The New Atkins For A New You Part 22

Phases: 1, 2, 3, 4Makes: 10 (-cup) servingsActive Time: 15 minutesTotal Time: 45 minutes4 medium tomatoes, seeded and chopped cup extra-virgin olive oil3 tablespoons chopped fresh basil1 tablespoon red wine vinegar1 garlic clove, minced teaspoon salt teaspoon pepper Combine tomatoes, oil, basil, vinegar, garlic, salt, and pepper in a medium bowl. Let stand 30 minutes before serving.

PER SERVING: Net Carbs: 1.5 grams; Total Carbs: 2 grams; Fiber: 0.5 grams; Protein: 0 grams; Fat: 5.5 grams; Calories: 60 Tip: It's a good idea to wear gloves to prevent skin irritation when chopping jalapenos. Also, be careful not to rub your eyes after touching the peppers.

Tomatillo Salsa (Salsa Verde) Break out of your red salsa rut! This green salsa is tangy and slightly spicy and has a bit of crunch, too. If you haven't experimented with tomatillo, a member of the tomato family that's particularly low in carbs, this is a good first recipe to try.

Phases: 2, 3, 4Makes: 12 (-cup) servingsActive Time: 15 minutesTotal Time: 15 minutes1 pound tomatillos, husked and chopped small red onion, finely chopped cup chopped fresh cilantro2 tablespoons fresh lime juice2 tablespoons extra-virgin olive oil1 jalapeno, finely chopped (see note on page 219) teaspoon salt1/8 teaspoon pepper teaspoon pepper Mix tomatillos, onion, cilantro, lime juice, oil, jalapeno, salt, and pepper in a medium bowl. Let stand 30 minutes to allow flavors to blend. Serve chilled or at room temperature. Refrigerate leftovers in an airtight container for up to 3 days.

PER SERVING: Net Carbs: 4 grams; Total Carbs: 6 grams; Fiber: 2 grams; Protein: 1 gram; Fat: 5 grams; Calories: 70 Hollandaise Sauce This is the cla.s.sic sauce for asparagus, broccoli, and Eggs Benedict, but don't overlook it for fish and sh.e.l.lfish. This recipe calls for clarified b.u.t.ter-meaning the milk solids are removed, which makes the sauce more stable. If you prefer, simply melt the b.u.t.ter and add it in step 2 without straining it.

Phases: 1 2, 3, 4Makes: 16 (2-tablespoon) servingsActive Time: 15 minutesTotal Time: 25 minutes1 cups (3 sticks) unsalted b.u.t.ter3 large egg yolks3 tablespoons water1 tablespoon fresh lemon juice teaspoon salt1/8 teaspoon pepper teaspoon pepper1. Line a sieve with a damp paper towel and set over a 2-cup measuring cup. Bring b.u.t.ter to a boil in a small saucepan over medium heat; cook until foam on top falls to the bottom and the b.u.t.ter begins to clear, about 8 minutes. Pour b.u.t.ter through sieve; set aside.2. Combine egg yolks and water in the top of a double boiler set over (not in) simmering water set over medium-low heat; simmer until mixture has tripled in volume, about 3 minutes. Add b.u.t.ter in a slow and steady stream, whisking constantly until sauce thickens. Whisk in lemon juice, salt, and pepper; serve right away.

PER SERVING: Net Carbs: 0 grams; Total Carbs: 0 grams; Fiber: 0 grams; Protein: 1 gram; Fat: 18 grams; Calories: 160 Brown b.u.t.ter Sauce b.u.t.ter cooked just until it browns has a lovely nutty flavor and aroma. This simple French cla.s.sic pairs well with any white fish or scallops, eggs, and vegetables.

Phases: 1, 2, 3, 4Makes: 4 (2-tablespoon) servingsActive Time: 10 minutesTotal Time: 10 minutes cup (1 stick) unsalted b.u.t.ter1 tablespoon lemon juice teaspoon salt1/8 teaspoon pepper teaspoon pepper Melt b.u.t.ter in a small saucepan over medium heat; cook until b.u.t.ter begins to brown and smell nutty, about 5 minutes. Remove from heat; stir in lemon juice, salt, and pepper. Serve right away.

PER SERVING: Net Carbs: 0 grams; Total Carbs: 0 grams; Fiber: 0 grams; Protein: 0 grams; Fat: 23 grams; Calories: 200 COMPOUND b.u.t.tERS AND OILS.

b.u.t.ter-Gil Blend This mix is high in monounsaturated fats and includes some omega-3 fatty acids. It also has a nice mouthfeel and spreads the way soft margarine does. Serve on vegetables, fish, or meat.

Phases: 1, 2, 3, 4Makes 32 (1-tablespoon) servingsActive Time: 5 minutesTotal Time: 5 minutes1 cup (2 quarters) salted b.u.t.ter cup light olive oil cup canola oil Blend b.u.t.ter and both oils in a food processor until smooth. Sc.r.a.pe into a container with a snap top. Keeps in the refrigerator for up to one month.

PER SERVING: Net Carbs: 0 grams; Total Carbs: 0 grams; Fiber: 0 grams; Protein: 0 grams; Fat: 16 grams; Calories: 110 Herb-b.u.t.ter Blend This savory version of the b.u.t.ter-Oil Blend is delicious on vegetables, fish, and meats.

