-virgin olive oil Salt and pepper to taste Nutritional Info Per serving: Net Carbs: 4 grams Fiber: 1 gram Protein: 1 gram Fat: 3. parsley. 2.

divided 1 medium cucumber.Southwest Garden Salad (Phases: 1. coarsely grated (3 cups). zest.2. For the salad: Toss lettuce. For the dressing: Place cilantro. 2 cups of cheese. 2. Page 13 .3&4) Ingredients Dressing: 1 cup loosely packed fresh cilantro 2 tablespoons fresh lime juice 1 tablespoon lime zest ½ teaspoon cumin ½ teaspoon salt ½ cup extra-virgin olive oil Salad: 1 head romaine lettuce. Season with salt and pepper and mound on plates. peeled and sliced 2 plum tomatoes. steady stream. pitted. Turn on motor and drizzle in oil in a slow. lime juice. torn 8 ounces Monterey Jack cheese. top with avocado. cut in half lengthwise and thinly sliced ½ yellow bell pepper. cut into ¼-inch wide strips Salt and pepper to taste 1 ripe Haas avocado. cucumber and yellow pepper with dressing. cumin and salt in a blender. cut into wedges Nutritional Info Per serving: Net Carbs: 6 grams Fiber: 6 grams Protein: 17 grams Fat: 52 grams Calories: 570 Makes 4 servings Active time: 20 minutes Total time: 20 minutes Directions 1. tomato slices and remaining cheese and serve.

seeded and cut into 2-inch pieces 18 large white mushrooms.3&4) Ingredients 3 tablespoons olive oil 1 teaspoon dried thyme 1/2 teaspoon salt 1/2 teaspoon pepper 2 medium zucchini. turning occasionally. Thread vegetables on 6 metal skewers. Page 14 .0 grams Protein: 3. stems removed Nutritional Info Per serving: Net Carbs: 4. thyme.0 grams Fat: 2. Marinate 30 minutes.0 grams Fiber: 2. Grill over medium heat 15 minutes.Veggie Kebabs (Phases: 1. scrubbed and cut into 2-inch pieces 2 red bell peppers. until vegetables are crisp-tender and show grill marks. Combine oil. and pepper in a very large bowl or 2 gallon resealable bag.2. Add vegetables. toss to coat. salt.7 grams Calories: 53 Makes: 6 servings Prep Time: 0:10:00 Marinate Time: 0:30:00 Cook Time: 0:15:00 Directions 1. washed. 2.

2. Add oil and lime juice. 3. 2. cucumber and mint in a mixing bowl. diced 1 medium cucumber. feta. Toss gently to combine and serve right away. peeled. Combine watermelon. Page 15 .Watermelon. seeded and diced 1 tablespoon chopped fresh mint 2 teaspoons extra-virgin olive oil 1 teaspoon fresh lime juice Nutritional Info Per serving: Net Carbs: 5 grams Fiber: 0 grams Protein: 6 grams Fat: 7 grams Calories: 100 Makes 4 servings Active time: 10 minutes Total time: 10 minutes Directions 1.3&4) Ingredients 1 cup diced seedless watermelon 4 ounces feta cheese. Feta and Cucumber Salad (Phases: 1.

Parmesan.3&4) Ingredients 2 medium zucchini. Page 16 . season with salt and pepper and serve. Gently toss. lemon juice. zest and oil in a mixing bowl.Zucchini Ribbons with Lemon and Parmesan (Phases: 1. Combine zucchini. 2.2. sliced paper-thin lengthwise 3 tablespoons freshly grated Parmesan cheese 1 tablespoon fresh lemon juice 1 teaspoon lemon zest 1 ½ tablespoons extra-virgin olive oil Salt and pepper Nutritional Info Per serving: Net Carbs: 2 grams Fiber: 1 gram Protein: 3 grams Fat: 7 grams Calories: 80 Makes 4 servings Active time: 10 minutes Total time: 10 minutes Directions 1.

