Curried Chicken-Coconut Soup

• 3 cups low-salt chicken broth
• 1 13.5-ounce can unsweetened coconut milk
• 3/4 cup chopped green onions
• 2 1/2 tablespoons curry powder
• 1 1/2 tablespoons minced fresh lemongrass* (from about 4 stalks)
• 1 tablespoon minced peeled fresh ginger
• 4 large chicken thighs with bones (about 1 1/2 pounds)
• 1 6-ounce package baby spinach leaves
• 3 tablespoons fresh lime juice
• 1/4 cup chopped fresh cilantro
• Lime wedges

Combine first 6 ingredients in 6- to 8-quart pressure cooker. Remove skin from chicken; add chicken to cooker. Lock lid in place. Bring to high pressure over high heat. Cook 8 minutes, adjusting heat as necessary to maintain high pressure. Remove from heat. Let pressure come down naturally 8 minutes. Quick-release any remaining pressure.

Slowly release lid, standing back and allowing steam to escape. Transfer chicken to work surface; cool briefly. Remove bones. Cut chicken into 1/2-inch cubes. Return chicken to soup; add spinach. Simmer until spinach wilts, about 1 minute. Add lime juice. Season soup to taste with salt and pepper. Ladle soup into bowls; sprinkle with cilantro. Serve, passing lime wedges separately.

*Available at Asian markets and in the produce section of some supermarkets.

COMMENTS: we added extra veggies (carrots, galangal, peas (first), baby corn and mushrooms (after 10 min. or so), red peppers (at the end with fresh basil and lime leaves). Used two cans of coconut milk, a bit of fish sauce adds a great flavor. We just threw the chicken, raw, directly into the pot with the vege broth, coconut milk, and lemongrass and it cooked perfectly...no pressure cooker, just a pot with lid. Added a few green chiles, too. Also, not too much lime juice...perhaps just wedges to serve at the table. Huge success and better the next day!

This soup is wonderful but I did make some changes. Used 4 cups of the broth (each small can contains 2 cups) Then upped the coconut milk by half a can. Added Fish Sauce, Green Curry Paste,Brown Sugar, Red Bell Pepper, Sliced Crimini Mushrooms, Sugar Snap Peas and Minced Garlic. I prepared it on the stove top as I do not own a pressure cooker. Put in the first 6 ingredients plus the curry paste and garlic and simmered for 45 min. then added the rest of the ingredients to taste. BIG TIP: Sliced the lemongrass down the center, cut it into thirds, and then added it.It is a pain to pick it out before serving but not nearly as awful as trying to chew it up while your enjoying this fabulous soup. Next time I will wrap it in a piece of cheese cloth. I also used Basil instead of Cilantro as that is what I had on hand. The Green Curry Paste is very hot so start with a half tablespoon then add to desired heat. We really love this soup on a cold winter night. The lime juice seemed to be heavy handed.Added 2 T. and passed lime wedges at the table. ENJOY !!!

I don't own a pressure cooker, so I made it in the crock pot and let it simmer for several hours. It was absolutely delicious. We had leftovers that I boiled down a bit and served over rice. My husband preferred it that way, although I preferred it as a soup.

This recipe was good. I used one entire breast (about 1 1/2 lbs) cut into eighths and the powdered lemongrass and yellow curry powder that I make from an Indian cookbook recipe. My husband suggested adding fresh onion shreds as garnish along with the cilantro and that was good. Next time I will try it with the red Thai curry paste.

from Epicurious

Yield: 4 main-course servings

Roast Lemon Chicken

• 1 cup kosher salt or 1/2 cup table salt
• 1 whole chicken, 3 1/2 to 4 pounds
• 2 medium lemons
• 6 medium cloves of garlic crushed and peeled
• 4 tablespoons unsalted butter (2 tablespoons melted, remaining 2 tablespoons chilled and cut into 2 pieces)
• ground black pepper
• 1 3/4 cups low-sodium chicken broth
• 1 tablespoon minced fresh parsley
• 1 teaspoon minced fresh thyme

1. Dissolve salt in 2 quarts water in large container. Submerge chicken in brine and refrigerate 1 hour. Remove chicken from brine and thoroughly pat dry with paper towels.

2. Adjust oven rack to lower-middle position; heat oven to 375 degrees. Spray V-rack with cooking spray and set in flameproof roasting pan.

