Dieting 101

The Atkins’ Diet
Although it originated back in the 1960s, the famous atkins diet achieved most of its fame during the last few years. Having many well known film stars amongst its supporters, it claims to allow fat reduction whilst allowing you to eat foods that are normally considered bad for diets, for example pork and egg and cheese.
With this diet you are supposed to eat fat and protein, it is the carbs that are on the banned list. Because of this, it is known as a high protein, low carb, weight loss program.
With this diet, the foods you should avoid are processed and refined sugar, milk, white bread, starchy vegetables, white rice and white flour, including cereals and pasta made from white flour.
Unlike other diets, on the atkins diet the foods you are encouraged to eat continues to be nutrient-rich unprocessed foods such as meat, fish & poultry. You also can eat shellfish, regular full fat cheese, butter and olive oil.

The Atkins’ Diet Theory
The 'science' behind the atkins diet is that even though our bodies use both fats and carbohydrates to change into glucose, it is the carbohydrates that are burned initially. If we eat fewer carbs, our bodies will consume our stored fat and we will diet successfully. This is the bit that is divisive, not all nutritionalists concur and some allege that it can sometimes be unsafe.

Chicken Breasts Stuffed with Orzo Recipe

	Category	Main Meal Recipes
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Ingredients And Procedures

1/2 c Uncooked orzo or riso pasta

3/4 c Low-sodium chicken broth

- (or water) Salt; as desired 1 ts Freshly ground black pepper

1 tb Olive oil

1 sm Onion

- peeled & coarsely diced 2 tb Minced garlic

2 Anchovy fillets; chopped

1/4 c Tightly packed, fresh basil

1 Egg white

1 tb Dry bread crumbs

4 lg Chicken breast halves

- boned 1/3 c Marsala

1/4 c Balsamic or red wine vinegar

3 tb Olive oil

COMBINE PASTA AND BROTH in a small pot, cover, place over medium-high heat, bring to a boil and cook 5 minutes, or until barely soft. Remove from heat and transfer contents of the pot to a work bowl. Add salt and pepper. Meanwhile, heat the olive oil over medium heat in a medium skillet on the stove, add the onions, garlic and anchovies and cook, stirring occasionally, until onions are softened, about 8 to 10 minutes. Scrape the mixture into a food processor, add basil and puree until coarsely ground. Add onion mixture to the pasta in the mixing bowl and add egg white and bread crumbs. Mix well. Chill in the refrigerator. Pull the tenderloins off the meat side of each breast and set aside. Remove the skin in 1 piece and set aside. Place breasts between layers of plastic wrap or wax paper and flatten to a 3/8-inch thickness. Gently flatten the tenderloins. Lay the breasts down on what was their skin side and place about 1/3 cup stuffing on each breast, leaving a 1-inch border. Gather up the edges around the stuffing as best you can. Lay a tenderloin on the opening and wrap each bundle with the skin. Preheat oven to 350F. Place the bundles in a baking dish just large enough to hold them comfortably. Pour in Marsala and vinegar, cover and place in oven for 20 minutes. Arrange the chicken on a platter and pour the cooking juices into a saucepan. Place saucepan over high heat and boil until reduced by half. Remove from the heat, pour the sauce into a mixing bowl and vigorously whisk in 3 tablespoons olive oil. Pour the sauce over the chicken and serve immediately.

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<h1>Chicken Breasts Stuffed with Orzo</h1>
    <b>Ingredients And Procedures</b><p>
        <TABLE cellSpacing=2 cellPadding=3 border=0><TBODY><TR><TD><P>1/2 c Uncooked orzo or riso pasta <P>3/4 c Low-sodium chicken broth <P>- (or water) Salt; as desired 1 ts Freshly ground black pepper <P>1 tb Olive oil <P>1 sm Onion <P>- peeled & coarsely diced 2 tb Minced garlic <P>2 Anchovy fillets; chopped <P>1/4 c Tightly packed, fresh basil <P>1 Egg white <P>1 tb Dry bread crumbs <P>4 lg Chicken breast halves <P>- boned 1/3 c Marsala <P>1/4 c Balsamic or red wine vinegar <P>3 tb Olive oil <P>COMBINE PASTA AND BROTH in a small pot, cover, place over medium-high heat, bring to a boil and cook 5 minutes, or until barely soft. Remove from heat and transfer contents of the pot to a work bowl. Add salt and pepper. Meanwhile, heat the olive oil over medium heat in a medium skillet on the stove, add the onions, garlic and anchovies and cook, stirring occasionally, until onions are softened, about 8 to 10 minutes. Scrape the mixture into a food processor, add basil and puree until coarsely ground. Add onion mixture to the pasta in the mixing bowl and add egg white and bread crumbs. Mix well. Chill in the refrigerator. Pull the tenderloins off the meat side of each breast and set aside. Remove the skin in 1 piece and set aside. Place breasts between layers of plastic wrap or wax paper and flatten to a 3/8-inch thickness. Gently flatten the tenderloins. Lay the breasts down on what was their skin side and place about 1/3 cup stuffing on each breast, leaving a 1-inch border. Gather up the edges around the stuffing as best you can. Lay a tenderloin on the opening and wrap each bundle with the skin. Preheat oven to 350F. Place the bundles in a baking dish just large enough to hold them comfortably. Pour in Marsala and vinegar, cover and place in oven for 20 minutes. Arrange the chicken on a platter and pour the cooking juices into a saucepan. Place saucepan over high heat and boil until reduced by half. Remove from the heat, pour the sauce into a mixing bowl and vigorously whisk in 3 tablespoons olive oil. Pour the sauce over the chicken and serve immediately. <BR><BR></P></TD></TR></TBODY></TABLE>     <p>
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