Cheddar Burger with Sauteed Mushrooms and Onions

Cheddar Burger with Sauteed Mushrooms and Onions

Another meal in the series of Atkins.com meal suggestions!  As a bit of an experiment I used the Atkins.com Customize-able Meal Planner and have been following it as closely as possible for my meals during the last week.  You can see my entire week of planned Induction meals HERE.

This was a decent basic meal but I was still a bit hungry afterwards since there's no sides.  Next time I will probably add a small side salad to accompany.  I used a pre-made frozen hamburger patty since I already had them in the freezer.  If you do, just make sure to check the ingredients for carby fillers or added sugars.  I also just pan fried instead of heating up the grill for just one burger. *INDUCTION FRIENDLY*

4 STARS
1 serving
3.7 net carbs per serving

6 oz ground beef chuck
2 TBSP chopped onion
4 button mushrooms, cleaned, trimmed and sliced
1 tsp virgin olive oil
1 slice Cheddar cheese

Grill burger to desired degree of doneness.  Meanwhile, sauté mushrooms and onions in a skillet with 1 teaspoon of virgin olive oil until soft and onions are tender.  To serve, place burger on plate, top with onions and mushrooms and then cheese.

Beef Huevos Rancheros

Beef Huevos Rancheros

This is my first meal in the series of Atkins.com meal suggestions!  As a bit of an experiment I used the Atkins.com Customize-able Meal Planner and have been following it as closely as possible for my meals during the last week.  You can see my entire week of planned Induction meals HERE.

This was good.  Nothing special but certainly edible and different from just plain eggs and bacon.  I thought it was just a bit bland and at least should have some hot sauce or salsa over it to give it an added punch of flavor.  FYI, the original recipe said to serve this over a slice of canadian bacon but I didn't have any so I just made a side of regular bacon.  Also, this was supposed to have fresh chopped cilantro over the top, which probably would have upped the flavor but I only had dried so that's what I used. I've had a bit of an internal debate about whether to give this 3 or 4 stars.  I have decided on 4 as I'm pretty sure I'd make this again, even though I'd certainly add more spices and/or some hot sauce next time.  *INDUCTION FRIENDLY*

4 STARS
4 servings
2.5 net carbs per serving

6 Oz ground beef
1/2 Cup canned green chili peppers
1/4 tsp garlic powder
1 tsp powdered chili pepper
1/4 tsp ground cumin
1/4 tsp oregano
1/4 tsp salt
1/4 tsp black pepper
4 oz canadian bacon, 4 slices (I used regular bacon)
4 large eggs
2 oz Cheese, cheddar, shredded
2 TBSP Herb, cilantro, leaves, fresh


The directions for this dish call for scrambled eggs, but you can also serve them fried or poached.
In a greased medium skillet, brown the beef over medium heat.
Stir in chiles, garlic, chili powder, cumin, oregano, salt and pepper. Cook 5–10 minutes to blend the flavors.
Lay the Canadian bacon slices over the top of the beef mixture to warm. Remove pan from heat and set aside.
In another skillet, scramble eggs until firm. 
Place 1 piece of Canadian bacon on each plate, top with a quarter of the beef mixture and a quarter of the eggs. Sprinkle with cheese and chopped cilantro. 

Phase 1, Week 1 Atkins.com Meal Planner

I recommend the Atkins website to so many people but really haven't delved into it myself (since I read the book). As a bit of an experiment I used their Customize-able Meal Planner and have been following it as closely as possible for my meals during the last week. I'm happy to say that most of their meals are pretty good tasting (if a bit basic), easy to make, and give you have the right amounts of carbs/fats/proteins for the day.

Phase 1, Week 1 Atkins.com Meal Planner
The photo above is what my meal plan was for Phase 1, Week 1.  I have reviews and photos for the following meals within the plan:
- Beef Huevos Rancheros (I used bacon instead of Canadian Bacon
- Cheddar Burger with Sauteed Mushrooms and Onions
- Atkins Chocolate Slushies (I made as a mousse)*
- Cheese n Chili Chops*
- Beef, Scallions and Red Bell Pepper Saute (I used pepper mix)*
- Bell Pepper Rings Filled with Eggs and Mozzerella*
- Cauliflower-Cheddar Mash*
- Eggs Scrambled with Sauteed Onions and Cheddar Cheese*
- Blue Cheese and Bacon Soup*
- Grilled Italian Chicken with Yellow Squash and Salad*
- Cheddar Omelet with Sauteed Onions*