Page 17 . Marinate for 15 minutes in the refrigerator.2. Grill for 3-4 minutes per side (tuna will be rare in the center). sesame oil. 2 pieces red pepper. garlic and sugar substitute in a large bowl. Heat grill to high. 5. sherry.75 grams Fiber: 1.Asian Tuna Kebabs (Phases: 1. Toss eggplant in marinade and let sit for 3 minutes. ginger. Discard marinade. cut into 24 1-inch rounds (about 3/4 pounds)* 8 bamboo skewers. soaked in water for 15 minutes Nutritional Info Net Carbs: 2. Add tuna. To assemble skewers: Alternate 3 pieces tuna. scallions and red pepper from marinade and set aside.5 grams Protein: 27. and 3 pieces eggplant (eggplant should be skewered through both skin sides of the rounds). scallions and red pepper and toss to coat. cut into 24 1-inch cubes 3 scallions. whites only. Remove tuna. 4. 2 pieces scallions. 3. 2.5 grams Fat: 1. Remove eggplant and set aside with other ingredients.75 grams Calories: 147 Makes 8 servings Prep Time: 0:25:00 Marinate Time: 0:20:00 Cook Time: 0:08:00 Directions 1.3&4) Ingredients 1/3 cup soy sauce 1/3 cup dry sherry or unsweetened rice wine 1 tablespoon dark sesame oil 1 tablespoon grated fresh ginger 1 tablespoon chopped garlic 2 teaspoons granular sugar substitute 2 pounds tuna steaks. cut into 16 1-inch pieces 1 large red pepper cut into 16 1-inch squares (about 1/3 pound) 2 Chinese eggplants. Combine soy sauce.

Page 18 . Heat remaining tablespoon oil in a 12-inch nonstick skillet over medium heat. spoon over fish a few times. whisk 1 tablespoon oil and all the lime juice on large platter.3&4) Ingredients 2 tablespoons extra-virgin olive oil 2 tablespoons fresh lime juice 4 (1-inch thick) halibut steak halves (about 2 pounds) 1 small onion. add fish.5 grams Fiber: 2. With a fork. seeded and minced 1/2 cup unsweetened coconut milk 1 medium tomato. 2.2. and serve immediately.0 grams Protein: 49. Sprinkle 1/2 teaspoon of salt over fish and add fish to skillet. Add onion and pepper. diced Nutritional Info Per serving: Net Carbs: 5. pour coconut milk over fish and add tomato. 3.0 grams Fat: 18.0 grams Calories: 394 Makes: 4 servings Prep Time: 0:10:00 Cook Time: 0:10:00 Directions 1. thinly sliced 1 serrano chile or jalapeño pepper. Cook 6 minutes until onion is translucent and pepper is just tender. turning fish halfway through cooking time. Reduce heat to medium-low and simmer 8 to 9 minutes. chopped 1 cup chopped green bell pepper 1 teaspoon salt 2 large garlic cloves. Stir remaining salt into sauce. 4. and turn to coat.Baihian Halibut (Phases: 1.

Nutritional Info Net Carbs: 1 gram Fiber: 0. Combine ground beef. salt and pepper. dill. tomato. 3. 2. If serving with flatbread. Page 19 . Form into 4 patties. green onion. top with optional tomato slices.2.3 grams Protein: 25. spinach.3&4) Ingredients 1 pound ground beef (round or chuck) 1 green onion chopped 1/2 cup chopped fresh spinach 1/4 cup chopped tomato 1/4 cup crumbled feta cheese 1 1/2 teaspoons chopped fresh dill (or 3/4 teaspoon dried) 1/2 teaspoon salt 1/2 teaspoon pepper Tomato slices (optional garnish) 4 Flatout® Artisan FOLDit Flatbread 5 Grain Flax* * Add 9g Net Carbs for a total of 10 Net Carbs per burger with the wrap. feta. Grill or pan-fry over medium-high heat for 6 minutes on each side for medium doneness.Beef Burger with Feta and Tomato (Phases: 1.5 grams Fat: 17 grams Calories: 268 Makes: 4 servings Prep Time: 0:10:00 Cook Time: 0:12:00 Directions 1.

