BEEF STROGANOFF (379 cal.)
Net carbs: 3.5g.
Ingredients: 1 ¼ lb. skirt steak or beef tenderloin, cut into 2 x 1 strips; ? teaspoon salt; ? teaspoon pepper; 2 tablepoons canola oil; 1 tablespoon butter; ½ cup finely chopped Spanish onion; 3oz small white mushrooms; ¼ cup dry red wine; 1 cup beef broth (not low sodium); ¼ cup sour cream; 1 teaspoon Dijon mustard.
Heat the oven to warm setting. Sprinkle meat with salt and pepper. In a large nonstick skillet, heat oil over medium-high heat. Brown meat in batches, about 1 min per side. Transfer to a platter and place in oven. Melt butter in skillet; add onion and cook 3 min, until softened. Add mushrooms. Cook 10 min, stirring occasionally, until mushroom liquid evaporates.
Add wine and cook 5 min. Stir in beef broth and cook 10 min, until mushrooms are coated with a thick sauce. Stir in sour cream and mustard. Add meat and accumulated juices. Reduce heat to low and cook 2-3 min, until meat is heated through. Season with salt and pepper to taste.
BROCCOLI PARMIGIANO (114 cal.)
Net carbs: 4.5g.
Ingredients: 2 tablespoons virgin olive oil; 2 large cloves garlic finely minced; ¼ teaspoon crushed red pepper flakes; 2 lb broccoli florets; ¼ cup water; 2 tablespoons freshly squeezed lemon juice; 2 teaspoons fresh grated lemon zest; ? teaspoon salt; ? teaspoon freshly ground black pepper; ½ cup grated Parmesan cheese.
Broccoli florets have 6- to 9-inch stalks and scattered clusters of tiny broccoli-like buds. It has a more bitter taste than its more familiar cousin. It takes beautifully to sautéing or braising. Feel free to substitute broccoli in this recipe if you prefer. Cut a 2 lb. head of broccoli into small florets, then peel the stems and cut in ½-inch pieces.
In a large, deep skillet, heat oil over medium-high heat. Add garlic and pepper flakes; sauté 30 sec. Add broccoli florets, water, lemon juice and lemon zest; mix well. Cover skillet and cook over medium heat 8 min or until broccoli florets is crisp-tender. Season to taste with salt and freshly ground black pepper. Transfer to a serving dish and sprinkle with Parmesan.
CHOCOLATE MUDSLIDE (234 cal.)
Net carbs: 7.5g.
Ingredients: 1 cup heavy cream; ½ cup water; ½ cup sugar free chocolate syrup; 3 tablespoons cocoa powder; 1 teaspoon vanilla extract.
In a medium saucepan, combine cream, water, syrup and cocoa powder. Bring to a simmer and stir until cocoa powder dissolves. Remove from heat and stir in chocolate and vanilla extracts. Pour mixture into an 8” square pan. Freeze until almost solid, about 3 h.
To serve, break up frozen mixture, place in blender or food processor and blend until softened and slushy. Transfer to glasses and serve.
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