The New Atkins For A New You Part 20

MCDONALD'S/WWW.NUTRITION.MCDONALDS.COM Thumbs Up: Minus the bun: Burgers or cheeseburgers; Premium Bacon Ranch or Caesar salad with or without grilled chicken; scrambled eggs and sausage patty minus the bun; Newman's Own Creamy Caesar Dressing. Minus the bun: Burgers or cheeseburgers; Premium Bacon Ranch or Caesar salad with or without grilled chicken; scrambled eggs and sausage patty minus the bun; Newman's Own Creamy Caesar Dressing.

Thumbs Down: Burgers with buns; Chicken McNuggets; all breaded chicken and fish dishes; wraps; all other salad dressings. Burgers with buns; Chicken McNuggets; all breaded chicken and fish dishes; wraps; all other salad dressings.

SUBWAY/WWW.SUBWAYFRESHBUZZ.COM.

Thumbs Up: Any sub can be ordered as a salad (toss any croutons), including cold cut combo, Subway Club, tuna fish, BLT, Black Forest ham, turkey breast, and roast beef; omelets minus the sandwich; vinaigrette dressing. Any sub can be ordered as a salad (toss any croutons), including cold cut combo, Subway Club, tuna fish, BLT, Black Forest ham, turkey breast, and roast beef; omelets minus the sandwich; vinaigrette dressing.

Thumbs Down: Any sub. Any sub.

WENDY'S/WWW.WENDYS.COM Thumbs Up: Minus the bun: Any hamburger or cheeseburger; chicken BLT or chicken Caesar salad (omit croutons) with Ultimate Chicken Grill Fillet and Supreme Caesar Dressing. Minus the bun: Any hamburger or cheeseburger; chicken BLT or chicken Caesar salad (omit croutons) with Ultimate Chicken Grill Fillet and Supreme Caesar Dressing.

Thumbs Down: Burgers with buns, chicken nuggets, crispy chicken dishes; all wings; Southwest Taco salad; most salad dressings. Burgers with buns, chicken nuggets, crispy chicken dishes; all wings; Southwest Taco salad; most salad dressings.

DINING OUT.

Whether your tastes run to s.h.i.+sh kebab or sas.h.i.+mi, Chicken Piccata or Tandoori Chicken, fajitas or fatoushe, you can eat out with ease in almost any cuisine while complying with your low-carb lifestyle. Here's a peek at what's good to go and what's off the table so you can navigate menus in ten different languages.

ITALIAN RESTAURANTS.

Order dishes that feature chicken, veal, seafood, or pork with the flavorings that mark the cuisine, but without the sides of pasta, rice, or polenta.

Thumbs Up: Prosciutto with melon (OWL) or asparagus; Parmigiano Reggiano; antipasto (a.s.sorted meat, cheese, and marinated vegetables); caponata (eggplant and caper salad) and most other salads; meat, fish, and poultry entrees, such as Veal Saltimbocca, Chicken Piccata, or Veal Scaloppini (if not breaded, floured, or battered). Prosciutto with melon (OWL) or asparagus; Parmigiano Reggiano; antipasto (a.s.sorted meat, cheese, and marinated vegetables); caponata (eggplant and caper salad) and most other salads; meat, fish, and poultry entrees, such as Veal Saltimbocca, Chicken Piccata, or Veal Scaloppini (if not breaded, floured, or battered).

Thumbs Down: Any pasta or risotto dish; pizza; deep-fried calamari or mozzarella; garlic bread; baked clams; Fettuccine Alfredo; Eggplant (or veal or chicken) Parmesan. Any pasta or risotto dish; pizza; deep-fried calamari or mozzarella; garlic bread; baked clams; Fettuccine Alfredo; Eggplant (or veal or chicken) Parmesan.

Tip: For starters, ask for a bowl of olives instead of the bread basket. To end the meal, order caffe breve, made with half-and-half, instead of cappuccino, made with milk. For starters, ask for a bowl of olives instead of the bread basket. To end the meal, order caffe breve, made with half-and-half, instead of cappuccino, made with milk.

GREEK RESTAURANTS.