3. Cut 1 lemon lengthwise into quarters. Place lemon quarters and garlic in cavity of chicken. Thread long wooden skewer through flaps of skin on either side of cavity. Turn skewer and rethread back through skin flaps. Repeat stitching as necessary to shut cavity. Brush breast side of chicken with 1 tablespoon melted butter and season generously with pepper. Place chicken breast-side down in V-rack, then brush back with remaining tablespoon melted butter and season generously with pepper. Roast chicken 40 -minutes. Remove roasting pan from oven; increase oven temperature to 450 degrees. Using 2 large wads of paper towels, rotate chicken breast-side up; add 1 cup chicken broth to roasting pan. Return roasting pan to oven and continue roasting until thickest part of thigh registers 165 to 170 degrees on instant-read thermometer, about 35 to 40 minutes longer. Remove roasting pan from oven; tip V-rack to let juices from chicken cavity run into roasting pan. Transfer chicken to cutting board and let rest, uncovered, while making sauce; remove V-rack from roasting pan.

4. Adjust oven rack to upper-middle position; heat broiler. Skim fat from drippings in roasting pan, add remaining 3/4 cup chicken broth, and set roasting pan over high heat on burner. Simmer liquid, scraping pan bottom with wooden spoon to loosen browned bits, until reduced to 1/2 cup, about 4 minutes; set aside off heat.

5. Discard lemons and garlic from chicken cavity. Following illustrations from "Step by Step: Quartering the Chicken After Roasting", cut chicken into quarters. Pour accumulated chicken juices into roasting pan, then place chicken quarters, skin-side up, into sauce in roasting pan; broil chicken until skin is crisp and deep golden brown, 3 to 5 minutes. Transfer chicken to serving platter.

6. Halve remaining lemon lengthwise; squeeze juice of one half into roasting pan; cut remaining half into 4 wedges and set aside. Whisk 2 tablespoons butter into sauce until combined; stir in parsley and thyme. Adjust -seasoning with salt and pepper; serve chicken with sauce and lemon wedges.

from Cooks Illustrated

Yield: 2-4 servings

Bacon, Avocado and Jack Cheese Omelets with Fresh Salsa

Salsa

• 1 small tomato, chopped
• 3 green onions, finely chopped
• 1/2 jalapeno pepper, seeded and finely chopped
• 2 tablespoons chopped cilantro
• 1 tablespoon fresh lime or lemon juice
• Salt and pepper

Omelet

• 4 eggs
• 2 tablespoons water
• Salt and pepper
• 1 tablespoon butter
• 3 slices lean bacon, cooked until crisp, crumbled
• 1/2 small avocado, peeled, pitted and sliced
• 1/2 cup grated Monterey Jack cheese

1. For salsa: In small bowl, combine tomato, green onions, jalapeno, cilantro and lime juice and mix well. Season to taste with salt and pepper.

2. In medium bowl, whisk eggs with water and season with salt and pepper. Melt half the butter in a small nonstick skillet over medium-high heat and, when foam subsides, add half the egg mixture. Tilt pan to coat bottom and cook 1 minute, until almost set. Sprinkle half the omelet with half the bacon, avocado and cheese and cook 1 minute. Fold empty half of omelet over filling and slide omelet onto a plate. Keep warm. Repeat with remaining butter, egg mixture, bacon, avocado and cheese. Serve with salsa.

nutrition per serving: Carbohydrates: 8.5 grams, Net Carbs: 6 grams, Fiber: 2.5 grams, Protein: 30 grams, Calories: 555

from Atkins for Life

Yield: 2 servings

Chicken Salad with Rosemary, Almonds, and Green Onions

• 3 tablespoons olive oil
• 1 tablespoons balsamic vinegar
• 1 teaspoon minced fresh rosemary
• 2 skinless boneless chicken breast halves
• 3 tablespoons sliced almonds (about 1 1/2 ounces), toasted
• 1/4 cup thinly sliced celery
• 2 green onions, thinly sliced
• 1 apple, chopped
• salad greens

Whisk oil, vinegar, and rosemary in small bowl to blend; season dressing with salt and pepper. Place chicken in shallow dish. Add 2 tablespoons dressing; turn chicken to coat. Let stand 15 minutes.

Heat large skillet over medium-high heat. Add chicken, still coated with dressing, to skillet. Saute until cooked through, about 5 minutes per side. Transfer to work surface. Cool chicken 5 minutes; cut into 1/2-inch pieces.

