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BEAT THE JANUARY BLUES WITH AN ATKINS 'BIG NIGHT IN
With payday still a fortnight away and many people struggling to stick to their New Year diets, January often seems like the bleakest month. However, despite empty pockets and waning resolve, we all still need a little treat from time to time!
Thanks to Atkins there’s no need to fork out on expensive takeaways or dining out. To banish those January blues, simply invite some friends round, prepare one of these fantastic low-carb recipes, pop on a DVD and tuck in.
Atkins nutritionist, Linda O’Byrne says: "January is the hardest month for most dieters, with many feeling deprived following the indulgence of the festive season, while also struggling with tight budgets.
“Atkins, however, isn’t a low fat, calorie counting diet. It is designed so dieters can enjoy food and their life, while still losing weight. With these fantastic recipes, dieters will be able to stick to the Atkins diet and enjoy their favourite cuisines, without breaking the bank!”
CHICKEN TIKKA MASALA (SERVES FOUR)
Ingredients
* 700g skinless, boneless chicken breasts
* 170g full fat yoghurt
* 1 tbsp minced fresh ginger root
* 1 tbsp chopped coriander plus additional for garnish
* 2 tsp chilli powder
* 1 tsp ground coriander
* 1 tsp dried mint
* 14ml extra virgin olive oil
* ½ tsp salt
Directions
* In a shallow bowl, combine the yoghurt, ginger, coriander, chilli powder, mint and mix well
* Add the chicken, cover and then marinate in the refrigerator for at least four hours or overnight
* About one hour before cooking, remove the chicken from the refrigerator and bring to room temperature, then soak four to six thin wooden or bamboo skewers in water
* Heat oven to 375oF / 190C / gas mark 5
* Thread the chicken on skewers, place on a baking sheet and drizzle with oil
* Sprinkle with salt
* Bake for 30 minutes, turning once halfway through cooking time, until golden brown and cooked through
* Sprinkle with chopped coriander and garnish with lime (optional).
Nutritional information per serving
* Total Carbs 1.5g
* Protein 39g
* Fibre 0g
* Fat 12g
* Calories 282
PORTOBELLO MUSHROOM PIZZA (SERVES ONE)
Ingredients
* 1 portobello mushroom, stem removed
* 1 tbsp olive oil
* 1 tbsp tomato sauce (low sugar)
* 30g mozzarella cheese, grated
* 2 cherry tomatoes, halved
* 30g mushrooms, sliced
* 1 tbsp finely chopped basil leaves
Directions
* Wipe the mushroom with a damp paper towel
* Heat a little oil in a non-stick pan, place the mushroom in the hot oil, cap side down and cook until slightly browned
* Flip to cook the other side then drain on kitchen roll
* Sauté the mushrooms and tomatoes until slightly brown
* Place the mushroom on a foil-lined baking sheet
* Spread the sauce over the mushroom, then top with half of the cheese and the mushrooms and tomatoes
* Sprinkle with the remaining cheese and basil
* Grill for about a minute or until the cheese is melted and bubbly
Nutritional information per serving
* Total Carbs 5g
* Protein 6g
* Fibre 1.5g
* Fat 10g
* Calories 131
SPICED BEEF AND PEPPER STIR-FRY (SERVES 4)
Ingredients
* 3 sirloin steaks, 1 inch thick (about 450-700kg in total)
* 2 tbsp soya sauce
* 1 tbsp grated fresh ginger
* 1 large garlic clove, pushed through a press
* 1 tbsp dry sherry
* 1 ½ tsp no added sugar apricot preserve
* 1 ½ tsp sesame oil
* ¼ tsp of Chinese Five Spice powder
* 4 tsp canola oil
* 1 red bell pepper, sliced into thick strips
* 85g sugar snap peas
* 140g sliced bamboo shoots from a tin, drained and rinsed
* 2 tbsp sesame seeds
Directions
* Remove any hard fat from around the edge of the steaks
* Cut the steaks into thin slices
* Combine the marinade ingredients in a zip-lock plastic bag or baking dish, add the beef and toss to coat evenly
* Refrigerate for 1 to 4 hours
* Heat 1 teaspoon of the oil in a 12 inch non-stick pan over high heat until very hot
* Add one third of the beef
* Stir-fry for 1½ minutes until it is no longer pink and transfer to a large shallow serving bowl
* Repeat twice with the remaining beef
* Add the remaining teaspoon of oil to the pan along with pepper, sugar snap peas and sesame seeds. Stir-fry for 3 minutes
* Add the bamboo shoots and stir to heat through for 1 minute
* Toss vegetables with the beef and juices
* Serve immediately
Nutritional information per serving
* Total Carbs 9g
* Protein 40g
* Fibre 4g
* Fat 20g
* Calories 335
