Low-Carb Recipes

[sublime311]

Please share your low-carb (doesn't have to be South Beach) recipes!


South Beach Peanut Butter Cup

Created by South Beach Diet Online members, this tastes just like the real thing! Makes 1 serving.

Printed from Allrecipes, Submitted by The South Beach Diet - Online
--------------------------------------------------------------------

1 no sugar added fudgsicle
2 tablespoons peanut butter
2 tablespoons light frozen whipped topping or whipping cream


Directions:
1 Take a no sugar added fudgsicle and scrape it off the stick (microwaving it for about 15 seconds helps). Then add 1-2 tablespoons of peanut butter and 1-2 tablespoons of light frozen whipped topping or whipping cream. Mix together and enjoy.

This recipe is optimal for Phase One of the South Beach Diet.

I often add some sugar-free chocolate syrup and dark chocolate chips to jazz this up a little - we love it!

[sublime311]

SBD Peanut Butter Cookies

1 CUP Crunchy NATURAL peanut butter
1 EGG
1 CUP SLENDA

MIX TOGETHER AND SPOON A QUATER SIZE BALL ONTO A SPRAYED (WITH I CANT BELEIVE ITS NOT BUTTER) COOKIE SHEET, BAKE FOR 10 -12 MINUTES, at 350*F

YOU CAN ALSO DIP A GLASS INTO THE SPLENDA AND PRESS IT ON TOP OF THE COOKIE FOR A SUGARY TASTE.

Two cookies equal 2 tbs of peanut butter. Don't forget to use all natural peanut butter so it's SBD friendly!

I have dessert on my mind!!

[sublime311]

This one is VERY yummy! Highly recommend it!

Minestrone

2 tsp olive oil
1/2 cup diced celery
2 cloves garlic, minced
1 can (28 oz) diced tomatoes, undrained
3 cups low-sodium, low-fat chicken broth
3 cups V-8 (I use the Spicy variety)
1 cup each chopped red bell pepper, chopped zucchini, and chopped green cabbage
1 cup white beans (navy)
3 tbsp chopped, fresh parsley
1 bay leaf
2 tsp dried basil
1 tsp dried oregano
1/2 tsp each dried thyme and black pepper

- Heat oil in a large soup pot over medium heat. Add celery and garlic (can also use some onion here, if you like). Cook and stir for three minutes, until veggies begin to soften.

- Add all remaining ingredients. Bring to a boil. Reduce heat to medium-low. Simmer, partially covered, for 30 minutes. Enjoy!

* This soup freezes well, so it's a great make-ahead. To make it Phase 2, just add small pasta (I like to use those little ABCs) and 1 cup of chopped carrots.

*Freeze in ziplock bag in the portion size you want. Then freeze flat on cookie sheet. To serve defrost and heat.

South Beach Diet, Phase 1

[sublime311]

I sometimes use a mix of broccoli and cauliflower.

Herbed Broccoli Bake


1 lb. broccoli florets
2 tsp. Smart Balance spread
1/4 cup onions, chopped
1/2 cup celery, chopped
1/4 cup mushrooms, drained and chopped
1/2 cup vegetable stock
1 tsp. Italian herb seasoning
1/2 cup LF or FF parmesan cheese

Directions:

1. Preheat oven to 350°F. Place broccoli in a steamer basket over boiling water. Cover and steam 4-5 minutes or until just tender. Drain and keep warm.

2. Melt butter/spread in a heavy nonstick skillet over medium heat. Sauté onions, celery and mushrooms 4-5 minutes or until tender.

3. Stir in stock and seasoning. Add salt and pepper to taste. Simmer another 2 minutes.

4. Stir in broccoli. Transfer mixture to a baking dish sprayed with Pam. Top with Parmesan cheese and bake 15 minutes.

South Beach Diet, Phase 1

[sublime311]

Just in time for the Forth!

Berry Vanilla Parfait

3 large strawberries
1/4 cup blueberries (frozen,but defrosted works great)
3/4 cup lowfat sugar free vanilla pudding
1/4 cup uncle sam cereal (this almost has a granola thing going on)
1 tbls. fat free cool whip
Layer strawberries cut up on the bottom of a tall glass. (may need some sugar substitute if strawberries arent sweet enough)
Add 1/3 of the vanilla pudding on top
Add uncle sam cereal
Add 1/3 of the vanilla pudding on top of cereal
Add blueberries
Add remaining pudding
Top with cool whip.

South Beach Diet Recipe (Phase 2)[/COLOR]

[sublime311]

Taco Meatballs

Ingredients:

1 1/2 lb ground beef (lean)
1 package taco seasoning mix (Taco Bell, Ortega, etc.)
1 green onion, finley diced
2 eggs
1 clove garlic, minced [optional]
1 block sharp cheddar cheese, cut into small cubes

Preheat the oven to 425°F.

Beat eggs and mix all ingredients except the cheese together. Mold a Tablespoon of meat around a cube of cheese to form a small shaped meatball. Repeat with all meat. Place on edged cookie sheet (sprayed with PAM) and bake at 425°F for 7 - 10 minutes or until meat is done and cheese has melted.

Less than 1 carb per meatball.

South Beach Diet Recipe, Phase 2 (can be modified for Phase 1 by using homemade taco seasoning and choosing reduced fat cheese)

[sublime311]

One of my favorites!!

Three Bean Salad

1 can cut green beans
1 can red kidney beans
1 can cut yellow wax beans
1 small green pepper, chopped
1 small onion chopped

DRESSING

3/4 cup splenda
1 tsp salt
1/2 tsp pepper
1/3 cup salad oil
2/3 cup vinegar

DIRECTIONS

Drain beans. Add beans, onion and green pepper to bowl and toss gently.

Combine remaining ingredients in a small bowl and mix well.

Pour dressing over bean mixture, stirring gently to coat well. Let salad marinate in refrigerator for several hours or overnight. Serve chilled.

[sublime311]

Snack attack!!

Roasted Chickpeas

Preheat oven to 450. 1 15.5 oz can chickpeas, rinsed and drained; 2 tbsp olive oil; salt to taste.

Mix ingredients together in shallow baking pan. Bake for 20 minutes until golden brown, stirring occasionally.

When finished, remove from oven and allow to cool. Eat at room temperature.

This recipe is from a book called "Vegan Planet" that I got out of the library. I've found that lots of vegan recipes are helpful during Phase I. They make good snacks or sides with protein.

South Beach Diet Recipe, Phase 1

[sublime311]

Haven't tried these yet, but they sound SOOO yummy!

Blueberry Bran Muffins

2 cups fresh blueberries
1-1/2 cups All-Bran cereal with “extra fiber” (has 0 sugar)
1-1/2 cups plain soy milk –or- skim milk
1 large egg
1/3 cup canola oil
3/4 cup Splenda
2 tablespoons freshly grated orange zest (colored peel)
1 teaspoon vanilla extract
1 cup whole wheat pastry flour
1 tablespoon baking powder
1 teaspoon cinnamon
3/4 cups chopped pecans

Wash the blueberries and remove the stems. Lay the berries on a paper towel to dry.

Preheat the oven to 375 degrees. Grease your muffin tins or line them with paper liners.

In a large mixing bowl, mix together the All-Bran and the milk; soak this mixture for about 15 minutes. Stir in egg, oil, Splenda, orange zest, and vanilla. In a separate bowl, combine the dry ingredients: flour, baking powder, cinnamon and nuts.

Add the dry ingredients to the cereal mixture. Gently stir, just until blended. Do not over-stir! Too much stirring destroys the light texture of muffins. Gently fold in the blueberries.

Spoon the batter into greased or paper-lined muffin tins. Bake the muffins for 25 minutes, until the cake tester inserted in the center of a muffin comes out clean.
Makes 18 muffins.

To freeze just toss once cooled into a zipplock bag. The let defrost to serve. Easy!!

South Beach Diet, Phase 2 or 3

[sublime311]

Garlic and Soy Grilled Pork Chops

4 Boneless Center-cut pork loin chops, trimed or all visible fat

1 T Light soy sauce

2 t minced garlic

1/2 t paprika

1/2 t salt

1/4 t ground black peper (I used Mc Cormicks crushed red and black peper)

Fresh herbs, for garnish

Sprinkle the pork chops all over with soy sauce, garlic, paprika, salt and peper. Cover and refrigerate at least 20 minues or up to 2 hours.

You can freeze at this point using the dump theory. Flash freeze on a cookie sheet. To serve defrost and continue on from this point with the recipe.

Coat a grill rack or broiler-am rack with cooking spray. Preheat the grill or broiler.

Cook the pork chops 4" from the heat, turning once halfway through cooking time, for 10 ~ 12 minutes or until thermometer inserted in the center of chop registers 155F and the juices run clear. Garnish with the herbs.

Makes 4 servings.