Combine chicken, almonds, celery, green onions, and apple in large bowl. Add remaining dressing and toss to blend. Season salad with salt and pepper.

from Epicurious

Yield: 2 servings

Broccoli with Sesame Seeds and Dried Red Pepper

• 3 tablespoons sesame seeds
• 3/4 teaspoon kosher salt
• 3/4 teaspoon dried crushed red pepper
• 1 1/4 pounds broccoli, cut into florets
• 1 tablespoon toasted sesame oil

Toast sesame seeds in heavy small skillet over medium heat until golden, about 5 minutes. Set aside 1 tablespoon toasted sesame seeds. Place remaining sesame seeds in spice grinder. Add salt and 1/2 teaspoon crushed red pepper; grind coarsely. Set sesame-red pepper mixture aside.

Steam broccoli until crisp-tender, about 7 minutes. Transfer to large bowl. Add oil, 1 tablespoon reserved sesame seeds, remaining 1/4 teaspoon crushed red pepper, and 2 teaspoons sesame-red pepper mixture; toss to combine. Serve, passing remaining sesame-red pepper mixture separately.

from Epicurious

Yield: 4 servings

Creamy Scrambled Eggs with Smoked Trout and Green Onions

• 8 large eggs
• 1 4.5-ounce package smoked trout fillets, broken into 1/2-inch pieces
• 4 ounces cream cheese, cut into 1/2-inch pieces, room temperature
• 1/2 cup chopped green onions
• 1 1/2 tablespoons chopped fresh dill
• 2 1/2 tablespoons butter
• Fresh dill sprigs (optional)

Whisk eggs in large bowl to blend. Add trout, cream cheese, green onions, and chopped dill. Season lightly with salt and generously with pepper; stir to mix.

Melt butter in large nonstick skillet over medium heat. Add egg mixture and stir slowly until eggs just hold together and are cooked through but still moist, about 4 minutes. Divide egg mixture among 4 plates. Garnish with dill sprigs, if desired, and serve.

from Epicurious

Yield: 4 servings

Smoked Fish Over Creamy Cabbage

• 1/2 small head white cabbage
• 1/2 cup cream
• 4 tablespoons butter, divided
• 1/2 teaspoon freshly ground black pepper
• 1 teaspoon grated lemon rind
• 8 ounces smoked fish (trout, salmon, finnan haddie, sturgeon, sable), bones removed, broken into small pieces
• 2 tablespoons chopped fresh parsley
• 1/2 lemon, thinly sliced

1. Bring a large pot of lightly salted water to a boil. Quarter cabbage and remove center core; cut into 1/2" strips. Cook cabbage 10 minutes. Drain well and pat dry.

2. Melt 2 tablespoons butter in a large saute pan over medium heat. Add cabbage and cook, 2 minutes; stir gently to coat in butter. Pour in cream; add black pepper and lemon rind. Cook 5 minutes, until cabbage is tender.

3. Add smoked fish to skillet, gently fold in with a rubber spatula. Cook 3 minutes over low heat. Melt remaining butter in a small, microwave-safe cup. Drizzle over fish. Garnish with chopped parsley and lemon slices.

nutrition per serving: Carbohydrates: 3 grams, Net Carbs: 2 grams, Fiber: 1 grams, Protein: 9 grams, Calories: 141

from Atkins for Life

Yield: 8 appetizer servings

Chicken and Spinach Salad with Bacon Dressing

• 3 cups cooked chicken, cut into short strips (from 1 purchased roast chicken)
• 1 6-ounce bag baby spinach leaves
• 6 bacon slices, cut into 1/2-inch pieces
• 1/2 medium-size red onion, sliced paper-thin
• 3 tablespoons balsamic vinegar
• optional: tomatoes, fresh mushrooms, roasted peppers

Place chicken and spinach in large bowl. Cook bacon in large skillet over medium-high heat until crisp. Using slotted spoon, transfer bacon to paper towels. Pour off all but 3 tablespoons drippings from skillet. Add onion and vinegar to drippings in skillet; stir to heat through, scraping up browned bits, about 1 minute. Pour dressing over chicken and spinach. Add bacon; toss to coat (spinach will wilt slightly). Season salad with salt and pepper; serve.