Phases 1, 2, 3, 4Makes 32 (1-tablespoon) servingsActive Time: 7 minutesTotal Time: 7 minutes teaspoon salt1 teaspoon finely ground black pepper cup light olive oil2 cloves garlic, peeled3 (3-inch) sprigs fresh oregano leaves, stemmed510 fresh basil leaves1 cup (2 quarters) salted b.u.t.ter cup canola oil Place salt, pepper, olive oil, garlic, oregano, and basil in a food processor. Pulse until herbs are finely ground and there are no visible specks of pepper (3060 seconds total). Add b.u.t.ter and canola oil, blending until smooth. Sc.r.a.pe into a container with a snap top and refrigerate up to 1 month.

PER SERVING: Net Carbs: 0 grams; Total Carbs: 0 grams; Fiber: 0 grams; Protein: 0 grams; Fat: 12.5 grams; Calories: 110 Parsley b.u.t.ter Top vegetables or grilled meats and poultry with this seasoned b.u.t.ter or use it to cook eggs. Subst.i.tute a minced clove of garlic and a little onion if shallots aren't available. Feel free to subst.i.tute chopped fresh cilantro for the parsley, lime juice for the lemon juice, and a pinch of cayenne pepper for the pepper.

Phases 1, 2, 3, 4Makes: 4 (2-tablespoon) servingsActive Time: 10 minutesTotal Time: 2 hours, 10 minutes6 tablespoons salted b.u.t.ter, at room temperature1 small shallot (or garlic), minced2 tablespoons minced parsley2 teaspoons fresh lemon juice teaspoon salt1/8 teaspoon pepper teaspoon pepper Combine b.u.t.ter, shallot, parsley, lemon juice, salt, and pepper in a medium bowl; blend well to distribute ingredients thoroughly. Spoon seasoned b.u.t.ter onto waxed paper; roll paper around b.u.t.ter to form a log. Twist ends to secure b.u.t.ter; roll gently across counter to form an even cylinder. Refrigerate until chilled, at least 2 hours and up to 1 week. Slice into small pats and use as desired.

PER SERVING: Net Carbs: 1 gram; Total Carbs: 1 gram; Fiber: 0 grams; Protein: 0 grams; Fat: 17 grams; Calories: 150 Herb-Flavored Oil Use herb oils to garnish vegetables, soups, and meats or in salad dressings.

Phases 1, 2, 3, 4Makes: 16 (1-tablespoon) servingsActive Time: 10 minutesTotal Time: 8 hours1 bunch fresh leafy herbs, such as basil, parsley, or cilantro1 cup extra-virgin olive oil or canola oil1. Bring a large pot of salted water to a boil. Have a bowl of cold water ready. Add the herbs (stems and all) to the boiling water and leave until just softened and bright green, about 30 seconds. Drain and plunge into cold water to stop cooking. Drain again and pat dry with paper towels.2. Combine herbs and oil in a blender. Blend until smooth. Transfer to a gla.s.s jar, cover and refrigerate 8 hours or overnight.3. Strain oil through a fine-mesh sieve. Refrigerate oil in an airtight container for up to 1 week.

PER SERVING: Net Carbs: 0 grams; Total Carbs: 0 grams; Fiber: 0 grams; Protein: 0 grams; Fat: 14 grams; Calories: 130 SALAD DRESSINGS.

To get the most monounsaturated fats and minimize your consumption of polyunsaturates, of which we already get plenty, make salad dressings with olive oil-use the extra-virgin type-and canola oil. A few of our dressings call for another oil to lend a certain flavor. In recipes that call for rice wine vinegar, be sure to use the unseasoned kind with no added sugar. For additional salad dressings, such as Lemon Vinaigrette, Green G.o.ddess Dressing, and Garlic Ranch Dressing, go to www.atkins.com/recipes.

Caesar Salad Dressing This is the cla.s.sic dressing for a Caesar salad made with Romaine, but it enlivens any salad greens. For a real treat, make this dressing with homemade Mayonnaise (page 208).

Phases: 1, 2, 3, 4Makes: 4 (2-tablespoon) servingsActive Time: 5 minutesTotal Time: 5 minutes cup mayonnaise3 tablespoons grated Parmesan1 tablespoon anchovy paste1 tablespoon fresh lemon juice2 garlic cloves, finely chopped2 teaspoons extra-virgin olive oil1 teaspoon Worcestershire sauce1 teaspoon Dijon mustard teaspoon pepperHot pepper sauce Combine mayonnaise, cheese, anchovy paste, lemon juice, garlic, oil, Worcestershire sauce, mustard, pepper, and hot sauce in a small bowl. Use right away or refrigerate in an airtight container for up to 2 days.

PER SERVING: Net Carbs: 1.5 grams; Total Carbs: 1.5 grams; Fiber: 0 grams; Protein: 2 grams; Fat: 15 grams; Calories: 150 Greek Vinaigrette Serve this tangy lemon-garlic dressing on iceberg lettuce with some black olives, red onions, tomatoes, cuc.u.mbers, and feta cheese for a Greek salad. Add grilled shrimp to turn it into a hearty salad supper.

