Low Carb Recpies

Phase 1 – 2- 3- 4 (Atkins)

Cheese Baked Eggs, Meat & Cheese Rolls, and Baked Meatballs and Cauliflower

Retrieved from Atkins.com

Cheese Baked Eggs

Nutritional Information Per Serving:
Net Carbs: 2.4 grams
Total Carbs: 2.4 grams
Fiber: 0 grams
Protein: 20 grams
Fat: 32 grams
Calories: 310


* 2 large eggs at room temperature
* 2 tablespoons grated parmesan cheese
* 2 teaspoons sweet butter
* 2 tablespoons heavy cream
* Salt and pepper to taste


1. Preheat oven to 375 degrees F
2. Fill a baking dish halfway with boiling water
3. Place 1 teaspoon butter in the bottom of 2 custard cups. Carefully break an egg into each cup. Place 1 tablespoon of cream over each egg and top with cheese
4. Place custard cups in water bath in baking pan and place in oven. Bake for 10 minutes.
5. Salt and pepper to taste and serve immediately.

Meat & Cheese Rolls

Nutritional Information Per Serving:

Net Carbs: 1 grams
Total Carbs: 1 grams
Fiber: 0 gram
Protein: 8 grams
Fat: 9 grams
Calories: 120
Makes: 8 servings
Prep Time: 15 minutes
Total Time: 15 minutes

So simple you will want to keep a batch of these in the refrigerator all the time. Feel free to change up the meats and cheeses based on what ever you feel like! Another delightful combination is turkey and swiss or even turkey and pepper jack! The possibilities are endless!


* 6 thin slices ham/turkey
* 6 slices swiss cheese
* 6 half-sour pickle spears
* 2 tablespoons mayonnaise
* 2 tablespoons mustard
* 2 large lettuce leaves (optional)


1. Trim ham, cheese and pickles to equal lengths. Lay out ham slices, top with cheese slices.
2. Combine mayo and mustard; spread onto cheese. Lay pickle in center and roll up tightly.
3. You can roll these into lettuce leaves or cut into bite-sized pieces.

Baked Meatballs and Cauliflower

Nutritional Information Per Serving:

Net Carbs: 2 grams
Total Carbs: 2 grams
Fiber: 0 grams
Protein: 45 grams
Fat: 32 grams
Calories: 495
Makes: 4 servings
Prep Time: 10 minutes
Total Time: 45 minutes

Baking meatballs instead of frying them saves time and clean-up. These can easily be added to low carb tomato sauce.


* 1 tablespoon olive oil
* 1/2 onion, finely chopped
* 3 garlic cloves, minced
* 1/2 pound ground veal
* 1/2 pound ground beef
* 1/2 pound ground pork
* 1/2 cup grated Parmesan cheese
* 2 eggs
* 1/2 teaspoon salt
* 1/4 teaspoon pepper


1. Heat oven to 375°In a skillet, over high heat, cook onion 5 minutes, until softened; add garlic and cook 1 minute more. Transfer to a bowl and mix in ground meats, cheese, eggs, salt, and pepper.
2. Roll golf ball-size meatballs; arrange on a jelly roll pan. Bake 20-25 minutes, until browned and cooked through.

Nutritional Information
Per Serving:

Net Carbs: 3 grams
Total Carbs: 8 grams
Fiber: 5 grams
Protein: 3 grams
Fat: 7 grams
Calories: 97
Makes: 6 servings
Prep Time: 10 minutes
Total Time: 20 minutes


* 1 head cauliflower, separated into small florets
* 1 large roasted red pepper (homemade or jarred), rinsed and patted dry
* 10 Kalamata olives, pitted and sliced
* 2 tablespoons olive oil
* 2 tablespoons chopped parsley
* Salt and pepper

Not only do red peppers add color and flavor, they provide a dose of beta-carotene, a powerful antioxidant.


1. Bring a medium saucepan of lightly salted water to a boil. Cook cauliflower 6-7 minutes until tender but firm. While cauliflower is cooking, cut red pepper into thin strips.
2. Drain cauliflower. Mix in red peppers, olives, olive oil and parsley. Season to taste with salt and pepper.


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

  • Newest Blatherings

  • Pages

  • Top Clicks

  • Blog Stats

  • Advertisements
    %d bloggers like this: