THE NEW ATKINS FOR A NEW YOU
Page 25
VARIATIONS
Blender Mayonnaise
Assemble ingredients for Mayonnaise, substituting a whole egg for the egg yolk. Combine egg, lemon juice, mustard, salt, and pepper in a blender and pulse to combine. With blender running on low speed, pour in the oil in a thin, steady stream. If the mixture becomes too thick and the oil is no longer incorporating, pulse the blender.
Herb Mayonnaise
Prepare Mayonnaise according to directions, adding 3 tablespoons chopped fresh herbs, such as parsley, cilantro, thyme, or basil.
Lime Mayonnaise
Prepare Mayonnaise according to directions, substituting lime juice for the lemon juice and adding 2 teaspoons grated lime zest.
Chili-Cilantro Mayonnaise
Prepare Mayonnaise according to directions, substituting lime juice for the lemon juice and adding 3 tablespoons chopped fresh cilantro and 2 teaspoons chili powder.
Note: The very young and very old, those with compromised immune systems, and pregnant women should avoid consuming raw eggs.
Aïoli
Delicious atop poached chicken or fish, this garlicky mayonnaise also can be used as a dip for fresh vegetables, making it a perfect low-carb snack food.
Phases: 1, 2, 3, 4
Makes: 8 (2-tablespoon) servings
Active Time: 10 minutes
Total Time: 10 minutes
2 garlic cloves, peeled
½ teaspoon salt
2 large egg yolks (see note, above)
1 teaspoon Dijon mustard
½ cup olive oil
½ cup canola oil
Mince garlic on a cutting board and sprinkle with salt. With the blade of a heavy knife, mash the garlic and salt into a paste. Transfer to a medium bowl. Add egg yolks and mustard; mix well. Combine olive oil and canola oil in a glass measuring cup. Slowly whisk in oil a few drops at a time until the mixture begins to thicken. Add oil slightly faster, pouring in a slow steady stream, whisking constantly, until very thick.
PER SERVING: Net Carbs: 0 grams; Total Carbs: 0 grams; Fiber: 0 grams; Protein: 1 grams; Fat: 29 grams; Calories: 270
VARIATION
Rouille
Prepare Aïoli according to directions, adding ½ small roasted red pepper that has been mashed into a paste and 1/8 teaspoon cayenne pepper with the egg yolks.
Dill Sauce
Dill sauce is the classic accompaniment to cold fish (particularly poached salmon), meat, and poultry dishes. Also try it with eggs and vegetables.
Phases: 1, 2, 3, 4
Makes: 12 (2-tablespoon) servings
Active Time: 10 minutes
Total Time: 40 minutes
½ cup Mayonnaise (page 208)
½ cup sour cream
¾ cup chopped fresh dill
1½ tablespoons Dijon mustard
2 tablespoons heavy cream
1 tablespoon lemon juice
Salt and pepper to taste
In a small bowl, whisk together mayonnaise, sour cream, dill, mustard, cream, and lemon juice. Stir in salt and pepper. Cover and refrigerate for at least 30 minutes to allow flavors to blend.
PER SERVING: Net Carbs: 1 gram; Total Carbs: 1 gram; Fiber: 0 grams; Protein: 1 gram; Fat: 10 grams; Calories: 100
VARIATION
Caper-Dill Sauce
Prepare Dill Sauce according to directions, substituting a pinch of cayenne pepper for the black pepper and stirring in 2 tablespoons drained, chopped capers.
Tartar Sauce
Tartar sauce is a breeze to make, and making it yourself ensures that it will have no added sugar. This American classic is particularly good with crab cakes and other fried seafood, but try it over vegetables, too.
Phases: 1 2 3 4
Makes: 8 (generous 2-tablespoon) servings
Active Time: 10 minutes
Total Time: 10 minutes
½ cup Mayonnaise (page 208)
¼ cup finely chopped kosher dill pickle
2 tablespoons finely chopped onion
1 tablespoon drained, chopped capers
2 teaspoons Dijon mustard
½ teaspoon granular noncaloric sweetener
Combine mayonnaise, pickle, onion, capers, mustard, and noncaloric sweetener in a small bowl. Serve right away, or refrigerate in an airtight container for up to 5 days.
PER SERVING: Net Carbs: 1 gram; Total Carbs: 1 gram; Fiber: 0 grams; Protein: 0 grams; Fat: 22 grams; Calories: 205
VARIATION
Rémoulade
Prepare Tartar Sauce according to directions, omitting the onion and adding 1 finely chopped hard-boiled egg, 1 tablespoon minced parsley, and 1 teaspoon minced tarragon. If possible, replace the pickle with 1 tablespoon finely chopped sour gherkin.
