Tuesday, February 28, 2012

Chicken Parmesan and Garlic Mashed Cauliflower

Watch out for canned/jarred spaghetti sauces.  They contain added sugar.  I watch labels as well as ingredients.

Chicken Parmesan
3 big boneless, skinless chicken breast(about 2lbs) cut in half length wise
1 6oz can Hunt's tomato paste with basil, garlic and oregano
1 cup water
1 Tbsp italian seasoning(watch ingredients)
1/2 cup parmesan cheese, shredded

Preheat oven to 350 degrees F.
Place cut chicken breast in a 13X9 inch baking pan.
In a small bowl whisk together tomato paste, water and italian seasoning.  Spoon on top of chicken breast.  Sprinkle parmesan cheese on top.  Bake for 30 minutes.
6 servings
Each serving: Calories 187.5, Fat 3.3g, Carbs 5.2g, Fiber 1.7g, Protein 30.6g, Net Carbs 3.5g
Very simple and good!!
Atkins All Phases

Garlic Mashed Cauliflower
1 16oz bag frozen cauliflower
1 Tbsp cream cheese
1 Tbsp heavy whipping cream
1/2 tsp garlic, minced
1/4 cup parmesan, grated

Steam cauliflower until tender.  Add to food processor: steamed cauliflower, cream, cream cheese, parmesan cheese, and garlic.  Processes until smooth and creamy.  Transfer to serving bowl and enjoy:)
Was very good but not garlicy to my liking.  Next time I will add more garlic.  Thats 2 servings on my plate of Garlic Mashed Cauliflower:)

4 serving
Each serving: Calories 72.2, Fat 3.8g, Carbs 5.7g, Fiber 2.7g, Protein 4.9g, Net Carbs 3g
Atkins All Phases

Monday, February 27, 2012

MIM(muffin in minutes)

Great bread/muffin substitute!!  You can play with the seasoning for your taste.  These are my favorite kinds of MIM's.  All MIM's are friendly for all phases of Atkins:)
Photo above is a simple egg salad on top on a plain MIM.  Made MIM in square container.  Slice in half and toasted in the toaster. 
Plain MIM
1/4 cup flax meal( I use Bob's Mill organic golden flax meal)
1/2 tsp baking powder
1 Lg egg
1 tsp butter
1 Tbsp sour cream

Add all ingredients to a large coffee mug.  Mix well.  Microwave for 1 minute.  Check, if still wet on top, microwave for 30 more seconds. Plop on plate, slice, toast, add butter. You can use a bowl, square tupperware, etc to make different shapes.  I use a microwave square tupperware container, for a bread, just slice and toast just like bread.  Some seasoning I use garlic, parmesan cheese, parsley, basil.  The bread is great for sandwiches!!
1 serving Calories 250.8, Fat 20.4g, Carbs 9.2g, Fiber 8g, Protein 12.6g, Net Carbs 1.2g

Sweet MIM
1/4 cup flax mal
1/2 tsp baking powder
1 lg egg
1 tsp butter
1 Tbsp sour cream
1 tsp cinnamon
1 packet stevia

Mix all ingredients to mug.  Microwave for 1 minute.  Check, if still wet on top, microwave for 30 more seconds.  Plop on plate, slice, add some butter and enjoy:)
1 serving Calories 256.8, Fat 20.4g, Carbs 12g, Fiber 9.3g, Protein 12.7g, Net Carbs 2.7g

Chocolate MIM
1 /4 cup flax meal
1/2 tsp baking powder
1 Tbsp unsweetened cocoa powder
1 lg egg
2 tsp butter
2 packets stevia
2 tsp heavy cream

Mix all ingredents in a lg mug.  Microwave for 1 minutes.  Check, if still wet on top, microwave for 30 more seconds.  Plop on plate slice and top with whipped cream, or cream cheese frosting if desired.
1 serving Without topping Calories 305.9, Fat 26g, Carbs 13.9g, Fiber 9.8g, Protein 13.5g, Net Carbs 4.1g

Jello MIM
1/4 cup flax meal
1/2 tsp baking powder
1 tsp sugar free jello powder, any flavor
1 tsp butter
1 lg egg
1/2 tsp vanilla extract
Mix all ingredients in large mug.  Microwave for 1 minute, check.  If still wet on top, microwave for 30 seconds more.  Plop on plate, slice and add cream cheese frosting in desired.  This tastes like a jello poke cake.  My favorite is strawberry:)
1 serving without frosting Calories 247.2, Fat 17.8g, Carbs 8.9g, Fiber 8g, Protein 13.8g, Net Carbs .9g

