The theory behind Atkins recipes is controlling carbohydrates, or “proactive nutrition”. There are five core principles for dieting or cooking with Atkins. The first is high protein that builds and repairs muscles and bones as well as boosts metabolism. The second is high fiber that controls appetite, regulates blood sugar, and helps with digestion. The third is a high intake of vitamins and minerals. These provide energy, and protect the body against free radicals. The fourth is a low intake of sugar, this helps to avoid a “sugar spike and crash” which are also low glycemic impact foods. The fifth is elimination of Trans fats; this gives a low risk factor for heart disease. These five principles are designed to keep energy levels steady and strong all day.
All information provided came from www.atkins.com.
The following two recipes are favorites because they are simple to make. Usually, I leave out the salsa and jalapenos in the Quesadillas due to my particular tastes, and I would probably add black olives and a dash of sour cream and lettuce to the finished product. This recipe fits within the Atkins diet because it uses healthy fats to cook the food. The protein comes in with the use of meat and cheese, the fiber in the use of the vegetables, there is very little sugar in this meal.
The Bacon Cheddar Cheese Soup is delicious. This soup is high in protein with the Bacon and the cheese. There is relatively little fiber in this soup, which is why most use it as an appetizer not as a main meal. I like to it eat as a meal with some plain veggies.
Quesadillas
2 tablespoons olive oil, divided
1/2 small onion, chopped
1 pound cooked pork roast, cut into very thin strips
1 cup grated Monterey jack cheese
1/4 cup green salsa
1 jalapeno pepper (optional), seeded and finely chopped
1/4 cup chopped fresh cilantro
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
(8-inch) Low Carb Tortillas
Tomato salsa
Heat oven to 450F. Heat 1 tablespoon of the oil in large skillet over medium-high heat. Cook onion 5 minutes, until softened. Transfer to a bowl. Add pork, cheese, green salsa, jalapeo, cilantro, pepper and salt. Mix well.
Brush one side of each tortilla with remaining oil. Spoon one-eighth of pork mixture over half of non-oiled side. Fold tortilla in half over filling.
Arrange on a baking sheet. Bake 5 minutes, until crisp and golden. Serve with tomato salsa.
Bacon Cheddar Cheese Soup
4 strips bacon
1 small onion, chopped
1/2 teaspoon dry mustard
1/4 teaspoon freshly ground pepper
1 can (14 1/2 ounces) reduced-sodium chicken broth
4 teaspoons ThickenThin Not/Starch Thickener
2 cups half-and-half
12 ounces shredded cheddar cheese
1/2 teaspoon paprika (optional)
In a large saucepan over medium heat, cook bacon 6 minutes, until crisp. Remove and drain on paper towels. Crumble bacon.
Add onion to bacon fat in saucepan; cook 3 minutes, until onion just begins to brown.
Add mustard, pepper and broth. Bring to a boil. Reduce heat to low. Whisk in thickener. Add half-and-half, cheese and paprika; stir until cheese is melted. Ladle soup into four heated soup bowls. Garnish with crumbled bacon.