tomato and peppers. Meanwhile. combine mayonnaise and chipotle in a small bowl. Grill patties. top with cheese. steak sauce and salt.0 grams Fiber: 0. combine ground chuck. Form into six 4-inch patties. along with pickle slices. if desired).0 grams Fat: 21. Preheat grill or broiler. Page 20 . 3. Serve burgers with chipotle mayonnaise.2.0 grams Calories: 323 Makes: 6 servings Prep Time: 0:10:00 Cook Time: 0:10:00 Directions 1. In a large bowl. 5 minutes per side for medium-rare (cook longer.3&4) Ingredients 2 pounds ground beef chuck 1 tablespoon Worcestershire sauce 1/2 teaspoon salt 1 cup (4 ounces) shredded cheddar cheese 1/4 cup mayonnaise 1 chiptole en adobo. cherry tomatoes and mini peppers (optional garnishes) Nutritional Info Net Carbs: 2. Two minutes before the burgers are done. finely chopped Pickle slices.0 grams Protein: 34. if desired. 4. or broil 6-inches from heat source. 2.Cheddar Burgers with Chipotle Sauce (Phases: 1.

Chicken Salad Sandwich with Grapes and Walnuts (Phases: 2. 3. skinless chicken breasts ½ cup mayonnaise ½ cup quartered red seedless grapes ¼ cup finely chopped red onion ¼ cup finely chopped celery Salt and pepper to taste 2 low-carb pitas. Bring to a simmer and cook until chicken is cooked through but still tender.3&4) Ingredients ½ cup walnut pieces 1 ½ pounds boneless. Spread walnuts in a single layer on a baking sheet and toast until fragrant and golden brown. cut in half Nutritional Info Per serving: Net Carbs: 9 grams Fiber: 6. Heat oven to 400°F. onion and celery and mix well. 2. about 5 minutes. 4. Stuff chicken salad into pita pockets and serve or chill until ready to eat. Page 21 . Cut warm chicken into ½-inch chunks and place in a mixing bowl. Remove from saucepan and cool slightly. Season with salt and pepper. Place chicken in a medium saucepan and cover with cold water. about 12 minutes. walnuts. grapes. Add mayonnaise.5 grams Protein: 47 grams Fat: 35 grams Calories: 540 Makes 4 servings Active time: 20 minutes Total time: 20 minutes Directions 1.

4. Alternately thread beef and green onion pieces on skewers. chili powder. chopped 8. Marinate for 1 hour. garlic.75 grams Fiber: 0.5 grams Calories: 232 Makes 8 servings Prep Time: 0:10:00 Marinate Time: 0:20:00 Cook Time: 0:12:00 Directions 1.12-inch metal or bamboo skewers (see below) Nutritional Info Per serving: Net Carbs: .Chili-Beef Kebabs (Phases: 1. if using. cut into 2-inch pieces (about 24 pieces) 2 tablespoons fresh parsley. Page 22 . Grill kebabs 10 to 15 minutes. Add beef and green onions. Sprinkle with parsley and serve. cut into 1-inch pieces (about 24 pieces) 8 green onions. Combine oil. until desired doneness. salt and red pepper in a bowl. toss to coat. Fifteen minutes before grilling.2.5 grams Protein: 25 grams Fat: 13. 3.3&4) Ingredients 2 tablespoons canola oil 1 tablespoon chopped garlic 1 tablespoon chili powder 1/2 teaspoon salt Dash cayenne pepper 2 pounds boneless beef top sirloin. 2. turning occasionally. soak bamboo skewers in water. Heat grill to medium.