South Beach Diet, Phase 1

[sublime311]

Berry Granita

Want a light refreshing treat this summer? Try this dessert to satisfy your
sweet tooth!

6 servings

Ingredients
1/2 cup water
1/4 cup sugar substitute
1 bag (10 ounces) frozen blueberries
1 lemon, peeled and juiced
lemon twist, for garnish
1/2 cup low-fat frozen whipped topping (optional)

Instructions
In a small pot over medium heat, combine the water and sugar substitute. Bring to a boil. Boil for 2 minutes, then set aside to cool to room temperature.

In a food processor fitted with a metal blade, combine the blueberries, lemon peel, lemon juice, and cooled syrup. Pulse for 2 minutes, or until the blueberries are coarsely ground. Pour into a small metal bowl and stir a few times with a fork to break up any large pieces. Cover the bowl with foil and place in the freezer overnight.

Spoon into 6 serving glasses, garnish with a lemon twist, and top with the whipped topping, if using.

Nutritional Information:
60 calories
0.5 total fat (0.5 g sat)
0 mg cholesterol
14 g carbohydrate
0 g protein
1 g fiber
0 mg sodium

[sublime311]

Hot & Sour Soup

5 cups canned no-salt added chicken broth, undiluted
1/2 cup sliced fresh mushrooms
1 tsp minced fresh ginger
1 (4 oz) skinned and boned chicken breast half, cut into thin strips may sub pork tenderloin
1/3 cup canned bamboo shoots, cut into thin strips
1/3 cup rice vinegar
1/4 c low-sodium soy sauce
1/4 tsp hot sauce
1/8 tsp pepper
1 egg white, lighly beaten
1/4 cup sliced green onions
1/4 cup fresh snow pea pods
1 Tbls cornstarch (I don't use this much, but it is what the recipe calls for)
1/4 cup water

Combine first 3 ingredients in a 2 quart saucepan; bring to a boil. Add chicken; simmer, uncovered, 10 minutes. Add bamboo shoots; simmer 5 minutes. Add vinegar and next 3 ingredients; bring to a boil. Drizzle egg white into soup, sitrring constantly. (Lacy strands will form.) Stir in green onions and snow peas. Combine cornstarch and water; stir into soup mixture. Bring to a boil; boil 1 minute, stirring gently. Serve immediately.

South Beach Diet Recipe, Phase 1.

[sublime311]

Low Carb Luxury Key Lime Pie

Ingredients for Pie Shell:
1 cup ground pecans
2 packets Splenda
3 Tablespoons butter - melted
1/2 teaspoon coconut extract


Ingredients for Key Lime Filling:
16-oz cream cheese, softened
1 large package Sugar-Free Lime Jell-O
2 packets Splenda
1/3 cup boiling water
1/3 cup cold water
1/2 cup heavy cream
1/2 teaspoon coconut extract

Prepare pie shell: Melt butter in a small bowl. Add ground nuts, sweetener and half the coconut extract. Mix well.Press firmly into bottom and up sides of 8 inch pie plate and refrigerate until firm.

In a small bowl, whip the heavy cream with sweetener until peaks form. Set aside. While it is being whipped, bring water to boil. Mix the jello with 1/3 cup boiling water until all the gelatin has dissolved. Then, add cold water and stir. For the next step you need a big bowl with HIGH sides. Put gelatin in bowl. Slowly add in the cream cheese (add each 8-oz package in 4 chunks) and continue to beat with a mixer at slow speed. After all cream cheese is added, put in the remaining coconut extract and beat at high speed until smooth. Then, carefully fold in the whipped cream. Use a spatula to scrape mixture into the pie pan and spread around. Sprinkle extra ground nuts on top. Refrigerate several hours or overnight to allow Jell-O to set thoroughly.

Makes 8 servings. 4 grams of carbohydrate per serving.

************************************************** ********

Key Lime Pie

1 pkg Sugar Free Lime Jello
4 Oz whipping cream (bring to room temperature)
1 pkg Philadephia Cream Cheese
8 tsp Splenda
8 oz Lime Juice
1 Cup water

Bring one cup water to a boil, stir in jello until dissolved.
Add Philadephia cream cheese and splenda, blend until cheese is
fully blended into mixture. Add lime juice and whipping cream.
Blend whole mixture. Let cool for 3 hrs in fridge. Serve with
whipped cream. This is a cheesecake without the crust, very
delicious, and just like key-lime pie!

************************************************** ******************

Key Lime Pie

Crust:
3 whole egg whites
1/8 teaspoon Cream of Tartar
2/3 Cup Splenda

Filling:
1 package Gelatin Unflavored
1/4 Cup Water
1/2 Cup Splenda
1/4 teaspoon salt
1/2 Cup Key Lime juice (fresh or bottled)
4 egg yolks
1 teaspoon lime peel grated
1 container Cool whip Fat free

For Crust:
Preheat oven to 300 F. Spray a 9-inch pie plate with cooking spray and set aside.

In a medium mixing bowl, using an electric mixer set on high speed, beat egg whites and cream of tartar until foamy. Gradually beat in 2/3 cup of sugar substitute until stiff peaks form.
Spread 1-1/3 cups of meringue in bottom and halfway up sides of prepared pan. Using pastry bag, pipe remaining meringue in a decorative border around edges. Bake until lightly browned, about 40 minutes. Cool on a wire rack.

For filling:
Dissolve the gelatin in water; set aside.

Measure a 1/2 cup sugar substitute and salt into a saucepan over medium heat. Gradually stir in the lime juice. Stir in the beaten egg yolks and cook until thick. Remove from heat and stir in the gelatin mixture. Cool to room temperature. Add grated lime peel.
Fold the container of FF Cool Whip into the lime/gelatin mixture. Mound into cooled meringue crust. May be topped with additional FF Cool Whip and slivered toasted almonds.

South Beach Diet Recipe, Phase 2

[sublime311]

Crockpot Pulled-Pork Fajitas

2 1/2 lbs. Pork Tenderloin
1 medium onion, thinly sliced
2 cups barbecue sauce
3/4 cup salsa
3 Tablespoons chili powder
1/2 pkg. taco seasoning mix
whole wheat tortillas (phase 2)

Place pork in crockpot and place onions on top of meat. Mix remaining ingredients together (except tortillas); pour over pork. Cover & cook on low 8 to 10 hours or until pork is very tender. Remove pork and shred with 2 forks. Place pork in serving bowl and pour sauce on top.

Spoon filling into tortillas and roll up.

Makes 8 servings

Notes: "I found a 3g sugar barbecue sauce - "Jim Beam"
This was so good on its own, I didn't even need the tortillas. Just ate it with some black beans on the side and a dallop of lite sour cream."

[sublime311]

We REALLY liked this recipe - we used ground sirloin instead of turkey (yuck), though...

Meatloaf

1 can (6 oz) no-salt-added tomato paste
½ c dry red wine
½ c water
1 clove garlic, minced
½ tsp dried basil leaves
¼ tsp dried oregano

¼ tsp salt
1 lb ground turkey breast
1 c oatmeal
¼ c liquid egg substitute
½ c shredded zucchini

1. Preheat the oven to 350°F. Combine the tomato paste, wine, water, garlic, basil, oregano, and salt in a small saucepan. Bring to a boil, and reduce the heat to low. Simmer, uncovered, for 15 minutes. Set aside.

2. Combine the turkey, oatmeal, egg substitute, zucchini, and ½ cup of the tomato mixture in a large bowl. Mix well. Shape into a loaf, and place in an ungreased 8" x 4" loaf pan. Bake for 45 minutes. Dicard any drippings. Pour ½ cup of the remaining tomato mixture over the top of the loaf. Bake for 15 minutes longer. Remove to a serving platter. Cool for 10 minutes before slicing. Serve the remaining tomato sauce on the side.


South Beach Diet Recipe, Phase 2

[/COLOR]

Yuck, I'm not a fan of ground turkey, so I'll try this with ground sirloin.

[sublime311]

No fun if I'm the only one playing!! Wendy, where are you!? :(

[sublime311]

Chicken Pizza Packets

1lb boneless chicken breasts, cut into 1" pcs
2T olive or vegetable oil
1 small zucchini, thinly sliced
16 pepperoni slices
1 small green pepper, julienned
1 small onion, sliced
1/2 t dried oregano
1/2 t dried basil
1/4 tsp salt
1/4 t garlic powder
1/4 t pepper
1 cup halved cherry tomatoes
1/2 C shredded mozzarella cheese
1/2 C shredded parmesan cheese

In a large bowl, combine the first 11 ingredients. Coat four pieces of heavy duty (12" square) aluminum foil with nonstick cooking spray. Place a quarter of chicken mixture in center of each piece. Fold foil around mixture & seal tightly. Grill, covered over medium high heat for 15-18mins or until chicken juices run clear.
Carefully open each packet. Sprinkle w/ tomatoes & cheeses. Seal loosely; grill 2 mins longer or until cheese is melted.

