The Atkins Diet is here to support you on your weight loss journey. Individual results may vary. Weight loss is influenced by exercise, lifestyle, dietary pattern, and calories consumed. Consult your physician or health care provider before beginning the Atkins Diet as you would any other weight loss or weight maintenance program. The weight loss phases of the Atkins Diet should not be used by persons on dialysis. Should you have any health care-related questions, please call or see your physician or other health care provider. This article explores some delicious and easy-to-prepare chicken recipes suitable for Phase 1 of the Atkins Diet.
Understanding Atkins Phase 1
Phase 1, also known as the Induction phase, is the most restrictive stage of the Atkins Diet. It aims to switch the body from burning carbohydrates to burning fat for fuel. This is achieved by drastically reducing carbohydrate intake, typically to 20 grams of net carbs per day. Protein and fat become the primary sources of calories.
Chicken, being a lean protein source, is a staple in the Atkins Diet, especially during Phase 1. It's versatile and can be prepared in numerous ways to keep meals interesting and satisfying.
General Cooking Tips for Chicken on Atkins
Several cooking tips can enhance your chicken dishes while adhering to the Atkins Phase 1 guidelines. Slicing chicken breasts into cutlets is very helpful for reducing the cooking time and keeping the chicken tender. There are some excellent online video tutorials to help you master the technique. The basic idea is to lay a breast flat on a cutting board. Use the hand you do not hold your knife with to hold the chicken breast flat. Take a sharp knife and starting at the thickest end of the chicken breast, slice the chicken in half horizontally, halving the thickness. Cooking time will depend on the thickness of your cutlets. Ours were about 1-inch thick at their thickest, which is what the cooking times are based on.
Browning the meat in this naturally keto and low carb recipe seals in moisture, be sure not to overcook it or it will be dry.
Read also: Understanding the Atkins Diet
Recipe 1: Skillet Chicken with Oregano and Vinegar
This simple recipe offers a flavorful and satisfying meal using basic ingredients.
Ingredients:
- Chicken pieces (breasts or thighs)
- Butter
- Olive oil
- Onion
- Garlic
- Stock (chicken or vegetable)
- Vinegar
- Oregano
- Parsley
- Salt and pepper to taste
Instructions:
- In a large skillet, melt 1 tablespoon butter together with olive oil.
- Brown chicken in batches and transfer to a bowl.
- Melt remaining butter in the skillet.
- Add onion to skillet and cook for 5 minutes, until softened.
- Stir in garlic and cook for 1 minute more.
- Add stock, vinegar, and oregano.
- Return chicken and any accumulated juices to the skillet.
- Cover and simmer for 20 minutes until chicken is cooked through.
The oregano and parsley with the sauteed onions added great flavor. As one person said, "This was great. I used chicken breasts because I don't like thighs."
Recipe 2: Baked Parmesan Chicken
This recipe provides a crispy and flavorful alternative to fried chicken, perfect for satisfying cravings while staying within Atkins Phase 1 guidelines.
Ingredients:
- 4 pounds Chicken parts (wings or legs)
- 1 tablespoon salt
- 2 cups hot water
- 1 quart of ice cubes
- Melted butter
- Soy flour
- Parmesan
- Paprika
- Cayenne
Instructions:
- Purchase your favorite chicken parts - are you a wing lover or leg lover? You will need 4 pounds with the bones (to serve 8).
- In an 8-quart stockpot, combine 1 tablespoon salt and 2 cups hot water; stir to dissolve salt.
- Add chicken pieces to pot. Add the remaining water to 1 quart of ice cubes and add to the pot.
- Cover and refrigerate 1 hour.
- Drain off water. Using paper towels, pat chicken pieces until completely dry.
- Adjust oven rack to lowest position in oven. Heat oven to 400°F.
- Brush a jelly-roll pan (not Teflon-lined) with melted butter; set aside.
- In a 1-gallon resealable freezer bag, combine soy flour, Parmesan, paprika, and cayenne. Shake well to combine.
- Add chicken, 1 piece at a time, and shake vigorously until thoroughly coated.
- Remove from bag, shaking off excess coating mix, and place chicken pieces skin-side down on prepared pan. Reserve leftover coating mix.