Pour over chicken. cover and refrigerate 30 minutes. minced ½ teaspoon salt ¼ cup chopped fresh cilantro Avocado Salsa (see separate recipe) Nutritional Info Per Serving: Net Carbs: 5 grams Fiber: 4 grams Protein: 54 grams Fat: 38 grams Calories: 590 Makes 4 servings Active time: 30 minutes Total time: 1 hour.Cilantro-Lime Grilled Chicken with Avocado Salsa (Phases: 1.3&4) Ingredients 1 ½ to 2 pounds boneless. Rinse chicken and pat dry with paper towels. Pound thick ends of breasts so that each is uniformly about ½-inch thick. Serve with Avocado Salsa. Place in a shallow baking dish. 2.2. includes marinating Directions 1. Let rest 3 minutes. Heat grill pan or outdoor grill to medium-high. garlic and salt. lime juice. 3. Remove chicken from marinade and cook 6 minutes per side. skinless chicken breasts ½ cup extra-virgin olive oil ¼ cup fresh lime juice 2 garlic cloves. Stir in cilantro. Whisk together oil. Page 23 .

Fish Tacos with Roasted Tomatillo Salsa (Phases: 1. 3. cored and shredded 2 plum tomatoes. turning once. chopped 1 cup Roasted Tomatillo Salsa (see separate recipe) or jarred salsa ¼ cup sour cream Hot pepper sauce (such as Tabasco®) Nutritional Info Per Serving: Net Carbs: 7 grams Fiber: 2 grams Protein: 24 grams Fat: 9 grams Calories: 215 Makes 4 servings Active time: 25 minutes Total time: 45 minutes Directions 1. place in skillet flesh-side down and cook. about 4 minutes per side. Warm tortillas in a skillet or microwave. Heat a large nonstick skillet over medium-high heat. pour over mahi-mahi and marinate at room temperature for 20 minutes. sour cream and hot sauce. Combine oil.3&4) Ingredients 1 pound mahi-mahi fillet. until the flesh is white and flakes easily. 1-inch thick 1 tablespoon extra-virgin olive oil 1 tablespoon fresh lime juice ½ teaspoon lime zest Salt and pepper to taste 4 (8-inch) low-carb tortillas 1 small (1-pound) green cabbage. tomatoes. 2. Remove mahi-mahi from marinade.2. turning to coat. Flake fish with a fork and place on top of tortillas. Serve with cabbage. season with salt and pepper. flesh-side up. Place mahi-mahi in a nonreactive dish. Roasted Tomatillo Salsa. lime juice and zest. Page 24 .

10 minutes Directions 1.Greek-Style Chicken Breasts (Phases: 1. Heat over to 350°F. skin-on chicken breast halves 4 garlic cloves. Cover with feta and bake 5 minutes more. Top with mint. 3. Rinse chicken and pat dry with paper towels. pitted and halved 3 ounces feta cheese. 2. Page 25 . in baking dish over lemon slices. 45 to 50 minutes. finely minced 2 tablespoons extra-virgin olive oil 1 tablespoon fresh lemon juice Salt and pepper to taste 1 tablespoon chopped fresh mint 1 tablespoon chopped fresh oregano 10 kalamata olives.3&4) Ingredients 3 lemons. skin-side up. thinly sliced 4 bone-in. discard lemon slices and serve with pan juices. Gently run your fingers under skins to loosen.2. Drizzle with oil and lemon juice and rub with salt and pepper. Place chicken. Remove from baking dish. Layer lemon slices on the bottom of a 9 by 13-inch baking dish. crumbled Nutritional Info Per serving: Net Carbs: 5 grams Fiber: 2 grams Protein: 31 grams Fat: 21 grams Calories: 340 Makes 4 servings Active time: 20 minutes Total time: 1 hour. but don’t remove. Bake until juices run clear. overlapping if necessary. 4. rub flesh with garlic. oregano and olives.