South Beach Diet Recipe, Phase 1

[sublime311]

Chicken Cordon Bleu

Ingredients:
4 boneless skinless chicken breasts
8 slices of boiled ham; thin
4 oz Bleu Cheese (or Swiss if you prefer)
1 Tablespoon melted butter
1 Large egg; beaten
3/4 cup Parmesan cheese

Pound chicken breasts to about 1/3" thick. Place ham on breast then 1/2 oz of bleu or swiss cheese. Roll up; securing with a toothpick. Dip each breast-roll into a mixture of the melted butter and beaten egg. Roll in Parmesan cheese and place in buttered baking dish. Bake at 350ºF for 30 to 35 minutes or until browned and tender.
Serves 4. Less than 1 gram per serving.

South Beach Diet Recipe (Phase 2)

[tbell]

DH and I recently started a low-carb lifestyle (instead of diet :D ) and we are desperately looking for recipes!

[sublime311]

Hey there! I actually have a thread started with some low-carb recipes - if you find any, please add 'em!

Here's the thread: http://www.constantchatter.com/showthread.php?t=1171

Good luck!

[jimmysgirl424]

There are tons and tons of great, tasty low-carb recipes here:

http://www.southbeach-diet-plan.com/recipecollection.html

[Orange]

I highly recommend the South Beach Diet cookbook, even if you're not following that particular way of eating. DH and I have made several recipes and all of them are pretty easy (good for weeknights) and very tasty. I pretty much always go there first if I'm looking for something different to make since I know it will be healthy.

[tbell]

Thanks for the responses! Sorry, sublime. I didn't check for other threads! :o

[Weddings by]

No fun if I'm the only one playing!! Wendy, where are you!? :(

:D Bwaa-haa-haa-haaa! I feel so honored being "called" so giganitcally!

[tbell]

I don't really have any to contribute, but believe me, I'm furiously copying the recipes down! Please keep 'em going!

[Candy]

subscribin'! Be back later to post.

[sublime311]

YAY visitors! Welcome, ladies! Wendy, now where are your recipes!?

[sublime311]

Green Bean and Squash Salad

Looking for a tasty salad that uses this season's crops? Try this quick recipe perfect for a summer picnic or a dinner at home!

Serves 2

Ingredients
1/2 cup fresh green beans
3 fresh plum tomatoes, sliced
4 ounces part-skim milk mozzarella cheese, cut into 1/2-inch cubes
pinch course black pepper
1/4 cup Newman's Own™ Parmesan & Roasted Garlic
1/2 cup yellow squash, cut into slices
1.5 oz. fresh basil, chopped

Instructions
Combine all the ingredients in a large salad bowl. Cover. Place in refrigerator to cool for at least 1 hour.

Nutritional Information:
300 calories
19 total fat (5 g sat)
0 mg cholesterol
12 g carbohydrate
16 g protein
3 g fiber
840 mg sodium

[sublime311]

Chicken Parmesan

4 large chicken breasts
olive oil
salt
pepper
1 cup pasta sauce (no sugar)
8 oz. low-fat mozzarella cheese

1. Preheat the oven to 350° F.

2. Heat the sauce in the microwave or over the stove until hot.

3. Pound the chicken breasts until they have a uniform thickness. Season the chicken with salt and pepper. Heat enough oil to cover the pan in a nonstick pan over medium heat until hot. Sauté the chicken breasts until cooked through and golden, about 5 minutes on the first side and 3 minutes on the other.

4. Dip the chicken in the sauce and then add to a casserole dish. Pour remaining sauce over and top with cheese. Bake the chicken in the oven until the cheese is melted.

Serves 4.

[sublime311]

NUTTY CHEESECAKE BITES

Retrieved from the Carb Options (http://www.carboptions.com/MRSScripts/displayRecipe.asp?RecipeID=4541&Version=1) website.

1 package (8 oz.) cream cheese, softened

1/2 cup Carb Options™ Creamy or Super Chunk Peanut Spread

1/4 cup Splenda® No Calorie Sweetener

1/4 tsp. ground cinnamon

1/4 tsp. vanilla extract

Finely chopped peanuts or unsweetened shredded coconut


In medium bowl, with electric mixer on medium speed, combine all ingredients except peanuts, scraping down sides of bowl as needed. Chill 30 minutes or until firm.

Roll into 3/4-inch balls, then roll in peanuts. Chill an additional 15 minutes before serving.

Makes:
30 bites

Preparation Time:
20 Minute(s)

Chill Time:
45 Minute(s)

1g Net Carbs+ Per Ball

[sublime311]

Pepper Crusted Tenderloin of Beef

Serves 2-3

Ingredients

1 pound beef tenderloin
2 tablespoons shallots, minced
1/2 tablespoon fresh rosemary, minced
1/2 tablespoon garlic, minced
1 teaspoon salt
1 tablespoon ground black pepper
1 teaspoon orange zest
About 2 tablespoons olive oil
1/2 cup pearl onions

Instructions
Preheat the oven to 350°F. Bring water to a boil in a small saucepan. Immerse the onions in the boiling water for about 2 minutes, then shock with cold water. Cut off the root tip of each onion and squeeze it out of the skin. For convenience, you can also buy a package of frozen pearl onions already prepared.

Heat 1 tablespoon of the olive oil in a large skillet over medium heat. Add the shallots and sauti for about 2 minutes or until tender. Rub the beef with olive oil. Combine the pepper, salt, garlic, rosemary, and orange zest and pat the mixture on the beef. Increase the heat to high and sear the beef in the pan on all sides. Add the pearl onions and place the skillet directly in the oven. Roast until a thermometer reads 145°F for medium rare. Let stand at least 10 minutes before slicing.

[sublime311]

Fresh Strawberries and Blueberries in Chocolate Cups

Serves 8

Ingredients
4 cups strawberries
4 cups blueberries

Chocolate Cups:
1 package (3 1/2 ounces) vanilla-flavored, sugar-free vanilla pudding mix
1 1/4 cups fat-free milk
3/4 cup fat-free frozen whipped topping, thawed
8 Astor Chocolate Liqueur Cups (available at liquor stores)
Cocoa powder

Instructions
To make the chocolate cups: Prepare the pudding using 1 1/4 cups of the milk. With a rubber spatula, fold in the whipped topping. Spoon the cream filling into the chocolate cups.

Add equal amounts of berries to each cup. Sprinkle with cocoa powder.

[sinderstorm]

Subscribing- have been LCing for 1.5 years and have lots of recipies, but they will have to wait- I'll be back to contribute soon!

[jimmysgirl424]

Stuffed Chicken Breasts - South Beach Diet Recipe (Phase 3)


4 skinless, boneless chicken breast halves
salt and pepper to taste
1 (15 ounce) container part-skim ricotta cheese
1 (10 ounce) package chopped frozen spinach, drained
1 clove garlic, minced
2 eggs, beaten
1 (8 ounce) package shredded low-fat mozzarella cheese, divided
1 (16 ounce) jar sugar-free spaghetti sauce


Directions
1 Preheat oven to 350 degrees F (175 degrees C).
2 Season chicken breasts with salt and pepper to taste.
Slit open on the side for stuffing; set aside.
3 In a medium bowl, combine the ricotta, spinach, garlic,
eggs and 3/4 of the cheese. Mix well and stuff each breast
with 1/4 of the mixture; secure with toothpicks and place
stuffed breasts in a lightly greased 9x13 inch baking dish.
Pour sauce over all and sprinkle with remaining cheese.
4 Bake at 350 degrees F (175 degrees C) for 45 to 60
minutes, or until chicken is cooked through and juices run clear

[jimmysgirl424]

Spicy and Tangy Shrimp - South Beach Diet Recipe (Phase 1)


2 cups shrimp (large works best), peeled
1 tablespoon olive oil
1/2 tablespoon cayenne pepper
1/2 to 1 dash of rosemary- dried or fresh, crushed
1 1/2 teaspoons minced garlic
1 tablespoon hot red chili pepper

Heat oil with garlic and peppers, stir in skillet. When steam begins to rise, add shrimp and stir. Once shrimp turns red add rosemary and let it cook for a few more minutes.