- Bake chicken until golden brown and crisp on bottom, about 50 minutes.
- Remove from oven. Carefully tilt pan and spoon some melted butter over top of chicken pieces.
- Using a thin spatula, loosen chicken pieces from pan and turn skin-side up. (For extra crispy chicken, sprinkle 2 tablespoons of the reserved coating mix over chicken and spoon butter over top.)
- Bake chicken until browned on bottom, about 10 minutes more.
- Using a spatula, transfer chicken to a platter lined with paper towels to drain. Sprinkle with remaining 1/4 teaspoon salt.
Recipe 3: Creamy Sun-Dried Tomato Chicken
This dish offers a rich and flavorful sauce combined with tender chicken cutlets.
Ingredients:
- 1 1/2 pounds raw skinless, boneless chicken breast
- 1/4 teaspoon ground black pepper
- 1/4 teaspoon salt
- 2 tablespoons olive oil
- 1 1/2 teaspoons minced or pressed fresh garlic
- 1 cup low sodium chicken broth
- 1/3 cup heavy whipping cream
- 2 ounces cream cheese
- 1/2 cup (50g) grated parmesan cheese
- 1/3 cup drained, oil packed sundried tomatoes, chopped
- 1 teaspoon Italian seasoning blend
- 1/4 teaspoon crushed red chili pepper flakes
- 3 tablespoons chopped fresh basil leaves
Instructions:
- Slice each chicken breast horizontally into two even cutlets. Season each side with salt and pepper.
- In a large non-stick skillet, warm olive oil over medium-high heat. Add chicken cutlets, cooking until each side is browned and chicken is almost cooked through, about 4 minutes per side. Remove chicken to a plate and cover with foil.
- Add minced or pressed garlic to the skillet, reduce heat to medium low, and sauté until fragrant, about 30 seconds.
- Add broth and scrape the bottom of the pan to get up any bits stuck to the bottom. Add heavy cream and cream cheese, stirring until cream cheese is melted and sauce comes to a simmer, about 4 minutes.
- Add parmesan cheese and continue to stir until cheese is fully melted, another 2 minutes.
- Stir in chopped sundried tomatoes, Italian seasoning, and red pepper flakes.
- Add the chicken and any accumulated juices back to the skillet, cover and allow to simmer until the sauce is thickened and the chicken is fully cooked, 4-6 minutes more.
Recipe 4: Chicken Strips with Creamy Curry Sauce
This recipe presents a flavorful and aromatic dish with a creamy curry sauce.
Read also: Delicious Atkins Dinners
Ingredients:
- 32 ounces Chicken Breast Filet, skinless
- 2 teaspoons Garlic
- 1 teaspoon Cumin
- 1/2 cup Chicken Broth, Bouillon or Consomme
- 1/4 teaspoon Crushed Red Pepper Flakes
- 1 tablespoon Cilantro, fresh, chopped
- 1/3 cup Heavy Cream
- 3 tablespoons Unsalted Butter Stick
- 1/2 teaspoon Coriander Leaf (Dried)
- 1/2 teaspoon Ginger (Ground)
- Salt and pepper to taste
Instructions:
- Cut chicken into strips and season with salt and pepper.
- Heat butter in a heavy skillet over medium heat until the foam from the butter subsides.
- Add chicken strips and cook in batches until browned, about 5 minutes per batch. Place chicken on a covered plate.
- Add minced or pressed garlic, cumin, curry powder, dried cilantro leaves, ginger, and red-pepper flakes (if using) to the skillet. Cook, stirring constantly until fragrant and spices are dried out and gently toasted, 1 minute.
- Add chicken stock and bring to a boil. Reduce heat to medium-low; simmer, stirring occasionally, 5 minutes.
- Slowly add heavy cream and simmer (do not let mixture come to a boil) until heated through, 3 minutes.
- Add chicken and accumulated juices back to the skillet and toss in sauce.
Important Considerations for Atkins Phase 1
While these recipes provide delicious options for Phase 1 of the Atkins Diet, it's crucial to pay attention to portion sizes and carbohydrate counts. Be mindful of hidden carbs in ingredients like sauces and seasonings.
Read also: Atkins Diet for Vegetarians