Phases: 1, 2, 3, 4Makes: 4 (2-tablespoon) servingsActive Time: 7 minutesTotal Time: 7 minutes6 tablespoons extra-virgin olive oil1 garlic clove, finely minced teaspoon dried oregano, crumbled teaspoon salt teaspoon pepper2 tablespoons fresh lemon juice1 teaspoon red wine vinegar Whisk together oil, garlic, oregano, salt, and pepper in a small bowl; whisk in lemon juice and vinegar. Use right away or refrigerate in an airtight container for up to 2 days.

PER SERVING: Net Carbs: 1 gram; Total Carbs: 1 gram; Fiber: 0 grams; Protein: 0 grams; Fat: 20 grams; Calories: 185 Hot Bacon Vinaigrette Perfect for a winter meal, this hot dressing wilts the salad greens. Serve it over spinach, iceberg, tender chicory, or Romaine. Add a few hard-boiled eggs, and/or a little leftover roast chicken to make a filling lunch or a light dinner.

Phases 1, 2, 3, 4Makes: 6 (2-tablespoon) servingsActive Time: 12 minutesTotal Time: 12 minutes6 slices thick-cut bacon, cut into -inch strips cup sherry vinegar cup extra-virgin olive oilSalt and pepper Brown bacon in a skillet over medium heat, stirring occasionally, until crisp, about 10 minutes. Using a slotted spoon, transfer to a paper towel-lined plate to drain; keep bacon fat in skillet. Add vinegar and oil; whisk, sc.r.a.ping up browned bits from bottom of pan. Season with salt and pepper to taste. Pour over greens while still hot.

PER SERVING: Net Carbs: 0 grams; Total Carbs: 0 grams; Fiber: 0 grams; Protein: 3 grams; Fat: 12.5 grams; Calories: 125 Tip: Instead of whisking salad dressing ingredients, you can use a blender or place them in a jar with a tight-fitting lid and shake it vigorously.

Sherry Vinaigrette Serve this creamy dressing over spinach, watercress, arugula, or other dark leafy greens.

Phases: 1, 2, 3, 4Makes: 6 (2-tablespoon) servingsActive Time: 3 minutesTotal Time: 3 minutes2 tablespoons sherry vinegar1 small shallot, minced1 teaspoon Dijon mustard teaspoon salt teaspoon pepper6 tablespoons extra-virgin olive oil Combine vinegar, shallot, mustard, salt, and pepper in a small bowl. Add oil in a slow, steady stream, whisking until dressing thickens. Use right away or refrigerate in an airtight container for up to 2 days.

PER SERVING: Net Carbs: 0.5 grams; Total Carbs: 0.5 grams; Fiber: 0 grams; Protein: 0 grams; Fat: 13.5 grams; Calories: 125 Creamy Coleslaw Dressing This makes enough dressing for one small green cabbage or two 8-ounce bags of shredded cabbage.

Phases: 1, 2, 3, 4Makes: 12 (2-tablespoon) servingsActive Time: 15 minutesTotal Time: 15 minutes cup mayonnaise cup sour cream2 tablespoons cider vinegar1 garlic clove, chopped1 teaspoon caraway seeds teaspoon salt teaspoon pepper Combine mayonnaise, sour cream, vinegar, garlic, caraway seeds, salt, and pepper in a small bowl. After adding dressing to cabbage, cover and refrigerate for at least 30 minutes before serving.

PER SERVING: Net Carbs: 0.5 grams; Total Carbs: 0.5 grams; Fiber: 0 grams; Protein: 0 grams; Fat: 12 grams; Calories: 110 Fresh Raspberry Vinaigrette If your berries are tart, you may want to add the noncaloric sweetener, but in-season berries are likely to be fine without it.

Phases: 2, 3, 4Makes: 8 (2-tablespoon) servingsActive Time: 10 minutesTotal Time: 10 minutes cup fresh raspberries2 tablespoons water3 tablespoons red wine vinegar1 teaspoon granular noncaloric sweetener (optional)1 shallot, minced teaspoon salt teaspoon pepper cup extra-virgin olive oil Puree raspberries and water in a blender; strain into a bowl. Stir in vinegar, noncaloric sweetener, shallot, salt, and pepper. Add oil in a slow stream, whisking until dressing thickens. Use right away or refrigerate in an airtight container for up to 2 days.

PER SERVING: Net Carbs: 1 gram; Total Carbs: 0 grams; Fiber: 1 gram; Protein: 0 grams; Fat: 14 grams; Calories: 130 Blue Cheese Dressing Drizzle this thick and creamy dressing over iceberg lettuce or other salad greens, or serve as a dip for fresh vegetables or Buffalo chicken wings or atop cold roast beef. If you can, make the dressing a day ahead to let the flavors develop. Homemade Mayonnaise (page 208) produces scrumptious results.

Phases 1, 2, 3, 4Makes: 14 (2-tablespoon) servingsActive Time: 10 minutesTotal Time: 10 minutes4 ounces blue cheese, crumbled (1 cup) cup mayonnaise cup sour cream1/3 cup heavy cream cup heavy cream1 tablespoon fresh lemon juice teaspoon Dijon mustard teaspoon pepper Combine cheese, mayonnaise, sour cream, heavy cream, lemon juice, mustard, and pepper in a medium bowl, mashing with a fork to break up the cheese. Use right away or refrigerate in an airtight container for up to 3 days.

