Atkins Recipes

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Enjoy these Atkins Low Carbohydrate Diet Recipes

------- Wondering about spaghetti squash? It is a sorta football-shaped squash, fairly large and quite yellow in color. Cut it in half lengthwise (it is pretty hard to cut-be careful!) and scoop out the seeds in the middle.

To oven bake, place in a baking pan, cut side down, with 1" water. Bake at 350 for 20-30 minutes (until its somewhat soft). To microwave bake, place in glass pan, cut side down, with 1" water and nuke on med-high for at least 10 minutes (until somewhat soft).

After cooking, use a fork to remove the pulp from the rind-it'll come out in spaghetti-like strands.

The smallest one I've ever bought yielded 3 c. strands. Larger ones may yield 3 c. per half of the squash!

Spanish 'Rice'

CarbsPerServing:39 total recipe Effort:Easy


1 head cauliflower -- freshly ground 1 bell pepper -- diced rough 1/2 cup onion -- diced rough olive oil 14 1/2 ounces whole tomatoes -- canned 1 tablespoon balsamic vinegar1 teaspoon worcestershire sauce -- 1 to 2 1 teaspoon splenda -- 1 to 2

salt and pepper -- to taste 2 scallions - optional -- green only, chopped garlic powder/salt - optional

How to Prepare: 1) In a small saucepan, add tomatoes, vinegar, worcestershire sauce, splenda, salt and pepper, and garlic, if using. Break up tomatoes with a wooden spoon. Simmer on medium low, covered for at least 30 minutes. Be careful not to let it cook down too much. 2) Chop up peppers and onion and saute in olive oil a large skillet over medium high heat, until the pepper and onion start to get a little charred. 3) While peppers and onions are cooking, remove outer leaves of cauliflower, and cut away at the base until you are left with a stalk stem to hold onto and all the green cut away. Use the stalk as a handle and grate the entire head of cauliflower on the largest hole. It should be in small, grainy rice like pieces. 4) Add a little more olive oil to the skillet, and the cauliflower. Stir, to make sure the cauliflower is coated and continue to cook until it's soft like rice, but not mushy. (You may want to cover skillet with a lid and steam it a bit if you're in a hurry) 5) Serve topped with tomato sauce and little chopped scallion (optional).

Spanish spinach omlet

CarbsPerServing:no counts provided Effort:Easy


1 box frozen chopped spinach 1 dashes of: Salt -- pepper, garlic salt or other prefered spicesolive oil 2 eggs

How to Prepare: Thaw spinach and drain excess liquid. Saute spinach in about 3 TBLS. of olive oil . Add desired spices ( also very good with chopped onions and fresh garlic.) Beat eggs in a bowl. Add sauted spinach and mix with eggs. Return to pan and fry on both sides till done. Yummy!

Easy Creamed Cabbage

Serves:2 large,10 CarbsPerServing:2 net carbs Prep Time:20 minutes Effort:Easy


1/2 Head Cabbage - leaves seperated 3 oz Cream Cheese 1/3 Stick Butter3 Tablespoon heavy cream 1/4 Teaspoon Onion Powder salt and pepper to taste

How to Prepare: Steam cabbage until very tender. (You can do this in the microwave or steamer.)In medium pan on med low heat - melt butter - add cream and cream cheese, onion powder and salt and pepper. Stir until all is melted. Add steamed cabbage - mix well. Contiue to cook until desired doneness. Serve hot.

Squash and Zuccini with onions

CarbsPerServing:31 total recipe Effort:Easy


2 yellow squash -- large, diced 2 zucchini -- large, diced 1 yellow onion -- shredded, or vidalia (2 small will do as well)garlic salt salt and pepper lemon pepper

How to Prepare: Grease the frying pan with a small pad of butter. Cooking spray or vegetable oil can be used if prefered. In a large frying pan saute onions until limp. Add zuccinis and

squash. While cooking add 1 tsp garlic salt and one tsp of lemon pepper. Cook on med/high until soaft but not mushy. Add salt and pepper to taste.


viola! Simple and easy in 10 min!

Stuffed Mushrooms with Goat cheese topping

CarbsPerServing:6 total recipe Effort:Easy


6 medium mushrooms -- white 6 large pork rinds (smashed to bread crumb consistency) 2 tablespoons butter 1/2 tablespoon olive oil1 tablespoon red onion -- finely chopped 1/2 ounce goat cheese black pepper and garlic-salt to taste

How to Prepare: Preheat oven to 450 F Clean mushrooms, chop stems and set aside. Heat olive oil in small skillet. Add: smashed porkrinds, butter, chopped onions and mushroom stems. Cook until onion is soft. Season with enough garlic salt and black pepper to hide "pork" flavor.

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