Mustard-Cream Sauce
Serve this savory sauce over chicken, pork, or veal cutlets or poached salmon or chicken breasts.
Phases: 1, 2, 3, 4
Makes: 4 (generous 2-tablespoon) servings
Active Time: 5 minutes
Total Time: 5 minutes
½ cup heavy cream
1 scallion, chopped
1½ tablespoons coarse-grain mustard
¼ teaspoon pepper
¼ teaspoon salt
Pour cream into a small skillet and bring to boil over high heat. Stir in scallion and cook, stirring frequently, until cream thickens slightly, about 4 minutes. Remove from heat and stir in mustard, pepper, and salt.
PER SERVING: Net Carbs: 1 gram; Total Carbs: 1 gram; Fiber: 0 grams; Protein: 5 grams; Fat: 11 grams; Calories: 110
Cocktail Sauce
Unlike most commercial cocktail sauces, this easy-to-make recipe contains no added sugars. Use this tangy sauce on shrimp cocktail or raw oysters or your favorite baked or (nonbreaded) fried seafood.
Phases: 1, 2, 3, 4
Makes: 8 (generous 2-tablespoon) servings
Active Time: 5 minutes
Total Time: 1 hour, 5 minutes
1 cup no-sugar-added ketchup
3 tablespoons prepared horseradish, drained
½ teaspoon grated lemon zest (optional)
1 tablespoon fresh lemon juice
Hot pepper sauce
Combine ketchup, horseradish, lemon zest, and lemon juice in a small bowl; stir in hot sauce to taste. Cover and refrigerate for at least 1 hour to allow flavors to blend.
PER SERVING: Net Carbs: 3 grams; Total Carbs: 5 grams; Fiber: 2 grams; Protein: 0 grams; Fat: 0 grams; Calories: 25
Barbecue Sauce
Most commercial barbecue sauces are full of sugar or high-fructose corn syrup. Feel free to customize the sauce to your preferences or to the recipe you’ll use this sauce with—more or less cayenne pepper, more or less vinegar, and other spice combinations.
Phases: 2, 3, 4
Makes: 10 (scant 2-tablespoon) servings
Active Time: 25 minutes
Total Time: 25 minutes
1 tablespoon olive oil
1 small onion, finely chopped
2 tablespoons tomato paste
1 teaspoon chili powder
1 teaspoon ground cumin
¾ teaspoon garlic powder
¾ teaspoon powdered mustard
¼ teaspoon ground allspice
1/8 teaspoon cayenne pepper
1¼ cups no-sugar-added ketchup
1 tablespoon cider vinegar
2 teaspoons Worcestershire sauce
2 teaspoons noncaloric sweetener
¼ teaspoon instant coffee granules
Heat oil in a medium saucepan over medium-high heat. Add onion and sauté until soft, about 3 minutes. Add tomato paste, chili powder, cumin, garlic powder, mustard, allspice, and cayenne pepper; cook until fragrant, about 1 minute. Stir in ketchup, vinegar, Worcestershire sauce, noncaloric sweetener, and coffee; simmer, stirring occasionally, until very thick, about 8 minutes. Serve warm or at room temperature, or refrigerate in an airtight container for up to 3 days.
PER SERVING: Net Carbs: 4 grams; Total Carbs: 7 grams; Fiber: 3 grams; Protein
: 0 grams; Fat: 1.5 grams; Calories: 45
Peanut Sauce
Peanut sauce is a standard in the cuisines of Southeast Asia, particularly Thailand and Indonesia. Use it as a dip for chicken, lamb, beef, or tofu kebabs or with any grilled meat or poultry. Also try it on raw or steamed vegetables. Be sure to use natural peanut butter without hydrogenated oils and sweeteners. If you don’t have fish sauce, substitute soy sauce.
Phases: 3, 4
Makes: 8 (generous 2-tablespoon) servings
Active Time: 10 minutes
Total Time: 10 minutes
1 tablespoon peanut oil
1 tablespoon minced fresh ginger
2 garlic cloves, minced
¼ teaspoon red pepper flakes
½ cup chunky natural peanut butter
¼ cup water
1 tablespoon unseasoned rice wine vinegar
1 tablespoon fish sauce (nam pla)
1 tablespoon noncaloric sweetener
¾ cup unsweetened coconut milk
1. Heat oil in a small saucepan over medium-high heat. Add ginger, garlic, and pepper flakes and sauté until ginger and garlic start to brown, about 1 minute. Add peanut butter, water, vinegar, fish sauce, and noncaloric sweetener; cook, stirring, until smooth, about 1 minute.
