Atkins Beef Stroganoff

Atkins Beef Stroganoff
Source: http://www.atkins.com/Recipes/aa.aspx

Yield: 4 servings

Prep Time: 15 Minutes
Cook Time: 25 Minutes

1 ¼ pounds skirt steak or beef tenderloin, cut into 2 x 1 strips
1/8 teaspoon salt
1/8 teaspoon pepper
2 tablespoons canola oil
1 tablespoon butter
½ cup finely chopped Spanish onion
3 ounce small white mushrooms
¼ cup dry red wine
1 cup beef broth (not low sodium)  or 3 tablespoons demi-glace mixed with 3/4 cup water
¼ cup sour cream
1 teaspoon Dijon mustard

Heat oven to warm setting. Sprinkle meat with salt and pepper.

In a large nonstick skillet heat oil over medium-high heat. Brown meat in batches, about 1 minute per side. Transfer to a platter and place in oven.

Melt butter in skillet; add onion and cook 3 minutes, until softened. Add mushrooms. Cook 10 minutes, stirring occasionally, until mushroom liquid evaporates.

Add wine; cook 5 minutes. Stir in beef broth and cook 10 minutes, until mushrooms are coated with a thick sauce. Stir in sour cream and mustard. Add meat and accumulated juices.

Reduce heat to low and cook 2-3 minutes, until meat is heated through. Season to taste with salt and pepper.


 

Servings	Calories	Fat	Carbs	Fiber	Protein
4	379	24.5	4	.5	32

 

Amount	Measure	Ingredient	Class
1 1/4	lb	beef, skirt or tenderloin	meat
2	Tbsp	oil, canola	baking
1	Tbsp	butter	dairy
1/2	cup	onion, Spanish	produce
3	oz	mushrooms	produce
1/4	cup	wine, red, dry	liquor
1	cup	broth, beef	canned
1/4	cup	sour cream	dairy
1	tsp	mustard, dijon	condiments

Taco-Stuffed Zucchini

Taco-Stuffed Zucchini
Source: http://ourlifeinfood.com/2011/01/17/taco-stuffed-zucchini/

Yield: 2 servings

2 6-inch zucchini
1/2 lb ground beef (or turkey/pork)
Taco seasoning (chili powder, paprika, cumin, garlic powder, oregano, coriander, salt, pepper)
1 roma tomato, cored and chopped
1/2 small onion, chopped
4 oz cream cheese, softened
1/2 cup cheddar cheese, freshly grated

Trim the ends from the zucchini, and slice them lengthwise in half. Using a paring knife, cut out the insides of the zucchini to form boat shapes. It helps to use a spoon to scrape and smooth out what you can’t do with a knife. Roughly chop the zucchini pieces that you have removed.

Brown the meat in a saute pan. Add a little bit of water and the taco seasoning. You can eyeball it – I use the largest amounts of chili powder, paprika, and cumin, followed by a sprinkling of all of the rest.

Add the onions, tomato, and zucchini pieces to the pan. Cook until most of the water released from the vegetables has evaporated.

Remove the pan from the heat. Mix in the softened cream cheese.

Place the zucchini in a baking dish, and stuff each one with some of the mixture. Leftover filling would make a fabulous dip!

Top with the grated cheddar. Carefully add about 1/4 inch water to the baking dish (so that the zucchini are sitting directly in the water). This will keep the zucchini from drying out while cooking and will result in the vegetable being tender (but not mushy).

Bake for approximately 25 minutes at 400 degrees.

