by Westman, Dr. Eric C. ; Phinney, Dr. Stephen D. ; Volek, Dr. Jeff S.
PER SERVING: Net Carbs: 3 grams; Total Carbs: 4 grams; Fiber: 1 gram; Protein: 2 grams; Fat: 24 grams; Calories: 240
Salsa Cruda
This uncooked tomato sauce is delicious over vegetables and makes a summery dish when tossed with grilled shrimp or chicken. If your tomatoes are on the acidic side, add ½ teaspoon granulated sucralose.
Phases: 1, 2, 3, 4
Makes: 10 (¼-cup) servings
Active Time: 15 minutes
Total Time: 45 minutes
4 medium tomatoes, seeded and chopped
¼ cup extra-virgin olive oil
3 tablespoons chopped fresh basil
1 tablespoon red wine vinegar
1 garlic clove, minced
½ teaspoon salt
¼ teaspoon pepper
Combine tomatoes, oil, basil, vinegar, garlic, salt, and pepper in a medium bowl. Let stand 30 minutes before serving.
PER SERVING: Net Carbs: 1.5 grams; Total Carbs: 2 grams; Fiber: 0.5 grams; Protein: 0 grams; Fat: 5.5 grams; Calories: 60
Tip: It’s a good idea to wear gloves to prevent skin irritation when chopping jalapeños. Also, be careful not to rub your eyes after touching the peppers.
Tomatillo Salsa (Salsa Verde)
Break out of your red salsa rut! This green salsa is tangy and slightly spicy and has a bit of crunch, too. If you haven’t experimented with tomatillo, a member of the tomato family that’s particularly low in carbs, this is a good first recipe to try.
Phases: 2, 3, 4
Makes: 12 (¼-cup) servings
Active Time: 15 minutes
Total Time: 15 minutes
1 pound tomatillos, husked and chopped
½ small red onion, finely chopped
¾ cup chopped fresh cilantro
2 tablespoons fresh lime juice
2 tablespoons extra-virgin olive oil
1 jalapeño, finely chopped (see note on page 219)
½ teaspoon salt
1/8 teaspoon pepper
Mix tomatillos, onion, cilantro, lime juice, oil, jalapeño, salt, and pepper in a medium bowl. Let stand 30 minutes to allow flavors to blend. Serve chilled or at room temperature. Refrigerate leftovers in an airtight container for up to 3 days.
PER SERVING: Net Carbs: 4 grams; Total Carbs: 6 grams; Fiber: 2 grams; Protein: 1 gram; Fat: 5 grams; Calories: 70
Hollandaise Sauce
This is the classic sauce for asparagus, broccoli, and Eggs Benedict, but don’t overlook it for fish and shellfish. This recipe calls for clarified butter—meaning the milk solids are removed, which makes the sauce more stable. If you prefer, simply melt the butter and add it in step 2 without straining it.
Phases: 1 2, 3, 4
Makes: 16 (2-tablespoon) servings
Active Time: 15 minutes
Total Time: 25 minutes
1½ cups (3 sticks) unsalted butter
3 large egg yolks
3 tablespoons water
1 tablespoon fresh lemon juice
½ teaspoon salt
1/8 teaspoon pepper
1. Line a sieve with a damp paper towel and set over a 2-cup measuring cup. Bring butter to a boil in a small saucepan over medium heat; cook until foam on top falls to the bottom and the butter begins to clear, about 8 minutes. Pour butter through sieve; set aside.
2. Combine egg yolks and water in the top of a double boiler set over (not in) simmering water set over medium-low heat; simmer until mixture has tripled in volume, about 3 minutes. Add butter in a slow and steady stream, whisking constantly until sauce thickens. Whisk in lemon juice, salt, and pepper; serve right away.
PER SERVING: Net Carbs: 0 grams; Total Carbs: 0 grams; Fiber: 0 grams; Protein: 1 gram; Fat: 18 grams; Calories: 160
Brown Butter Sauce
Butter cooked just until it browns has a lovely nutty flavor and aroma. This simple French classic pairs well with any white fish or scallops, eggs, and vegetables.
Phases: 1, 2, 3, 4
Makes: 4 (2-tablespoon) servings
Active Time: 10 minutes
Total Time: 10 minutes
½ cup (1 stick) unsalted butter
1 tablespoon lemon juice
½ teaspoon salt
1/8 teaspoon pepper
Melt butter in a small saucepan over medium heat; cook until butter begins to brown and smell nutty, about 5 minutes. Remove from heat; stir in lemon juice, salt, and pepper. Serve right away.
