Atkins Diet Recipe for this week

SALADS AND DRESSINGS

Blue Cheese Salad Dressing
1CarbsPerServing:1g total
Ingredients:
1 tablespoon sour cream
2 teaspoons mayonnaise
2 teaspoons heavy cream
1 tablespoon blue cheese
1 teaspoon powdered ranch dressing mix.
How to Prepare:
Mix all together and chill before serving.
NOTES : Counts for ranch dressing mix not included in totals.

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BLT Salad
CarbsPerServing:7g total
Ingredients:
7 slices bacon – cooked crisp,drained and crumbled
1 cup chopped lettuce
1/8 cup chopped onion
1/2 medium tomato – chopped
1 tablespoon mayonnaise
How to Prepare:
Stir mayo into lettuce,onion and tomato until evenly coated. Toss in bacon.

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Beef Salad
UnknownCarbsPerServing:no counts provided
Ingredients:
Cold Roast beef – shredded or
coarsely chopped boiled eggs
Chopped onion ( I use green onions)
Chopped dill pickle
Sliced celery Mayo
How to Prepare:
Mix in desired amounts keeping track of the carbs you add. Let chill. Yummy
on Wasa or maybe even with pork rinds for dipping!

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Bacon & Egg Salad
CarbsPerServing:23g total
Ingredients:
8 eggs
1 cup mayonnaise
½ pound bacon
1 cup hot pepper cheese
3 tablespoons chives –
4 thin radishes – sliced thin
1 head lettuce – torn fine for salad
1 avocado – cubed
How to Prepare:
Boil the eggs, until hard and dice them. Fry the bacon and crumble it. Mix all
ingredients in a bowl.
NOTES:
Carbs for avocado based on 14.85 for 1 3/8 cup – adjust accordingly. Carbs
for lettuce base on 2 for 1 cup – adjust accordingly Carbs for hot pepper
cheese not included in above total – adjust accordingly

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Bacon Cheeseburger Salad
CarbsPerServing:7g total
Ingredients:
3 ounces lean ground beef crumbled,cooked and drained
4 slices bacon – cooked crisp,drained and crumbled
1 cup chopped lettuce
1/8 cup chopped onion
1/2 medium tomato – chopped
1 tablespoon mayonnaise
¼ cup cheddar cheese – (or 1 once)
How to Prepare:
Stir mayo into lettuce,onion and tomato until evenly coated. Toss in beef,bacon
and cheese.

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Basics: Meat, Egg
CarbsPerServing:7g total
Ingredients:
½ pound chicken, beef, or ham – cooked and cut according to preference
OR
12 ounces tofu, firm drained very well
OR
6 large eggs 2 tablespoons mayonnaise
1 tablespoon yellow mustard
¼ cup chopped onion ¼ cup chopped celery
2 tablespoons capers –
drained 3 tablespoons dill pickle – chopped
How to Prepare:
Note: chop meats to desired chunkiness after cooking. Leftovers work
great! In a large bowl, mix desired main ingredient with remaining ingredients.
Season to taste with salt and pepper. I like to add a little horseradish sauce to
the ham or roast beef salad for some zip.
For egg salad: Mix everything but the eggs well. Chop eggs to desired
chunkiness and fold into mixed ingredients. Add a few drops of tabasco sauce
if desired. A squeeze of lemon also goes well.
For eggless salad: Mix everything but the tofu Squish tofu with your hands
or with a fork until it breaks apart. Fold in with remaining ingredients.
Eggless salad should sit for at least an hour, refrigerated, before serving.
Lemon or a few drops soy sauce work great in tofu based salads.
**personal note*** Process meats find in a food processor for more of a
‘spread’ consistency. Don’t process with the remaining ingredients until you get the
meat broken down almost to the size you want. The spreads work very well on
lettuce leaves for roll-ups The chunky version works great over lettuce for a
salad meal.
NOTES : Counts for tofu and eggs not included in totals… tofu is 10 carbs,
eggs 3.6.

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Black & Blue Salad
CarbsPerServing:20 Prep Time:15
Ingredients:
2 heads of butterhead lettuce 6 oz. Of cold leftover steak,thinly sliced
8 cherry tomatoes, sliced in half6 oz. Bleu cheese
10 tbs heavy cream 2 tbs mayonnaise
1 tbs vinegar (optional)
How to Prepare:
Beat the heavy cream and mayonnaise together in a small mixing bowl.
Crumble half the bleu cheese into the mixture (reserving the other
half for a garnish) and stir a few times. Add a drizzle of the
vinegar if it is too thick. Chill for at least two hours. (The
longer it chills, the more intense the flavor becomes.)
Slice the butterhead lettuce in wedges (or tear into pieces if you
prefer) and place on four salad plates. Pour the bleu cheese
dressing over the lettuce. Arrange strips of the cold steak (cold
filet is outrageously good in this dish!)and four cherry tomato
halves over the lettuce. Sprinkle the reserved bleu cheese on top.
Give each plate a grind of fresh pepper and serve immediately.