NOTE: Bacon drippings add extra flavor to the dressing. Crumble some Gorgonzola cheese over the finished salad for even more punch. Serve with: Tomato soup with a dash of Tabasco and corn bread squares. Dessert: Brownies topped with coffee ice cream.

from Epicurious

Yield: 4 servings

Salmon and Cream Cheese Fritatta

• 8 large eggs
• 1/2 cup whole milk
• 1/4 cup chopped fresh chives
• 1/4 cup chopped fresh basil
• 1/2 teaspoon black pepper
• 1/8 teaspoon salt
• 2 teaspoons olive oil or vegetable oil
• 2 oz cold cream cheese, cut into 1/2-inch pieces
• 3 oz thinly sliced smoked salmon, chopped
• Accompaniment: thinly sliced red or sweet onion

Whisk together eggs, milk, chives, basil, pepper, and salt in a bowl.

Preheat broiler.

Heat oil in a 12-inch ovenproof nonstick skillet (if handle is plastic, wrap it in a double layer of foil) over moderate heat until hot but not smoking. Pour egg mixture into skillet and scatter cream cheese pieces on top, then cook, lifting up cooked egg around edges using a spatula to let raw egg flow underneath, until frittata is set on bottom and egg is almost set but still moist on top, 3 to 5 minutes. Remove from heat. Sprinkle salmon all over frittata, then press on salmon lightly and shake skillet to allow salmon to settle into top.

Broil frittata about 6 inches from heat until set, slightly puffed, and golden in patches, 1 to 1 1/2 minutes.

Cool 5 minutes, then loosen edge with spatula and slide onto a large plate. Cut into wedges and serve warm or at room temperature.

from Epicurious

Yield: 4 servings

Curried Chicken-Coconut Soup

• 3 cups low-salt chicken broth
• 1 13.5-ounce can unsweetened coconut milk
• 3/4 cup chopped green onions
• 2 1/2 tablespoons curry powder
• 1 1/2 tablespoons minced fresh lemongrass (from about 4 stalks)
• 1 tablespoon minced peeled fresh ginger
• 4 large chicken thighs with bones (about 1 1/2 pounds)
• 1 6-ounce package baby spinach leaves
• 3 tablespoons fresh lime juice
• 1/4 cup chopped fresh cilantro
• Lime wedges

Combine first 6 ingredients in 6- to 8-quart pressure cooker. Remove skin from chicken; add chicken to cooker. Lock lid in place. Bring to high pressure over high heat. Cook 8 minutes, adjusting heat as necessary to maintain high pressure. Remove from heat. Let pressure come down naturally 8 minutes. Quick-release any remaining pressure.

Slowly release lid, standing back and allowing steam to escape. Transfer chicken to work surface; cool briefly. Remove bones. Cut chicken into 1/2-inch cubes. Return chicken to soup; add spinach. Simmer until spinach wilts, about 1 minute. Add lime juice. Season soup to taste with salt and pepper. Ladle soup into bowls; sprinkle with cilantro. Serve, passing lime wedges separately.

COMMENTS: Great dish! Like the cook from Mukiteo, WA, we added extra veges...carrots, galangal, peas (first)...baby corn and mushrooms (after 10 min. or so)...used two cans of delicious coconut milk...a bit of fish sauce adds a great flavor. We just threw the chicken, raw, directly into the pot (cut by our friendly neighborhood butcher into 2 inch cubes) with the vege broth, coconut milk, and lemongrass and it cooked perfectly...no pressure cooker, just a pot with lid...Tak added a few green chiles, too, but be cautious if you're not a spicy-wallah! Also, not too much lime juice...perhaps just wedges to serve at the table. Huge success and better the next day!

This soup is wonderful but I did make some changes.Used 4 cups of the broth(each small can contains 2 cups) Then upped the coconut milk by half a can.Added Fish Sauce, Green Curry Paste,Brown Sugar, Red Bell Pepper, Sliced Crimini Mushrooms, Sugar Snap Peas and Minced Garlic.I prepared it on the stove top as I do not own a pressure cooker.Put in the first 6 ingredients plus the curry paste and garlic and simmered for 45 min. then added the rest of the ingredients to taste.BIG TIP: Sliced the lemongrass down the center, cut it into thirds, and then added it.It is a pain to pick it out before serving but not nearly as awful as trying to chew it up while your enjoying this fabulous soup.Next time I will wrap it in a piece of cheese cloth.I also used Basil instead of Cilantro as that is what I had on hand.The Green Curry Paste is very hot so start with a half tablespoon then add to desired heat.We really love this soup on a cold winter night.Opps! the lime juice seemed to be heavy handed.Added 2 T. and passed lime wedges at the table. ENJOY !!!

