THE NEW ATKINS FOR A NEW YOU
Page 27
½ teaspoon salt
1 teaspoon pepper
2 tablespoons xylitol
1. Preheat the oven to 400°F. Trim the top ¼ inch off the garlic bulb to expose the cloves. Place on a large square of aluminum foil, drizzle the top with a tablespoon of olive oil, and close tightly to form a packet. Bake until garlic is very soft, about 45 minutes. Remove from oven and let cool at room temperature for about 25 minutes.
2. Place vinegar, basil, and grated Parmesan in food processor and pulse until very finely ground. Separate garlic into cloves. Squeeze roasted garlic out of skins into food processor and add olive oil, salt, and pepper. Process until smooth, 2 or 3 minutes. Refrigerate in a squeeze bottle or closed container for up to a week.
PER SERVING: Net Carbs: 1 gram; Total Carbs: 1 gram; Fiber: 0 grams; Protein: 0 grams; Fat: 20 grams; Calories: 180
Ranch Dressing
An all-American favorite, this homemade version of the creamy garlic-and-herb dressing is smooth and satisfying.
Phases: 1, 2, 3, 4
Makes: 8 (2½-tablespoon) servings
Active Time: 10 minutes
Total Time: 10 minutes
¾ cup mayonnaise
½ cup heavy cream
2 tablespoons chopped fresh parsley
2 tablespoons chopped chives
2 teaspoons fresh lemon juice
2 teaspoons Dijon mustard
1 garlic clove, minced
1 teaspoon chopped fresh dill
½ teaspoon salt
¼ teaspoon pepper
Whisk mayonnaise, cream, parsley, chives, lemon juice, mustard, garlic, dill, salt, and pepper in a small bowl. 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: 22 grams; Calories: 200
Sweet Mustard Dressing
Use this sweet-and-sour dressing to bring out the best in any salad containing meat or cheese, or to dress up steamed green vegetables.
Phases: 1, 2, 3, 4
Makes: 10 (2-tablespoon) servings
Active Time: 10 minutes
Total Time: 10 minutes
1/3 cup coarse-grain mustard
1/3 cup cider vinegar
¼ cup sugar-free pancake syrup
½ teaspoon salt
¼ teaspoon pepper
2/3 cup canola oil
Combine mustard, vinegar, syrup, 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: 1 gram; Total Carbs: 1 gram; Fiber: 0 grams; Protein: 1 gram; Fat: 15 grams; Calories: 140
Carrot-Ginger Dressing
This colorful dressing adds exotic flavor to iceberg lettuce, steamed green beans, or chicken, salmon, or low-carb or shirataki noodle salads.
Phases: 3, 4
Makes: 12 (3-tablespoon) servings
Active Time: 15 minutes
Total Time: 15 minutes
3 medium carrots, grated
3 tablespoons minced fresh ginger
¼ cup chopped white onion
¼ cup unseasoned, unsweetened rice wine vinegar
¼ cup water
1 tablespoon soy sauce
1 tablespoon dark sesame oil
1 teaspoon salt
½ teaspoon granular noncaloric sweetener
½ cup canola oil
Purée carrots, ginger, onion, vinegar, water, soy sauce, sesame oil, salt, and sugar substitute in a blender. With motor running, add oil in a slow, steady stream until dressing thickens. Use right away or refrigerate in an airtight container for up to 1 day.
PER SERVING: Net Carbs: 1 gram; Total Carbs: 2 grams; Fiber: 1 gram; Protein: 0 grams; Fat: 10 grams; Calories: 100
Creamy Italian Dressing
This creamy dressing, bold with aged cheese, herbs, and spices, might become your favorite. If you don’t have Italian seasoning on hand, use a combination of basil, oregano, and parsley instead.
Phases: 1, 2, 3, 4
Makes: 10 (2-tablespoon) servings
Active Time: 10 minutes
Total Time: 15 minutes
½ cup mayonnaise
½ cup white wine vinegar
2 tablespoons xylitol
¼ cup grated Parmesan
1 garlic clove, minced
2 teaspoons dried Italian seasoning
¼ teaspoon red pepper flakes
¼ teaspoon salt
¼ teaspoon pepper
2 tablespoons chopped fresh parsley
Whisk mayonnaise, vinegar, and xylitol in a medium bowl. Stir in Parmesan, garlic, Italian seasoning, pepper flakes, salt, pepper, and parsley until well blended. Let stand 5 minutes. Use right away or refrigerate in an airtight container for up to 3 days; stir before using.
