Free Atkins Diet Recipes

Serves: 10
Carbs Per Serving: 27g total
Effort: Easy

Ingredients:

• 4 boneless skinless chicken breasts
• 1 pound fresh mushroom (sliced)
• 2 tablespoons butter
• 1/2 cup sour cream
• 1/4 teaspoon salt
• ground pepper
• 1/2 cup grated parmesan cheese
• Parsley Flakes

How to Prepare:
Place thawed chicken breasts in a 9X13 baking pan that has been
sprayed with non-stick cooking spray. Bake in 425 oven for 30-45
min. until done. During the last 10 minutes of baking saute
mushrooms in butter in a heavy skillet for 4 min. Stir in sour
cream, salt and pepper. Heat until bubbly. Spread mushroom mixture
on top of chicken breasts. Sprinkle top with cheese and parsley and
bake for an additional 10 min.

Serves:2-4 people (depending on how many drums you can eat!)
CarbsPerServing:3-4 (to be safe)
Prep Time:5 minute
Effort:Average
Ingredients:

• 3-4 chicken drumsticks
• 1 egg, beaten
• 1/4 cup Atkins bake mix (or other low-carb friendly baking mix)
• 2 tbsp Adobo (Goya preferred)
• salt and pepper

*for Italian style chicken, substitute 1/8 cup of grated parmesan/romano cheese w/ Italian seasonings for 1 tbsp of Adobo

How to Prepare:
Heat oven to 350. For best results, use glass bottom baking dish (if not available, cookie/baking sheets are fine too). No need to spray or butter.

Prepare chicken drumsticks (thaw, etc, if they have been in the freezer). Prepare two bowls, one w/ the beaten egg, the other with the Atkins mix — which includes the bake mix, adobo seasonings and liberal amounts of salt and pepper (to taste). (To those making-style, grate your parmesan/romano cheese into the bake mix, and add liberal amounts of Italian seasonings and adobo). Mix baking mix around till everything is well-blended. Dip chicken into egg batter, cover well. Take the egg-battered chicken and dip into bake mix, cover well. Take covered chicken drum and place into baking dish. Repeat for as many drums as needed. When completed, place into pre-heated oven. Baked for about 40-45 minutes.

Effort:Easy

Ingredients:

• 1 thin slice deli turkey*
• 1 thin slice deli swiss cheese*
• 1 spoonful of Philadelphia
• cream cheese2 fresh chilled asparagus spears
• 1 paper towel

How to Prepare:
Lay the turkey slice flat on the paper towel, put the swiss cheese slice on top of the turkey, spread the cream cheese on top of the swiss cheese, cut the asparagus spears into thirds and lay them horizontally on top of the cream cheese. Then at one end of the layer start rolling until you’re able to hold the roll in one hand, then place the paper towel around the roll-up, eat, and go.

*You can substitute the turkey and swiss with your favorite meat and cheese. Boar’s Head brand is my favorite deli meat and cheese: it’s low on sodium, has no preservatives, and offers varieties like peppered Turkey, Virgina baked ham, and jalapano mozzerella cheese.

Serves: 2-3
CarbsPerServing: 0g
Effort: Easy

Ingredients:

• 1 lb Boneless chicken breast
• 6 slices of bacon
• butcher string
• garlic powder
• black pepper

How to Prepare:
Season chicken breasts with pepper and garlic and let sit for about an hour. Wrap bacon around chicken and secure with butcher string.
Grill the rolls you just made over medium coals for about 20 minutes until chicken is done and bacon is crispy.

You should try this main course with a side of Blue Cheese Salad.