Thread: Spring Recipes from the Atkins Center

Mar 10, 2004 13:11 ET

Controlled-Carbohydrate Nutrition & Food Newsletter

Volume 1, Issue XII March 2004

NEW YORK, March 10 /PRNewswire/ -- Living a controlled-carbohydrate lifestyle during the spring season incorporates a new array of foods to enjoy while doing Atkins. It is a great time for seasonal fruits and vegetables. Even though most fruits and vegetables are available for the greater part of the year, they still taste better in season and are certainly less expensive. Savoring seasonal produce allows us to enjoy flavors at their peak and adds a natural variety to our eating patterns.


March is a perfect time to enjoy fresh salads and vegetables along with tasty sandwiches. You can make a complete meal of these combos, which have been paired to bring out complementary flavors and textures.


The March issue of the Controlled-Carbohydrate Nutrition & Food Newsletter, provided by Atkins Health & Medical Information Services (AHMIS), incorporates featured low-carbohydrate foods with a selection of Atkins- friendly recipes. We stand ready to provide you with any additional information, images, the latest research studies and access to interviews with our experts. Visit www.atkins.com for information about maintaining a controlled-carbohydrate lifestyle.


TAKE ADVANTAGE OF ATKINS WITH THESE FEATURED PRODUCTS


March's featured foods are part of a growing line of controlled- carbohydrate products from Atkins Nutritionals, Inc. Please visit www.atkins.com to see the entire selection of new Atkins(R) ingredients, convenience foods and snacks. We will gladly provide you with samples of these and any other Atkins(R) products shown on the Web site upon request.


Atkins Bakery(TM) Sandwich, Dinner and Hot Dog Rolls


New Atkins Bakery(TM) Sandwich, Dinner and Hot Dog Rolls complement your favorite controlled-carbohydrate meals without loading up on carbs. High in fiber (7-9 times more than most traditional rolls), the Atkins Bakery(TM) Rolls contain no hydrogenated oils or added sugar. Each roll contains 5 grams of Net Carbs or less.


Atkins Endulge(TM) Peanut Caramel Cluster


For those who crave a sweet snack without chocolate, Atkins(R) introduces the Endulge(TM) Peanut Caramel Cluster. Rich nougat wrapped in caramel and roasted peanuts, the Peanut Caramel Cluster contains no added sugar or hydrogenated oils. This satisfying treat has only 1 gram of Net Carbs per serving.


Atkins Quick Quisine(TM) Cookie Mixes


Low-carb followers can now enjoy the taste of a warm chocolate chip cookie-freshly baked and just out of the oven. Atkins Quick Quisine(TM) Cookie Mixes, available in chocolate chip and chocolate chocolate chip, will satisfy your cookie cravings. Sweetened with sucralose, Splenda(R) brand, each 8-oz. pouch makes approximately one dozen 2-inch cookies, with only 6 grams of Net Carbs per two cookies. Just add butter, an egg and water -- they'll bake in less than 15 minutes.


QUICK TIPS
* When possible, buy fresh cold cuts from the deli counter, rather than
prepackaged ones. Baked ham, smoked turkey, corned beef and sliced
roast beef are great to have on hand for snacks and salad additions.
Nitrate-free salami or pepperoni are also good occasional treats, as
is the more exotic prosciutto di Parma.
* Try to keep several types of cheese in your refrigerator. Fresh cheeses
include cottage cheese, ricotta, chevre and mascarpone. They are
terrific for breakfast or dessert with a sprinkling of chopped nuts
and berries. Semi-soft cheeses such as Brie and Camembert are
delicious with low-carb crackers and toasted protein bread. Firmer
cheeses, such as Gruyere, Parmesan, Gouda and cheddar can be eaten by
themselves. Blue cheeses -- think of Roquefort, Gorgonzola and Maytag
Blue -- pair well with salads and make wonderful sauces for
vegetables.


LOW-CARB SALAD AND SANDWICH RECIPES THAT INCORPORATE FRESH SPRINGTIME
VEGETABLES


Atkins Nutritionals Food Editor Stephanie Nathanson provides these Atkins- friendly recipes for a low-carbohydrate approach to preparing delicious salads and sandwiches.


A Different Chopped Salad


Just a small amount of wild rice adds a delightfully chewy texture to this easy chopped salad. It can be made up to three days ahead. This recipe is appropriate for Atkins followers in the Pre-Maintenance and Maintenance phases.


Servings: 8
Prep time: 20 minutes
Bake/Cook time: 7 minutes

Per Serving:
Carbohydrates: 11g
Net Carbs: 8g
Fiber: 3g
Protein: 4g
Fat: 6g
Calories: 108

Ingredients:
2 tablespoons olive or vegetable oil
1 tablespoon red wine vinegar
3/4 teaspoon salt
1/2 cup very thinly sliced red onion
1 1/2 pounds fresh green beans, trimmed
1 small head radicchio, coarsely chopped
3/4 cup cooked wild rice (about 1/3 cup raw)
1/2 cup extra-creamy or regular blue cheese, crumbled

Directions:
1. In a large bowl, combine oil, vinegar and salt; stir in onion and let
stand until beans are ready.
2. In lightly salted boiling water, cook green beans 7 to 8 minutes,
until tender but still bright green. Drain in a colander under cold
running water; shake to drain excess moisture. Stack in bundles and
cut into 1/2" pieces.
3. Place green beans, radicchio, rice and blue cheese in a large bowl;
toss with dressing to coat.