PER SERVING: Net Carbs: 2 grams; Total Carbs: 2 grams; Fiber: 0 grams; Protein: 1 gram; Fat: 10 grams; Calories: 100
Parmesan Peppercorn Dressing
This simple dressing is especially good with shaved fennel or strongly flavored greens and vegetables. To crack whole peppercorns, place them under a heavy-bottomed pan and press down on them, or use a mortar and pestle.
Phases: 1, 2, 3, 4
Makes: 8 (2-tablespoon) servings
Active Time: 10 minutes
Total Time: 10 minutes
3 tablespoons fresh lemon juice
3 tablespoons grated Parmesan
1 garlic clove, chopped
1 teaspoon red wine vinegar
1 teaspoon granular noncaloric sweetener
1 teaspoon cracked black peppercorns
½ teaspoon salt
½ cup extra-virgin olive oil
Combine lemon juice, Parmesan, garlic, vinegar, sugar substitute, peppercorns, and salt 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 3 days.
PER SERVING: Net Carbs: 1 gram; Total Carbs: 1 gram; Fiber: 0 grams; Protein: 1 gram; Fat: 15 grams; Calories: 140
VARIATION
Lemon-Dill Vinaigrette
Prepare Parmesan Peppercorn Dressing according to directions, replacing the Parmesan with 1 tablespoon drained capers and 1 tablespoon chopped fresh dill.
French Dressing
Try this classic sweet-tart American salad dressing with crisp pieces of iceberg lettuce and wedges of sweet ripe tomatoes. If you don’t have garlic powder, crush one garlic clove with the flat side of a chef’s knife and add it to the dressing; remove and discard the garlic before serving or storing.
Phases: 1, 2, 3, 4
Makes: 10 (2-tablespoon) servings
Active Time: 10 minutes
Total Time: 10 minutes
½ cup low-carb ketchup
½ cup canola oil
¼ cup cider vinegar
1 tablespoon xylitol
½ teaspoon salt
¼ teaspoon garlic powder
Pinch cayenne pepper
Whisk ketchup, oil, vinegar, xylitol, salt, garlic powder, and cayenne pepper in a medium bowl. Use right away, or refrigerate in an airtight container for up to 3 days.
PER SERVING: Net Carbs: 1 gram; Total Carbs: 2 grams; Fiber: 1 gram; Protein: 0 grams; Fat: 11 grams; Calories: 110
Russian Dressing
Despite its name, this is an American recipe. It’s said that at one time it called for caviar as an ingredient, hence the name. You can also spoon it over cold sliced chicken or hard-boiled eggs.
Phases: 1, 2, 3, 4
Makes: 8 (2-tablespoon) servings
Active Time: 10 minutes
Total Time: 10 minutes
¾ cup mayonnaise
½ cup low-carb ketchup
1 tablespoon finely chopped onion
1 tablespoon chopped fresh parsley
2 teaspoons prepared horseradish
1 teaspoon Worcestershire sauce
Combine mayonnaise,
ketchup, onion, parsley, horseradish, and Worcestershire sauce in a bowl, mixing well. Use right away or refrigerate in an airtight container for up to 3 days.
PER SERVING: Net Carbs: 0 grams; Total Carbs: 1 gram; Fiber: 1 gram; Protein: 0 grams; Fat: 17 grams; Calories: 160
Tip: Heinz and other manufacturers make ketchup with no added sugar. If your grocery store doesn’t carry it, ask the manager to order it or purchase it online.
MARINADES AND RUBS
Unlike sauces and condiments, marinades and rubs work their magic before cooking. Marinades are liquids that usually contain an acidic ingredient—wine, vinegar, lemon or lime juice, or yogurt—and flavorings. Meat, chicken, fish, and even vegetables are soaked in marinades to heighten their flavors, and enzymes in the acids work to break down fibers. Tough cuts of meat may take several hours (or even days) to become tender when marinated, but delicate fish should be marinated briefly—no more than 20 or 30 minutes—or it may actually “cook” in the acid, giving your finished dish an unpleasant texture. Whether you’re marinating fish, tofu, vegetables, poultry, or meat, heed the instructions given in the recipe; if no times are given, err on the side of caution—figure 15 to 20 minutes for fish and tofu, 2 hours for chicken parts or thin steaks, 6 to 8 hours for roasts.