PER SERVING: Net Carbs: 1 gram; Total Carbs: 1 gram; Fiber: 0 grams; Protein: 2 grams; Fat: 12 grams; Calories: 120 Italian Dressing This traditional favorite achieves the perfect ratio of oil to vinegar. If you don't have a garlic press, crush the cloves with the flat side of a knife and then mince them very finely.

Phases: 1, 2, 3, 4Makes: 8 (2-tablespoon) servingsActive Time: 10 minutesTotal Time: 10 minutes cup extra-virgin olive oil4 tablespoons red wine vinegar2 tablespoons fresh lemon juice2 garlic cloves, pressed3 tablespoons minced fresh parsley1 tablespoon minced fresh basil2 teaspoons dried oregano teaspoon red pepper flakes teaspoon salt teaspoon pepper teaspoon granular noncaloric sweetener Combine oil, vinegar, lemon juice, garlic, parsley, basil, oregano, red pepper flakes, salt, pepper, and sugar subst.i.tute in a jar with a tight-fitting lid; shake vigorously. (This can also be done in a blender.) Use right away or refrigerate in an airtight container for up to 3 days.

PER SERVING: Net Carbs: 1 gram; Total Carbs: 1 gram; Fiber: 0 grams; Protein: 0 grams; Fat: 21 grams; Calories: 200 Roasted Garlic-Basil Dressing Roasted garlic emulsifies this creamy dressing, keeping it from separating into oil and vinegar. Roasting tames the garlic's pungency, resulting in a paste that's actually sweet. If you have a ceramic garlic roaster, use it instead of aluminum foil.

Phases: 1, 2, 3, 4Makes: 15 (2-tablespoon) servingsActive Time: 10 minutesTotal Time: 90 minutes1 large garlic bulb1 cup plus 1 tablespoon extra-virgin olive oil, divided1/3 cup unseasoned, unsweetened rice wine vinegar cup unseasoned, unsweetened rice wine vinegar10 fresh basil leaves1 ounce grated Parmesan (optional) teaspoon salt1 teaspoon pepper2 tablespoons xylitol1. Preheat the oven to 400F. Trim the top inch off the garlic bulb to expose the cloves. Place on a large square of aluminum foil, drizzle the top with a tablespoon of olive oil, and close tightly to form a packet. Bake until garlic is very soft, about 45 minutes. Remove from oven and let cool at room temperature for about 25 minutes.2. Place vinegar, basil, and grated Parmesan in food processor and pulse until very finely ground. Separate garlic into cloves. Squeeze roasted garlic out of skins into food processor and add olive oil, salt, and pepper. Process until smooth, 2 or 3 minutes. Refrigerate in a squeeze bottle or closed container for up to a week.

PER SERVING: Net Carbs: 1 gram; Total Carbs: 1 gram; Fiber: 0 grams; Protein: 0 grams; Fat: 20 grams; Calories: 180 Ranch Dressing An all-American favorite, this homemade version of the creamy garlic-and-herb dressing is smooth and satisfying.

Phases: 1, 2, 3, 4Makes: 8 (2-tablespoon) servingsActive Time: 10 minutesTotal Time: 10 minutes cup mayonnaise cup heavy cream2 tablespoons chopped fresh parsley2 tablespoons chopped chives2 teaspoons fresh lemon juice2 teaspoons Dijon mustard1 garlic clove, minced1 teaspoon chopped fresh dill teaspoon salt teaspoon pepper Whisk mayonnaise, cream, parsley, chives, lemon juice, mustard, garlic, dill, salt, and pepper in a small bowl. Use right away or refrigerate in an airtight container for up to 3 days.

PER SERVING: Net Carbs: 1 gram; Total Carbs: 1 gram; Fiber: 0 grams; Protein: 0 grams; Fat: 22 grams; Calories: 200 Sweet Mustard Dressing Use this sweet-and-sour dressing to bring out the best in any salad containing meat or cheese, or to dress up steamed green vegetables.

Phases: 1, 2, 3, 4Makes: 10 (2-tablespoon) servingsActive Time: 10 minutesTotal Time: 10 minutes1/3 cup coa.r.s.e-grain mustard cup coa.r.s.e-grain mustard1/3 cup cider vinegar cup cider vinegar cup sugar-free pancake syrup teaspoon salt teaspoon pepper2/3 cup canola oil cup canola oil Combine mustard, vinegar, syrup, salt, and pepper in a small bowl. Add oil in a slow, steady stream, whisking until dressing thickens. Use right away or refrigerate in an airtight container for up to 2 days.

PER SERVING: Net Carbs: 1 gram; Total Carbs: 1 gram; Fiber: 0 grams; Protein: 1 gram; Fat: 15 grams; Calories: 140 Carrot-Ginger Dressing This colorful dressing adds exotic flavor to iceberg lettuce, steamed green beans, or chicken, salmon, or low-carb or shirataki noodle salads.

Phases: 3, 4Makes: 12 (3-tablespoon) servingsActive Time: 15 minutesTotal Time: 15 minutes3 medium carrots, grated3 tablespoons minced fresh ginger cup chopped white onion cup unseasoned, unsweetened rice wine vinegar cup water1 tablespoon soy sauce1 tablespoon dark sesame oil1 teaspoon salt teaspoon granular noncaloric sweetener cup canola oil Puree carrots, ginger, onion, vinegar, water, soy sauce, sesame oil, salt, and sugar subst.i.tute in a blender. With motor running, add oil in a slow, steady stream until dressing thickens. Use right away or refrigerate in an airtight container for up to 1 day.

