The New Atkins Made Easy by Colette Heimowitz Read Free Book Online

say, barbecue sauce may be made without sugar, another may be swimming in it. Check the Nutrition Facts panel carefully for added sugars as well as flour and other starches. In cases where the range of carbs can be significant, we’ve listed acceptable brands (which are often specialtyproducts sweetened with sucralose, stevia, or xylitol). A tablespoon of any of these sauces should not contain more than 1 gram of Net Carbs.
    â€¢Â Alfredo sauce
    â€¢Â Barbecue sauce (Hallman’s or Walden Farms)
    â€¢Â Buffalo chicken wing sauce (Beano’s)
    â€¢Â Cocktail/seafood sauce (Walden Farms)
    â€¢Â Enchilada sauce (Las Palmas)
    â€¢Â Fish sauce
    â€¢Â Garlic sauce
    â€¢Â Horseradish sauce
    â€¢Â Hot sauce (Tabasco)
    â€¢Â Salsa
    â€¢Â Taco sauce, green or red
    â€¢Â Ketchup (Walden Farms)
    â€¢Â Pesto sauce
    â€¢Â Pasta or pizza sauce (Rao’s Sensitive Formula Marinara Sauce, Walden Farms)
    â€¢Â Sofrito
    â€¢Â Soy sauce or tamari (San-J tamari, Seal Sama sugar-free)
    â€¢Â Steak sauce and marinade (Trinity Hill)
    Tomato sauce, canned or stewed tomatoes, tomato puree, and tomato paste are all acceptable in Induction, as long as they contain no added sugar. Muir Glen is one such brand.
SALAD DRESSINGS
    Any prepared salad dressing without added sugar and no more than 3 grams of Net Carbs per 2-tablespoon serving is acceptable. A lower-carb option is to make your own vinaigrette with olive oil plus either vinegar, lemon juice, or lime juice.
    â€¢Â Blue cheese
    â€¢Â Caesar
    â€¢Â Italian
    â€¢Â Ranch
    â€¢Â Vinaigrette
    You can also have up to 2 tablespoons lemon or lime juice a day.
NONCALORIC SWEETENERS
    Count each packet as 1 gram of Net Carbs, and consume no more than three per day. Although the sweeteners themselves contain no carbs, the powdered agent that keeps them from clumping has a small amount.
    â€¢Â Splenda (sucralose)
    â€¢Â Truvia or SweetLeaf (natural products made from stevia)
    â€¢Â Sweet’n Low (saccharin)
    â€¢Â Xylitol (available in health food stores and some supermarkets)
ATKINS LOW-CARB PRODUCTS
    All Atkins products are coded for appropriate phases. Bars and shakes acceptable for this phase contain no more than 3 grams of Net Carbs. Because they are meal substitutes, the Atkins frozen meals, which contain from 4–7 grams of Net Carbs, are all acceptable for Induction. (Some of the frozen meals contain less than 3 grams of Net Carbs from a small amount of Atkins Cuisine Penne Pasta.) In this phase, you can also have:
    â€¢Â Atkins Advantage Snack Bars with 2 or 3 grams of Net Carbs
    â€¢Â All Atkins Advantage Meal Bars
    â€¢Â All Atkins Advantage Ready-to-Drink Shakes
    â€¢Â Atkins Day Break Bars with 2 or 3 grams of Net Carbs
    â€¢Â All Atkins Endulge Bars (if your carb allotment allows)
    You can also eat certain other low-carb foods so long as they contain no more than 3 grams of Net Carbs per serving.
GROCERY STORE TIPS
    What if cooking from scratch is not your thing or you rarely have the time? Not to worry. This book is all about making Atkins easy. In addition to the delectable Atkins meals, some of which are suitable for breakfast and others for lunch or dinner, and other products, consider these options:
    â€¢Â Mine the frozen-foods section for products such as burgers in single servings, chicken tenders, and lots of different veggies. Some come in their own steaming bags that you can puncture and pop in the microwave oven. No pots to wash!
    â€¢Â Look in the same section for fish fillets (the unbreaded kind), scallops, and shrimp in parchment packets for super-quick meals.
    â€¢Â Visit the deli section for precooked roasted or grilled chicken and turkey that comes in chunks or slices. They’re great for tossing together a stir-fry, a main-dish salad, or another no-cook or easy-cook meal in no time.
    â€¢Â You can even find cooked