I don't own a pressure cooker, so I made it in the crock pot and let it simmer for several hours. It was absolutely delicious. We had leftovers that I boiled down a bit and served over rice. My husband preferred it that way, although I preferred it as a soup.

This recipe was good. I used one entire breast (about 1 1/2 lbs) cut into eighths and the powdered lemongrass and yellow curry powder that I make from an Indian cookbook recipe. My husband suggested adding fresh onion shreds as garnish along with the cilantro and that was good. Next time I will try it with the red Thai curry paste.

Yield: 4 main-course servings

Smoked Salmon and Cream Cheese Frittata

• 8 large eggs
• 1/2 cup whole milk
• 1/4 cup chopped fresh chives
• 1/4 cup chopped fresh basil
• 1/2 teaspoon black pepper
• 1/8 teaspoon salt
• 2 teaspoons olive oil or vegetable oil
• 2 oz cold cream cheese,cut into 1/2-inch pieces
• 3 oz thinly sliced smoked salmon, chopped
• Accompaniment: thinly sliced red or sweet onion

Whisk together eggs, milk, chives, basil, pepper, and salt in a bowl.

Preheat broiler.

Heat oil in a 12-inch oven-proof nonstick skillet (if handle is plastic, wrap it in a double layer of foil) over moderate heat until hot but not smoking. Pour egg mixture into skillet and scatter cream cheese pieces on top, then cook, lifting up cooked egg around edges using a spatula to let raw egg flow underneath, until frittata is set on bottom and egg is almost set but still moist on top, 3 to 5 minutes. Remove from heat. Sprinkle salmon all over frittata, then press on salmon lightly and shake skillet to allow salmon to settle into top.

Broil frittata about 6 inches from heat until set, slightly puffed, and golden in patches, 1 to 1 1/2 minutes.

Cool 5 minutes, then loosen edge with spatula and slide onto a large plate. Cut into wedges and serve warm or at room temperature.

Yield: 4 servings

Pork Chili Verde

• 3-5 lbs pork
• 1 can chicken broth
• onion
• garlic
• cumin
• green chile enchilada sauce
• jar green salsa
• can roasted green chiles
• flour tortillas
• cheese

Cut up and brown pork, about 3-5 lbs, depending, add a can of chicken broth, some onion, garlic, a little cumin, and large can of green chile enchilada sauce. Cook till meat is tender, and add up to a large jar of green chile salsa (contains tomatillos) and sauce. Crock pot for 7 hours and shred meat.

Depending on quantity I may also add a whole large can of roasted green chiles. We use flour tortillas, and cheese, main dish or leftovers make great burritos, or even omlettes.

Sausage and Egg Casserole with Sun-Dried Tomatoes and Mozzarella

• 1 pound Italian sweet sausage, casings removed
• 1/2 cup chopped shallots
• 2 garlic cloves, minced
• 1/2 cup chopped drained oil-packed sun-dried tomatoes
• 4 tablespoons chopped fresh parsley
• 5 large eggs
• 3 large egg yolks
• 1 cup half and half
• 1 cup whipping cream
• 2 cups grated mozzarella cheese
• 1/2 teaspoon salt

Preheat oven to 375°F. Butter 13x9x2-inch glass baking dish. Saute sausage in medium nonstick skillet over medium heat until brown and cooked through, breaking up with back of fork into small pieces, about 10 minutes. Add shallots and garlic and saute 3 minutes. Add sun-dried tomatoes and 2 tablespoons parsley; stir 1 minute. Spread sausage mixture in prepared dish. (Can be made 1 day ahead. Cover and refrigerate.)

Whisk eggs, egg yolks, half and half, whipping cream, 1 1/2 cups cheese, and salt in large bowl to blend well. Pour egg mixture over sausage mixture in dish. Sprinkle remaining 1/2 cup cheese and 2 tablespoons parsley over. Bake until top of casserole is golden brown and knife inserted into center comes out clean, about 30 minutes. Let stand 5 minutes before serving.

