Atkins Recipes

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Enjoy these Atkins Low Carbohydrate Diet Recipes

How to Prepare: Season meat. Mix dijon mustard with water. Melt butter in skillet and add garlic. Saute for 30 seconds. Add chicken breast(or other meat)and let cook for 5-6 minutes. Turn, add remaining ingredients to pan and cover. Simmer over low heat for 10 minutes or until meat is cooked through. Remove meat and raise heat. Let sauce reduce slightly -pour over meat to serve.

(can use fish, shrimp, or beef in place of chicken -adjust cooking times)

Lombardi Chicken

Serves:4 CarbsPerServing:6 Effort:Easy

Ingredients:

1 lb. (4-6)skinless, boneless breast 3 to 4 Tablespoons All purpose flour 3 Tablespoons Butter 1 cup sliced fresh Mushrooms 1/2 cup dry Marsala Wine (cooking kind, usually with vinegars)1/3 cup chicken broth 1/3 cup shredded mozzarella 1/2 cup grated Parmesan 1/4 cup thinly sliced green onions

How to Prepare: Place each piece of chicken breast between two pieces of clear plastic wrap; pound with flat side of meat mallet until 1/8 inch thick. Remove plastic wrap. Coat chicken lightly with flour.

In a 12 inch skillet, melt 1 tablespoon of the butter over medium heat; add half of the chicken pieces. Cook for 2 min. on each side.

Transfer to a 2 quart rectangular baking dish. Repeat with another 1 tablespoon of the butter and remaining chicken pieces; transfer to the dish.

Melt remaining butter in the skillet. Add mushrooms.Cook and stir until tender; add wine, broth, and dash of salt and pepper. Bring to boiling; boil gently until mixture is reduced to 1/2 cup including mushrooms (about 5 min.) Pour over the chicken.

Combine mozzarella and Parmesan cheeses and green onion; sprinkle over the chicken. Bake, uncovered, in 375 oven for 20 min.

Chicken Breasts Stuffed w/Blue Cheese Filling

CarbsPerServing:6g total Effort:Easy

Ingredients:

Filling: 3 ounces cream cheese

1 ounce crumbled blue cheese 1 ounce butter 1 teaspoon dried basilFor the chicken: 4 boneless skinless chicken breast halves 1 tablespoon mrs dash 1/2 teaspoon garlic powder -- salt, pepper, 1/2 teaspoon salt 1/2 teaspoon pepper 1/2 teaspoon italian seasoning 4 tablespoons olive oil

How to Prepare: For filling: Beat ingredients until smooth and place on a piece of plastic wrap. Form into a log about the thickenss of a quarter and wrap tightly in plastic. Freeze at least 30 minutes.

In each breast, using a very sharp knife, cut a "pocket" into the flesh almost all the way through the chicken. Rub each breast with the spice mixture and then rub with 1T oil(prevents drying). Preheat the foreman grill. Cook each breast for 4 minutes or until just almost cooked. Remove and let cool a few minutes to be able to handle it. Remove the cheese log from the freezer, remove plastic and cut into 8 equal sized disks. Insert 2 disks into each chicken breast pocket and return to the grill for 3-4 minutes or until chicken is cooked through. Serve immediately (I like this on a bed of fresh spinach.

Chicken Paprika

CarbsPerServing:no counts provided Effort:Easy

Ingredients:

4 boneless chicken breasts 1 can cream of mushroom soup 8 ounces sour creampaprika red pepper flakes olive oil

How to Prepare: Fry up chicken in olive oil til almost cooked. Add sour cream and soup. Do not add milk to soup. If the sauce seems a bit thick, add a little water. Add paprika and red pepper flakes to taste. Cook until chicken is no longer pink in middle.

Chicken - Bacon Stir Fry

CarbsPerServing:6g total Effort:Easy

Ingredients:

1 large chicken breast 1/2 pound bacon 1/3 cup onion1/4 cup mushroom -- canned or fresh, chopped Soy sauce

How to Prepare: Cut bacon and chicken into bite sized pieces. Fry bacon until not quite crisp (do not drain). Add chicken and other ingredients and stir fry until chicken is browned and cooked through and veggies are done. Add soy sauce to taste. You can add other veggies, too, just count the carbs.

Chicken Breasts with Rosemary, Lemon & Garlic

CarbsPerServing:5g total Effort:Easy

Ingredients:

2 boneless skinless chicken breast 1/2 lemon 2 cloves garlic -- crushed 1 sprig fresh rosemary2 tablespoons olive oil sprinkling of salt and pepper sprinkling of Italian Seasonings

How to Prepare: Using a sharp knife, butterfly each breast. Put each breast between plastic wrap and pound with a mallet till thin. Loosen the rosemary from the sprig and chop coarsely. Season the breasts with salt, pepper, Italian Seasonings, rosemary and the crushed garlic. Let them marinate while you prepare the vegetables for the saute. When you start the veggies, heat the oil in a large skillet and gently place the chicken breasts over med-high heat to brown. After you turn them, squeeze lemon juice over.

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