PER SERVING: Net Carbs: 1 gram; Total Carbs: 2 grams; Fiber: 1 gram; Protein: 0 grams; Fat: 10 grams; Calories: 100 Creamy Italian Dressing This creamy dressing, bold with aged cheese, herbs, and spices, might become your favorite. If you don't have Italian seasoning on hand, use a combination of basil, oregano, and parsley instead.

Phases: 1, 2, 3, 4Makes: 10 (2-tablespoon) servingsActive Time: 10 minutesTotal Time: 15 minutes cup mayonnaise cup white wine vinegar2 tablespoons xylitol cup grated Parmesan1 garlic clove, minced2 teaspoons dried Italian seasoning teaspoon red pepper flakes teaspoon salt teaspoon pepper2 tablespoons chopped fresh parsley Whisk mayonnaise, vinegar, and xylitol in a medium bowl. Stir in Parmesan, garlic, Italian seasoning, pepper flakes, salt, pepper, and parsley until well blended. Let stand 5 minutes. Use right away or refrigerate in an airtight container for up to 3 days; stir before using.

PER SERVING: Net Carbs: 2 grams; Total Carbs: 2 grams; Fiber: 0 grams; Protein: 1 gram; Fat: 10 grams; Calories: 100 Parmesan Peppercorn Dressing This simple dressing is especially good with shaved fennel or strongly flavored greens and vegetables. To crack whole peppercorns, place them under a heavy-bottomed pan and press down on them, or use a mortar and pestle.

Phases: 1, 2, 3, 4Makes: 8 (2-tablespoon) servingsActive Time: 10 minutesTotal Time: 10 minutes3 tablespoons fresh lemon juice3 tablespoons grated Parmesan1 garlic clove, chopped1 teaspoon red wine vinegar1 teaspoon granular noncaloric sweetener1 teaspoon cracked black peppercorns teaspoon salt cup extra-virgin olive oil Combine lemon juice, Parmesan, garlic, vinegar, sugar subst.i.tute, peppercorns, and salt in a small bowl. Add oil in a slow, steady stream, whisking until dressing thickens. Use right away or refrigerate in an airtight container for up to 3 days.

PER SERVING: Net Carbs: 1 gram; Total Carbs: 1 gram; Fiber: 0 grams; Protein: 1 gram; Fat: 15 grams; Calories: 140 VARIATION.

Lemon-Dill Vinaigrette Prepare Parmesan Peppercorn Dressing according to directions, replacing the Parmesan with 1 tablespoon drained capers and 1 tablespoon chopped fresh dill.

French Dressing Try this cla.s.sic sweet-tart American salad dressing with crisp pieces of iceberg lettuce and wedges of sweet ripe tomatoes. If you don't have garlic powder, crush one garlic clove with the flat side of a chef's knife and add it to the dressing; remove and discard the garlic before serving or storing.

Phases: 1, 2, 3, 4Makes: 10 (2-tablespoon) servingsActive Time: 10 minutesTotal Time: 10 minutes cup low-carb ketchup cup canola oil cup cider vinegar1 tablespoon xylitol teaspoon salt teaspoon garlic powderPinch cayenne pepper Whisk ketchup, oil, vinegar, xylitol, salt, garlic powder, and cayenne pepper in a medium bowl. Use right away, or refrigerate in an airtight container for up to 3 days.

PER SERVING: Net Carbs: 1 gram; Total Carbs: 2 grams; Fiber: 1 gram; Protein: 0 grams; Fat: 11 grams; Calories: 110 Russian Dressing Despite its name, this is an American recipe. It's said that at one time it called for caviar as an ingredient, hence the name. You can also spoon it over cold sliced chicken or hard-boiled eggs.

Phases: 1, 2, 3, 4Makes: 8 (2-tablespoon) servingsActive Time: 10 minutesTotal Time: 10 minutes cup mayonnaise cup low-carb ketchup1 tablespoon finely chopped onion1 tablespoon chopped fresh parsley2 teaspoons prepared horseradish1 teaspoon Worcestershire sauce Combine mayonnaise, ketchup, onion, parsley, horseradish, and Worcestershire sauce in a bowl, mixing well. Use right away or refrigerate in an airtight container for up to 3 days.

PER SERVING: Net Carbs: 0 grams; Total Carbs: 1 gram; Fiber: 1 gram; Protein: 0 grams; Fat: 17 grams; Calories: 160 Tip: Heinz and other manufacturers make ketchup with no added sugar. If your grocery store doesn't carry it, ask the manager to order it or purchase it online.

MARINADES AND RUBS.

Unlike sauces and condiments, marinades and rubs work their magic before cooking. Marinades are liquids that usually contain an acidic ingredient-wine, vinegar, lemon or lime juice, or yogurt-and flavorings. Meat, chicken, fish, and even vegetables are soaked in marinades to heighten their flavors, and enzymes in the acids work to break down fibers. Tough cuts of meat may take several hours (or even days) to become tender when marinated, but delicate fish should be marinated briefly-no more than 20 or 30 minutes-or it may actually "cook" in the acid, giving your finished dish an unpleasant texture. Whether you're marinating fish, tofu, vegetables, poultry, or meat, heed the instructions given in the recipe; if no times are given, err on the side of caution-figure 15 to 20 minutes for fish and tofu, 2 hours for chicken parts or thin steaks, 6 to 8 hours for roasts.