Commenters’ variations: can use chicken or turkey sausage; can replace sun-dried tomatoes with oven-roasted; or use chorizo and pepper jack with Mexican flavors; can add veg such as sauteed spinach, portobello mushrooms, and roasted red peppers

from Epicurious

Yield: 8 servings

Arugula and Roasted Pear Salad with Walnuts and Parmesan Cheese

• 4 firm Anjou or Bartlett pears (about 2 pounds)
• 1 tablespoon unsalted butter, melted
• 2 tablespoons granulated sugar
• 1 1/2 tablespoons extra-virgin olive oil
• 2 teaspoons white wine vinegar
• 1/2 teaspoon table salt
• ground black pepper
• 2 bunches of arugula (about 7 cups)
• 4 ounces Parmesan cheese
• 1 cup walnuts

Chop walnuts coarsely and toast in small dry skillet over medium heat until lightly browned and fragrant, about 3 minutes. Set aside to cool.

For Roasted Pears: Adjust oven rack to lower-middle position, place baking sheet or broiler pan bottom on rack, and heat oven to 500 degrees.

Peel and halve each pear lengthwise. With paring knife or melon baller, remove core. Set each half cut-side down and slice lengthwise into fifths.

Toss pears with butter; add sugar and toss again to combine. Spread pears in single layer on preheated baking sheet, making sure each slice lies flat on surface. Roast until browned on bottom, about 10 minutes. Flip each slice and roast until tender and deep golden brown, about 5 minutes longer. Let pears cool while preparing salad.

For Salad: Whisk together oil, vinegar, salt, and pepper to taste in small bowl.

Remove arugula stems, wash, dry, and tear into bite-sized pieces. 4 ounces Shave Parmesan cheese into thin strips with vegetable peeler. Combine arugula, pears, and Parmesan in large serving bowl. Add vinaigrette and toss gently to combine; sprinkle with chopped walnuts. Serve immediately.

menu: with Pasta all' Amatriciana

from Cooks Illustrated

Yield: 4-6 servings

Jicama, Cucumber, and Citrus Salad

• 1 medium jicama (about 1 pound), peeled and cut into 1/4-inch matchsticks (makes about 3 cups)
• 1/2 English (seedless) cucumber, cut into 1/4-inch-thick matchsticks
• 6 radishes, thinly sliced
• 1/3 cup thinly sliced red onion
• 1/4 cup chopped fresh cilantro
• 3 tablespoons orange juice
• 1 tablespoon fresh lime juice
• 2 teaspoons olive oil
• 1/4 teaspoon salt

In a large bowl, combine jicama, cucumber, radishes, onion, and cilantro. Toss to combine.

In a small bowl whisk together orange juice, lime juice, olive oil, and salt. Pour over jicama mixture and toss. Serve immediately or cover with plastic and refrigerate up to 2 days.

per serving: 79 calories, 2 g fat, 13 g carbs (7 g net carbs), 6 g protein, 6 g fiber

from Shape Magazine

Yield: 4 servings

Tzatsiki

• 1 cucumber
• coarse salt
• 2 1/4 cups plain yogurt (whole-milk best)
• 1 teaspoon dried mint
• 1-2 cloves garlic
• extra-virgin olive oil, to drizzle over

Peel and dice the cucumbers finely. Salt and rest for while to drain. Drain yogurt over cheesecloth.

Mix yogurt and cucumbers. Stir in the dried mint, most of the fresh mint, press in the garlic, stir again, and transfer into a serving dish. Sprinkle over the last leaves of chopped mint and drizzle with the oil.

Cover and refrigerate at least 2 hours before serving to allow flavors to develop and marry.

Serve as a mayonnaise substitute in sandwiches, as a dip for tortilla or pita chips, or as a sauce for lamb.

Yield: 8 servings

Lentil Soup

• 1 tablespoon butter
• 1 medium onion, chopped
• 1 celery stalk, finely diced
• 1 garlic clove, minced
• 4 cups chicken broth
• 3/4 cup lentils
• 4 cups chopped Swiss chard
• 1 small tomato, chopped
• 1 teaspoon red wine vinegar
• 1/2 teaspoon salt
• grated Parmesan cheese, optional

1. Melt butter in 3-quart saucepan over medium heat. Cook onion and celery, covered, 4 minutes, until just golden; add garlic and cook 30 seconds more.

2. Add broth and lentils and bring to a boil. Reduce heat and simmer, covered, 20 minutes until lentils are almost tender. Add Swiss chard and tomato, cover, and cook 15 to 18 minutes more until lentils and chard are tender. Stir in vinegar and salt. Sprinkle with cheese, if desired.