Servings	Calories	Fat	Carbs	Fiber	Protein
2	688	49	18	3	45

 

Amount	Measure	Ingredient	Class
2	each	squash, zucchini, 6"	produce
1/2	lb	beef, ground	meat
1	Tbsp	taco seasoning	spices
1	each	tomato, roma	produce
1/2	each	onion, small	produce
4	oz	cheese, cream	dairy
1/2	cup	cheese, cheddar, shredded	dairy

Low Carb Swedish Meatballs

Low Carb Swedish Meatballs
Source: http://recipes.sparkpeople.com/recipe-detail.asp?recipe=466159

Yield: 3 servings

Meatballs:
3/4 lb. lean ground beef
1/4 tsp salt
1/4 tsp ground white pepper
1/8 tsp ground allspice
1 tsp grated onion
1 Tbs butter

Sauce:
3/4 cup beef broth, divided
1/2 cup sour cream
2 Tbs cold water
1/4 cup heavy whipping cream
1 Tbs dried parsley


Meatballs: Crumble meat into bowl, and add salt, white pepper, allspice, and onion. Mix well, using your hands. Form into small meatballs of uniform size, about 1 inch in diameter. Heat butter in a large skillet over medium heat, and brown meatballs. When they are browned on all sides, remove from skillet and place into a medium saucepan.

Sauce: Increase heat under skillet to high and deglaze with 1/4 cup of the beef broth. Add broth to saucepan containing meatballs, cover, and simmer about 5-7 minutes. Remove meatballs from pot and set aside. Add remaining 1/2 cup beef broth and bring to a boil. Add sour cream to boiling sauce, whisking constantly to avoid lumps. Reduce heat and simmer 5 minutes. Whisk in cream and simmer another 5 minutes until sauce is slightly thickened. Add parsley. Add meatballs to sauce to rewarm. Season to taste with salt and pepper. Serve over hot noodles, boiled potatoes, or rice.



 

Servings	Calories	Fat	Carbs	Fiber	Protein
3	451	39	2	0	22

 

Amount	Measure	Ingredient	Class
3/4	lb	beef, ground	meat
1/4	tsp	pepper, white	spices
1/8	tsp	allspice, ground	spices
1	tsp	onion	produce
1	Tbsp	butter	dairy
3/4	cup	broth, beef	canned
1/2	cup	sour cream	dairy
1/4	cup	heavy cream	dairy
1	Tbsp	parsley, dry	spices

Low-Carb, Gluten-Free Meatloaf with Bacon

Low-Carb, Gluten-Free Meatloaf with Bacon
Source: http://www.squidoo.com/killermeatloaf

Yield: 6 servings
Prep Time: 15 minutes
Total Time: 1 hour 15 minutes

2 lb ground beef
8-oz can tomato sauce
3 or 4 tbsp tamari sauce (soy sauce is fine if you are not avoiding gluten)
1 tbsp onion powder
1 tbsp dried parsley
salt & pepper to taste
3 or 4 cloves garlic minced very fine
2 eggs slightly beaten
1/2 to 3/4 cup Parmesan / Romano / other shaker-style cheese (or combine!)
1 slice chopped uncooked bacon

Mix all the ingredients together. Don't overhandle the meat, just mix enough to incorporate the ingredients.

Shape lightly into a casserole or other deep dish.

Bake uncovered at 350* for approximately one hour.

About 10 minutes before removing from oven, add a thick layer of grated cheese, preferably cheddar, and allow it to melt.

 

Servings	Calories	Fat	Carbs	Fiber	Protein
6	502	31	4	1	48

 

Amount	Measure	Ingredient	Class
2	lb	beef, ground	meat
8	oz	tomato sauce	canned
4	Tbsp	soy sauce, tamari	condiments
1	Tbsp	onion powder	spices
1	Tbsp	parsley, dry	spices
4	cloves	garlic	produce
2	each	eggs	dairy
3/4	cup	cheese, Parmesan	dairy
1	slice	bacon	meat
1/2	cup	cheese, Cheddar	dairy

Beef Burger with Feta and Tomato

Beef Burger with Feta and Tomato
Source: http://community.atkins.com/Recipes/DE1ED273-0C24-E011-9663-001EC9B2B3C8/Beef%20Burger%20with%20Feta%20and%20Tomato/Default.aspx

Prep time: 10 minutes
Cooking time: 12 minutes

1 Pound ground beef
1 green onion, chopped
1/2 Cup baby spinach
1/4 Cup tomato, slices
1/4 Cup Feta cheese, crumbled
1 1/2 Teaspoons fresh dill weed
1/2 Teaspoon salt
1/2 Teaspoon pepper

Combine ground beef, scallion, spinach, tomato, feta, dill, salt and pepper. Form into 4 patties.