Rubs are dry mixtures of spices and sometimes herbs. As the name suggests, they're rubbed onto cuts of meat or fish and allowed to permeate it before cooking. Ideally, you'll have the time to let the rubbed meat stand overnight, but even a half hour will add flavor.

Latin Marinade Garlic and lime, suggesting a Cuban mojo, flavor this marinade. It's particularly good with all cuts of pork and chicken (marinate at least 2 hours and up to 24) and fish and sh.e.l.lfish (marinate no longer than 20 minutes).

Phases: 1, 2, 3, 4Makes: 8 (2-tablespoon) servings (enough for 1 to 2 pounds meat, fish, or vegetables)Active Time: 5 minutesTotal Time: 5 minutes5 garlic cloves, peeled cup fresh lemon juice2 tablespoons fresh lime juice2 tablespoons chopped cilantro leaves small onion, chopped1 teaspoons grated orange zest teaspoon dried oregano1 teaspoons salt cup canola oil Combine garlic, lemon juice, lime juice, cilantro, onion, orange zest, oregano, and salt in a blender; blend until smooth. Add the oil and pulse to combine.

PER SERVING: Net Carbs: 2.5 grams; Total Carbs: 3 grams; Fiber: 0.5 gram; Protein: 0.5 gram; Fat: 21 grams; Calories: 190 Tip: Many of the ingredients in marinades and rubs contain carbohydrates, but since you usually discard the marinade, you'll actually consume only negligible amounts.

Asian Marinade Try this simple marinade with chicken kebabs, salmon or tuna steaks, pork chops, or beef tenderloin. Marinate chicken and meat for up to 24 hours, fish for up to 2 hours.

Phases: 1, 2, 3, 4Makes: 6 (2-tablespoon) servings (enough for 1 to 1 pounds meat, fish, or vegetables)Active Time: 5 minutesTotal Time: 5 minutes cup soy sauce2 tablespoons unseasoned rice wine vinegar2 tablespoons xylitol1 tablespoon grated peeled ginger2 garlic cloves, minced2 teaspoons dark sesame oil2 tablespoons canola oil Combine soy sauce, vinegar, sugar subst.i.tute, ginger, garlic, and sesame oil in a bowl. Slowly whisk in canola oil until combined.

PER SERVING: Net Carbs: 5 grams; Total Carbs: 5 grams; Fiber: 0 grams; Protein: 1.5 grams; Fat: 4 grams; Calories: 60 Tip: Discard marinades after soaking food. Even if you've refrigerated it, the marinade may harbor potentially harmful bacteria. If you want to use the marinade as a basting sauce or to pa.s.s it at the table, it's much safer to reserve some before adding the food, or to make a fresh batch.

Chipotle Marinade Chipotles en adobo are available in cans in the Mexican food sections of most supermarkets. This pastelike marinade is terrific on bone-in chicken, short ribs, all pork cuts. and boneless, skinless turkey cutlets.

Phases: 1, 2, 3, 4Makes: 4 (2-tablespoon) servings (enough for about 1 pound meat, fish, or vegetables)Active Time: 5 minutesTotal Time: 5 minutes6 garlic cloves, minced4 chipotles en adobo, finely chopped2 teaspoons granular noncaloric sweetener2 tablespoons fresh lime juice2 tablespoons extra-virgin olive oil2 teaspoons ground c.u.min1 teaspoon salt Combine garlic, chipotles, noncaloric sweetener, lime juice, oil, c.u.min, and salt in a bowl; mix well.

PER SERVING: Net Carbs: 2 grams; Total Carbs: 3 grams; Fiber: 1 gram; Protein: 1 gram; Fat: 8 grams; Calories: 80 Mediterranean Marinade Rosemary, garlic, and lemon are the base of this versatile marinade. It's great on just about anything you grill, broil, saute, or roast, but particularly chicken, veal chops, eggplant slices, mild-flavored whole fish such as snapper or ba.s.s, and sea scallops. Because it's low in acid, even fish and sh.e.l.lfish can be marinated in it for up to 24 hours.

Phases: 1, 2, 3, 4Makes: 4 (2-tablespoon) servings (enough for about 1 pound meat, fish, or vegetables)Active Time: 5 minutesTotal Time: 5 minutes2 tablespoons Dijon mustard2 tablespoons fresh chopped rosemary leaves3 garlic cloves, peeled1 teaspoon grated lemon zest teaspoon ground fennel teaspoon pepper1 teaspoon salt cup extra-virgin olive oil Combine mustard, rosemary, garlic, lemon zest, fennel, pepper, and salt in a blender. With the motor running, slowly drizzle in the oil until incorporated.

PER SERVING: Net Carbs: 1 gram; Total Carbs: 2 grams; Fiber: 1 gram; Protein: 1 gram; Fat: 29 grams; Calories: 270 Hearty Red Wine Marinade Steaks, venison, bison or other game, thick onion slices, and summer squash are among the foods that stand up well to this full-flavored marinade. Subst.i.tute a small onion for the shallot if you wish.