[jimmysgirl424]

Asian Turkey Burgers with Sesame Mayo - South Beach Diet Recipe (Phase 2)
Prep time: 20 minutes
Start to finish: 35 minutes

To make ahead: Prepare through Step 2. Wrap patties individually and refrigerate for up to 8 hours or freeze for up to 3 months. Thaw in the refrigerator before cooking.
Degree of difficulty: Easy

Ingredients
2 slices whole-wheat sandwich bread, crusts removed, torn into pieces
3/4 pound lean ground turkey breast
One 8-ounce can sliced water chestnuts, rinsed and chopped
2 tablespoons hoisin sauce
2 scallions, trimmed and sliced
1 tablespoon minced fresh ginger
2 cloves garlic, minced
1/4 teaspoon salt
11/2 teaspoons toasted sesame oil
1/4 cup Sesame Mayonnaise (see recipe)


To make:
1. Heat grill to medium-high.
2. Place bread in a food processor and pulse into fine crumbs. Transfer to a large bowl. Add ground turkey, water chestnuts, hoisin, scallions, ginger, garlic and salt; mix well. (The mixture will be moist.) Divide the mixture into four equal portions. Form into 1/2-inch-thick patties (see Tip).
3. Oil grill rack (See Grilling Tip). Brush patties with sesame oil. Grill until browned and no longer pink in the center (165°F), about 5 minutes per side.
4. Meanwhile, prepare Sesame Mayonnaise to serve with the burgers.
Tip: When forming burger patties, make them thinner at the center to prevent them from steaming as they cook.
Ingredient Note: Hoisin sauce is a dark brown, thick, spicy-sweet sauce made with soybeans and a complex mix of spices. Look for it in the Chinese section of your supermarket, and in Asian groceries.
Grilling Tip: Oil the grill rack just before cooking. The grill should already be heated and the coals or burners adjusted for the correct temperature. Oil a folded paper towel. Hold it with tongs and pull it toward you over the rack. Do not use cooking spray on a hot grill.

Makes 4 servings.
Per serving: 246 calories; 7 g total fat (1 g sat, 2 g mono); 56 mg cholesterol; 21 g carbohydrate; 24 g protein; 4 g fiber; 498 mg sodium.


SESAME MAYO
Prep time: 5 minutes
Start to finish: 5 minutes
To make ahead: The mayonnaise will keep, covered, in the refrigerator for up to 2 days.
Degree of difficulty: Easy

Ingredients
2 tablespoons reduced-fat mayonnaise
2 tablespoons nonfat or low-fat plain yogurt
1/2 teaspoon reduced-sodium soy sauce
1/2 teaspoon toasted sesame oil To make:
Combine all ingredients in a small bowl; whisk until blended.

Makes about 1/4 cup.
Per tablespoon: 31 calories; 3 g total fat (0 g sat, 1 g mono); 2 mg cholesterol; 2 g carbohydrate; 0 g protein; 0 g fiber; 71 mg sodium.

[jimmysgirl424]

Low-Carb Grilled Pork Chops with Chive Cream - South Beach Diet Recipe (Phase 2)
Ingredients

2 tablespoons vegetable oil
1 teaspoon salt
1/2 teaspoon ground white pepper
1 shallots, crushed
3 pounds pork chops (4 large chops)

CHIVE CREAM:
1 cup half-and-half
1/4 teaspoon lemon extract
1/4 teaspoon salt
1/8 teaspoon ground white pepper
1/4 cup minced fresh chives

Directions
1 In a shallow pan, stir together oil, salt, pepper, and shallots. Place pork chops in pan, coat with marinade on both sides, and let rest for 15 to 30 minutes.
2 Chive Cream: In a small saucepan over medium heat, place half-and-half and lemon extract. Simmer until reduced by about one third; keep warm over low heat. Just before serving, season with salt and pepper, then stir chives into warm cream sauce.
3 Prepare a charcoal fire or preheat broiler. Place pork chops on grill or under broiler, about 4 inches from heat, and cook until browned on one side (about 4 minutes). Turn and cook second side until lightly browned and slightly firm. Serve chops immediately, drizzled with Chive Cream.

[jimmysgirl424]

Sirloin Tips and Mushrooms - South Beach Diet Recipe (Phase 1)
Makes 6 servings.


3 tablespoons olive oil
3 cloves garlic, minced
1 1/2 pounds beef sirloin
1 1/2 cup of fresh mushrooms, chopped
1 cup of fresh tomatoes pureed in food procesor
salt to taste
freshly ground pepper, to taste
3/4 cup red cooking wine


Directions
1 Cut beef into cubes. In a large skillet over
medium/high heat, heat the olive oil and brown beef cubes
with the garlic.
2 Add mushrooms , pureed tomato , salt, pepper
and red cooking wine. Cook for 30 minutes or until beef cubes are
tender. Add a little more cooking wine while cooking if desired

[sublime311]

YAY! Another participator! Thanks for the recipes!

[jimmysgirl424]

Sugar Free Cherry Cheese Pie

- South Beach Diet Recipe (Phase 3)

Ingredients
2 - 8 oz. packages fat-free cream cheese
2 Tbsp. fat-free ricotta cheese
2 Tbsp. Da Vinci Gourmet Vanilla Sugar Free Syrup
2 Tbsp. Da Vinci Gourmet Cherry Sugar Free Syrup
1/2 cup Splenda granulated sweetener
1 packet unflavored gelatin
1 cup boiling water

Directions:
In a large bowl, soften cream cheese and add the ricotta. Beat until smooth with a mixer and set aside. In a smaller bowl add syrup, Splenda, and gelatin. Add 1 cup of boiling water and stir until gelatin dissolves – about 5 minutes. Add gelatin mixture to the cheeses and beat with mixer until smooth. Pour into custard cups or muffin tins and refrigerate until firm – about two hours. Cover in fridge over night.
Variations: Key Lime & Vanilla, Cherry & Almond, and Kahula Caffe. There are tons of flavors available to mix and match.Just make sure you use 4 Tbsp. of Da Vinci Syrup.

[jimmysgirl424]

Spicy Black Bean Salad

- South Beach Diet Recipe (Phase 2)


4 cups prepared black beans, rinsed and drained
3 tablespoons lime juice
2 tablespoons olive oil
1 tablespoon red wine vinegar
1 teaspoon salt
1/2 teaspoon cayenne pepper
2 scallions, chopped
1/4 cup chopped fresh cilantro
2 fresh or roasted bell peppers, chopped

Place the beans in a medium-sized bowl and add lime juice, olive oil, vinegar, salt, and cayenne. Mix well until combined.
Top with scallions, cilantro, and peppers, but do not combine.
Cover and refrigerate for at least 2 hours to let the flavors meld.
Toss just prior to serving.

[jimmysgirl424]

Smoked Salmon Frittata

- South Beach Diet Recipe (Phase 1)


Ingredients

8 stalks fresh asparagus
1 tablespoon extra-virgin olive oil
1/2 Bermuda onion
1/4 cup dry-packed sun-dried tomatoes
2 ounces smoked salmon
1/2 cup liquid egg substitute
1/4 cup water
3 tablespoons nonfat dry milk
1/4 teaspoon chopped fresh marjoram
Pinch freshly ground black pepper
fat-free sour cream (optional)
salmon roe (optional)
chives (optional)


Instructions
Boil 1" of water in a large skillet. Add the asparagus and cook, uncovered, until tender-crisp. Coat an ovenproof 8" skillet with cooking spray and place over medium-low heat until hot. Add the olive oil and sauté the onion until soft. Add the asparagus and sun-dried tomatoes. Add the smoked salmon and remove from the heat.
Preheat the broiler. Combine the egg substitute, water, dry milk, marjoram, and pepper. Pour over the salmon mixture. Cover and cook over medium-low heat for 7 minutes or until the bottom is set and the top is slightly wet. Place the skillet under the broiler 4"–6" from the heat source until the top of the frittata is puffed and set, 2–3 minutes. Top with fat-free sour cream, salmon roe, marjoram, and chives, if desired. Slice into wedges and serve immediately.
Try substituting 1 cup of broccoli florets for the asparagus and 2 ounces of ham for the salmon.

[sublime311]

Chicken, Avocado, and Black Bean Salad

Are you looking for a tasty new salad option? Try this Phase 2 dish — so quick and easy!

Serves 2

Ingredients
1/2 package (3-ounces) grilled chicken strips, diced
1/2 tablespoon lime juice
3/4 tablespoon olive oil
1/2 (14-ounce) can black beans, drained and rinsed
2 tablespoons red bell pepper, finely chopped
pinch of minced garlic
1/4 teaspoon salt
pinch of ground black pepper
pinch of red pepper flakes (optional)
3/4 teaspoon chopped cilantro
1/2 avocado (4 ounces), halved

Instructions
Place the lime juice in a large bowl and gradually whisk in the oil. Stir in the beans, bell pepper, garlic, salt, black pepper, and pepper flakes (optional). Correct seasoning to taste. Add the diced chicken strips, and top with the cilantro. Mix well. Slice avocado and serve beside scoops of chicken and bean salad.

Time-Saver: Make the chicken and bean salad a day or night ahead without the cilantro or avocado. Slice the avocado and add cilantro immediately before serving.

[sublime311]

Oatmeal Pancakes

Want something new for a weekend breakfast! Try this delicious take on a family favorite — perfect for Phase 2.

Serves 1

Ingredients
1?2 cup old-fashioned oatmeal (uncooked)
1?4 cup low-fat cottage cheese (or tofu)
4 egg whites
1 teaspoon vanilla extract
1?4 teaspoon cinnamon
1?4 teaspoon nutmeg

Instructions
Process the oatmeal, cottage cheese, egg whites, vanilla extract, cinnamon, and nutmeg in a blender until smooth.

Spray a nonstick skillet with cooking spray. Add the batter and cook over medium heat until both sides are lightly browned.

You can top the pancake with a low-sugar syrup of your choice.

Nutritional Information:
288 calories
4 total fat (1 g sat)
5 mg cholesterol
32 g carbohydrate
28 g protein
5 g fiber
451 mg sodium

[sublime311]

Warm Chicken Salad with Pine Nuts

Looking for a tasty dish that is quick and filling? Try this Phase 1 salad — the pine nuts give this old classic a new kick!

2 servings

Ingredients
3 cups defatted, reduced-sodium chicken broth
3/4 cup balsamic vinegar
4 cloves garlic, peeled and halved
2 sprigs rosemary plus 1/2 teaspoon chopped bay leaf
2 boneless, skinless chicken breast halves (8 ounces), trimmed of fat
1 tablespoon olive oil
1 1/2 teaspoons chopped shallots
1/4 teaspoon freshly ground black pepper
Salt to taste
3 cups torn mixed salad greens, such as curly endive, escarole, spinach, Belgian endive, arugula, radicchio, and/or watercress, washed and thoroughly dried
1 medium-sized red bell pepper, roasted and cut into thin strips
1 1/2 teaspoons pine nuts, toasted
1 tablespoon chopped fresh parsley, preferably flat-leaved


Instructions
In a wide saucepan or Dutch oven, combine broth, vinegar, garlic, fresh rosemary sprigs and bay leaf. Bring to a boil, reduce heat, and simmer 5 minutes. Add chicken breasts; cover and poach gently for 10 to 15 minutes or until no longer pink inside. Transfer to a cutting board and keep warm. Boil the poaching liquid for 5 minutes, or until slightly reduced.

Strain, discard garlic, rosemary, and bay leaf, and pour 1/4 cup poaching liquid into a small bowl. Whisk in oil, shallots, and pepper. Season with salt if desired. In a large bowl, toss greens with 2 tablespoons of the oil mixture. Arrange on individual plates. Carve chicken into thin slices and arrange over greens. Garnish with red pepper and drizzle the remaining dressing over chicken and peppers. Sprinkle pine nuts, parsley, and remaining 1/2 teaspoon fresh rosemary over the chicken.

Nutritional Information:
357.1 calories
12.35 total fat (2.13 g sat)
65.77 mg cholesterol
27.83 g carbohydrate
35.82 g protein
1.97 g fiber
265.31 mg sodium

[sublime311]

Pesto Chicken and Roasted Pepper Wraps

Want to give your kids an exciting lunchtime option? Try this Phase 2 wrap — full of flavor and sure to please!

Serves 2

Ingredients
2 6-inch whole-wheat tortillas
2 tablespoons bottled pesto sauce
1/2 package (3-ounces)grilled chicken strips
1/8 teaspoon ground black pepper
1 ounce bottled roasted red bell peppers, drained and halved
2 oz. part-skim mozzarella cheese, shredded
4 leaves of green leaf lettuce
Salt and black pepper to taste

Instructions
Preheat oven to 350°F. Arrange the tortillas on a clean work surface. Spread the pesto evenly over each and top with mozzarella. In a microwave-safe bowl, toss together chicken strips, peppers, salt, and black pepper, and cook in the microwave until heated through. While chicken heats up, warm or toast tortillas with cheese. Divide chicken and peppers between tortillas on top of cheese. Top with a lettuce leaf and roll up, tucking in the ends.

Nutritional Information:
290 calories
14 g fat (3 g sat fat)
26 mg cholesterol
22 g carbohydrate
22 g protein
2 g fiber
676 mg sodium

[sublime311]

Roasted Vegetable and Feta Sandwiches

Inspired by that famous New Orleans sandwich, the muffaletta, this jazzy vegetarian version is actually good for you.

Serves 2

Ingredients
1 small eggplant (about 1/3 pound)
1 teaspoon extra-virgin olive oil, divided
1/3 cup rinsed, chopped, jarred roasted red peppers
Salt & freshly ground pepper to taste
1 1/2 ounces feta cheese
1 teaspoon lemon juice
1/4 teaspoon dried oregano
Pinch of crushed red pepper
2 crusty whole wheat rolls

Instructions
1. Preheat grill or broiler.

2. Cut eggplant crosswise into 1/2-inch-thick slices. If using a grill, oil the grill rack. Brush 1/2 teaspoon oil over both sides of the eggplant. Grill or broil until lightly browned and tender, 3 to 4 minutes per side. Let cool slightly. Coarsely chop the eggplant and combine with red peppers in a small bowl. Season with salt and pepper.

3. Mash feta with a fork in a small bowl. Add lemon juice, oregano, crushed red pepper, and the remaining 1/2 teaspoon oil; blend until smooth and spreadable. Season with pepper.

4. Slice rolls in half horizontally and scoop out about 1 inch of the soft interior from each half. (Reserve for another use.) Divide the seasoned feta in the bottom half of each roll. Spoon the chopped eggplant and peppers over the cheese and replace the bread top firmly.

[sublime311]

NUTTY CHEESECAKE BITES

Retrieved from the Carb Options (http://www.carboptions.com/MRSScripts/displayRecipe.asp?RecipeID=4541&Version=1) website.

1 package (8 oz.) cream cheese, softened

1/2 cup Carb Options™ Creamy or Super Chunk Peanut Spread

1/4 cup Splenda® No Calorie Sweetener

1/4 tsp. ground cinnamon

1/4 tsp. vanilla extract

Finely chopped peanuts or unsweetened shredded coconut


In medium bowl, with electric mixer on medium speed, combine all ingredients except peanuts, scraping down sides of bowl as needed. Chill 30 minutes or until firm.

Roll into 3/4-inch balls, then roll in peanuts. Chill an additional 15 minutes before serving.

Makes:
30 bites

Preparation Time:
20 Minute(s)

Chill Time:
45 Minute(s)

1g Net Carbs+ Per Ball

[December27JJB]

This is a vegetarian recipe. I am NOT a big fan of tofu usually but I made this tofu quiche last night and it turned out to be GREAT! DH and I loved it!

I found this on allrecipes.com but I didnt use the pie crust (carbs) I used a small casserole dish. It is 18 grams of carbs WITH the pie crust but obviously less without. This is an easy recipe and so worth it to try! You can add mushrooms or bacon (if you want meat.)

Eggless Tofu Spinach Quiche



INGREDIENTS:
2/3 (8 ounce) container tofu
3 tablespoons and 1-3/4 teaspoons 1% milk
1/4 teaspoon salt, or to taste
1/4 teaspoon pepper
2/3 (10 ounce) package frozen chopped spinach, thawed and drained
3/4 teaspoon minced garlic
2 tablespoons and 2 teaspoons diced onion
1/4 cup and 3 tablespoons shredded Cheddar cheese
1/3 cup shredded Swiss cheese
2/3 unbaked 9 inch pie crust

--------------------------------------------------------------------------------

DIRECTIONS:
Preheat oven to 350 degrees F (175 degrees C).
In a blender, combine tofu and milk; process until smooth, adding more milk if necessary. Blend in salt and pepper.
In a medium bowl, combine spinach, garlic, onion, Cheddar cheese, Swiss cheese and tofu mixture. Mix well, and pour into prepared pie crust.
Bake in preheated oven for 30 minutes, or until set and golden brown on top. Let stand 5 minutes before cutting.

[sublime311]

California Wrap

This is a great take-away snack. Prepare it the night before and wrap it tightly in plastic wrap to keep fresh for the next day.

Makes 1 Wrap

Ingredients
1 leaf red or green lettuce
1 slice turkey breast
1 slice ham
1 thin slice tomato
1 thin slice avocado
1 teaspoon lime juice
1 leaf watercress or arugula
1 tablespoon sugar-free Ranch dressing

Instructions
Fan the lettuce leaf on a plate. Top with the turkey, ham, and tomato. In a small bowl, combine the avocado and lime juice, and then spoon onto the tomato. Top with the watercress or arugula and dressing. Roll up and secure with a wooden pick.

