Atkins Recipes Phase 1

This is an Atkins Recipes Phase 1 for Chicken Alfredo that I found was just delicious, Lowcarber


Chicken Alfredo

2 tablespoons olive oil
1 teaspoon garlic powder or minced fresh garlic to taste
1/2 teaspoon rosemary (optional)
1/2 teaspoon marjoram (optional)
salt (optional)
black pepper (optinal)
1 package of 3 or 4 boneless skinless chicken breasts
8oz heavy whipping cream
1-2 tablespoons sour cream
3-5 oz parmesan cheese

*Note: these measurements are just approximate, I don’t ever use measuring cups or spoons, I just go by what looks right and how it tastes.

Cut chicken into bite sized pieces
season with ground spices and salt
heat sautee pan and add olive oil
add fresh garlic (if using)
add chicken, cook thoroughly
add cream, sour cream and parmesan cheese
taste test and adjust accordingly (your sauce will taste pretty close to the finished product almost immediately after adding all ingredients but allow for the sauce to cook a few minutes before adding anything)

Reduce heat to a simmer and cook for 10 minutes or until thickened, stirring occasionally.

You can add a couple drops of lemon juice if your sauce seems too thick.

I like to serve the chicken over baby spinach. You could try it with spaghetti squash or LC pasta.


This is an Atkins Recipes Phase 1 for Green Chile and Jack Chicken that I found was just scrumptious

Green Chile and Jack Chicken

1 tablespoon butter
1 tablespoon oil
2 cloves garlic — mashed
4 skinless boneless chicken breast halves (big ones)
1 cup chicken broth
4 ounces chopped green chiles — *see Note
2 teaspoons prepared mustard — *see Note
1 cup heavy cream
4 ounces Monterey jack cheese — shredded

In ovenproof skillet, melt butter with oil. Add garlic and chicken and saute 10 minutes, turning once. Remove chicken, pour off fat.

Add chicken broth and scrape up any browned bits on bottom of skillet. Return chicken to skillet. Add undrained chiles (or roast them yourself and then chop) and mustard (mild). Simmer, uncovered, until chicken is done, about 10-20* minutes. Liquid should cook down and be syrupy.
Add cream and simmer until thickened, about 5-15 minutes. Sprinkle with cheese. Place under broiler until cheese melts, about 30 seconds.


This is an Atkins Recipes Phase 1 for 5 Spice Wings that I havent tried yet but I’ll bet they are as good as they sound

5 Spice Wings – Cantonese Style

This recipe can be eaten hot or cold. You can store 5-7 wings in a ziplock bag and use it for snack.

50 Chicken Wings (middle part less drummetts and tips)
About 2KG

Marinade Ingredients:

2 Tbsp – Mustard (i.e French’s, Grey Poupon, whatever you have handy)
2 Tbsp – 5 spice powder (purchase in Chinese Dry Goods store or supermarket)
1 Tbsp – Dark Soy Sauce
1 tsp – Sesame Oil
Salt
Pepper

Soy Bath Ingredients:

3 Tbsp – Dark Soy Sauce
1/2 Cup – Light Soy Sauce
2 Tbsp – Sesame Oil
3 Cups – Hot Water – enough to cover

Rub salt over all wings
Rinse under cold water
Place wings on a cookie sheet and air dry for 30 minutes to one hour (or less depending where you live)
Put wings in mixing bowl and add mustard to coat wings
Add 5 Spice Powder and toss wings
Toss in Dark Soy
Mix in Sesame Oil
Ensure all wings are cover with marinade items
Cover and Refrigerate for 30 minutes; best if allow to marinate over night

Check if marinade is to your taste by taking 2 wings out after 1 hour and microwave in cover bowl on high for 90secs to 2 minutes.

Taste can be adjusted by adding Salt to the raw wings in marinade.

If too salty, it can be adjusted in the Soy Bath, just add more water and less Light Soy Sauce.

Cooking wings in the Soy Bath.
In a dutch oven or sauce pan, bring all the ingredients to boil under medium/high heat.
Add wings into pot and return to boil.
Immediately reduce heat to simmer.
Cover and cook 20-25 minutes, turning 2-3 times (careful not to pierce the skin).
Baste the wings so the colour is even.
Turn heat off and let wings sit for 20-30 minutes.
Remove wings from the Soy Bath and dry wings on platter until cool.

The wings are now ready for consumption. You can also let it cool and put in baggies and refrigerate for snacks for the rest of the week. Great for picnics also.

****You can SAVE / Reuse the Soy Bath if you plan to make more wings later on in the week. The more the sauce ages, the better the flavor developes.

SAVING Soy Bath
Strain and scoop off all fragments of chicken bone chips, etc.
**Bring Sauce to boil**
Cool and put the pot in the freezer
Wait about 2 hours (or until Sauce turn jello-y)
Use paper towel to skim off fat
Slice the Sauce Mold in quarters.
Unmold the Sauce Mold into a freezer ziplock bag and keep in freezer.

To use again; defrost in refreigerator and bring to boil. Throw in 1-2 Star Anise to revive flavor if desired.


This is an Atkins Phase 1 Recipes for Chicken Divine that I found was just “Divine”

Chicken Divine

This is one of my favorite recipes which usually has a can of Campbell’s condensed chicken soup in it but I modified it to make it more low carb. The ingredients sound a bit of an odd mixture but it is delicious I can tell you and very filling!!!

4 chicken breasts, cubed
broccoli florets
3 cloves garlic, chopped (or as little or much as you like)
2 tbs butter
3 tbs mayo
3 tbs heavy cream
I tbs mild curry powder
juice of half a lemon
paprika or cayenne
salt and pepper to taste

Steam broccoli till tender. Set aside.
Melt butter in pan, add garlic and chicken and gently saute for about 5 minutes.
In a bowl mix the mayo, cream, curry and lemon juice, season to taste. I never normally measure the ingredients just throw them in but you want the mixture to be fairly thick.
Put the broccoli in the bottom of an ovenproof dish, top with the chicken and juices and pour the sauce all over. Sprinkle with the cayenne or paprika and bake at 350 Deg F for 30-35 minutes or until golden and bubbling and chicken is cooked through.

These are just a few of the Atkins Phase 1 Recipes that I have found on lowcarber See link at top of article for more great recipes.


If you have any great recipes or dish ideas I would love to hear about them. Please leave a comment down below and Thanks for Visiting Atkins Phase 1

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4 thoughts on “Atkins Recipes Phase 1

  1. Yum! That Green Chile and Jack Chicken recipe looks awesome. It doesn’t even look like a ‘diet’ dish. I’ll try it this weekend.

  2. Thanks for the feedback Nicole. I liked it as well but I used the spaghetti squash I just wish it was in season more. Low carb lifestyle isn’t that hard as long as you find enough replacements for your regular pastas and high-carb. dishes, breads etc…. besure to check out my Facebook page https://www.facebook.com/AtkinsPhase1 and share your thoughts. Thanks again

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