Place salmon in a food processor and pulse until well-chopped. In a medium bowl. grated (1 large lemon) 1 large egg 1/2 teaspoon salt 1/2 teaspoon black pepper Sauce: 4 ounces cream cheese 1/2 cup heavy cream 1 1/2 tablespoons fresh dill.2. skinned and cut into 2-inch pieces 2 tablespoons red onion. about 30 seconds. 5. salt and pepper. For sauce: In a small saucepan on medium-high heat. Form into 3 patties and chill in the freezer while preparing the sauce. Preheat grill to high. mix salmon with onion. zest. 2. minced (1/4 small onion) 2 tablespoons fresh lemon juice (about 1 large lemon) 2 teaspoons lemon zest.Grilled Salmon Burgers with Dill Sauce (Phases: 1. 3. salt and pepper until just-combined (do not over-mix). Turn off heat and stir in dill. Page 26 . about 3 minutes. egg. 4. chopped 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper vegetable oil spray for grill Nutritional Info Per serving: Net Carbs: 4 grams Fiber: 0 grams Protein: 36 grams Fat: 46 grams Calories: 578 Makes: 3 servings Prep Time: 0:15:00 Cook Time: 0:06:00 Cool Time: 2:00:00 Directions 1. melt cream cheese with heavy cream.3&4) Ingredients Burgers: 1 pound salmon fillets. juice.

about 3 minutes. Garnish with scallions. turning occasionally.Grilled Skirt Steak with Paprika and Lime (Phases: 1. stir to form a thick paste.3&4) Ingredients 2 teaspoons paprika 2 teaspoons ground cumin 2 teaspoons salt. cumin. about ½ -inch thick 8 scallions. Remove steak from marinade about 20 minutes before serving. includes marinating Directions 1. Page 27 . salt and cayenne pepper in a mixing bowl. Slice steak against the grain into ¼-inch pieces. Discard marinade. about 4 minutes per side. quartered Nutritional Info Per serving: Net Carbs: 2 grams Fiber: 2 grams Protein: 49 grams Fat: 39 grams Calories: 580 Makes 4 servings Active time: 35 minutes Total time: 2 hours 35 minutes. Remove from heat and let rest on a cutting board for 5 minutes 3. Toss scallions with the remaining ¼ tablespoon oil. trimmed 1 lime. Add lime juice and 2½ tablespoons of the oil. 4. season with salt to taste and serve with lime wedges. Mix together paprika. Rub steak with spice paste and refrigerate for at least 2 hours or overnight. Place on grill and cook.2. plus more for seasoning 1/8 teaspoon cayenne pepper 2 tablespoons fresh lime juice 3 tablespoons extra-virgin olive oil. until the bulb is tender enough to pierce with a knife. Grill steaks until medium-rare. 2. divided 1 ½ pounds trimmed skirt steak. Heat grill pan or outdoor grill to medium-high.

2.Grilled Tuna with Lemon-Basil Aioli (Phases: 1. Heat grill or indoor grill pan to medium-high.2. Add olive oil in a steady stream. Refrigerate aioli until ready to use. about 4 minutes per side for medium-rare. whisking or keeping the motor running as you go. 3. about 1-inch thick Nutritional Info Per serving: Net Carbs: 0 grams Fiber: 0 grams Protein: 60 grams Fat: 33 grams Calories: 550 Makes 4 servings Active time: 25 minutes Total time: 25 minutes Directions 1. Grill until done to taste. lemon juice. Repeat with the canola oil. Stir in the garlic. basil and ½ teaspoon salt. brush with canola oil. plus more for grill ¼ teaspoon minced garlic 1 teaspoon lemon juice 2 teaspoons thinly sliced fresh basil ½ teaspoon salt Salt and pepper to taste 4 (6 to 8-ounce) tuna steaks.3&4) Ingredients 1 large egg yolk ½ teaspoon Dijon mustard ½ cup extra-virgin olive oil ¼ cup canola oil. Season both sides of tuna steaks with salt and pepper. Page 28 . Whisk together egg yolk and mustard in a medium bowl or pulse in a food processor. Top tuna with aioli and serve with a salad or cooked vegetable.

