Read Online Dr. Atkins' New Diet Cookbook by Robert C. Atkins - Free Book Online
Authors: Robert C. Atkins
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servings
2 heads lettuce (any variety)
2 tomatoes, peeled and seeded
6 scallions, minced
1 tablespoon dry mustard
½ teaspoon garlic powder
1 tablespoon Dijon mustard
1 teaspoon seasoned salt
2 tablespoons olive oil
2 tablespoons tarragon vinegar
4 tablespoons vegetable oil
1 tablespoon mayonnaise
Wash lettuce, dry thoroughly, and tear into bite-size pieces.
Refrigerate.
Tomato Dressing
Chop tomatoes and mash with scallions until almost a paste. Add remaining ingredients except lettuce. Beat with wire whisk. Refrigerate.
When ready to serve, place lettuce in large salad bowl, pour dressing on top, and toss well. Serve immediately.
T OTAL G RAMS 28.0
G RAMS PER S ERVING 2.3
Not Just Another Tossed Salad
12 servings
2 pounds large shrimp, peeled and deveined
½ cup garlic oil
½ pound fresh spinach, washed and dried
1 small head Boston lettuce, washed and dried
½ 7¼-ounce can large black olives, pitted, drained, and sliced
½ cup diced celery
5 scallions, diced
6 radishes, sliced
½ cup diced raw cauliflower florets
1 avocado, pitted, peeled, and diced
8 slices cooked bacon, crisp and crumbled
2 soft-boiled eggs (2 minutes), peeled
½ cup lemon juice
¼ cup peanut oil
¼ cup Parmesan cheese
seasoned salt to taste
Sauté shrimp in garlic oil until they turn pink. Refrigerate while you prepare salad.
Tear spinach and lettuce leaves into bite-size pieces. Toss all vegetables and bacon together in bowl.
Make dressing by beating eggs, lemon juice, oil, cheese, and salt together.
Top salad with shrimp. Pour dressing over salad and serve.
T OTAL G RAMS 65.0
G RAMS PER S ERVING 5.4
Greek Salad
6 servings
1 large tomato, cubed
½ large green pepper, seeded and cubed
½ large cucumber, pared and cubed
½ 6-ounce can ripe pitted olives, drained
3 scallions, diced
2 tablespoons capers, drained
¼ pound feta cheese, crumbled
12 thin slices pepperoni
4 tablespoons olive oil
2 tablespoons wine vinegar
¼ teaspoon cracked pepper
½ teaspoon oregano
Combine tomato, pepper, cucumber, olives, scallions, capers, cheese, and pepperoni in salad bowl. Mix olive oil, vinegar, pepper, and oregano together in small bowl. Pour dressing over vegetables. Toss and serve.
T OTAL G RAMS 28.9
G RAMS PER S ERVING 4.8
Honeydew and Seafood
6 servings
1 1-pound honeydew melon
1 6½-ounce can tuna fish, drained
1 4½-ounce can shrimp, drained
1 medium cucumber, peeled and cubed
½ pound raw mushrooms, sliced
½ cup mayonnaise
2 tablespoons tomato sauce
½ teaspoon seasoned salt
Cut melon in half. Scoop out center using a melon baller or cube. Leave ¼-inch-wide rim on rinds. Cut each rind half into thirds.
In bowl combine tuna fish, shrimp (save a few for garnish), cucumber, mushrooms, and melon balls.
Combine mayonnaise, tomato sauce, and salt. Pour dressing over seafood mixture. Mix well.
Fill melon shells. Garnish with some shrimp.
If you prefer low fat, eliminate dressing, and use juice of 1 lemon.
T OTAL G RAMS 47.0
G RAMS PER S ERVING 7.8
Chicken Salad
2 servings
2 cups cooked chicken meat, peeled, boned, and diced
⅓ cup marinated artichoke hearts, drained
20 black olives, pitted
3 tablespoons onion, minced
1 tablespoon sweet butter, melted
2 tablespoons crème fraîche or sour cream
1 tablespoon mayonnaise
seasoned salt to taste
Toss first 5 ingredients together. Mix crème fraîche and mayonnaisetogether. Add to chicken mixture. Mix well. Season with salt.
Refrigerate.
T OTAL G RAMS 8.4
G RAMS PER S ERVING 4.2
Poached Salmon Salad
2 servings
whole leaves of 1 endive
1 small tomato, peeled and quartered
1 small ripe avocado, pitted, peeled, and diced
¼ small onion, diced (Vidalia when possible)
6 pitted black olives
2 salmon fillets, poached and cut into 1-inch strips
1 recipe Lime Dill Dressing
Wash and dry endive leaves. Chop tomato, avocado, onion, and olives together in a wooden chopping bowl. Poach salmon and allow it to come to room temperature.