Nutritional info (per serving): 17.5 grams carbohydrate; 11.5 grams net carbs; 6 grams fiber; 9 grams protein; 3.5 grams fat; 130 calories

from Atkins for Life

Yield: 6 (1 scant cup per serving) servings

Golden Onion Soup

• 2 tablespoons butter
• 4 medium onions, thinly sliced
• 4 cups chicken broth
• 1/2 teaspoon minced fresh rosemary
• 1/2 teaspoon salt
• 1/8 teaspoon freshly ground black pepper
• 8 slices low carb white bread, crusts removed
• 1/2 pound Gruyere cheese, coarsely shredded

1. Melt butter in a large saucepan over medium heat until it just begins to color. Add onions, reduce heat to medium-low, and cook, stirring occasionally, 30 to 35 minutes until onions are very wilted, golden, and tender.

2. Add broth, rosemary, and salt; bring to a boil. Reduce heat, cover, and simmer 20 minutes.

3. During last 5 minutes of soup-cooking time, heat broiler. Arrange bread slices on a baking sheet. Toast bread under broiler, 4 inches from the heat source, 20 to 40 seconds per side. Turn broiler off. Top each toasted slice with cheese. Return baking sheet to hot oven until cheese melts, about 30 to 50 seconds).

4. To serve: Place 1 bread slice in bottom of each soup bowl, ladle in soup, and top with another bread slice.

Nutritional info (per serving): 25 grams carbohydrate; 15 grams net carbs; 10 grams fiber; 35.5 grams protein; 30 grams fat; 498 calories

from Atkins for Life

Yield: 4 servings

Asian Vegetable Bowl

• 6 cups chicken broth
• 2 tablespoons soy sauce
• 2 cups sliced bok choy
• 2 ounces shiitake mushrooms, sliced
• 4 ounces oyster mushrooms, sliced
• 2 quarter-size slices fresh ginger
• 1 garlic clove, thinly sliced
• 1 Thai or Serrano chili, seeded and minced
• 1 cup diced tomatoes
• 1/2 cup scallions, sliced
• 1/2 of 1 (12.3-ounce) box tofu, cut into 1/2-inch dice
• 1 medium carrot, peeled and shredded
• 4 teaspoons chopped fresh cilantro (optional)

1. In a large saucepan, bring broth and soy sauce to a boil. Reduce heat; add bok choy, mushrooms, ginger, garlic, and chili; simmer 5 minutes until boy choy is tender-crisp and mushrooms are tender.

2. Add tomatoes, green onions, tofu, and carrot; heat through for 1 minute. Sprinkle with cilantro, if desired.

Nutritional info (per serving): 7 grams carbohydrate; 5.5 grams net carbs; 1.5 grams fiber; 6.5 grams protein; 2.5 grams fat; 71 calories

from Atkins for Life

Yield: 6 servings

Zucchini Frittata

• 2 tablespoons olive oil
• 2 medium zucchini, cut in 1/4-inch thick rounds
• 1/2 cup sliced scallions
• 1 teaspoon salt
• 1/4 teaspoon crushed red pepper
• 8 large eggs, lightly beaten with 2 tablespoons water
• 4 ounces goat cheese, crumbled
• 1/4 cup packed basil leaves, thinly sliced

1. Heat oven to 350F. Heat 1 tablespoon of the oil in a 12-inch nonstick oven-proof skillet over medium-high heat. Cook zucchini 10 minutes, turning slices as they brown. Add scallions; sprinked with 1/2 teaspoon of the salt and crushed red pepper. Cook 2 to 4 minutes, until zucchini is golden and tender; transfer to a bowl. Wipe down skillet.

2. Heat broiler with rack in upper level (but not the closest to heat source). Whisk eggs, water, goat cheese, basil, and remaining 1/2 teaspoon salt in a bowl. Heat remaining 1 tablespoon oil in skillet over medium-high heat; add egg mixture and cook 1 1/2 minutes to set bottom. Spoon zucchini mixture venely over top; reduce heat to medium-low and cover, and cook 5 to 6 minutes until edge is set and puffed. Uncover, transfer to broiler, and broil 1 to 1 /2 just until top is set and lightly golden. Cut into four wedges. Serve immediately.

Nutrition info (per serving): 5.5 grams carbohydrate, 4 grams net carbs, 1.5 grams fiber, 19 grams protein, 23.5 grams fat, 310 calories

from Atkins for Life

Yield: 4 servings