Page 2A
East Oregonian
EASTERN OREGON MARKETPLACE
Tuesday, March, 20, 2018
FAMILY FEATURES
F
or many, spring is an opportunity to hit refresh on many
aspects of life, including what you eat. Rather than
instituting a restrictive diet that forces you to cut back on
your favorite snacks and dishes, consider making simple
changes that can go a long way so you can enjoy the flavors of the
season without sacrificing taste or eating less.
For example, Atkins offers a long-term, healthy lifestyle
featuring a balanced approach of high-fiber carbohydrates,
optimal protein and healthy fats, while focusing on reducing
levels of refined carbohydrates, added sugars and “hidden
sugars,” which are the carbohydrates that convert to sugar in
the body – you can’t see them but your body does.
Fresh flavors abound during spring, and you can enjoy
nature’s bounty while avoiding hidden sugars by selecting high-
fiber, low-glycemic fruits and vegetables. For example, a single
avocado contains 10 grams of dietary fiber in addition to healthy
fat. Consider a menu comprised of recipes like Egg-Filled
Avocado with Prosciutto, Avocado Kale Berry Smoothie Bowl
and Thai Peanut Buddha Bowl.
Learn more about the benefits of a balanced, flexible,
low-carb approach to eating at Atkins.com.
Thai Peanut
Buddha Bowl
Recipe courtesy of “Atkins:
Eat Right, Not Less”
Active time: 15 minutes
Total time: 30 minutes
Servings: 4
Olive oil spray
2 skinless, boneless
chicken breasts
(12 ounces total)
Dressing:
1/2 cup peanut butter
3 tablespoons coconut
milk
1 tablespoon fish sauce
2 teaspoons hot chili
sauce
2 garlic cloves, minced
1 tablespoon minced
fresh ginger
1 tablespoon sesame
oil
3 tablespoons hot
water
4 cups baby spinach
1 ripe Hass avocado,
thinly sliced
1 medium zucchini,
cut into noodle
shapes
2 carrots, cut into
noodle shapes
2 radishes, thinly
sliced
8 sprigs cilantro
Heat oven to 400 F.
Coat small skillet with
olive oil spray. Add chicken to
skillet and cook 3-4 minutes,
turning once or twice to brown
chicken. Slide into oven
and bake 6- 8 minutes, until
chicken is cooked through and
no longer pink in center when
sliced with a knife. Set aside
to rest 5 minutes then shred.
To make dressing: In large
bowl, mix peanut butter,
coconut milk, fish sauce, chili
sauce, garlic, ginger, sesame
oil and hot water. Whisk well
until smooth.
Divide spinach and
avocado among four bowls.
Top with chicken, zucchini,
carrots, radishes and cilantro.
Drizzle with dressing and
serve immediately.
Tip: If you don’t have a
spiralizer, you can achieve
the same effect by using a
vegetable peeler to shave
thin ribbons. You can also
use a mandoline vegetable
slicer then use a knife to
cut the strips into thinner
noodle-like strips.
Nutritional information
per serving: 10.8 g net carbs;
427 calories; 18.1 g total
carbs; 7.3 g fiber; 21.8 g
protein; 30.7 g fat.
Live Low-Carb
Find more inspiration, tips and recipes
by seeking out additional resources
like “Atkins: Eat Right, Not Less: Your
Guidebook for Living a Low-Carb and
Low-Sugar Lifestyle.” The book, filled
with 100 whole-food recipes and simple
solutions for living a low-carb lifestyle,
contains a variety of meal plans, low-carb
takes on classic comfort foods and tips for
creating a low-carb kitchen. Readers can
also learn about Atkins 100, a flexible and
personalized low-carb lifestyle program.
Avocado Kale Berry
Smoothie Bowl
Egg-Filled Avocado
with Prosciutto
Recipe courtesy of “Atkins: Eat Right,
Not Less”
Active time: 10 minutes
Total time: 15 minutes
Servings: 4
6 ounces watercress or baby
spinach
2 tablespoons balsamic vinegar
8 large eggs
4 ripe Hass avocados, halved
lengthwise and pitted
olive oil spray
8 slices (about 4 ounces)
prosciutto
Place the watercress or baby spinach
in large bowl. Drizzle with balsamic
vinegar and toss well. Divide among four
small plates.
In large skillet, heat 2 inches water
over medium heat until bubbles cover
bottom and sides of pan. Crack eggs
into small bowl (do not use eggs with
broken yolks). When a few bubbles
have broken surface of water, gently
pour each egg into pan, leaving room
between them.
Cook eggs, without stirring, until
whites are just set and yolks are still
runny, 2-3 minutes. Use rubber spatula
to gently release eggs from bottom of
pan, if necessary. Using slotted spoon,
remove eggs from water and drain on
paper towels.
Place poached egg in each avocado
half. Coat medium skillet with olive oil
spray. Heat skillet over medium heat
and add prosciutto. Cook until crispy,
about 2 minutes per side. Transfer two
avocado-filled egg halves to each plate
and serve immediately with two slices
prosciutto.
Nutritional information per
serving: 4.1g net carbs; 422 calories;
16 g total carbs; 11.9 g fiber; 18.5 g
protein; 34 g fat.
Recipe courtesy of
“Atkins: Eat Right, Not Less”
Active time: 10 minutes
Total time: 10 minutes
Servings: 2
1/3 cup plain protein powder
1 cup plain full-fat Greek yogurt
1/4 cup water
1/2 ripe Hass avocado
1 cup kale leaves
2 tablespoons chopped fresh mint
1 teaspoon stevia (sugar substitute)
1/2 cup fresh or frozen berries such as
blackberries, strawberries or
raspberries
2 tablespoons almond or walnut
halves
2 tablespoons chia seeds
In blender, blend protein powder, yogurt,
water, avocado, kale, mint and stevia until
smooth then divide between two bowls.
Sprinkle berries, nuts and chia seeds over
smoothies. Serve immediately.
Nutritional information per serving:
12.5 g net carbs; 356 calories; 24.2 g total
carbs; 11.8 g fiber; 32.2 g protein; 15.6 g fat.