Atkins Recipes Easy

Ginger Glazed Chicken

CarbsPerServing: 3g total

Effort: Easy Ingredients:

1 tablespoon fresh ginger — grated

2 cloves garlic — minced

1 tablespoon brown Sugar Twin

1/8 teaspoon salt substitute

4 boneless skinless chicken breast

1/4 cup low sodium chicken broth

How to Prepare:

Preheat oven to 375. Combine first four ingredients in a bowl and mix thoroughly. Rub mixture on both sides of chicken. Place in glass baking dish. Add chicken broth to dish and bake 30-35 minutes until chicken is no longer pink.

NOTES: Counts for brown sugar twin not included.


SouthWestern Chicken Rolls

Serves: 4

CarbsPerServing: 9

Prep Time: prep 11 minutes/cooking time 25 minutes

Effort: Average Ingredients:

4 large boneless skinless chicken breast

1/4 tsp salt 4 oz. Monterey Jack cheese with jalapeno peppers

1/3 c. packaged plain bread crumbs2-3 tbs. all purpose flour

1 large egg

1 tbs. milk

1/4 c. vegetable oil

How to Prepare:

1~Preheat oven to 400. Place the chicken breast between sheets of wax paper or plastic wrap; using a mallat, pound each piece until it’s about a 1/4 inch thick. Sprinkle the chicken breast with salt.

2~Cut cheese into 4 strips. Place 1 strip of cheese in the center of each chicken breast. Fold the sides of the chicken over the cheese to enclose completely. Secure with wooden toothpicks, if necessary.

3~On two seperate sheets of wax paper, place bread crumbs and 2 tbs. of flour. In a pie plate , combine eggs and milk. Coat the chicken rolls first with the flour, then with the egg mixture, then with the bread crumbs.

4~In an oven safe skillet, heat oil over moderate heat. Cook the chicken rolls until lightly browned on all sides, 5 minutes. Place the skillet in the oven and bake until the chicken feels firm to the touch, 15 to 20 minutes. Remove the toothpicks. Serve with salsa if desired.



Serves: 1

CarbsPerServing: 27 total recipe

Effort: Easy


4 oz unsweetened chocolate 16 pks sugar twin

2 oz crushed pork rinds

How to Prepare: melt chocolate in microwave add sugartwin and microwave about 1 1/2 mins add crushed pork rinds pout into pan and let set up cut into 1 inch squares makes about 30 pieces




Serves: 2,10

CarbsPerServing: 0 Prep Time: 20 min.

Effort: Easy


3 lbs. chicken wings

6 T. Hot Sauce

1 Stick Butter2 qts. cooking oil

Lawry’s Seasoned Salt

How to Prepare:

WINGS: Cut whole wings at joints and discard tips. Sprinkle wings liberally with Lawry’s Seasoned Salt. Deep fry until golden brown and crispy. Drain on paper towels.

SAUCE: Combine melted butter and hot sauce in a large bowl, mix well. Add wings and coat evenly.

This recipe is for mild wings-add extra hot sauce for more heat.

Serve with bleu cheese and celery.


Easy Pina Colada Drink/Dessert


Effort: Easy


2 pineapple sugar free popsicles

1/4 cup cream1/2 teaspoon coconut extract rum — or rum extract to taste

How to Prepare:

Remove popsicles from the stick, break into pieces and place in glass. Pour cream and extracts/rum over popsicle and stir until mixture is completely combined. This will be the consistency of a frozen pina colada. NOTES: No count provided. The popsicles I use are 3 carbs per. variations include any other sugar free popsicle and the coconut extract and rum. Strawberry popsicles make a wonderful strawberry daiquiri.


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