3&4) Ingredients 4 scallions. allspice. Pulse scallions. 5 minutes per side. paprika. jalapeños. seeded 2 teaspoons paprika 1 teaspoon ground ginger ½ teaspoon ground allspice ½ teaspoon ground cinnamon ½ teaspoon dried oregano 2 teaspoons salt 2 tablespoons cider vinegar 1 tablespoon canola oil 4 (6 to 8-ounce) boneless chunk steaks. refrigerate 1 hour. 2. Remove steaks from marinade and discard marinade. drizzle in vinegar and oil to form a paste. with motor running. Place steaks on prepared pan and broil until medium. Heat broiler.2. Line a broiler pan with foil. cinnamon. oregano and salt in a food processor for 30 seconds to chop. about 1-inch thick Nutritional Info Per serving: Net Carbs: 2 grams Fiber: 1 gram Protein: 52 grams Fat: 15 grams Calories: 360 Makes 4 servings Active time: 20 minutes Total time: 1 hour 20 minutes Directions 1. Page 29 . coarsely chopped 2 jalapeño peppers. ginger.Jamaican Jerk Steak (Phases: 1. Coat steaks with paste. Serve hot.

3&4) Ingredients 3 quarts cold water 1½ cups white vinegar 3 garlic cloves. quartered Nutritional Info Per serving: Net Carbs: 4 grams Fiber: 0 grams Protein: 46 grams Fat: 4 grams Calories: 240 Makes 4 servings Active time: 20 minutes Total time: 40 minutes Directions 1. return liquid to a simmer and cook until shrimp are opaque and rise to the surface. 2. Add garlic. Let stand for 1 minute. Empty a full tray of ice cubes into a large strainer in the sink. Page 30 . Drain shrimp over ice and toss once. Turn off heat and let stand 5 minutes. smashed (skin on) 3 tablespoons Old Bay® seafood seasoning 1 tablespoon cayenne pepper 1 tablespoon black peppercorns 1 tablespoon salt 2 pounds shrimp (shells on) Hot pepper sauce (such as Tabasco®) 1 lemon.2. Bring water and vinegar to a boil in a large saucepan. peppercorns and salt. 3.New Orleans Shrimp Boil (Phases: 1. about 2 minutes. seafood seasoning. Remove shrimp from strainer and serve with hot sauce and lemon. cayenne pepper. Reduce heat to medium and simmer for 10 minutes. Add shrimp.

Divide cucumber on four individual serving plates.0 grams Calories: 502 Makes 4 servings Prep Time: 0:10:00 Cook Time: 0:12:00 Directions 1.2. Stir in vinegar. until heated through. In a large bowl.3&4) Ingredients 2 small English cucumbers. Season fish with salt and pepper. 2. toss cucumber ribbons with 1/2-teaspoon salt and 1/4 teaspoon pepper. divided 1 tablespoon olive oil 4 center-cut salmon fillets. plus additional for seasoning fish 2 tablespoons unsalted butter. heat half of the butter and all of the oil. Set aside. 2-inch thick (about 2 pounds) 2 teaspoons white or rice wine vinegar 1 teaspoon fresh tarragon. peeled. Flip carefully and sauté for an additional 4 minutes. 4. about 5 minutes. In a large skillet over medium-high heat. chopped 1/2 teaspoon granular sugar substitute Nutritional Info Net Carbs: 1.0 gram Fiber: 0. 3. until just cooked through.5 grams Fat: 34. Add cucumber to skillet and sauté stirring occasionally.5 grams Protein: 45. about 2 minutes. Heat remaining butter over medium-high heat. tarragon and sugar substitute. halved crosswise and cut into ribbons 1/2 teaspoon salt. Page 31 . place fish flesh side down in skillet and sauté until crisp and brown.Salmon Fillet with Cucumber Ribbons (Phases: 1. top each with a piece of salmon. Wipe out skillet with a paper towel. 5. plus additional for seasoning fish 1/4 teaspoon freshly ground black pepper.