Olives, olive oil, lemons, eggplant, zucchini, spinach, fennel, grape leaves, yogurt, garlic, mint, dill, rosemary, and tahini (ground sesame seeds) play starring roles in this healthful cuisine.

Thumbs Up: Tzatziki (cuc.u.mber, yogurt, and garlic dip); Taramosalata (creamy fish-roe spread); Avgolemono soup; feta and other sheep and goat cheeses; roasted, skewered (souvlaki), or grilled or braised lamb, beef, pork, and chicken; gyro platter; grilled shrimp, octopus, or fish. Tzatziki (cuc.u.mber, yogurt, and garlic dip); Taramosalata (creamy fish-roe spread); Avgolemono soup; feta and other sheep and goat cheeses; roasted, skewered (souvlaki), or grilled or braised lamb, beef, pork, and chicken; gyro platter; grilled shrimp, octopus, or fish.

Thumbs Down: Pita bread; rice-stuffed grape leaves; Skordalia (garlic-potato spread); Spanakopita or Tyropita tarts; Moussaka, Past.i.tsio (lamb with pasta), pilafs, fried calamari, and baklava. Pita bread; rice-stuffed grape leaves; Skordalia (garlic-potato spread); Spanakopita or Tyropita tarts; Moussaka, Past.i.tsio (lamb with pasta), pilafs, fried calamari, and baklava.

Tip: A Greek diner is almost always a good low-carb bet for a Greek salad full of feta cheese, olives, olive oil, lettuce, tomatoes, and fresh basil. Ask for more feta instead of the stuffed grape leaves that are a typical garnish. Greek diner is almost always a good low-carb bet for a Greek salad full of feta cheese, olives, olive oil, lettuce, tomatoes, and fresh basil. Ask for more feta instead of the stuffed grape leaves that are a typical garnish.

MIDDLE EASTERN RESTAURANTS.

Many popular dishes are built around rice, chickpeas, and lentils. Instead, concentrate on lamb and other meat dishes. Eggplant also gets star treatment in this cuisine.

Thumbs Up: Babaganoosh (roasted eggplant mixed with garlic and tahini); Loubieh (green beans cooked with tomatoes) and other vegetable dishes; grilled skewered dishes: lamb s.h.i.+sh kebab, kofta (ground lamb and onion b.a.l.l.s), and s.h.i.+sh Taouk (chicken pieces). In later phases: hummus, labnee (thickened yogurt with mint), tabbouleh, fatoushe, kibbeh. Babaganoosh (roasted eggplant mixed with garlic and tahini); Loubieh (green beans cooked with tomatoes) and other vegetable dishes; grilled skewered dishes: lamb s.h.i.+sh kebab, kofta (ground lamb and onion b.a.l.l.s), and s.h.i.+sh Taouk (chicken pieces). In later phases: hummus, labnee (thickened yogurt with mint), tabbouleh, fatoushe, kibbeh.

Thumbs Down: Falafel and other chickpea dishes, pita, and baklava. Falafel and other chickpea dishes, pita, and baklava.

Tip: Instead of using pita bread for dips, ask for celery sticks, green pepper chunks, or cuc.u.mber spears. Instead of using pita bread for dips, ask for celery sticks, green pepper chunks, or cuc.u.mber spears.

MEXICAN RESTAURANTS.

There's much more to this cuisine than the tortillas, beans, and rice in Tex-Mex, New Mexico-style, and Cal-Mex restaurants. The primary seasonings of garlic, chilies, cilantro, and c.u.min can be found in any number of carb-smart dishes.

Thumbs Up: Salsa (with no added sugar) or guacamole (with jicama strips for dipping); jicama salad; grilled chicken wings; Sopa de Albondigas (meatball and vegetable soup); "naked fajitas" (minus tortillas and beans); grilled chicken (Pollo Asado) or fish (pescado); Camarones al Ajili (shrimp in garlic sauce); chicken or turkey mole. Salsa (with no added sugar) or guacamole (with jicama strips for dipping); jicama salad; grilled chicken wings; Sopa de Albondigas (meatball and vegetable soup); "naked fajitas" (minus tortillas and beans); grilled chicken (Pollo Asado) or fish (pescado); Camarones al Ajili (shrimp in garlic sauce); chicken or turkey mole.