PER SERVING: Net Carbs: 0 grams; Total Carbs: 0 grams; Fiber: 0 grams; Protein: 0 grams; Fat: 23 grams; Calories: 200
COMPOUND BUTTERS AND OILS
Butter-Gil Blend
This mix is high in monounsaturated fats and includes some omega-3 fatty acids. It also has a nice mouthfeel and spreads the way soft margarine does. Serve on vegetables, fish, or meat.
Phases: 1, 2, 3, 4
Makes 32 (1-tablespoon) servings
Active Time: 5 minutes
Total Time: 5 minutes
1 cup (2 quarters) salted butter
½ cup light olive oil
½ cup canola oil
Blend butter and both oils in a food processor until smooth. Scrape into a container with a snap top. Keeps in the refrigerator for up to one month.
PER SERVING: Net Carbs: 0 grams; Total Carbs: 0 grams; Fiber: 0 grams; Protein: 0 grams; Fat: 16 grams; Calories: 110
Herb-Butter Blend
This savory version of the Butter-Oil Blend is delicious on vegetables, fish, and meats.
Phases 1, 2, 3, 4
Makes 32 (1-tablespoon) servings
Active Time: 7 minutes
Total Time: 7 minutes
½ teaspoon salt
1 teaspoon finely ground black pepper
½ cup light olive oil
2 cloves garlic, peeled
3 (3-inch) sprigs fresh oregano leaves, stemmed
5–10 fresh basil leaves
1 cup (2 quarters) salted butter
½ cup canola oil
Place salt, pepper, olive oil, garlic, oregano, and basil in a food processor. Pulse until herbs are finely ground and there are no visible specks of pepper (30–60 seconds total). Add butter and canola oil, blending until smooth. Scrape into a container with a snap top and refrigerate up to 1 month.
PER SERVING: Net Carbs: 0 grams; Total Carbs: 0 grams; Fiber: 0 grams; Protein: 0 grams; Fat: 12.5 grams; Calories: 110
Parsley Butter
Top vegetables or grilled meats and poultry with this seasoned butter or use it to cook eggs. Substitute a minced clove of garlic and a little onion if shallots aren’t available. Feel free to substitute chopped fresh cilantro for the parsley, lime juice for the lemon juice, and a pinch of cayenne pepper for the pepper.
Phases 1, 2, 3, 4
Makes: 4 (2-tablespoon) servings
Active Time: 10 minutes
Total Time: 2 hours, 10 minutes
6 tablespoons salted butter, at room temperature
1 small shallot (or garlic), minced
2 tablespoons minced parsley
2 teaspoons fresh lemon juice
¼ teaspoon salt
1/8 teaspoon pepper
Combine butter, shallot, parsley, lemon juice, salt, and pepper in a medium bowl; blend well to distribute ingredients thoroughly. Spoon seasoned butter onto waxed paper; roll paper around butter to form a log. Twist ends to secure butter; roll gently across counter to form an even cylinder. Refrigerate until chilled, at least 2 hours and up to 1 week. Slice into small pats and use as desired.
PER SERVING: Net Carbs: 1 gram; Total Carbs: 1 gram; Fiber: 0 grams; Protein: 0 grams; Fat: 17 grams; Calories: 150
Herb-Flavored Oil
Use herb oils to garnish vegetables, soups, and meats or in salad dressings.
Phases 1, 2, 3, 4
Makes: 16 (1-tablespoon) servings
Active Time: 10 minutes
Total Time: 8 hours
1 bunch fresh leafy herbs, such as basil, parsley, or cilantro
1 cup extra-vi
rgin olive oil or canola oil
1. Bring a large pot of salted water to a boil. Have a bowl of cold water ready. Add the herbs (stems and all) to the boiling water and leave until just softened and bright green, about 30 seconds. Drain and plunge into cold water to stop cooking. Drain again and pat dry with paper towels.
2. Combine herbs and oil in a blender. Blend until smooth. Transfer to a glass jar, cover and refrigerate 8 hours or overnight.
3. Strain oil through a fine-mesh sieve. Refrigerate oil in an airtight container for up to 1 week.
PER SERVING: Net Carbs: 0 grams; Total Carbs: 0 grams; Fiber: 0 grams; Protein: 0 grams; Fat: 14 grams; Calories: 130
SALAD DRESSINGS
To get the most monounsaturated fats and minimize your consumption of polyunsaturates, of which we already get plenty, make salad dressings with olive oil—use the extra-virgin type—and canola oil. A few of our dressings call for another oil to lend a certain flavor. In recipes that call for rice wine vinegar, be sure to use the unseasoned kind with no added sugar. For additional salad dressings, such as Lemon Vinaigrette, Green Goddess Dressing, and Garlic Ranch Dressing, go to www.atkins.com/recipes.