3&4) Ingredients 1½ pounds boneless. 4. unsweetened rice vinegar 1 tablespoon granular sugar substitute 1 tablespoon minced fresh ginger 3 garlic cloves 8 bamboo skewers. alternating as you go. ginger and garlic. Brush chicken and broccoli with reserved sauce and serve hot. cut into 1-inch pieces 1 (3/4-pound) bunch broccoli. Whisk together soy sauce. Page 32 . 2. Heat grill pan or outdoor grill to medium-high. Cook skewers 4 minutes per side. 3. broken into florets and stems peeled ½ cup soy sauce 2 teaspoons unseasoned. soaked in water for 15 minutes Nutritional Info Per serving: Net Carbs: 3 grams Fiber: 1 gram Protein: 39 grams Fat: 7 grams Calories: 240 Makes 4 (3-skewer) servings Active time: 25 minutes Total time: 55 minutes Directions 1. vinegar.Teriyaki Chicken Skewers (Phases: 1. skinless chicken thighs. Combine chicken and broccoli in a large mixing bowl. Thread chicken and broccoli onto skewers. sugar substitute.2. pour sauce over chicken and broccoli and stir to coat. turning once. 8 minutes total. Reserving 2 tablespoons for serving.

5 grams Protein: 33. divided 2 tablespoons fresh cilantro. the cilantro. 3. scallops and salmon until evenly coated. chopped 1 teaspoon lemon zest. 5. Page 33 . chopped 1 tablespoon fresh chives. vinegar. make Cucumber Salad: Stir together the teriyaki sauce. grated 1 /2 pound large shrimp. sesame oil. Place kebabs on a broiling pan lined with foil.Teriyaki Seafood Kebabs with Cucumber Salad (Phases: 1. cut into 12 pieces 8 (6-inch) metal or bamboo skewers Cucumber Salad: 1 tablespoon low-carb teriyaki sauce 2 teaspoons white wine vinegar 1 1/2 teaspoons toasted sesame oil 1 tablespoon fresh cilantro.3&4) Ingredients Kabobs: 1/4 cup plus 4 teaspoons low-carb teriyaki sauce. Cover with plastic wrap and marinate in the refrigerator 45 minutes. * NOTE: To broil the kebabs: Arrange oven rack 6 inches from heat source and preheat broiler. chives and lemon zest in a medium bowl. turning halfway through. broil using the cooking times above. 6. cilantro. Serve with kebabs. 2. chopped 1 tablespoon fresh chives.0 grams Fiber: 0. salt and sugar substitute in a medium bowl. Meanwhile. Toss in shrimp. Prepare kebabs: Combine 1/4-cup teriyaki sauce. chopped Pinch granular sugar substitute 1 seedless cucumber. then into matchsticks. Grill kebabs over medium-high heat 8 to 10 minutes or until opaque in center.0 grams Fat: 10.2. Thread seafood onto skewers. Transfer to a serving platter and drizzle each skewer with 1/2-teaspoon teriyaki sauce. Cut cucumber into 2 1/2 lengths. ends trimmed) Nutritional Info Net Carbs: 4. chives. Preheat grill or broiler*. Add to teriyaki mixture in bowl and toss to combine. 4.0 grams Calories: 247 Makes 4 servings Prep Time: 0:20:00 Cook Time: 0:10:00 Cool Time: 0:45:00 Directions 1. peeled and deveined (about 12) 1/2 pound sea scallops (about 8) 1/2 pound salmon fillet. 7.