Phases: 1, 2, 3, 4Makes: 8 (2-tablespoon) servings (enough for 1 to 2 pounds meat, fish, or vegetables)Active Time: 5 minutesTotal Time: 5 minutes cup dry red wine cup extra-virgin olive oil2 tablespoons red wine vinegar1 medium shallot, chopped1 garlic clove, minced2 teaspoons granular noncaloric sweetener10 juniper berries (optional)2 teaspoons chopped fresh rosemary leaves teaspoon coa.r.s.ely ground black pepper teaspoon salt Combine wine, oil, vinegar, shallot, garlic, sugar subst.i.tute, juniper berries, rosemary, pepper, and salt in a bowl; mix well.

PER SERVING: Net Carbs: 1 gram; Total Carbs: 1 gram; Fiber: 0 grams; Protein: 0 grams; Fat: 7 grams; Calories: 80 Tip: A clean coffee grinder is ideal for grinding whole spices. To clean it, tear up a slice of bread and whirl it in the machine to form crumbs. The bread will absorb the coffee grounds and oils. Repeat after you've ground the spices to absorb their oils.

BBQ Rub Use this simple rub to spice up meats before grilling, and for roasting as well. Its flavor pairs beautifully with Barbecue Sauce (page 212). Rub this on ribs before cooking, and then baste the ribs with the sauce during the last 10 to 20 minutes of grilling or cooking.

Phases: 1, 2, 3, 4Makes: 12 (1-tablespoon) servings (enough for 3 to 4 pounds meat or fish)Active Time: 5 minutesTotal Time: 5 minutes2 tablespoons ground c.u.min2 tablespoons garlic powder2 tablespoons onion powder2 tablespoons xylitol1 tablespoons chili powder1 tablespoons pepper1 tablespoon salt1 teaspoon powdered mustard1 teaspoon ground allspice Combine c.u.min, garlic powder, onion powder, xylitol, chili powder, pepper, salt, mustard, and allspice in a bowl; mix well.

PER SERVING: Net Carbs: 3 grams; Total Carbs: 4 grams; Fiber: 1 gram; Protein: 1 gram; Fat: 0.5 gram; Calories: 20 Tip: You can store extra spice rub mixtures in an airtight container in a cool place for up to two months.

Moroccan Rub This exotic mix is a great flavor booster for lamb, shrimp, and chicken.

Phases: 1, 2, 3, 4Makes: 6 (1-tablespoon) servings (enough for about 2 pounds meat or fish)Active Time: 5 minutesTotal Time: 5 minutes2 tablespoons plus 2 teaspoons ground c.u.min4 teaspoons ground coriander4 teaspoons salt2 teaspoons pepper2 teaspoons ground ginger2 teaspoons dried oregano1 teaspoons granular noncaloric sweetener1 teaspoon ground cinnamon Combine c.u.min, coriander, salt, pepper, ginger, oregano, sugar subst.i.tute, and cinnamon in a bowl; mix well.

PER SERVING: Net Carbs: 1 gram; Total Carbs: 3 grams; Fiber: 2 grams; Protein: 1 gram; Fat: 1 gram; Calories: 25 Tip: After food has marinated in a dry rub, remove as much as possible, along with any juices released, before cooking to ensure browning.

Cajun Rub This is a cla.s.sic "blackening" rub for fish steaks such as tuna or swordfish or fillets such as catfish and snapper, but it also works well for poultry or pork chops.

Phases: 1, 2, 3, 4Makes: 8 (1-tablespoon) servings (enough for about 3 pounds meat or fish)Active Time: 5 minutesTotal Time: 5 minutes2 tablespoons plus 2 teaspoons paprika2 tablespoons dried oregano1 tablespoon garlic powder1 tablespoon salt1 teaspoon dried thyme1 teaspoon cayenne pepper Combine paprika, oregano, garlic powder, salt, thyme, and cayenne pepper in a bowl; mix well.

PER SERVING: Net Carbs: 1 gram; Total Carbs: 3 grams; Fiber: 2 grams; Protein: 1 gram; Fat: 0 grams; Calories: 15 BROTHS.

Drinking two cups of broth helps eliminate or minimize side effects such as weakness that may result from the diuretic effects of following a very-low-carb (50 daily grams of Net Carbs or less) diet. Along with fluids, you can lose sodium (salt) and other minerals. These three broths will keep your electrolytes balanced. Plus, they're far more flavorful and nutritious than canned or other packaged versions.

Chicken Broth Each cup of this satisfying broth contains 7 grams of protein, providing about an ounce of protein-far more than any store-bought product. The broth is also rich in pota.s.sium and magnesium.

Phase 1, 2, 3, 4Makes: 16 (1-cup) servingsActive Time: 30 minutesTotal Time: 4 hours, 30 minutes1 (4-pound) chicken2 small onions2 center celery stalks with leaves2 garlic cloves2 tablespoons salt4 quarts (16 cups) water5 parsley sprigs (optional)5 thyme sprigs (optional)2 bay leaves (optional)10 black peppercorns1. Combine chicken, onions, celery, garlic, salt, water, optional seasonings, and peppercorns in a large pot over medium heat. Bring just to a boil. Reduce heat to low and simmer, covered, for 2 hours. Stir to break up large pieces of chicken. Add enough water to return to original level and simmer 2 to 4 hours longer. Restore water level again; bring to a boil and remove from heat.2. After stock has cooled slightly, strain, and discard all solids (including chicken).3. Chill in the refrigerator until fat congeals. Skim off and discard. Transfer broth to small containers; refrigerate for up to 3 days or freeze for up to 3 months.