Thumbs Down: Chips or nachos; any taco, tamale, burrito, tortilla, or enchilada platter or dish; stuffed jalepeno peppers or Chiles Rellenos; quesadillas, chimichangas, or flautas; shrimp enchiladas. Chips or nachos; any taco, tamale, burrito, tortilla, or enchilada platter or dish; stuffed jalepeno peppers or Chiles Rellenos; quesadillas, chimichangas, or flautas; shrimp enchiladas.

Tip: Ask for dishes such as Enchiladas Verdes without the tortilla and with the sauce atop the chicken. Or order a tostada/taco salad with beef or chicken minus the rice and beans and leave the tostada itself, just as you would a plate. Ask for dishes such as Enchiladas Verdes without the tortilla and with the sauce atop the chicken. Or order a tostada/taco salad with beef or chicken minus the rice and beans and leave the tostada itself, just as you would a plate.

FRENCH RESTAURANTS.

French food is actually a collection of regional specialties and includes everything from bistro fare to haute cuisine. Many French sauces, such as hollandaise, are based on b.u.t.ter or olive oil and thickened with egg yolks rather than flour.

Thumbs Up: French onion soup (without bread topping); frisee salad; Coquilles St. Jacques (scallops in cream sauce); Steak au Poivre, Entrecote or Tournedos Bordelaise; Veal Marengo, Coq au Vin (minus potatoes and carrots); Boeuf Bourguignon; mussels in white wine sauce or Bouillabaisse (skip the bread for dipping); Duck a l'Orange; cheese plate for dessert. French onion soup (without bread topping); frisee salad; Coquilles St. Jacques (scallops in cream sauce); Steak au Poivre, Entrecote or Tournedos Bordelaise; Veal Marengo, Coq au Vin (minus potatoes and carrots); Boeuf Bourguignon; mussels in white wine sauce or Bouillabaisse (skip the bread for dipping); Duck a l'Orange; cheese plate for dessert.

Thumbs Down: Alsatian tart, Vichyssoise, Croque Monsieur, pommes frites and any other potato dish, Crepes Suzette. Alsatian tart, Vichyssoise, Croque Monsieur, pommes frites and any other potato dish, Crepes Suzette.

INDIAN RESTAURANTS.

India has several distinct cuisines, many based on rice, wheat, or legumes. But there's still plenty of protein and low-carb vegetables on the typical menu, which also offers many options for vegetarians and vegans.

Thumbs Up: Tandooris (meats, fish, and vegetables baked in a clay oven); meat and fish curries; grilled shrimp, meat, or chicken kebabs; raita (yogurt and cuc.u.mbers-after Induction); korma, saag, and paneer (cheese curd) dishes; chicken s...o...b.. soup. Tandooris (meats, fish, and vegetables baked in a clay oven); meat and fish curries; grilled shrimp, meat, or chicken kebabs; raita (yogurt and cuc.u.mbers-after Induction); korma, saag, and paneer (cheese curd) dishes; chicken s...o...b.. soup.

Thumbs Down: Naan and other breads; dals, including mulligatawny soup (acceptable in Pre-Maintenance and Lifetime Maintenance); biryani dishes; chutneys made with added sugar; samosas and fritters. Naan and other breads; dals, including mulligatawny soup (acceptable in Pre-Maintenance and Lifetime Maintenance); biryani dishes; chutneys made with added sugar; samosas and fritters.

CHINESE RESTAURANTS.

The regional cuisines include Szechuan, Hunan, Cantonese, and Shandong, but rice is a staple of all of them. Order a small portion of brown rice if you can handle whole grains.

