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Lake Oconee News
Friday, Dec. 11,2015
Chicken Parmesan
with Garlic Sauteed
Baby Broccoli
Prep time: 10 minutes
Cook time: 30 minutes
Net carbs: 7.9 g
20 ounces boneless, cooked
chicken breasts
salt and freshly ground
black pepper, to taste
4 tablespoons extra-virgin
olive oil, divided
15 ounces canned tomato sauce
1/2 teaspoon ground dried basil
1/4 teaspoon leaf oregano
1 teaspoon sucralose sweetener
(sugar substitute)
1/4 cup grated Parmesan cheese
1 cup shredded whole milk
mozzarella cheese
20 cups baby broccoli florets
1/2 teaspoon garlic
Heat oven to 350 F.
Using meat mallet, pound out
chicken breasts until they are about
1/4- to 1/2-inch thick. Season with
salt and freshly ground black pepper,
and place into preheated skillet over
medium-high heat with 2 tablespoons
oil. Cook until brown on both sides,
about 2 minutes per side, then layer into
8-by-8-inch baking pan.
In small bowl, combine tomato
sauce, basil, oregano, sucralose and
Parmesan cheese. Mix with spoon and
pour over chicken. Layer mozzarella
on top and bake 25-30 minutes, until
cheese is melted and sauce is bubbly.
During last 10 minutes of cooking
chicken, use same skillet to saute baby
broccoli. Over medium-high heat, add
garlic and broccoli to 2 remaining
oil. Saute until broccoli is crisp-tender,
about 5 minutes. Serve immediately
with chicken.
Photos courtesy of Getty Images
FAMILY FEATURES
T he hustle and bustle of the holiday season - from office parties to family gatherings - often leads to
over-indulging and deviating from a healthy lifestyle; luckily, it’s still possible to enjoy many of your
favorite holiday dishes while reducing carb and sugar intake.
And the numbers don’t lie - numerous studies show that low-carb eating can be a healthy lifestyle option
for people who want to lose or maintain their weight. When you control your carbohydrate intake, you start
burning stored fat as your fuel source instead of carbohydrates.
Low-carb eating results in more effective weight loss and better health markers, such as a decrease in your
risk of heart disease and diabetes. Plus, a low-carb lifestyle, such as Atkins, can be customized to your indi
vidual needs to help you lose weight and keep it off.
In fact, with the wide variety of foods to choose from in a low-carb lifestyle, it's easy to find plenty of
the festive foods and recipes you like so you can skip the stress this holiday season and simply focus on
celebrating.
These recipes - favorites of actress Alyssa Milano, who started her own journey on the Atkins program
- show how easy it is to make and enjoy low-carb dishes packed with flavor. Find more low-carb recipes
to share this holiday season at atkins.com.
Fresh Mozzarella Salad
with Basil Pesto
Prep time: 10 minutes
Net carbs: 1.7 g
4 cups arugula
1/4 cup basil pesto
2 pounds sliced whole milk
mozzarella cheese
2 small whole red tomatoes,
sliced
Basil Pesto
24 ounces basil
1/3 cup dried pine nuts
1/3 cup grated Parmesan
cheese
1/2 teaspoon garlic
1/2 teaspoon salt
1/3 cup extra virgin olive oil
To prepare pesto, combine
basil, pine nuts, Parmesan,
garlic and salt in food proc
essor or blender; pulse until
finely chopped. Add oil
in slow and steady stream
with machine running;
process until fairly smooth
but not pureed. Serve
immediately refrigerate
in airtight container for up
to 3 days or freeze for up
to 1 month.
Toss arugula with 2 table
spoons of pesto. Mound
onto serving plates. Top
with alternating slices of
mozzarella and tomato.
Drizzle with remaining
pesto and serve.
Cauliflower-Cheddar
Mash
Prep time: 5 minutes
Cook time: 8 minutes
Net carbs: 3.5 g
1 cup cauliflower
1/4 cup shredded cheddar
cheese
salt and freshly ground
black pepper, to taste
Steam cauliflower in steamer basket
over boiling water in medium cov
ered sauce pot until tender, about
5 minutes. Remove to bowl and
mash with fork. Top with cheese
and season to taste with salt and
freshly ground black pepper.
Recipes courtesy of Atkins.
THE DISH
ON LOW-CARB
EATING
If sticking to a low-carb diet seems like a lofty goal, you may find it helpful to focus on all the
foods you can eat with confidence while watching your carbs:
■ High-fiber vegetables
■ Healthy fats (olive oil,
■ Low-glycemic fruits
■ Protein (fish/seafood, poultry,
avocados, nuts, butter)
(berries, cherries,
beef, pork, eggs, plant-based)
■ Dairy (cheese, Greek yogurt)
melon)
DININGGUIDE
FOR GEORGIAS
LAKE COUNTRY
PAGE D6