Caesar Salad Dressing
This is the classic dressing for a Caesar salad made with Romaine, but it enlivens any salad greens. For a real treat, make this dressing with homemade Mayonnaise (page 208).
Phases: 1, 2, 3, 4
Makes: 4 (2-tablespoon) servings
Active Time: 5 minutes
Total Time: 5 minutes
¼ cup mayonnaise
3 tablespoons grated Parmesan
1 tablespoon anchovy paste
1 tablespoon fresh lemon juice
2 garlic cloves, finely chopped
2 teaspoons extra-virgin olive oil
1 teaspoon Worcestershire sauce
1 teaspoon Dijon mustard
½ teaspoon pepper
Hot pepper sauce
Combine mayonnaise, cheese, anchovy paste, lemon juice, garlic, oil, Worcestershire sauce, mustard, pepper, and hot sauce in a small bowl. Use right away or refrigerate in an airtight container for up to 2 days.
PER SERVING: Net Carbs: 1.5 grams; Total Carbs: 1.5 grams; Fiber: 0 grams; Protein: 2 grams; Fat: 15 grams; Calories: 150
Greek Vinaigrette
Serve this tangy lemon-garlic dressing on iceberg lettuce with some black olives, red onions, tomatoes, cucumbers, and feta cheese for a Greek salad. Add grilled shrimp to turn it into a hearty salad supper.
Phases: 1, 2, 3, 4
Makes: 4 (2-tablespoon) servings
Active Time: 7 minutes
Total Time: 7 minutes
6 tablespoons extra-virgin olive oil
1 garlic clove, finely minced
½ teaspoon dried oregano, crumbled
½ teaspoon salt
¼ teaspoon pepper
2 tablespoons fresh lemon juice
1 teaspoon red wine vinegar
Whisk together oil, garlic, oregano, salt, and pepper in a small bowl; whisk in lemon juice and vinegar. Use right away or refrigerate in an airtight container for up to 2 days.
PER SERVING: Net Carbs: 1 gram; Total Carbs: 1 gram; Fiber: 0 grams; Protein: 0 grams; Fat: 20 grams; Calories: 185
Hot Bacon Vinaigrette
Perfect for a winter meal, this hot dressing wilts the salad greens. Serve it over spinach, iceberg, tender chicory, or Romaine. Add a few hard-boiled eggs, and/or a little leftover roast chicken to make a filling lunch or a light dinner.
Phases 1, 2, 3, 4
Makes: 6 (2-tablespoon) servings
Active Time: 12 minutes
Total Time: 12 minutes
6 slices thick-cut bacon, cut into ¼-inch strips
¼ cup sherry vinegar
¼ cup extra-virgin olive oil
Salt and pepper
Brown bacon in a skillet over medium heat, stirring occasionally, until crisp, about 10 minutes. Using a slotted spoon, transfer to a paper towel-lined plate to drain; keep bacon fat in skillet. Add vinegar and oil; whisk, scraping up browned bits from bottom of pan. Season with salt and pepper to taste. Pour over greens while still hot.
PER SERVING: Net Carbs: 0 grams; Total Carbs: 0 grams; Fiber: 0 grams; Protein: 3 grams; Fat: 12.5 grams; Calories: 125
Tip: Instead of whisking salad dressing ingredients, you can use a blender or place them in a jar with a tight-fitting lid and shake it vigorously.
Sherry Vinaigrette
Serve this creamy dressing over spinach, watercress, arugula, or other dark leafy greens.
Phases: 1, 2, 3, 4
Makes: 6 (2-tablespoon) servings
Active Time: 3 minutes
Total Time: 3 minutes
2 tablespoons sherry vinegar
1 small shallot, minced
1 teaspoon Dijon mustard
½ teaspoon salt
¼ teaspoon pepper
6 tablespoons extra-virgin olive oil
Combine vinegar, shallot, mustard, salt, and pepper in a small bowl. Add oil in a slow, steady stream, whisking until dressing thickens. Use right away or refrigerate in an airtight container for up to 2 days.
PER SERVING: Net Carbs: 0.5 grams; Total Carbs: 0.5 grams; Fiber: 0 grams; Protein: 0 grams; Fat: 13.5 grams; Calories: 125
Creamy Coleslaw Dressing
This makes enough dressing for one small green cabbage or two 8-ounce bags of shredded cabbage.