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Blue Cheese Dip/Dressing
CarbsPerServing:8g total
Ingredients:
4 ounces bleu cheese, crumbled 4 ounces sour cream
4 ounces mayonnaise1/8 teaspoon garlic powder 1/8 teaspoon onion powder
How to Prepare:
Mix ingredients and refrigerate ½ hour before serving.

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Great Blue Cheese Dressing
CarbsPerServing:18g total
Ingredients:
16 ounces mayonnaise 1 container sour cream – (1 oz) (1 to 16)
12 ounces blue cheese – crumbledgarlic powder – to taste
1 dash vinegar finely chopped onion
How to Prepare:
Combine all the above ingredients for a great blue cheese dressing
that will really make salads more fulfilling. Enjoy.
NOTES : Carbs for sour cream, garlic powder and onion not included –
adjust accordingly.

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Blue Cheese Dressing 2
Serves:10
CarbsPerServing:8g total
Ingredients:
4 ounces blue cheese – such as Roquefort ½ cup sour cream
½ cup mayonnaise1/4 teaspoon pepper 1 dash hot pepper sauce
¼ cup chives – minced
How to Prepare:
In a small bowl, break up the cheese with a fork and mash it
lightly, leaving some small chunks. Add everything else but the
chives and mix together thoroughly. Stir in the chives. Cover the
bowl tightly and store in the refrigerator up to a week.

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Broccoli & Bacon Salad Serves:8-10
Prep Time:15 Minutes
Ingredients:
2 Heads Broccoli Hellman’s Mayo (to taste)
Hidden Valley Ranch Dressing (to taste)
1 Jar Real Bacon Bits
¾ Package Cracker Barrel Sharp Cheddar Cheese
½ Small Vidalia Onion
Salt & Pepper
How to Prepare:
Pull broccoli from stems and steam. Broccoli should still be crispy.
Refrigerate when done. Shred the cheddar cheese and set aside. After
broccoli cools, add mayo, ranch, bacon bits, onion, cheese, salt and
pepper. Mix together and refrigerate until ready to serve. YUMMY!

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Broccoli, Olives, & Egg Salad Serves:4 CarbsPerServing:?
Prep Time:10 minites
Ingredients:
Fresh broccoli florets Boiled eggs
Green olives Red Onion
Mayonnaise Black Pepper
Paprika Salt
How to Prepare:
Quantities of everything according to taste. I would use I bunch
brocooli, 3 eggs chopped in large pieces, ½ cup olives, ½ large
red onion chopped. The rest of the ingredients really depend on your
preferences, but black pepper really makes this salad. Mix
everything together and coat well with mayo. Chill and serve.


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Bruschetta Style Tomato Turkey Salad Serves:1 or 2
CarbsPerServing:approx 8 (w/o subtracting fibre)
Prep Time:10 minutes Effort:Easy
Ingredients:
1 cup ground turkey 1 cup mixed lettuce
1 tomato 4 or 5 kalamata olives
salt pepper 1 or 2 T olive oil
1 tsp crushed garlic 1 tsp basil paste (or a few leaves of finely chopped fresh basil)
How to Prepare:
Dice the tomato and place in a small bowl. Add chopped olives, olive
oil, garlic, basil, and salt and pepper to taste.
Brown the turkey mince in a saucepan. Add the tomato mix to the
turkey and mix together.
Serve over a bed of mixed lettuce. So EASY!!! Tastes as good as
italian restaurant food.

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Caulif-broccoli salad – THE BEST! Serves:plenty – 16 or so
CarbsPerServing:never counted, but low Prep Time:a tedious ½ hour
Ingredients:
1 lg head cauliflower 1 lg bunch broccoli
1 sm onion (or 4 green ones) 1 pkg froz peas (or pea pods)2 cups mayo
1 cup sour cream 1 tsp garlic powder
How to Prepare:
mix mayo, sour cream and garlic powder in a small bowl.
Break caulif and broccoli into bite sized florets. Add onion. Toss
sauce with broccoli, cauliflower and onion. Add peas last (if using
pods, cut into ¼ inch pieces. Refrigerate at least 4 hours or
overnight.

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Cheesy Herb Dressing CarbsPerServing:8g total
Ingredients:
½ cup yogurt 1 tablespoon oil
1 tablespoon Parmesan cheese – grated
¼ teaspoon basil – dry1 tablespoon parsley – dry
1 ½ teaspoons lemon juice ¼ teaspoon garlic powder
How to Prepare:
Combine all ingredients and mix well. Chill overnight.