Grill or pan-fry over medium-high heat for 6 minutes per side for medium doneness.

Servings	Calories	Fat	Carbs	Fiber	Protein
4	230.5	13.5	1.8	0.5	24.5

 

Amount	Measure	Ingredient	Class
1	lb	beef, ground	meat
1/4	cup	cheese, Feta	dairy
1 1/2	tsp	dill, fresh	produce
1	each	green onion	produce
1/2	cup	spinach, baby	produce
1/2	each	tomato	produce

Philly Cheeseburger Skillet Dinner

Philly Cheeseburger Skillet Dinner
Source: http://genaw.com/lowcarb/phillycheeseburger_skillet_dinner.html

Yield: 4 servings

1 pound ground beef
1 small onion, sliced, 3 ounces
8 ounces fresh mushrooms, sliced
1 green pepper, cut in strips, about 5 ounces
1 red pepper, cut in strips, about 5 ounces
1 clove garlic, minced
Salt and pepper, to taste
4 ounces American cheese, cut up, 6 slices

In a large skillet or wok, brown the meat with the onion; drain the grease. Add the mushrooms, green pepper and garlic. Stir-fry until the green peppers are tender-crisp, seasoning with salt and pepper. Stir in the cheese and cook over low heat until melted.



 

Servings	Calories	Fat	Carbs	Fiber	Protein
4	386	26	8	2	30

 

Amount	Measure	Ingredient	Class
1	lb	beef, ground	meat
1	each	onion, small	produce
8	oz	mushrooms, sliced	produce
1	each	bell pepper, green	produce
1	each	bell pepper, red	produce
1	clove	garlic	produce
4	oz	cheese, American	dairy

Variable Beef, Alfredo Style

Variable Beef, Alfredo Style
Source: https://docs.google.com/document/d/1nFFXn_Uve5uh0qtqdAa0HvpEqqwKn6K00Z773pgLmEw/edit?pli=1

Yield: 1 serving

5 oz cooked ground beef
1 cup frozen broccoli
1/4 cup Classico Sun-Dried Tomato Alfredo

Heat the beef and broccoli in the microwave for 3 minutes, or until hot.  Add sauce, stir to combine.

You can prepare a week's worth of this in advance by browning 2 pounds of ground beef at a time and portioning out into 6 containers.  You'll need 2-3 bags of broccoli.



 

Servings	Calories	Fat	Carbs	Fiber	Protein
1	470	29	8	2	42

 

Amount	Measure	Ingredient	Class
5	oz	beef, ground	meat
1	cup	broccoli	frozen
1/4	cup	Classico Sun-Dried Tomato Alfredo	condiments

Variable Beef, Salsa Style

Variable Beef, Salsa Style
Source: https://docs.google.com/document/d/1nFFXn_Uve5uh0qtqdAa0HvpEqqwKn6K00Z773pgLmEw/edit?pli=1

Yield: 1 serving

5 oz cooked ground beef
1 cup frozen broccoli
1/4 cup Herdez salsa (or other low-carb salsa brand)
1 Tbsp sour cream
1 oz shredded cheddar

Heat the beef and broccoli in the microwave for 3 minutes, or until hot.  Add salsa, sour cream, and cheddar, stir to combine.

You can prepare a week's worth of this in advance by browning 2 pounds of ground beef at a time and portioning out into 6 containers.  You'll need 2-3 bags of broccoli.

Servings	Calories	Fat	Carbs	Fiber	Protein
1	573	37	7	2	48

Amount	Measure	Ingredient	Class
5	oz	beef, ground	meat
1	cup	broccoli	frozen
1/4	cup	salsa, Herdez	condiments
1	Tbsp	sour cream	dairy
1	oz	cheese, Cheddar, shredded	dairy