Smart low-carb recipes such as chicken Parmesan with garlic-sauteed baby broccoli can leave you feeling filled without piling on more pounds.
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Smart low-carb recipes such as chicken Parmesan with garlic-sauteed baby broccoli can leave you feeling filled without piling on more pounds.

Low-carb diet helps reverse weight gain

Family Features

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The hustle and bustle of the holiday season – now a distant vision in the rearview mirror – led to over-indulging and deviating from a healthy lifestyle.

The NFL playoff season did the same, and the Super Bowl left you feeling even more stuffed.

The catch is you still want to eat well – especially in the cold, dark days of winter – while needing to reduce your carb and sugar intake to shed a few of the pounds you recently gained.

Numbers don’t lie. Numerous studies show that low-carb eating can be a healthy lifestyle option for people who want to lose or maintain their weight. When you control your carbohydrate intake, you start burning stored fat as your fuel source instead of carbohydrates.

Low-carb eating results in more effective weight loss and better health markers, such as a decrease in your risk of heart disease and diabetes. Plus, a low-carb lifestyle can be customized to your individual needs to help you lose weight and keep it off.

If you’re sticking to a low-carb diet, you might find it helpful to focus on all the foods you can eat with confidence while watching your carbs:

  • High-fiber vegetables.
  • Protein (fish/seafood, poultry, beef, pork, eggs, plant-based).
  • Healthy fats (olive oil, avocados, nuts, butter).
  • Dairy (cheese, Greek yogurt).
  • Low-glycemic fruits (berries, cherries, melon)

These recipes show how easy it is to make and enjoy low-carb dishes packed with flavor.

For more low-carb recipes, go to atkins.com.

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MAIN DISH

Chicken Parmesan With Garlic-Sauteed Baby Broccoli

20 ounces boneless, cooked chicken breasts

Salt and freshly ground black pepper, to taste

4 tablespoons extra-virgin olive oil, divided

15 ounces canned tomato sauce

1/2 teaspoon ground dried basil

1/4 teaspoon leaf oregano

1 teaspoon sucralose sweetener (sugar substitute)

1/4 cup grated Parmesan cheese

1 cup shredded whole milk mozzarella cheese

20 cups baby broccoli florets

1/2 teaspoon garlic

Heat oven to 350 degrees.

Using a meat mallet, pound out the chicken breasts until they are about 1/4- to 1/2-inch thick. Season with salt and freshly ground black pepper, and place into preheated skillet over medium-high heat with 2 tablespoons oil. Cook until brown on both sides, about 2 minutes per side, then layer into 8-by-8-inch baking pan.

In small bowl, combine the tomato sauce, basil, oregano, sucralose and Parmesan cheese. Mix with a spoon and pour over the chicken. Layer the mozzarella on top and bake 25 to 30 minutes, until cheese is melted and sauce is bubbly.

During the last 10 minutes of cooking the chicken, use the same skillet to saute baby broccoli. Over medium-high heat, add garlic and broccoli to the 2 remaining tablespoons of oil. Saute until the broccoli is crisp-tender, about 5 minutes.

Serve immediately with chicken.

Recipe courtesy of Atkins.

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SIDE DISH

Cauliflower-Cheddar Mash

1 cup cauliflower

1/4 cup shredded cheddar cheese

Salt and freshly ground black pepper, to taste

Steam cauliflower in a steamer basket over boiling water in medium-size covered sauce pot until tender, about 5 minutes. Remove to a bowl and mash with fork. Top with cheese and season to taste with salt and freshly ground black pepper.

Recipe courtesy of Atkins.

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SIDE DISH

Fresh Mozzarella Salad With Basil Pesto

4 cups arugula

1/4 cup basil pesto

2 pounds sliced whole milk mozzarella cheese

2 small whole red tomatoes, sliced

For the basil pesto

24 ounces basil

1/3 cup dried pine nuts

1/3 cup grated Parmesan cheese

1/2 teaspoon garlic

1/2 teaspoon salt

1/3 cup extra virgin olive oil

To prepare the pesto, combine the basil, pine nuts, Parmesan, garlic and salt in food processor or blender; pulse until finely chopped. Add oil in a slow and steady stream with the machine running; process until fairly smooth but not pureed.

Serve immediately or refrigerate in airtight container for up to 3 days or freeze for up to 1 month.

To prepare the salad, toss the arugula with 2 tablespoons of pesto. Mound onto serving plates. Top with alternating slices of mozzarella and tomato. Drizzle with the remaining pesto and serve.

Recipe courtesy of Atkins.

Comments

All those recipes sound good.

All those recipes sound good. I tried the cauliflower mashed potatoes in the South Beach Diet. It was good. I'll have to try it with the cheddar cheese. I agree that the low carb diets work. I've tried many diets over the years and seemed to have the most success with the low carb ones. One low carb diet I found in a grocery store magazine consisted of chicken, tuna, and salad. It worked until I got sick of eating the tuna. So, I switched to the Half Day Diet and lost the last 20 pounds, while still eating my favorite carbs at night. https://tinyurl.com/half-day-diet1

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