Nutritional Information:
140 calories
10 total fat (1.5 g sat)
25 mg cholesterol
4 g carbohydrate
1 g fiber
620 mg sodium

[sublime311]

Red Lentil Soup with a Spicy Sizzle

Makes 8 cups

Ingredients
6 teaspoons olive oil
2 onions, chopped (1 1/2 cups)
3 cloves garlic, finely chopped
2 teaspoons ground cumin
8 cups defatted reduced-sodium chicken or vegetable stock 1-1/2 cups red lentils, rinsed
1/3 cup bulgur
2 tablespoons tomato paste
1 bay leaf
3 tablespoons fresh lemon juice
Salt & freshly ground black pepper
1 teaspoon paprika
1 teaspoon ground red pepper (cayenne)

Instructions
In a soup pot, heat 2 teaspoons of the oil over medium heat. Add onions and cook, stirring, until softened, 3 to 5 minutes. Add garlic and cumin and cook for 1 minute. Add stock, lentils, bulgur, tomato paste, and bay leaf; bring to a simmer, stirring occasionally. Cover and cook over low heat until the lentils and bulgur are very tender, 25 to 30 minutes. Discard the bay leaf.

Ladle about 4 cups of the soup into a food processor and puree. Return the pureed soup to the soup pot and heat through. Stir in lemon juice and season with salt and pepper to taste. Just before serving, ladle the soup into bowls. Heat the remaining 4 teaspoons of oil in a small skillet and stir in paprika and red pepper. Drizzle about 1/2 teaspoon of the sizzling spice mixture over each bowlful and serve immediately.

Recipe reprinted with permission of EatingWell, The Magazine of Food & Health.

Nutritional Information:
221.1 calories
4.17 g sugar
5.02 total fat (0.93 g sat)
0 mg cholesterol
31.81 g carbohydrate
14.52 g protein
7.19 g fiber
87.99 mg sodium

[sublime311]

Soupe au Pistou

Depending on where you live, fall's chill may be in the air. But you can warm up with this delicious soup, perfect for any Phase!

Serves 8

Ingredients
Soup
2 tablespoons of olive oil
3 leeks (white and pale-green parts only), thinly sliced
3 medium garlic cloves, minced
Salt and black pepper
1 large can (48 ounces) reduced-sodium chicken broth
1 can (15.5 - 19 ounce size) white or cannellini beans, drained and rinsed
1 can (14.5 ounces) diced tomatoes
2 medium zucchini, quatered length-wise and sliced
1 medium yellow squash, quartered
1 dried bay leaf
1/2 teaspoon dried thyme or 1 teaspoon fesh thyme
1/2 pound green beans, cut into 1-inch pieces (about 1 1/2 cups)

Pistou
3 medium garlic cloves, halved
3 cups packed fresh basil leaves (2.5 ounces from 2 medium bunches)
1/2 teaspoon of salt
5 tablespoons olive oil
1/2 cup grated Parmesan cheese


Instructions
Warm oil in large stockpot or Dutch oven over medium-high heat. Add leeks; cook about 3 minutes, until softened, stirring. Add garlic; cook 30 seconds, stirring. Season with salt and pepper. Stir in next 7 ingredients. Bring to a boil; reduce heat and simmer 20 minnutes; uncovered. Add green beans to pot; simmer 6 to 8 minutes longer, until tender. Meanwhile, make pistou: In blender or food processor, process garlic until finely chopped. Add basil and salt; process until basil is finely chopped. Scrape down sides of bowl. With machine running, gradually pour in oil. Add cheese; process to blend. Ladle hot soup into serving bowls. Swirl 1 tablespoon pistou into each bowl.

Nutritional Information:
159 calories
12 total fat (2.6 g sat)
5 mg cholesterol
8 g carbohydrate
7 g protein
1.3 g fiber
377 mg sodium

[Belm]

Sumblime311 ~ I loved that Minestrone recipe on page 1.

Has anyone tried putting it in the crock pot? Do you think it would work?

[sublime311]

Sumblime311 ~ I loved that Minestrone recipe on page 1.

Has anyone tried putting it in the crock pot? Do you think it would work?
So glad you like that recipe! I love it! I'm not sure about it working in the crockpot, though. Maybe the ladies in the crockpot recipe thread would know. :confused:

[sublime311]

Speaking of Minestrone! Here's another recipe:

Hearty Minestrone

Serves 4

This recipe calls for ditalini or small whole-wheat shell pasta, but any other small, shaped pasta will work equally well. If you leave the pasta out, it's a Phase 1 dish.

Ingredients
1 tablespoon extra virgin olive oil
2 leeks, white and green parts, white halved lengthwise, rinsed and thinly sliced, green parts chopped
2 ribs celery with leaves, thinly sliced
2 cloves garlic, minced
1/4 teaspoon dried oregano, crushed
1/4 teaspoon ground black pepper
1/8 teaspoon salt
3 cups chicken broth
4 cups Swiss chard, chopped
1 cup green beans, cut into 1" pieces
1/4 cup whole wheat ditalini or small shell pasta
1 clove garlic, coarsely chopped
1/4 cup chopped Italian parsley
1/2 cup sliced zucchini
4 teaspoons grated Parmesan cheese
4 sprigs oregano, for garnish

Instructions
Heat the oil in a large saucepan over medium heat. Add the leeks, celery, minced garlic, dried oregano, pepper, and salt. Cook, stirring frequently, for 4 minutes, or until the vegetables begin to soften.

Add the broth, Swiss chard, green beans, and pasta. Bring to a boil over high heat. Reduce the heat to medium-low, cover, and simmer for 8 minutes, or until the vegetables are tender and the pasta is al dente.

Meanwhile, in a cup, combine the chopped garlic with the parsley. Stir into the soup along with the zucchini. Cover and cook for 5 minutes, or until heated through.

Ladle the soup into 4 bowls and top each with 1 teaspoon of the cheese. Garnish with the oregano sprigs. Nutritional Information:
138 calories
6 total fat (1 g sat)
1 mg cholesterol
17 g carbohydrate
5 g protein
3 g fiber
988 mg sodium

[Astara]

I just had to stop in and say we tried the Minestrone from the first page.. I added kidney beans instead of navy beans bc I couldnt find any.. but it was SO GOOD!! with the hot-spicy v-8 it reminded me a lot of Pasta e fagioli, I also put ditalini in it. YUM~ thank you for sharing this!! I think I will have to post this in the SAHM's thread!~ I couldnt believe how easy this was to make.

[sublime311]

I just had to stop in and say we tried the Minestrone from the first page.. I added kidney beans instead of navy beans bc I couldnt find any.. but it was SO GOOD!! with the hot-spicy v-8 it reminded me a lot of Pasta e fagioli, I also put ditalini in it. YUM~ thank you for sharing this!! I think I will have to post this in the SAHM's thread!~ I couldnt believe how easy this was to make.
Yay! I'm so glad you like it! Isn't it a breeze to make?? You're right it does taste a lot like pasta e fagioli! Mmmmm...

Share away!

[sublime311]

Chicken Piccata with Rice

Feel like Italian tonight? Try this simple and savory Chicken Piccata. It's delicious and perfect for Phases 2 or 3.

Serves 2

Ingredients
2 teaspoons olive oil
2 boneless, skinless chicken breast halves
(1/2 pound)
3/4 cup quick-cooking brown rice
2/3 cup defatted chicken broth
1/4 teaspoon dried oregano
2 tbsp. minced fresh parsley
2 tbsp. lemon juice
1 tablespoon capers, rinsed and chopped
1 tablespoon chopped toasted pine nuts or almonds (see note)

Instructions
Coat a large no-stick skillet with no-stick spray. Add the oil and warm over medium heat. Add the chicken and cook for 5 minutes, or until lightly browned on both sides. Add the rice, broth, oregano, parsley, lemon juice, and capers. Bring to a boil. Cover and simmer over medium-low heat for 10 minutes, or until the chicken is cooked through. Remove from the heat and let stand for 5 minutes. Sprinkle with the pine nuts or almonds.

From Prevention's The Healthy Cook by David Joachim.

Nutritional Information:
449 calories
9.8 g fat mono
69 mg cholesterol
56.3 g carbohydrate
33.6 g protein
4.1 g fiber
329 mg sodium

[sublime311]

Beef Burgundy

Serves 8 to 10

Ingredients
3 pounds lean top-round steak trimmed of all visible fat, cut into 1/2 to 2-inch chunks
Salt and black pepper
3 tablespoons canola oil or extra-virgin olive oil, divided
1 cup dry red wine
2 medium white or yellow onions, chopped
2 1/2 cups reduced-sodium beef broth
1 can (14.5 ounces) diced tomatoes
1 dried bay leaf
5 large carrots, peeled, halved length-wise and cut into 1/2-inch pieces
1 carton (8 ounces) small white button mushrooms, halved or quartered if large
Fresh parsley leaves, minced

Instructions
Pat beef cubes dry with paper towel. In large bowl, toss cubes with salt and pepper. Warm 1 tablespoon of the oil in large Dutch oven or heavy soup kettle over medium-high heat. Add half of the beef in a single layer; brown on all sides, about 5 minutes. Transfer seared beef to platter. Repeat process with remaining beef, adding 1 tablespoon oil. Stir wine into empty pot, scraping up any browned bits that have stuck to pan. Pour off any remaining wine and beef bits into beef platter. Stir remaining 1 tablespoon oil and onions into pot. Cook 5 minutes, until onions are golden, stirring often. Return seared beef and any accumulated cooking liquid to pot. Stir in broth, tomatoes, and bay leaf. Bring to a boil; reduce heat, cover and cook for 1 hour 20 minutes. Add carrots, mushrooms and up to 1/2 cup water if liquid is not covering ingredients. Cover, cook 45 minutes, until meat and vegtables are tender. Ladle hot soup into serving bowls; garnish with parsley.