Rubs are dry mixtures of spices and sometimes herbs. As the name suggests, they’re rubbed onto cuts of meat or fish and allowed to permeate it before cooking. Ideally, you’ll have the time to let the rubbed meat stand overnight, but even a half hour will add flavor.
Latin Marinade
Garlic and lime, suggesting a Cuban mojo, flavor this marinade. It’s particularly good with all cuts of pork and chicken (marinate at least 2 hours and up to 24) and fish and shellfish (marinate no longer than 20 minutes).
Phases: 1, 2, 3, 4
Makes: 8 (2-tablespoon) servings (enough for 1½ to 2 pounds meat, fish, or vegetables)
Active Time: 5 minutes
Total Time: 5 minutes
5 garlic cloves, peeled
¼ cup fresh lemon juice
2 tablespoons fresh lime juice
2 tablespoons chopped cilantro leaves
½ small onion, chopped
1½ teaspoons grated orange zest
¾ teaspoon dried oregano
1½ teaspoons salt
¾ cup canola oil
Combine garlic, lemon juice, lime juice, cilantro, onion, orange zest, oregano, and salt in a blender; blend until smooth. Add the oil and pulse to combine.
PER SERVING: Net Carbs: 2.5 grams; Total Carbs: 3 grams; Fiber: 0.5 gram; Protein: 0.5 gram; Fat: 21 grams; Calories: 190
Tip: Many of the ingredients in marinades and rubs contain carbohydrates, but since you usually discard the marinade, you’ll actually consume only negligible amounts.
Asian Marinade
Try this simple marinade with chicken kebabs, salmon or tuna steaks, pork chops, or beef tenderloin. Marinate chicken and meat for up to 24 hours, fish for up to 2 hours.
Phases: 1, 2, 3, 4
Makes: 6 (2-tablespoon) servings (enough for 1 to 1½ pounds meat, fish, or vegetables)
Active Time: 5 minutes
Total Time: 5 minutes
½ cup soy sauce
2 tablespoons unseasoned rice wine vinegar
2 tablespoons xylitol
1 tablespoon grated peeled ginger
2 garlic cloves, minced
2 teaspoons dark sesame oil
2 tablespoons canola oil
Combine soy sauce, vinegar, sugar substitute, ginger, garlic, and sesame oil in a bowl. Slowly whisk in canola oil until combined.
PER SERVING: Net Carbs: 5 grams; Total Carbs: 5 grams; Fiber: 0 grams; Protein: 1.5 grams; Fat: 4 grams; Calories: 60
Tip: Discard marinades after soaking food. Even if you’ve refrigerated it, the marinade may harbor potentially harmful bacteria. If you want to use the marinade as a basting sauce or to pass it at the table, it’s much safer to reserve some before adding the food, or to make a fresh batch.
Chipotle Marinade
Chipotles en adobo are available in cans in the Mexican food sections of most supermarkets. This pastelike marinade is terrific on bone-in chicken, short ribs, all pork cuts. and boneless, skinless turkey cutlets.
Phases: 1, 2, 3, 4
Makes: 4 (2-tablespoon) servings (enough for about 1 pound meat, fish, or vegetables)
Active Time: 5 minutes
Total Time: 5 minutes
6 garlic cloves, minced
4 chipotles en adobo, finely chopped
2 teaspoons granular noncaloric sweetener
2 tablespoons fresh lime juice
2 tablespoons extra-virgin olive oil
2 teaspoons ground cumin
1 teaspoon salt
Combine garlic, chipotles, noncaloric sweetener, lime juice, oil, cumin, and salt in a bowl; mix well.
PER SERVING: Net Carbs: 2 grams; Total Carbs: 3 grams; Fiber: 1 gram; Protein: 1 gram; Fat: 8 grams; Calories: 80
Mediterranean Marinade
Rosemary, garlic, and lemon are the base of this versatile marinade. It’s great on just about anything you grill, broil, sauté, or roast, but particularly chicken, veal chops, eggplant slices, mild-flavored whole fish such as snapper or bass, and sea scallops. Because it’s low in acid, even fish and shellfish can be marinated in it for up to 24 hours.
Phases: 1, 2, 3, 4
Makes: 4 (2-tablespoon) servings (enough for about 1 pound meat, fish, or vegetables)
Active Time: 5 minutes
Total Time: 5 minutes
2 tablespoons Dijon mustard
2 tablespoons fresh chopped rosemary leaves
3 garlic cloves, peeled
1 teaspoon grated lemon zest
½ teaspoon ground fennel
½ teaspoon pepper
1 teaspoon salt
½ cup extra-virgin olive oil
Combine mustard, rosemary, garlic, lemon zest, fennel, pepper, and salt in a blender. With the motor running, slowly drizzle in the oil until incorporated.