Thumbs Up: Egg-drop soup (made without cornstarch) or hot-and-sour soup; sizzling shrimp platter, steamed or stir-fried tofu with vegetables; steamed beef with Chinese mushrooms; stir-fried chicken with garlic; Peking Duck and Moo Shu Pork (minus pancakes and plum sauce). Egg-drop soup (made without cornstarch) or hot-and-sour soup; sizzling shrimp platter, steamed or stir-fried tofu with vegetables; steamed beef with Chinese mushrooms; stir-fried chicken with garlic; Peking Duck and Moo Shu Pork (minus pancakes and plum sauce).

Thumbs Down: Any sweet-and-sour dishes; fried wontons, egg rolls, spring rolls; white or fried rice; any breaded or battered or noodle-based dish. Any sweet-and-sour dishes; fried wontons, egg rolls, spring rolls; white or fried rice; any breaded or battered or noodle-based dish.

Tip: Most Chinese dishes rely on a sauce thickened with cornstarch, as do many soups. Request the sauce on the side; better yet, ask for it prepared without sugar or cornstarch. Most Chinese dishes rely on a sauce thickened with cornstarch, as do many soups. Request the sauce on the side; better yet, ask for it prepared without sugar or cornstarch.

j.a.pANESE RESTAURANTS.

Again, rice is a staple, as are noodles. As an island nation, j.a.pan has many seafood dishes, but a number of other protein sources have found their way into the cuisine.

Thumbs Up: Miso soup; sas.h.i.+mi; Shabu-Shabu; grilled fish or squid; Negamaki (scallions/asparagus tips wrapped in sliced beef); steamed and grilled vegetables; pickled vegetables (os.h.i.+nko), including daikon radish, j.a.panese eggplant, and seaweed; Sunomono salad (cuc.u.mbers, seaweed, crab); edamame (in the later phases). Miso soup; sas.h.i.+mi; Shabu-Shabu; grilled fish or squid; Negamaki (scallions/asparagus tips wrapped in sliced beef); steamed and grilled vegetables; pickled vegetables (os.h.i.+nko), including daikon radish, j.a.panese eggplant, and seaweed; Sunomono salad (cuc.u.mbers, seaweed, crab); edamame (in the later phases).

Thumbs Down: Shrimp and vegetable tempura; sus.h.i.+; gyoza (fried dumplings); seafood noodle dishes; sukiyaki and beef teriyaki (there is sugar in both the sauces). Shrimp and vegetable tempura; sus.h.i.+; gyoza (fried dumplings); seafood noodle dishes; sukiyaki and beef teriyaki (there is sugar in both the sauces).

THAI RESTAURANTS.

A blend of Chinese and Indian culinary traditions, Thai food has its own unique combination of seasonings: coconut milk, lemongra.s.s, tamarind, cilantro, turmeric, c.u.min, chili paste, dried shrimp, fish sauce, lime juice, and basil. In general, stick to sauteed dishes and avoid noodle-based ones and dipping sauces.

Thumbs Up: Tom Yum Goong (shrimp soup) or Gai Tom Kha (chicken and coconut milk soup); Nuuryungnamtok or Yum Plamuk (main-dish salads with sliced steak or squid, respectively); sauteed shrimp, scallion, pork, beef, or vegetable dishes; curries (without potatoes); steamed fish (sauce on the side); green papaya salad. Tom Yum Goong (shrimp soup) or Gai Tom Kha (chicken and coconut milk soup); Nuuryungnamtok or Yum Plamuk (main-dish salads with sliced steak or squid, respectively); sauteed shrimp, scallion, pork, beef, or vegetable dishes; curries (without potatoes); steamed fish (sauce on the side); green papaya salad.

Thumbs Down: Dumplings and spring rolls: fried and white rice; Pad Thai and any other noodle dish; deep-fried fish. Dumplings and spring rolls: fried and white rice; Pad Thai and any other noodle dish; deep-fried fish.

KOREAN RESTAURANTS.

Korean cuisine is a blend of Mongolian, j.a.panese, and Chinese elements with many dishes ideal for carb-conscious diners.