Tip
Adding wine after searing the beef loosens the browned bits of meat stuck to the bottom of the pan. This technique, called deglazing, further increases the rich flavor of the stew.

Nutritional Information:
271 calories
9 total fat (2 g sat)
780 mg cholesterol
9 g carbohydrate
34 g protein
2 g fiber
201.9 mg sodium

[sublime311]

Autumn-Spiced Sweet Potatoes

Whipped sweet potatoes are a great side dish for South Beach Dieters (Phases 2 and 3). They're nutrient-dense, flush with fiber, and rich in beta-carotene and vitamin C. Most importantly, they won't set off cravings like traditional mashed potatoes can. Plus, they're absolutely delicious for Thanksgiving dinner — or any time at all!

2 Servings

Ingredients
1/2 pound sweet potatoes
2 tablespoons low-fat buttermilk
1/4 tablespoon trans-free margarine
1/4 teaspoon kosher salt
1/8 teaspoon white pepper
Pinch of nutmeg
1/8 teaspoon allspice
2 tablespoons chopped pecans (optional)


Instructions
Peel potatoes and chop into medium-sized chunks. Cover with water in large pot and boil until pieces are easily pierced with a fork. While sweet potatoes cook, toast pecans on rimmed cookie sheet. Remove sweet potatoes from water, add buttermilk, margarine, and spices, and mash together. With hand mixer or immersion blender, whip potatoes until smooth. Transfer potatoes to serving dish and top with chopped pecans. Serve immediately, or keep warm, uncovered, in a 200° F oven.

Nutritional Information:
106 calories
2 g protein
21 g carbohydrate
3 g fiber
1.5 g total fat
0 g saturated fat
1 mg cholesterol
335 mg sodium

[bex]

DH and I both started back on South Beach last week and we had this casserole last night. It was really really good and ok for Phase 1 as long as you use low-fat cream cheese. Also, we used half cauliflower and half broccoli.

Also, wanted to thank you sublime311 for the Taco Meatball recipe! I was getting really sick of chicken and was nice to finally have something with a different taste. We've actually had it twice this week for dinner :D

Cauliflower Casserole
1 large head cauliflower (or 20 oz. frozen)
3 oz. Low Fat Cream cheese, softened
2 Tble. Smart Beat Spread (or butter)
1/2 tsp. salt
1/4 tsp. pepper
4 slice bacon, cooked & crumbled
8 oz. cheddar cheese, grated


Cook cauliflower until very tender. Drain well and mash. Add butter, cream cheese, salt and pepper and bacon. Pour into Pam-ed casserole dish. Cover top with cheese and bake at 375 degrees for 20 minutes.

[sublime311]

Rosemary Roast Pork Loin

This roast serves six — or provides lots of leftovers for the next day's sandwiches or dinner.

Tip: For a juicy, yet completely cooked-through roast, let the meat sit for at least 10 minutes before serving. (The internal temperature should rise to about 160°F for a medium roast.)

PORK
1 boneless pork roast (about 2 ½ lb), tied
Salt and pepper
3 large cloves garlic, minced
4 tsp chopped fresh rosemary, plus
fresh rosemary branches for pan
2 Tbsp olive oil, divided

ONIONS
4-6 small red onions
Chopped fresh rosemary
Salt


Preheat oven to 400°F. Pat roast dry with paper towels; lightly season with salt and pepper.

In small bowl, combine garlic, rosemary, and 1 Tbsp of the oil. Spread mixture all over roast.

Warm remaining 1 Tbsp oil in large, heavy ovenproof skillet over medium-high heat. Add roast, fat-side down; cook until browned, about 3 minutes. Rotate roast one-quarter turn and brown, about 2 more minutes. Repeat process until roast is well-browned.

Using tongs, lift roast from pan; slide rosemary sprigs underneath. Set roast, fat-side down, on top of rosemary sprigs.

Remove outer layer of each onion; cut off a slice on the bottom so the onion can sit straight. Using a small knife, make two vertical cuts about halfway down into onion. Push some rosemary and salt into cuts. Arrange onions around roast.

Roast 30 minutes; turn pork fat-side up. Roast 15 to 20 minutes longer, until thermometer registers 145°F. Remove from oven; let stand 10 minutes.

Transfer to cutting board; cut into thin slices. Serve with onions.

Per serving:
300 calories
40 g protein
8 g carbohydrate
1 g fiber
11 g total fat
3 g saturated fat
125 mg cholesterol
290 mg sodium

[Weddings by]

And Wendy finally slinks in, six months later, head hanging. I'm sorry. I FINALLY went back on Atkins and I finally got up the gumption to copy recipes from my old journal. I've been eating like an idiot since last July. :rolleyes:

Here goes:

Chicken Tandoori

Prep time........15 min
Cook time........1 hr 30 min (If under time pressure, see quicker version at bottom of post)

This is the best tandoori I have ever had. My entire family loves it, and so does everyone I know.

It's an Indian recipe.

1 (3 1/2 lbs) large roasting chicken
4 seeded, red bell peppers
1 tsp ground turmeric
2 tsp coriander seeds
2 tsp garam masala (recipe to follow, or purchase at an international grocer)
6 crushed garlic cloves
1 onion
1 1/2 Tbsp grated root ginger
2 Tbsp salt
4 Tbsp lemon juice
5 Tbsp ghee (clarified butter--directions to follow, or purchase at an international grocer)
1 1/2 tsp saffron threads
4 sliced lemons
1 large onion, sliced into rings


1. Remove the skin from the chicken. Dry it inside and out.

2. Puree to form a smooth paste: the slightly chopped bell peppers, turmeric, coriander, garam masala, garlic, onion, ginger, salt and lemon juice.

3. Steam chicken for exactly 10 min. Leave to drain, then dry it.

4. Rub the paste over the chicken, both inside and out. Let stand for 10-15 minutes.

5. Preheat the oven to 475 F/240 C.

6. Heat the ghee in a deep saucepan. Sprinkle saffron over ghee, stir slowly. Add the chicken and fry gently until golden brown on all sides.

7. Put the spice mixture and the chicken into an ovenproof dish with a well-fitting lid. Bake 35 - 45 minutes.

8. Serve immediately with lemon slices and onion rings.



Easier Tandoori cooking directions, and still delicious
1. Remove the skin from the chicken. Dry it inside and out.

2. Puree to form a smooth paste: the slightly chopped bell peppers, turmeric, coriander, garam masala, garlic, onion, ginger, salt and lemon juice.

3. Pour mixture over chicken, or chicken pieces and marinate for 1 - 24 hours.

4. Cook on a hot grill, in your broiler, or even bake. Grilling and broiling are preferred because it will not be wet on the outside.

5. In a hot wok, stir-fry the onion rings.

6. Arrange chicken and onion on a platter, squeeze lemon over it all. Serve with additional lemon slices.



Garam Masala
4 Tbsp coriander seeds
2 Tbsp cumin seeds
2 Tbsp black peppercorns
2 tsp cardamom seeds
3 3" cinnamon sticks
1 tsp cloves
1 whole nutmeg

1. Dry roast each ingredient seperately in a hot frying pan. (Be careful to not burn them.)

2.Finely grind the seeds and spices in a coffee grinder or with a mortar and pestle.

3. Grate the nutmeg and stir into the spice mixture.

4.Store in an airtight container in a cool, dark place for up to one year.



Ghee
unsalted butter

1. Over a low heat, melt the butter. It will seperate. The clear liquid is the part you want to save and use as ghee.

Personally, I love to eat all Indian food with raita.

Raita

This can be purchased from an Indian restaurant, if you don't want to make it. BUT, this is the best raita I have ever had.

1 large cucumber
1 1/2 tsp salt
2/3 cup plain yogurt
1 crushed garlic clove
1/2 tsp grated root ginger
1/2 Tbsp lemon juice

1. Overnight, strain the yogurt with cheesecloth. I line a colander with cheesecloth and add the yogurt. Place over something to catch the liquid and refrigerate overnight, or all day. This step can be skipped, but the texture won't be as desirable.