*I put an asterisk* next to items that I have reviews coming soon for.  Once I have posted the recipe for an item, I will link to the recipe.*

*If you want to customize your own weekly meal plan on Atkins.com.  Go to:

http://community.atkins.com/Login.aspx

- Log In (or sign up if you are new)

- Click MEAL PLANNER tab towards the top middle of screen

- You should then see the default meals that Atkins.com has set up for you (if you have not logged in, it will give you a meal plan that is NOT customizable)

- If there is a meal you want to change, click on it, you will be taken to a daily view that will have an Edit button next to each meal

- Choose from any of the meals on the Recommended tab as a replacement.

Atkins.com Recipe Reviews

I've decided to go back to basics and take you along with me.  Starting Monday all I will be posting for the next couple of weeks are reviews of some nice basic meals from the Atkins.com Induction/Phase 1 list of recommended meals.  After that I will go back to experimenting with creating my own recipes.

I recommend the Atkins website to so many people but really haven't delved into it myself (since I read the book).  As a bit of an experiment I used their Customize-able Meal Planner and have been following it as closely as possible for my meals during the last week.  I'm happy to say that most of their meals are pretty good tasting (if a bit basic), easy to make, and give you have the right amounts of carbs/fats/proteins for the day.

Stay happy, healthy and LOW CARB!

- Low Carb Layla -

Green Beans with Bacon and Blue Cheese

Green Beans with Bacon and Blue Cheese

This was a nice change of pace as I normally just steam green beans with some lemon, in a DIJON SAUCE or I make them up with BACON AND ONIONS.  Someone mentioned throwing some blue cheese on top of them and I thought "Why not?".  The blue cheese was very strong but it was very good.  You really need to like blue cheese to enjoy this one.  I didn't even bother trying to feed it to the kids as I couldn't imagine them enjoying the strong flavor.  I'm not sure I'll make it again but it was fun and different and helped use up some of the blue cheese I have in my fridge. *INDUCTION FRIENDLY IF YOU OMIT THE WORCESTERSHIRE*

3 STARS
4 servings
5 net carbs per serving

3 slices of bacon
1/2 onion, sliced (sometimes I chop instead)
1 TBSP Worcestershire sauce (optional)
1/2 pound green beans (frozen or fresh, any cut.  NOT CANNED)
salt and pepper to taste
1 oz crumbled blue cheese

Cut bacon into small pieces.  I like to use kitchen scissors and cut all 3 slices at once.  Chop onion.  Cook bacon and onion together in a large skillet over medium heat, stirring occasionally.  While the bacon and onion is cooking, we will do a bit of a cheater method to start the green beans going.  If using fresh, wash first.  Put green beans (fresh or frozen) in a microwave safe bowl with about a TBSP of water.  Microwave for about 3-4 minutes to defrost/start the cooking process.  Once bacon looks close to done, add the green beans, worcestershire, salt and pepper to the skillet.  Stir occasionally.  If your green beans look like they are drying up a bit before they have softened, add a TBSP of water or beef broth at a time to keep moist until the green beans are soft.  Plate and immediately sprinkle blue cheese crumbles over. 

Tangy Crockpot BBQ Chicken

Tangy Crockpot BBQ Chicken

This was my first foray into making my own barbecue sauce and I'm so pleased with how it turned out!  The Hubs and me both really liked meal.  Next time I think I'll put this sauce on some grilled chicken, and yes there will be a next time!  I thought that the spice versus tang was spot on with this recipe so I might have to make some just to keep in the fridge in place of commercial sauces.  Keep in mind that this is a mustard based barbecue sauce versus tomato.  The mustard sauce has more of a tang and isn't quite as sweet.  It's also lower in carbs!

5 STARS
4 servings
4.5 net carbs per serving

1/3 cup granular Splenda (or your sweetener of choice)
1/2 cup prepared yellow mustard
1/3 cup real butter
1/2 cup red wine vinegar
1 tsp chipotle chili powder (can use chili or cayenne as replacement but adjust the amount to the spice level)
1 tsp Worcestershire sauce
1 TBSP liquid smoke
1/4 tsp dark molasses (optional but it helps give a brown sugar taste)
4 boneless skinless chicken breasts (fresh or frozen)

Sauce: Place all ingredients except chicken in a small saucepan and bring to a boil.  Once boiling, reduce heat and simmer for 20 minutes, stirring occasionally.  