PER SERVING: Total Carbs: 1 gram; Fiber: 0 grams; Net Carbs: 1 gram; Protein: 7 grams; Fat: 0 grams; Calories: 28 Tip: To ensure a clear broth and optimal flavor, rinse the chicken and the neck, but discard all organs, including the kidney, which is a reddish brown clump against the backbone just inside the cavity. You can use the neck.

VARIATION.

Beef Broth Prepare Chicken Broth according to directions above, replacing chicken with 4 pounds chuck or blade roast.

Vegetable Broth Canned broths and packaged bouillon cubes can never match the flavor of a homemade stock. In addition, this broth is a good source of pota.s.sium, an important mineral during dieting. Use it in place of water or chicken broth in most soup or sauce recipes.

Phase 1, 2, 3, 4Makes: 16 (1-cup) servingsActive Time: 20 minutesTotal Time: 1 hour, 20 minutes4 medium leeks, white and light green parts only2 tablespoons olive oil2 medium carrots, coa.r.s.ely chopped2 celery ribs, coa.r.s.ely chopped4 ounces mushrooms, sliced4 garlic cloves, crushed4 quarts (16 cups) water5 parsley sprigs5 thyme sprigs2 bay leaves5 teaspoons table salt2 teaspoons Morton's Lite Salt (a mix of regular salt and pota.s.sium chloride)10 peppercorns1. Cut leeks in half lengthwise and wash in cold water to remove any dirt. Chop coa.r.s.ely.2. Heat oil in a large saucepan over medium heat. Add leeks, carrots, celery, mushrooms, and garlic; saute until vegetables are soft but not browned, about 10 minutes. Add water, parsley, thyme, bay leaves, salt, and pepper. Bring just to a boil. Cover and reduce heat to low and simmer 1 hour, stirring periodically.3. Remove from heat and strain, pressing on vegetables with a spatula or wooden spoon to release liquid. Discard solids and transfer broth to small containers; refrigerate for up to 3 days or freeze for up to 3 months.

PER SERVING: Net Carbs: 2 grams; Total Carbs: 2 grams; Fiber: 0 grams; Protein: 0 grams; Fat: 2 grams; Calories: 26

HOW TO USE THE MEAL PLANS.

On the following pages, you'll find a wide array of meal plans that should allow you to move at your own pace through the four phases of Atkins. (See Index of Meal Plans on page 245.) They include a week of plans for Phase 1, Induction. Simply repeat this week, with your own variations, as long as you stay in Induction. (Remember, you can add nuts and seeds after two weeks in Induction if you decide to stay there longer.) We include six weeks at progressively higher levels for Phase 2, Ongoing Weight Loss. The five weeks of plans for Phase 3, Pre-Maintenance, are also suitable for Phase 4, Lifetime Maintenance.

Because vegetarians should start Atkins in Ongoing Weight Loss (OWL), our vegetarian plans start at 30 grams of Net Carbs in OWL. We recommend that vegans begin Atkins in OWL at 50 grams of Net Carbs. Once vegans begin to lose weight at this level they can move to higher carb intakes by following the vegetarian meal plans, but subst.i.tuting plant-based foods for dairy products and eggs.

TWO TIERS.

Most of the plans have two tiers. In OWL, you move up in 5-gram increments, so the first week, you'll stay at the lower level. After a week or more at that level, you can move to the next tier. In Pre-Maintenance, you move up in 10-gram increments, so we've provided similarly incremental versions in the first two meal plans for this phase. (See below for more detail on how to read the incremental plans.) FOCUS ON CARBS.

While you're welcome to follow these plans to the letter, they're designed to show how to gradually increase your carb intake and, following the carb ladder (see page 120), to add new foods. Feel free to subst.i.tute foods with similar carb counts, swapping asparagus for green beans or cottage cheese for Greek yogurt, for example.

The meal plans focus on carbs; however, we have not indicated carbs from sugar subst.i.tutes, cream, drinks with acceptable sweeteners, most condiments, or acceptable desserts. If you add these foods, be sure to make adjustments to remain in the right carb range, so long as you consume at least 12 to 15 grams of Net Carbs as foundation vegetables.

PROTEIN AND FAT.

Intake varies from one person to another, so protein and fat portions aren't usually indicated, although both will make up the majority of your calorie intake. Most people eat roughly 4 to 6 ounces of protein with each meal. Eat enough fat to feel satisfied. We have, however, indicated portions for the few protein foods that also contain carbs, such as Canadian bacon and vegetarian and vegan protein sources. Likewise, we've included serving sizes and carb content for salad dressings and a few sauces. Feel free to add other fats such as b.u.t.ter, olive oil, and sour cream.

You'll follow the same meal plans for Pre-Maintenance and Lifetime Maintenance, but once you've achieved your goal weight, you'll need to consume more fatty foods to offset the body fat that you were burning during weight loss. Check out our recipes for delicious salad dressings and other condiments.