Phases: 1, 2, 3, 4
Makes: 12 (2-tablespoon) servings
Active Time: 15 minutes
Total Time: 15 minutes
¾ cup mayonnaise
¼ cup sour cream
2 tablespoons cider vinegar
1 garlic clove, chopped
1 teaspoon caraway seeds
½ teaspoon salt
¼ teaspoon pepper
Combine mayonnaise, sour cream, vinegar, garlic, caraway seeds, salt, and pepper in a small bowl. After adding dressing to cabbage, cover and refrigerate for at least 30 minutes before serving.
PER SERVING: Net Carbs: 0.5 grams; Total Carbs: 0.5 grams; Fiber: 0 grams; Protein: 0 grams; Fat: 12 grams; Calories: 110
Fresh Raspberry Vinaigrette
If your berries are tart, you may want to add the noncaloric sweetener, but in-season berries are likely to be fine without it.
Phases: 2, 3, 4
Makes: 8 (2-tablespoon) servings
Active Time: 10 minutes
Total Time: 10 minutes
½ cup fresh raspberries
2 tablespoons water
3 tablespoons red wine vinegar
1 teaspoon granular noncaloric sweetener (optional)
1 shallot, minced
½ teaspoon salt
½ teaspoon pepper
½ cup extra-virgin olive oil
Purée raspberries and water in a blender; strain into a bowl. Stir in vinegar, noncaloric sweetener, shallot, salt, and pepper. Add oil in a slow stream, whisking until dressing thickens. Use right away or refrigerate in an airtight container for up to 2 days.
PER SERVING: Net Carbs: 1 gram; Total Carbs: 0 grams; Fiber: 1 gram; Protein: 0 grams; Fat: 14 grams; Calories: 130
Blue Cheese Dressing
Drizzle this thick and creamy dressing over iceberg lettuce or other salad greens, or serve as a dip for fresh vegetables or Buffalo chicken wings or atop cold roast beef. If you can, make the dressing a day ahead to let the flavors develop. Homemade Mayonnaise (page 208) produces scrumptious results.
Phases 1, 2, 3, 4
Makes: 14 (2-tablespoon) servings
Active Time: 10 minutes
Total Time: 10 minutes
4 ounces blue cheese, crumbled (1 cup)
½ cup mayonnaise
½ cup sour cream
1/3 cup heavy cream
1 tablespoon fresh lemon juice
½ teaspoon Dijon mustard
½ teaspoon pepper
Combine cheese, mayonnaise, sour cream, heavy cream, lemon juice, mustard, and pepper in a
medium bowl, mashing with a fork to break up the cheese. Use right away or refrigerate in an airtight container for up to 3 days.
PER SERVING: Net Carbs: 1 gram; Total Carbs: 1 gram; Fiber: 0 grams; Protein: 2 grams; Fat: 12 grams; Calories: 120
Italian Dressing
This traditional favorite achieves the perfect ratio of oil to vinegar. If you don’t have a garlic press, crush the cloves with the flat side of a knife and then mince them very finely.
Phases: 1, 2, 3, 4
Makes: 8 (2-tablespoon) servings
Active Time: 10 minutes
Total Time: 10 minutes
¾ cup extra-virgin olive oil
4 tablespoons red wine vinegar
2 tablespoons fresh lemon juice
2 garlic cloves, pressed
3 tablespoons minced fresh parsley
1 tablespoon minced fresh basil
2 teaspoons dried oregano
½ teaspoon red pepper flakes
¼ teaspoon salt
¼ teaspoon pepper
½ teaspoon granular noncaloric sweetener
Combine oil, vinegar, lemon juice, garlic, parsley, basil, oregano, red pepper flakes, salt, pepper, and sugar substitute in a jar with a tight-fitting lid; shake vigorously. (This can also be done in a blender.) Use right away or refrigerate in an airtight container for up to 3 days.
PER SERVING: Net Carbs: 1 gram; Total Carbs: 1 gram; Fiber: 0 grams; Protein: 0 grams; Fat: 21 grams; Calories: 200
Roasted Garlic-Basil Dressing
Roasted garlic emulsifies this creamy dressing, keeping it from separating into oil and vinegar. Roasting tames the garlic’s pungency, resulting in a paste that’s actually sweet. If you have a ceramic garlic roaster, use it instead of aluminum foil.
Phases: 1, 2, 3, 4
Makes: 15 (2-tablespoon) servings
Active Time: 10 minutes
Total Time: 90 minutes
1 large garlic bulb
1 cup plus 1 tablespoon extra-virgin olive oil, divided
1/3 cup unseasoned, unsweetened rice wine vinegar
10 fresh basil leaves
1 ounce grated Parmesan (optional)