Pumpkin Cream Cheese MIM(My favorite)
5 Tbsp flax meal
1/2 tsp baking powder
1oz cream cheese, softened
1 lg egg
1 tsp pumpkin pie spice
1/4 cup pumpkin puree
1 packet stevia

Add cream cheese, egg, pumpkin in a small bowl.  Mix until creamy.  Add flax meal, baking powder, spice and stevia.  Mix thoughly.  Spray a bowl with cooking spray.  Add mixture.  Mircowave for 3 minutes.  Plop on plate and slice.
2 servings
Each serving: Calories 169.1, Fat 13.2g, Carbs 8.3g, Fiber 5.5g, Protein 8.2g, Net Carbs 2.8g.

Thursday, February 23, 2012

Low Carb Smoked Turkey Chowder

My husband smoked a turkey for a family gathering and I had some turkey left over and the bones.  So I made this.  Was very good.  It went well with the Low Carb Cheddar and Garlic Biscuits. My husband wanted me to call it Turkey Carcass Soup:)

Smoked Turkey Chowder
1 turkey carcass
About 3 cups smoked turkey, cut up
4 cups of turkey broth
1 16oz package of cauliflower
2 celery stalks, chopped
4 slices of bacon, cut up
1 tsp salt
1/2 tsp ground pepper
1/2 tsp dried thyme
1/2 tsp ground sage
1 cup heavy cream
2-3 tsp guar gum

I put the turkey carcass in a big stock pot.  Added water until bones covered.  Bring to a boil then put on medium heat and simmered for 3 hours.  Use a mesh strainer in a bowl.  Pour out liquid.  If there is still meat on bones, debone and use in soup, then throw the bones in the trash.  Reserve the liquid.

Use the same pot, add bacon.  Cook until crispy and brown.  Pour out all but 1 Tbsp of rendered fat.  Add celery.  Saute until tender.  Add broth(if not 4 cups add water to make 4 cups), cauliflower, chicken, salt, pepper, thyme, and sage.  Bring to a boil, reduce heat to medium and simmer until veggies are tender, about 5 minutes.  Sprinkle gaur gum on top and stir in.  Simmer until soup thickens to desire, about 2 minutes.  Add cream and simmer until heated throughly before serving.

8-1 1/4 cup servings
Each serving: Calories 240, Fat 16.5g, Carbs 4.6g, Fiber 2.3g, Protein 18.6g, Net Carbs 2.3g
Atkins All Phases

Wednesday, February 15, 2012

Ranch Mashed Cauliflower

I made this last night for our Anniversary dinner.  The whole family loved it and you could not tell that it was cauliflower.

Sorry, no picture as there was no leftovers and I forgot to take one last night:)

Ranch Mashed Cauliflower
1 16oz package frozen cauliflower
1/4 cup butter, cut in cubes
1/4 cup heavy whipping cream
2 Tbsp dry ranch seasoning

Steam cauliflower until tender.  Add to food processor, add cubed butter and cream.  Turn food processor on low and let it do it's thing until creamy.  Add ranch seasoning while food processor still running.  Scoop out and serve.  Simple and tasty.  Instead of ranch you could use garlic, chive, or any other seasoning you like or just make plan and add cheese and bacon on top like a loaded potato. 

Makes 5 servings
Each serving: Calories 151.7, Fat 13.8g, Carbs 6.1g, Fiber 2.5g, Protein 1.8g, Net Carbs 3.6g
Atkins All Phases

Low Carb Spinach & Feta Egg Bake

This is my favorite breakfast.  Who want the same old boring eggs and bacon.  Spice it up with something new and yummy.  Give it a try, I promise you will make it again:)  It is also low in calories so you can have 2 peices if you desire!!