Crockpot Chicken: Place 4 boneless skinless chicken breasts in a Crockpot (can be frozen or fresh).  Pour barbecue sauce over chicken.  Cook on low for 6-8 hours or high for 4-6 hours.  While still in Crockpot, shred chicken with two forks.  Cook for the shredded chicken for at least 30 minutes on low for flavors to penetrate the shreds.

Serve in a One Minute Bread bun, a low carb tortilla, over a bed of salad, over cauliflower faux-rice, etc.

*If just making the sauce then pour into container, let cool and then put in the fridge overnight for the flavors to fully meld.

Honey Dijon Zucchini

Honey Dijon Zucchini

I thought this was a pretty good side dish and a nice change of pace.  In full disclosure, no one else in my family liked this dish.  None of them really care for mustard flavored anything though, especially not when mixed with one of their least liked veggies.  Read through the ingredients and if it looks like something up your alley, give it a try.

3 STARS
4 net servings
2.5 net carbs per serving

1 tsp canola oil (or your oil of choice)
2 zucchini, sliced
1 tsp apple cider vinegar
1 tsp sugar free imitation honey (can be bought at most grocery stores, even Target & Walmart)
2 tsp dijon mustard
1 green onion, finely chopped
salt and pepper to taste

In a small bowl, mix together the apple cider vinegar, imitation honey, dijon mustard, green onion, salt and pepper.  In a large skillet, preheat oil over medium heat.  Saute sliced zucchini until softened but still crisp.  Add sauce and mix until coated and sauce is warmed.

Vanilla Coconut Iced Latte

Vanilla Coconut Iced Latte

Oh my this was good!  I'm out of most of my DaVinci Sugar Free Syrups so I started rummaging through my kitchen and decided that extracts might work.  Wow oh wow did they work!  Feel free to mix and match whatever extracts you have available and sound good in a latte.  I thought the vanilla and coconut tasted amazing together.  I sucked this bad boy down in about 10 minutes because it was just THAT good.  The amounts in the recipe fit my 24 ounce cup perfectly so adjust the amounts if you have a different size cup.

5 STARS
1 serving
4.5 net carbs per serving

12 oz pre-brewed coffee, chilled in fridge if you have time
1/4 c heavy cream
1/2 tsp pure vanilla extract
1/2 tsp coconut extract
3 packets Splenda granular
ice


Pour coffee over a glass full of ice (you can use less ice if your coffee is cooled).  Add remaining ingredients and stir.  If you'd like it more like a blended frapp, then you can throw it all in your blender with extra ice.  Yum!

Basil, Ham & Swiss Stuffed Chicken Breasts

Basil, Ham & Swiss Stuffed Chicken Breast

Wow oh wow the coating on these stuffed chicken breasts is good!  There is a nice crunch to them, just like back in the day when we made breadings bread crumbs or Shake n Bake.  I think it tastes way better than the carb-y way to make breaded chicken too.  The basil was a great addition to the class ham and swiss stuffing as well.  Feel free to leave it out if you don't have fresh basil easily available and it will be a more standard Chicken Cordon Bleu. *INDUCTION FRIENDLY*

5 STARS
2 servings
3.5 net carbs per serving


2 boneless, skinless chicken breasts
8 fresh basil leaves
1 green onion, finely chopped
2 slices deli ham (check label for sugars)
2 oz grated Swiss cheese (I like to grate it so it's easier to sprinkle on but you can cut into thin strips too)
2 TBSP mayonnaise
1 ounce pork rinds, finely crushed
2 ounce Parmesan cheese, finely grated
1/2 tsp dried Italian seasoning blend


Preheat oven to 375 degrees.  Butterfly chicken breasts. (slice breast in half horizontally, stopping right before it is completely cut through so when you unfold, it resembles a butterfly)  Place 4 basil leaves on each breast.  Place 1 slice of ham over basil leaves.  Sprinkle half of chopped green onions over ham on each breast.  Sprinkle half of grated swiss cheese over green onions on each breast.  Carefully roll up each breast and place in a casserole dish fold size down, spaced to make sure the breasts do not touch.  Place 1 TBSP of mayo over each breast, spreading to cover as much of the breast as possible.  In a separate small bowl, mix the crushed pork rinds, grated Parmesan cheese and Italian seasoning together.  Push/mash half of the breading mixture into the mayo, covering as much of each breast as possible.  Bake uncovered at 375 degrees for 40 minutes.