2. Remove from heat and stir in coconut milk. Serve right away, or refrigerate in an airtight container for up to 5 days. If sauce is too thick, stir in 1 to 2 tablespoons water.
PER SERVING: Net Carbs: 5 grams; Total Carbs: 6 grams; Fiber: 1 gram; Protein: 4 grams; Fat: 15 grams; Calories: 170
Raita
Cooling raita is a staple in Indian and Middle Eastern cuisines. It cools hot curries, but it’s also great with mild dishes and spiced grilled meats and even as a dip.
Phases: 2, 3, 4
Makes: 8 (¼-cup) servings
Active Time: 15 minutes
Total Time: 1 hour, 15 minutes
1 medium cucumber, peeled, seeded, grated, and squeezed dry
1½ cups plain whole milk yogurt
2 tablespoons chopped fresh mint
2 tablespoons chopped fresh cilantro
½ teaspoon salt
1/8 teaspoon curry powder
Combine cucumber, yogurt, mint, cilantro, salt, and curry powder in a medium bowl. Cover and refrigerate for 1 hour to allow flavors to blend.
PER SERVING: Net Carbs: 3 grams; Total Carbs: 3 grams; Fiber: 0 grams; Protein: 2 grams; Fat: 1.5 grams; Calories: 35
VARIATION
Tzatziki
Prepare Raita according to directions, omitting the mint, cilantro, and curry powder and adding 2 tablespoons extra-virgin olive oil, 1 minced garlic clove, and 2 teaspoons fresh lemon juice. For a more authentic dish, use Greek yogurt, which is thicker and richer—and lower in carbs—than the standard supermarket variety.
Romesco Sauce
This traditional Spanish sauce gets body and flavor from puréed bell peppers and almonds—a terrific low-carb combination. Use it on grilled meats, vegetables, poultry, and eggs.
Phases: 2, 3, 4
Makes: 12 (generous 3-tablespoon) servings
Active Time: 25 minutes
Total Time: 45 minutes
3 medium red bell peppers, halved lengthwise
½ cup extra-virgin olive oil
½ cup blanched sliced almonds
2 garlic cloves, crushed
1 small tomato, seeded
2 teaspoons sherry vinegar
2 teaspoons paprika
Salt to taste
Cayenne pepper to taste
1. Place peppers, skin side up, on a broiler pan in a preheated broiler (or on a skewer over a gas burner set on high heat); cook, turning occasionally, until skin is charred, about 8 minutes. Transfer to a large bowl and cover with plastic wrap. Let steam for 20 minutes; peel and seed.
2. Meanwhile, heat oil in a medium skillet over medium heat. Add almonds and garlic and sauté until golden, about 3 minutes.
3. Combine peppers, almonds, tomato, garlic, vinegar, and paprika in a food processor or blender and purée. Season with salt and cayenne pepper to taste. Serve right away, or refrigerate in an airtight container for up to 3 days.
PER SERVING: Net Carbs: 2 grams; Total Carbs: 3 grams; Fiber: 1 gram; Protein: 1 gram; Fat: 11 grams; Calories: 120
Alfredo Sauce
One of the simplest and best of all pasta sauces, Alfredo sauce is versatile enough to dress up steamed vegetables as well. For the best flavor, buy blocks of Parmesan and Pecorino Romano and grate them yourself.
Phases: 1, 2, 3, 4
Makes: 6 (¼-cup) servings
Active Time: 10 minutes
Total Time: 20 minutes
2 tablespoons unsalted butter
1½ cups heavy cream
½ cup grated Parmesan
¼ cup grated Pecorino Romano
1/8 teaspoon pepper
Pinch ground nutmeg
Melt butter in a medium saucepan over medium heat. Add cream and simmer until reduced to 1 cup, about 10 minutes. Remove from heat; stir in Parmesan, Pecorino Romano, pepper, and nutmeg until the cheeses have melted and sauce is smooth. Serve right away.
PER SERVING: Net Carbs: 2 grams; Total Carbs: 2 grams; Fiber: 0 grams; Protein: 4 grams; Fat: 28 grams; Calories: 280
VARIATION
Vodka sauce
Prepare Alfredo Sauce according to directions, adding 3 tablespoons tomato paste and 2 tablespoons vodka to the heavy cream before reducing.
Basic Tomato Sauce
This versatile sauce is great not just with meatballs or on low-carb or shirataki pasta, but also on sautéed zucchini, onions, or peppers.