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Cheesy Thousand Island Dressing CarbsPerServing:35g total
Ingredients:
1 cup cottage cheese ¼ cup ketchup
1 teaspoon paprika ¼ teaspoon salt
1 tablespoon relish1/8 teaspoon pepper 2 tablespoons celery – finely diced
2 tablespoons green pepper – finely diced 2 tablespoons onion – finely diced
2 tablespoons olive oil
How to Prepare:
In a blender combine cheese, ketchup, oil and spices. Blend till
smooth. Stir in rest of ingredients. Chill several hours.

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Chicken Bacon Club Salad Serves:4-6,5
CarbsPerServing:Unsure, but think it is minimal Prep Time:30 minutes
Ingredients:
4 boneless skinless chicken breasts 1 Cup Mayo
6 slices bacon 2Cups shredded cheddar cheese
How to Prepare:
Cook bacon until crisp, then crumble. Cube chicken breast and cook
thoroughly. Mix all ingredients together. Spred into a 8” cake pan.
Bake for about 15 minutes. Serve on top of a bed of lettuce. Top
with black olives if you like. Very yummy!

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Yummy Chicken Taco Salad CarbsPerServing:no counts provided
Ingredients:
Taco Salad: 4 chicken breast – boil, then shred with fork
Olive Oil Cumin
Chili Powder 1 Can Rotel tomatoes with green chilis
1 Large yellow onion – diced 1 Head Iceberg lettuce
1 Can black olives Shredded cheddar cheese
Sour Cream Guacamole (optional)Homemade Salsa:
1 large can peeled tomatoes 1 small bunch cilantro
1 medium/large onion garlic salt
How to Prepare:
In a large skillet, pour about 2 Tblsp olive oil and turn up to
med/high heat. Sautee about ¼ of the onions. Add the shredded
chicken, cumin and chili powder and Rotel. Simmer for approximately
20 minutes, stirring occasionally.
Meanwhile, shred lettuce and place in bowls. When Chicken mixture is
done, place a heaping on top of the lettuce and cover with cheese,
olives, sour cream, the remaining onions.
Combine salsa ingredients in blender. Add to salad.. this will be
used as your dressing. Enjoy!

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Old Fashioned Cole Slaw
Serves:8 Servings. CarbsPerServing:6 grams carb 2 grams fiber (ECC=4)
Prep Time:<20 minutes
Ingredients:
2/3 cup vinegar ½ cup whipping cream
2 large eggs, lightly beaten ¼-1/2 cup Splenda
Pinch of salt 1 ½ tablespoons butter cut into pieces
1 (2-pound) head cabbage, shredded
How to Prepare:
Combine first 5 ingredients in a small, heavy saucepan; cook over
low heat, stirring constantly with a wire whisk, 8 to 10 minutes or
until thickened (mixture will appear curdled until it thickens).
Remove from heat. Add butter, stirring until it melts. Pour over
cabbage; toss gently to coat. Cover and chill.
You can add ½ cup chopped walnuts and only raise the carb count by
½ gram. If you’re on maintenance, ½ cup dried, chopped
cranberries and the walnuts brings you in at a little under 10 grams.

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Cool Taco Salad CarbsPerServing:?
Prep Time:15 min
Ingredients:
1 lb ground beef 1 can diced tomatoes
1 package taco seasoning (follow directions for taco seasoning)
½ cup sour cream ½ cup salsa
as much lettuce you need for the salad vegtables to your liking for the salad
shredded cheese
How to Prepare:
add ground beef and diced tomatoes to skilet after browning meat add
taco seasoning (follow water requirements on back of seasoning
package) after meat is cooked drain set aside.
Combine lettuce and your choice of vegtables your salad bowl add
meat to top sprinkle with shredded cheese and add sour cream and
salsa for your dressing.

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Cranberry Salad Serves:8
CarbsPerServing:6.125g
Ingredients:
1 can crushed unsweetened pineapple – (9-oz.) juice packed
1 sugar-free cherry gelatin –(.3-oz.)
1 tablespoon lemon juice
¼ cup artificial sweetener
1 cup fresh cranberries – chopped fine
1 small orange – peeled, quartered and chopped small
1 cup celery – chopped
½ cup pecans – or other nuts, optional
How to Prepare:
Drain pineapple and save juice. Set pineapple aside for later use.
2. Combine pineapple juice with water to equal 2 cups liquid.
Prepare gelatin according to package label using juice-water mixture
for the liquid.
3. Once gelatin is dissolved, stir in lemon juice. Chill until
partially set.
4. In a separate bowl, combine the pineapple, sugar substitute,
cranberries, orange, celery and nuts. Add this mixture to the
partially set gelatin and stir until blended.
5. Pour into large mold or individual molds. Chill until firm.
Do not use fresh or frozen pineapple in this recipe! It will not
allow the gelatin to jell.
NOTES : Carbs for pineapple not included in above total – adjust
accordingly