Set aside 2. discard solids left in strainer. Dissolve gelatin in water. Cover tightly with plastic wrap and refrigerate 1 hour. Stir gelatin mixture into curd. yolks. about 8 minutes. Add butter and heat over medium-low.Creamy Lemon Curd (Phases: 1. 3. lemon juice. Remove from heat and push curd through a fine mesh strainer.1 to 2 minutes. whisking constantly until mixture thickens. Gently fold whipped cream into the chilled curd and serve. Using an electric mixer on high speed. cut into small pieces ¼ cup heavy cream Nutritional Info Per serving: Net Carbs: 4 grams Fiber: 0 grams Protein: 4 grams Fat: 23 grams Calories: 230 Makes 8 (½-cup) servings Active time: 15 minutes Total time: 1 hour 15 minutes. sugar substitute and a pinch of salt in a nonreactive saucepan. whip the cream until stiff peaks form.3&4) Ingredients Scant ½ teaspoon powdered gelatin 1 tablespoon warm water 3 large eggs 2 large egg yolks ½ cup fresh lemon juice 2 teaspoons lemon zest ½ cup plus 1 tablespoon granular sugar substitute Pinch salt ¾ cup (1½ sticks) cold unsalted butter.2. Whisk together eggs. zest. Page 34 . includes chilling Directions 1.

Orange-Cocoa Cheesecake (Phases: 1. Combine cocoa powder and cinnamon. Bake until cake is soft-set in the center. 5. Add sour cream. 4. Pour mixture into pan. about 1 hour. Place pan on a wire rack until completely cool. Refrigerate for up to 1 week or freeze up to 1 month. zest and salt and mix until just combined. Place mixture in a sifter or wire-mesh strainer and dust top of cheesecake just before serving. mixing until smooth.3&4) Ingredients 3 (8-ounce) packages plain cream cheese. 2. vanilla.2. Release springform. about 2 minutes. slice and serve. Line the bottom of an 8-inch springform pan with aluminum foil. 3. Reduce speed to medium and add eggs one at a time. at room temperature ¾ cup granular sugar substitute 3 large eggs ½ cup sour cream 2 teaspoons vanilla extract 1 tablespoon plus 2 teaspoons grated orange zest Pinch salt 1 tablespoon unsweetened cocoa powder 1 teaspoon ground cinnamon Nutritional Info Per serving: Net Carbs: 4 grams Fiber: 0 grams Protein: 6 grams Fat: 23 grams Calories: 250 Makes 12 servings Active time: 15 minutes Total time: 4 hours 15 minutes. about 2 minutes. Beat cream cheese and sugar substitute with an electric mixer on medium-high until light and fluffy. Cover pan with plastic wrap and refrigerate for 3 hours or overnight. Page 35 . includes chilling Directions 1. Heat oven to 275°F.

soy flour. Arrange blueberries and mint sprig on top. Form into a ball. cut into small pieces 1 large egg yolk ½ teaspoon cold water Filling: Creamy Lemon Curd (See separate recipe) 2 cups blueberries Mint Sprig (optional) Nutritional Info Per serving: Net Carbs: 11 grams Fiber: 2 grams Protein: 6 grams Fat: 28 grams Calories: 320 Makes 10 servings Active time: 35 minutes Total time: 2 hours. 2. Page 36 . For the filling: Spread curd evenly over the prepared tart shell. Add egg yolk and water and pulse just until dough begins to come together. Freeze for 10 minutes. Heat oven to 375°F. Refrigerate until ready to serve. flatten to a 7-inch disc and double-wrap in plastic wrap or wax paper. Remove remaining sheet. Line tart shell with foil. about 30 seconds. 3. wheat gluten. about 10 minutes. add a layer of dried beans or pie weights and bake 10 to 15 minutes. includes chilling Directions 1. For the tart shell: Pulse pastry flour. Remove top sheet and invert dough onto a 10-inch tart pan with a removable bottom. Press dough into pan. Remove weights and foil. Cool completely. salt and butter in a food processor until it resembles a coarse meal. trim excess dough and place in freezer for at least 10 minutes.Lemon-Blueberry Tart (Phases: 3&4) Ingredients Tart shell: ½ cup whole-wheat pastry flour ½ cup wheat gluten ¼ cup soy flour ¼ teaspoon salt 8 tablespoons (1 stick) cold unsalted butter. Roll dough between two sheets of plastic wrap or wax paper to form a 13-inch circle. return to oven and bake until golden. 4.

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