Phases: 2, 3, 4
Makes: 6 (½-cup) servings
Active Time: 15 minutes
Total Time: 40 minutes
¼ cup extra-virgin olive oil
1 medium onion, finely chopped
½ medium celery rib, finely chopped
2 garlic cloves, chopped
1 teaspoon dried basil
1 (28-ounce) can crushed tomatoes
Salt and pepper to taste
1. Heat oil in a medium saucepan over medium heat. Add onion, celery, and garlic and sauté until the vegetables are very soft, about 6 minutes. Add basil and cook, stirring, 30 seconds.
2. Stir in tomatoes. Bring to a boil; reduce heat to medium-low and simmer, partially covered, until thickened, about 30 minutes. Season with salt and pepper and serve hot.
PER SERVING: Net Carbs: 9 grams; Total Carbs: 12 grams; Fiber: 3 grams; Protein: 2 grams; Fat: 10 grams; Calories: 140
Carbonara Sauce
This rich sauce is best for long strands of shirataki (or low-carb in later phases) pasta such as spaghetti or fettuccine. It can also be served over sautéed eggplant, onions, or peppers. Time the cooking so that the pasta or vegetable base is still very hot when you pour the sauce on. This allows the eggs to continue to cook and thicken.
Phases: 1, 2, 3, 4
Makes: 6 (¼-cup) servings
Active Time: 20 minutes
Total Time: 20 minutes
6 slices bacon, cut into ¼-inch pieces
2 garlic cloves, minced
¾ cup heavy cream
½ cup grated Parmesan
1/8 teaspoon pepper
2 large eggs
1. Cook bacon in a medium skillet over medium heat until crisp, about 6 minutes. Transfer bacon to a plate lined with paper towels; set aside. Spoon off all but 2 tablespoons fat; return skillet to heat. Add garlic and sauté until fragrant, about 30 seconds. Add cream, Parmesan, and pepper; simmer until cheese has melted, about 1 minute.
2. Meanwhile, lightly beat eggs in a medium bowl; slowly whisk hot cream mixture into eggs until completely combined. Return mixture to skillet over low heat; simmer, stirring constantly, until it begins to thicken, about 3 minutes. Remove from heat; stir in reserved bacon. Serve right away.
PER SERVING: Net Carbs: 2 grams; Total Carbs: 2 grams; Fiber: 0 grams; Protein: 8 grams; Fat: 17 gr
ams; Calories: 190
Basil Pesto
Despite its low carb content, this recipe is not coded for Induction because it contains nuts, but it is certainly appropriate after the first two weeks. Toasting the nuts enhances the flavor. Add more garlic if you prefer. Mix pesto with mayonnaise or cream cheese for a quick dip or thick sauce to spoon over fish, chicken, beef, or steamed vegetables. It’s also great atop slices of tomato and mozzarella.
Phases: 2, 3, 4
Makes: 4 (¼-cup) servings
Active Time: 10 minutes
Total Time: 10 minutes
3 cups tightly packed fresh basil leaves
1/3 cup pine nuts
1/3 cup grated Parmesan
1 garlic clove, peeled
½ teaspoon salt
1/3 cup extra-virgin olive oil
Combine basil, pine nuts, Parmesan, garlic, and salt in a food processor or blender; pulse until finely chopped. Add oil in a slow and steady stream with machine running; process until fairly smooth but not puréed. Serve right away, or refrigerate in an airtight container for up to 3 days or freeze for up to one month.
PER SERVING: Net Carbs: 1 gram; Total Carbs: 3 grams; Fiber: 2 grams; Protein: 5 grams; Fat: 29 grams; Calories: 280
VARIATION
Arugula-walnut pesto
Prepare Basil Pesto according to directions, substituting arugula for the basil and walnuts for the pine nuts.
Sun-Dried Tomato Pesto
A tasty twist on the classic Basil Pesto (page 217), this sauce can be mixed with sour cream or cream cheese for a tasty dip. Found near the produce section of the supermarket, dry-packed sun-dried tomatoes are much less expensive and fresher tasting than oil-packed ones.
Phases: 2, 3, 4
Makes: 8 (3-tablespoon) servings
Active Time: 10 minutes
Total Time: 15 minutes
¾ cup sun-dried tomatoes (not packed in oil)
2 cups boiling water
¼ cup water
¾ cup extra-virgin olive oil
½ cup basil leaves
¼ cup pine nuts, toasted
3 tablespoons grated Pecorino Romano
1 garlic clove
1. Combine sun-dried tomatoes and boiling water in a bowl; let stand until tomatoes are pliable, about 10 minutes. Drain; squeeze out excess liquid.
2. Combine tomatoes, water, oil, basil, pine nuts, Pecorino Romano, and garlic in a blender; pulse until fairly smooth. Serve right away, or refrigerate in an airtight container for up to 2 days or freeze for up to 1 week.