PER SERVING: Net Carbs: 1 gram; Total Carbs: 2 grams; Fiber: 1 gram; Protein: 1 gram; Fat: 29 grams; Calories: 270
Hearty Red Wine Marinade
Steaks, venison, bison or other game, thick onion slices, and summer squash are among the foods that stand up well to this full-flavored marinade. Substitute a small onion for the shallot if you wish.
Phases: 1, 2, 3, 4
Makes: 8 (2-tablespoon) servings (enough for 1½ to 2 pounds meat, fish, or vegetables)
Active Time: 5 minutes
Total Time: 5 minutes
½ cup dry red wine
¼ cup extra-virgin olive oil
2 tablespoons red wine vinegar
1 medium shallot, chopped
1 garlic clove, minced
2 teaspoons granular noncaloric sweetener
10 juniper berries (optional)
2 teaspoons chopped fresh rosemary leaves
¼ teaspoon coarsely ground black pepper
¾ teaspoon salt
Combine wine, oil, vinegar, shallot, garlic, sugar substitute, juniper berries, rosemary, pepper, and salt in a bowl; mix well.
PER SERVING: Net Carbs: 1 gram; Total Carbs: 1 gram; Fiber: 0 grams; Protein: 0 grams; Fat: 7 grams; Calories: 80
Tip: A clean coffee grinder is ideal for grinding whole spices. To clean it, tear up a slice of bread and whirl it in the machine to form crumbs. The bread will absorb the coffee grounds and oils. Repeat after you’ve ground the spices to absorb their oils.
BBQ Rub
Use this simple rub to spice up meats before grilling, and for roasting as well. Its flavor pairs beautifully with Barbecue Sauce (page 212). Rub this on ribs before cooking, and then baste the ribs with the sauce during the last 10 to 20 minutes of grilling or cooking.
Phases: 1, 2, 3, 4
Makes: 12 (1-tablespoon) servings (enough for 3½ to 4 pounds meat or fish)
Active Time: 5 minutes
Total Time: 5
minutes
2 tablespoons ground cumin
2 tablespoons garlic powder
2 tablespoons onion powder
2 tablespoons xylitol
1½ tablespoons chili powder
1½ tablespoons pepper
1 tablespoon salt
1 teaspoon powdered mustard
1 teaspoon ground allspice
Combine cumin, garlic powder, onion powder, xylitol, chili powder, pepper, salt, mustard, and allspice in a bowl; mix well.
PER SERVING: Net Carbs: 3 grams; Total Carbs: 4 grams; Fiber: 1 gram; Protein: 1 gram; Fat: 0.5 gram; Calories: 20
Tip: You can store extra spice rub mixtures in an airtight container in a cool place for up to two months.
Moroccan Rub
This exotic mix is a great flavor booster for lamb, shrimp, and chicken.
Phases: 1, 2, 3, 4
Makes: 6 (1-tablespoon) servings (enough for about 2 pounds meat or fish)
Active Time: 5 minutes
Total Time: 5 minutes
2 tablespoons plus 2 teaspoons ground cumin
4 teaspoons ground coriander
4 teaspoons salt
2 teaspoons pepper
2 teaspoons ground ginger
2 teaspoons dried oregano
1½ teaspoons granular noncaloric sweetener
1 teaspoon ground cinnamon
Combine cumin, coriander, salt, pepper, ginger, oregano, sugar substitute, and cinnamon in a bowl; mix well.
PER SERVING: Net Carbs: 1 gram; Total Carbs: 3 grams; Fiber: 2 grams; Protein: 1 gram; Fat: 1 gram; Calories: 25
Tip: After food has marinated in a dry rub, remove as much as possible, along with any juices released, before cooking to ensure browning.
Cajun Rub
This is a classic “blackening” rub for fish steaks such as tuna or swordfish or fillets such as catfish and snapper, but it also works well for poultry or pork chops.
Phases: 1, 2, 3, 4
Makes: 8 (1-tablespoon) servings (enough for about 3 pounds meat or fish)
Active Time: 5 minutes
Total Time: 5 minutes
2 tablespoons plus 2 teaspoons paprika
2 tablespoons dried oregano
1 tablespoon garlic powder
1 tablespoon salt
1 teaspoon dried thyme