Place endive
2 heads lettuce (any variety)
2 tomatoes, peeled and seeded
6 scallions, minced
1 tablespoon dry mustard
½ teaspoon garlic powder
1 tablespoon Dijon mustard
1 teaspoon seasoned salt
2 tablespoons olive oil
2 tablespoons tarragon vinegar
4 tablespoons vegetable oil
1 tablespoon mayonnaise
Wash lettuce, dry thoroughly, and tear into bite-size pieces.
Refrigerate.
Tomato Dressing
Chop tomatoes and mash with scallions until almost a paste. Add remaining ingredients except lettuce. Beat with wire whisk. Refrigerate.
When ready to serve, place lettuce in large salad bowl, pour dressing on top, and toss well. Serve immediately.
T OTAL G RAMS 28.0
G RAMS PER S ERVING 2.3
Not Just Another Tossed Salad
12 servings
2 pounds large shrimp, peeled and deveined
½ cup garlic oil
½ pound fresh spinach, washed and dried
1 small head Boston lettuce, washed and dried
½ 7¼-ounce can large black olives, pitted, drained, and sliced
½ cup diced celery
5 scallions, diced
6 radishes, sliced
½ cup diced raw cauliflower florets
1 avocado, pitted, peeled, and diced
8 slices cooked bacon, crisp and crumbled
2 soft-boiled eggs (2 minutes), peeled
½ cup lemon juice
¼ cup peanut oil
¼ cup Parmesan cheese
seasoned salt to taste
Sauté shrimp in garlic oil until they turn pink. Refrigerate while you prepare salad.
Tear spinach and lettuce leaves into bite-size pieces. Toss all vegetables and bacon together in bowl.
Make dressing by beating eggs, lemon juice, oil, cheese, and salt together.
Top salad with shrimp. Pour dressing over salad and serve.
T OTAL G RAMS 65.0
G RAMS PER S ERVING 5.4
Greek Salad
6 servings
1 large tomato, cubed
½ large green pepper, seeded and cubed
½ large cucumber, pared and cubed
½ 6-ounce can ripe pitted olives, drained
3 scallions, diced
2 tablespoons capers, drained
¼ pound feta cheese, crumbled
12 thin slices pepperoni
4 tablespoons olive oil
2 tablespoons wine vinegar
¼ teaspoon cracked pepper
½ teaspoon oregano
Combine tomato, pepper, cucumber, olives, scallions, capers, cheese, and pepperoni in salad bowl. Mix olive oil, vinegar, pepper, and oregano together in small bowl. Pour dressing over vegetables. Toss and serve.
T OTAL G RAMS 28.9
G RAMS PER S ERVING 4.8
Honeydew and Seafood
6 servings
1 1-pound honeydew melon
1 6½-ounce can tuna fish, drained
1 4½-ounce can shrimp, drained
1 medium cucumber, peeled and cubed
½ pound raw mushrooms, sliced
½ cup mayonnaise
2 tablespoons tomato sauce
½ teaspoon seasoned salt
Cut melon in half. Scoop out center using a melon baller or cube. Leave ¼-inch-wide rim on rinds. Cut each rind half into thirds.
In bowl combine tuna fish, shrimp (save a few for garnish), cucumber, mushrooms, and melon balls.
Combine mayonnaise, tomato sauce, and salt. Pour dressing over seafood mixture. Mix well.
Fill melon shells. Garnish with some shrimp.
If you prefer low fat, eliminate dressing, and use juice of 1 lemon.
T OTAL G RAMS 47.0
G RAMS PER S ERVING 7.8
Chicken Salad
2 servings
2 cups cooked chicken meat, peeled, boned, and diced
⅓ cup marinated artichoke hearts, drained
20 black olives, pitted
3 tablespoons onion, minced
1 tablespoon sweet butter, melted
2 tablespoons crème fraîche or sour cream
1 tablespoon mayonnaise
seasoned salt to taste
Toss first 5 ingredients together. Mix crème fraîche and mayonnaisetogether. Add to chicken mixture. Mix well. Season with salt.
Refrigerate.
T OTAL G RAMS 8.4
G RAMS PER S ERVING 4.2
Poached Salmon Salad
2 servings
whole leaves of 1 endive
1 small tomato, peeled and quartered
1 small ripe avocado, pitted, peeled, and diced
¼ small onion, diced (Vidalia when possible)
6 pitted black olives
2 salmon fillets, poached and cut into 1-inch strips
1 recipe Lime Dill Dressing
Wash and dry endive leaves. Chop tomato, avocado, onion, and olives together in a wooden chopping bowl. Poach salmon and allow it to come to room temperature.
Place endive
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