Open-Faced Cheddar Sandwiches Topped with Balsamic Red Onions

Mild-sweet and sour onions perfectly complement the flavor of cheddar. Try to purchase good-quality, aged cheddar for best results. This recipe is appropriate for all phases of Atkins.


Servings: 4
Prep time: 10 minutes
Bake/Cook time: 10 minutes

Per Serving:
Carbohydrates: 9.5g
Net Carbs: 5.5g
Fiber: 4g
Protein: 21.5g
Fat: 24g
Calories: 337

Ingredients:
1 tablespoon olive oil
1/2 cup thinly sliced red onion
1 tablespoon balsamic vinegar
1/2 teaspoon salt
1/4 teaspoon pepper
dash sugar substitute
8 ounces sharp cheddar cheese, thinly sliced
4 slices Atkins Bakery(TM) Rye bread, lightly toasted

Directions:
1. Heat oil in a small skillet over medium heat. Add onion; cook 5 to 7
minutes, until onion is softened and light brown. Stir in balsamic
vinegar, salt, pepper and sugar substitute. Cook 1 minute until
onions are well coated and glossy; remove from heat.
2. Heat broiler. Divide cheese over bread slices. Top each slice with one
quarter of the onion mixture. Broil 1 minute, 4" from heat source or
until cheese softens and starts to melt.


Confetti Salad with Ranch Dressing

Colorful and delicious, chopped salads are a change of pace from leafy greens. This recipe is appropriate for Atkins followers in the Ongoing Weight Loss, Pre-Maintenance and Maintenance phases.


Servings: 8
Prep time: 25 minutes

Per Serving:
Carbohydrates: 5g
Net Carbs: 3.5g
Fiber: 1.5g
Protein: 1g
Fat: 8.5g
Calories: 94

Ingredients:
Salad:
1 medium cucumber, seeded and chopped
1 bunch radishes (about 8), chopped
1 cup chopped celery
1 red bell pepper, chopped
1 small yellow squash, chopped
4 green onions, white and 1-inch green, chopped
1 carrot, chopped
1/2 recipe Garlic Ranch Dressing

Dressing:
3/4 cup mayonnaise
1/2 cup buttermilk
2 tablespoons chopped parsley
3/4 teaspoon onion powder
1 garlic clove, chopped
1 teaspoon Dijon mustard
1 teaspoon lemon juice
Salt

Directions for salad:
1. Combine salad ingredients in a large bowl. Just before serving, toss
with dressing (do not toss in advance or salad will become soggy).

Directions for dressing:
1. Combine all ingredients in a blender; puree until smooth. Season to
taste with salt and pepper.


Tuna Salad Sandwiches with Olive Spread, Tomatoes, and Pine Nuts

Olive spread, available in most well-stocked supermarkets or at gourmet food stores, gives this tuna sandwich a Mediterranean flavor. To toast pine nuts, place them in a small skillet over medium heat; cook 1 to 2 minutes, shaking the pan until the nuts are fragrant. This recipe is appropriate for Atkins followers in the Ongoing Weight Loss, Pre-Maintenance and Maintenance phases.


Servings: 4
Prep time: 10 minutes

Per Serving:
Carbohydrates: 15.5g
Net Carbs: 7g
Fiber: 8.5g
Protein: 22 g
Fat: 20.5g
Calories: 392

Ingredients:
8 slices Atkins Bakery(TM) Country White Bread, lightly toasted
4 tablespoons olive spread
2 cans (6 ounces each) tuna in oil, drained and flaked
2 tablespoons pine nuts, lightly toasted
2 tablespoons chopped fresh parsley
2 tablespoons olive oil
1 teaspoon red-wine vinegar
Salt
Freshly ground black pepper

Directions:
1. Spread each bread slice with 1/2 tablespoon olive spread. In a bowl,
mix tuna, pine nuts, parsley, olive oil and vinegar until ingredients
are very well combined. Season to taste with salt and pepper.
2. Spoon one-quarter of the tuna mixture on 4 slices of bread, olive
spread side up. Pat down gently with a spoon. Cover tuna mixture with
remaining bread slices, olive spread side down. Cut sandwiches in
half diagonally.


Need more options to follow a controlled carbohydrate lifestyle? Choose from hundreds of low-carbohydrate recipes in the Food and Recipes section at http://atkins.com/food/index.html.


Source: Atkins Health and Medical Information Services

Thank you for the recipe ideas, L.C. they sound excellent!