Spinach & Feta Egg Bake
3 Tbsp unsalted butter, melted
1/4 cup soy flour
3/4 cup heavy whipping cream
8 lg eggs
1/2 cup parmesan cheese, grated
1 10oz package spinach, thawed and liquid drained
8 oz feta cheese, crumbled

Preheat oven to 350 degrees F
Mix all the ingredients in a large bowl.  Spray a 13X9X2 inch baking pan with cooking spray.  Pour mixture in prepared pan.  Bake for 45 minutes.  Cut and enjoy

Makes 12 servings
Each serving: Calories 204.3, Fat 17.1g, Carbs 3.1g, Fiber 0.9g, Protein 10.4g, Net Carbs 2.2g
Atkins All Phases

Low Carb Mocha Cheesecake

I found this recipe online.  It looks delish so I thought I would make it and modify it to be low carb.  This is the dessert I decided on instead of the Low Carb Red Velvet cupcake I was going to make for our Valentine Anniversary dinner.  Make sure all your ingredients are room tempature, even your eggs.  I did not and it does not look the photo on the link.  LOL  It is more mocha color with chocolate sprinkles.  :) I also did not make the sour cream topping.  So here is what I did:

1 cup almond meal/flour
1 Tbsp Xylitol
4 Tbsp butter, unsalted, melted

3 tsp instant coffee
3 8oz packages of cream cheese, room tempature
1 1/4 cup Xylitol
4 eggs, room tempature
1 cup sour cream, room tempature
3 Tbsp almond meal/flour
4oz unsweetened chocolate, melted and cooled to room tempature

Place the oven rack in the middle postition, place a roasting pan filled with hot tap water and place in on the bottom rack.  Preheat oven to 325 degrees
Remove the bottom of a 10inch springform pan and cover it tightly with aluminum foil.  Reassemble the pan and spray the bottom and side with cooking spray.

Combine the almond meal, xylitol, and melted butter.  Press the mixture in the bottom of the prepared pan. 
In a small bowl add 3 tsp of instant coffee with 2 tsp of water, set aside.
Using a mixer, beat the cream cheese and xylitol on medium speed until light and fluffy, about 3 minutes.  Add the eggs one at a time beating after each addition.  Add sour cream and almond flour.  Mix until well combined.  You made need to scrap the sides as needed.  Stir in the coffee mixture and the melted chocolate

Spoon the mixture over crust.  Bake at 325 degree F for 1 hour and 10 minutes.  Turn off oven and let cake stand in oven for 30 minutes with door closed.
Take cake out and run a sharp knife around the edges and cool on wire rack.  Then refridgerate 8 hours of overnight.    Remove cake from pan and slice.  Enjoy:)

20 servings
Each serving: Calories 263, Fat 21.5g, Carbs 16g, Fiber 2g, Protein 6g, Net Carbs 14g
A little higher in Carbs then I like, but it was a nice treat.

Even though it looked funny, It was very, very GOOD!
Atkins Phase 3 and up as it has higher Carbs.

Tuesday, February 7, 2012

Hit 175lbs!!

I hit 175 this morning!!  Total lost to date, 110lbs.  WOW, I am soooo proud of myself for sticking to my weight loss.  I am just amazed!!  I love my new healthy life.  It is like a NEW me.  I have tons more energy and I am able to do things that I never thought I would be doing, like going to the gym.  I LOVE going to the gym with my Hubby.  We go 5-6 times a week.  He also pushing me when I don't feel like going, like last night.  I was just feeling blah, but I went.  Did 20 minutes of interval on the elliptical and then did some upper body weight training.  I am glad I went.  I felt better after I did and then was rewarded from the scale this morning!! 

Sunday, February 5, 2012

Cheating, WHY!!

Last night, I fell off.  I ate 1/3 of a small bag of cheddar chex mix.  Why, I just wanted them.  I just grabbed them and started eating.  I ended up sick to my stomach and feeling like crap the rest of the day.  Stepped on the scale this morning and gained 2lbs.  I was down to 176, now today 178.  Why, do I do this.  I have no idea.  Everytime I eat junk, I feel like crap.  I think it helps me.  I eat junk and feel sick and then I remember why I don't eat junk anymore.  Why, do we do this to ourselfs?? They where not even that good.  Today, is a NEW DAY!!  Been eating healthy today and staying on track.  Went to the gym with Hubby.  Did 30 minutes on the elliptical and did some upper body weight training.  Then came home and had a frozen coffee protein shake with whipped cream topping and a sliced strawberry on top.  Tonight is the Super Bowl.  No plans.  We are going to have dinner soon and then watch a movie.  My family is not big sports fans.  Which is good, no big parties with tons of unneeded food and junk:)  Hope you all have a good night!!