Thumbs Up: Grilled or stewed fish and sh.e.l.lfish; marinated grilled pork, beef, and chicken dishes (omit rice or noodles); ditto for Kalbi Tang (beef-rib stew); any bulgogi (barbecue) (minus the sugary sauce); s.h.i.+nsollo (hot pots); tofu; kimchi (fermented vegetables with chilies; pickles). Grilled or stewed fish and sh.e.l.lfish; marinated grilled pork, beef, and chicken dishes (omit rice or noodles); ditto for Kalbi Tang (beef-rib stew); any bulgogi (barbecue) (minus the sugary sauce); s.h.i.+nsollo (hot pots); tofu; kimchi (fermented vegetables with chilies; pickles).

Thumbs Down: Noodle-based soups; dumplings; any rice dish; Pa Jon (scallion pancake). Noodle-based soups; dumplings; any rice dish; Pa Jon (scallion pancake).

Chapter 12.

RECIPES AND MEAL PLANS.

Many low-carb cookbooks and hundreds of recipes at www.atkins.com and other low-carb Web sites make it easy to produce Atkins-friendly meals. For that reason and because we simply don't have s.p.a.ce to include too many recipes in this book, we've taken a different approach: with the exception of the broths, these dishes aren't designed to be eaten alone. Instead, use these delectable sauces, marinades, salad dressings, and flavored b.u.t.ters to complement or enhance meat, poultry, fish, or tofu, as well as salad greens and other vegetables, while complying with your weight management program. Even your family members who aren't on Atkins will enjoy these tasty recipes. In addition to a protein source and vegetables, just make some brown rice, sweet potatoes, or another nutrient-rich starch for them. and other low-carb Web sites make it easy to produce Atkins-friendly meals. For that reason and because we simply don't have s.p.a.ce to include too many recipes in this book, we've taken a different approach: with the exception of the broths, these dishes aren't designed to be eaten alone. Instead, use these delectable sauces, marinades, salad dressings, and flavored b.u.t.ters to complement or enhance meat, poultry, fish, or tofu, as well as salad greens and other vegetables, while complying with your weight management program. Even your family members who aren't on Atkins will enjoy these tasty recipes. In addition to a protein source and vegetables, just make some brown rice, sweet potatoes, or another nutrient-rich starch for them.

Master several of these simple recipes, and you'll be able to: 1. Add flavor and variety to basic meals, so you'll never get bored eating the low-carb way.2. Find delicious ways to consume all the healthy, natural fats you need to do Atkins properly.3. Make low-carb alternatives to condiments such as barbecue sauce and c.o.c.ktail sauce that usually are full of added sugars.

Different noncaloric sweeteners have varying degrees of sweetness. We've left the choice of sucralose, saccharin, xylitol, or stevia up to you in most cases where a recipe for a sauce, salad dressing, or marinade calls for a sweetening agent, unless the recipe calls for 2 or more tablespoons, in which case we've specified xylitol, which is not as sweet at the other three alternatives.

For each recipe, we've provided appropriate phases, nutritional data, the number and size of servings, and the total amount of time it takes to make, as well as the active time. For example, a sauce may need to simmer for an hour to blend flavors but take only 10 minutes to a.s.semble. In the case of specialty ingredients, we've provided sources or alternatives.

So let's get cooking!

RECIPE INDEX.

SAUCES.

Aioli 209.

Herb Mayonnaise 208.

Alfredo sauce 215.

Lime Mayonnaise 208.

Arugula-Walnut Pesto 218.

Mushroom Gravy 207.

Barbecue sauce 212.

Mustard-Cream sauce 211.

Basic Tomato sauce 216.

Peanut sauce 213.

Basil Pesto 217.

Raita 214.

Bechamel sauce 206.

Remoulade 211.

Brown b.u.t.ter sauce 221.

Romesco sauce 214.

Caper-Dill sauce 210.

Rouille 209.

Carbonara sauce 216.

Salsa Cruda 219.

c.o.c.ktail sauce 212.

Sun-Dried Tomato Pesto 218.

Dill sauce 210.

Tartar sauce 210.

Hollandaise sauce 220.

Tomatillo salsa (salsa Verde) 219.

Mayonnaise 208.

Tzatziki 214.

Blender Mayonnaise 208.

Veloute sauce 205.

Chili-Cilantro Mayonnaise 209.

Vodka sauce 216.