2. Coursely grate the cucumber, season with salt and leave to drain for 1 hour in a colander.

3. Mix all ingredients. Stir again just before serving

[Weddings by]

Ukrainian Cucumbers

2 cucumbers
1-2 crushed garlic cloves
olive oil
dill weed
salt
pepper


1. Peel cucumbers. Slice cucumbers in half. Seed, if desired. Slice lengthwise into sixths or eighths.

2. Can either add other ingredients on top, as is done in Ukraine. OR toss in a bowl. This mixes the flavors faster.



The resulting flavored oil is good on just about anything. Salads, beans, rice, chicken, seafood...


If you're on a diet where you are counting calories, don't forget to go easy on the olive oil.


Thai Omelet

This was created by the mother of our exchange student. It isn't a traditional Thai recipe.

Oil for frying
Eggs--well-beaten
fish sauce--about 1/8 tsp per 2 eggs
Sri Racha (Thai hot chili sauce)
tomato, cut into thin wedges
salt
pepper
lemon juice


1. Heat a skillet until very hot. (I prefer cast iron)

2. Add oil, and heat until very hot.

3. Mix the eggs, fish sauce and Sri Racha, and pour into pan.

4. Lay the tomato wedges in the eggs, and salt and pepper it.

5. Cook until done and slighly brown, then flip.

6. Squeeze lemon juice over the top and serve with Sri Racha.



This does not taste like fish. Although fish sauce stinks to most Americans, it adds a great flavor when used in small quantities.


Thai Green Beans with Beef

1 c thinly sliced onion
3 c cooked green beans
starch for thickening

Marinate:

3 c thinly sliced beef
1 tsp Sri Racha
2 Tbls coconut milk
1/3 c soy sauce
1 Tbls lemon juice
1 Tbls finely chopped cilantro leaves
7 cloves crushed, grated garlic
1/2 tsp pepper


1. Heat wok until very hot.

2. Add olive or peanut oil and heat until very hot.

3. Stir-fry onion slices.

4. When transparent, add meat. Stir-fry until done.

5. Add green beans.

6. Thicken. (Skip this step for very low-carb dieting.)

Serve alone for low-carb diets, or with rice.


Thai Tea

This is an iced tea that is wonderful! Recipe from a lady from Thailand.

Thai tea mix (sold by the bag in Asian markets)
3/4 c sugar (Stevia, Splenda or similar for diets)
half-and-half (liquid heavy whipping cream for low-carb)
ice

1. Place 10 heaping Tbls tea in coffee filter. Make a full pot of tea.

2. Add sugar, and cool in frige.

3. To serve, pour over ice. Add half and half until tea is pumpkin orangish. Mix.


Chai--Indian Tea

2 black tea bags, such as Darjeeling
water
sugar (Stevia, Splenda,etc for diets)
milk (half-&-half or whipping cream can be used for low carb diets)
1/2 cinnamon stick
1 star anise
5 whole cloves
couple of dashes nutmeg
15 or so cardomom seeds


Directions, as given by a wonderful Indian waiter in Vancouver, BC.

1. Heat water, add tea. Boil until the color comes out.

2. Remove tea bags.

3. Add milk. Boil until it is foamy.

3. Add spices and sugar.

4. Cook for 5 minutes. Remove spices.

Serve hot.

As described by a friend of mine, "This is divine."


The Indian Tea quantities are my best guestimates, as I have never measured them. The milk quantity would vary, esp if you use half-and-half or whipping cream. Add enough to make it a med brown color. It's all based upon your own preferences.

[Weddings by]

Puerto Rican Chile Relleno

Recipe from a fellow student at Hakodate's school for English-speaking students. Thanks, Sonja! Sorry there are no measurments--this is the authentic recipe that I was given.

bacon grease
browned ground beef
diced onions
diced green and red bell peppers
garlic (pressed or powdered)
salt
tomato sauce
pasillo chiles, seeded
ketchup (use more tomato sauce for sugar-free version. Can add some Splenda.)
cheese of choice


1. Heat bacon grease and a little oil in a pan.

2. Add beef, onions, bell peppers, garlic, salt and tomato sauce.

3. Preheat oven to 350F, 175C.

4. Cut pasillo chiles in half and fill with beef mixture, ketchup and cheese.

5. Bake 10 - 15 minutes, until cheese is melted and chiles are cooked.


WITH EGGS:

Scramble somewhat and put in baking pan under and on top of chiles, before baking.


Peruvian Cauliflower

oil for cooking
1/2 head cauliflower
2 eggs, beaten
1/2 tsp cumin
salt
pepper


1. Cut and steam cauliflower until cooked, but not mushy.

2. Heat oil in a pan.

3. Mix cumin, salt and pepper into eggs.

4. Gently mix cauliflower into egg mixture.

5. Fry individual pieces of cauliflower until golden brown.

6. At end, fry remaining egg mixture with small pieces of cauliflower that are in it.


Everyone who has tried this, loves it!

[Weddings by]

Eggs Vindaloo

Prep time.....10 min
Cook time.....15 min....plus time to boil eggs

Indian. My kids love this!


4 crushed garlic cloves
1 Tbls finely grated root ginger
1 tsp ground chile
1 tsp ground cumin seeds
1 1/2 tsp salt
1 Tbsp brown sugar or substitute
2 Tbsp wine vinegar
3 Tbsp peanut oil
1 (1 1/2") cinnamon stick
3 large, chopped onions
2 tsp paprika
2 skinned, finely chopped, ripe tomatoes
8 eggs
pinch garam masala

1. In a bowl mix the garlic, ginger, chile, cumin, salt, sugar, and vinegar. Stir until the salt and sugar dissolve.

2. Heat the oil and fry the cinnamon for 10 seconds. Add the onion and fry, stirring constantly, until golden brown.

3. Add the paprika, sir well then add the spice and vinegar mixture and the tomatoes. Stir well, add 3/4 cup boiling water and simmer very gently for 8 minutes.

4. Hard cook (hard boil) and shell the eggs and cut in half lengthwise.

5. Stir the garam masala into the sauce and remove the cinnamon stick.

6. Pour the sauce into a warmed serving dish and add the eggs, yolks upward. Serve immediately.


Per a friend in India, to make this authentic--

Pour boiling water over tamarind, soak and ring out. Add the liquid to the sauce.



Eggs in Coconut Sauce

prep time........15 min
cook time........15 min plus time to boil eggs

Indian

8 hard boiled, shelled eggs
3 Tbsp ghee or peanut oil
2 thinly sliced onions
2 finely chopped garlic cloves
1 Tbsp finely grated root ginger
2 seeded, chopped, green chiles
2 tsp mild curry powder
3/4 cup thin coconut milk
3/4 cup thick coconut milk (I use 1 1/2 cups of whichever coconut milk I have)
1 tsp salt
1 Tbsp finely chopped parsley (optional)

1. Heat oil or ghee and fry the onion, stirring constantly, until transparent. Add the garlic, ginger, and chiles. Stir well a few times then stir in the curry powder. Fry for 30 seconds then add the thin coconut milk and bring almost to boiling point, stirring constantly.

2. Stir in the thick coconut milk and the salt. Put the eggs into the sauce and simmer very gently for 5 minutes.

3. Serve immediately, sprinkled with parsley.

[Weddings by]

This is more of an idea than a recipe.


Crustless Pizza in a bowl

Melt together your favorite pizza toppings, and it's almost as good as the real thing. Or maybe even better, because you get that gooey-stretchy cheese thing going on.

Some of my favs:

I use mozzarella and parmesan, and freshly-pressed garlic. I top it with an Italian herb mixture or Oregano, and pepper.

Marinated artichoke hearts
Feta cheese
capers
sun-dried tomatoes
green onions

Pepperoni
Salami

Chicken breast
green onions
sun-dried tomatoes
feta cheese

Pepperoni
Salami
Olives
Mushrooms
Red or Yellow Bell Pepper

Canadian Bacon
Tomatoes
Green onions


Yum!

If my family wants pizza, or if I'm at Costco, I will just eat the toppings. The minuscule amounts of sugar in the pizza sauce have never given me a problem with my diet.


This is from Atkins.com:

Southeast Asian Beef Soup

A popular Vietnamese dish, pho consists of an enriched broth in which thin slices of beef are cooked. In this version, vegetables are substituted for the traditional rice noodles, making it ideal for all phases, including Induction.

4 cups lower sodium beef broth
4 cups lower sodium chicken broth
4 large garlic cloves, peeled and smashed
1 (2-inch) piece fresh ginger, peeled and cut into thin slices
2 star anise pods
1 cinnamon stick
2 tablespoons Asian fish sauce, (such as nuoc mam or nam pla)
1 tablespoon reduced-sodium soy sauce
2 teaspoons granular sugar substitute
2 cups chopped bok choi
1 (16-ounce) bag of frozen chopped mustard greens or spinach
1/2 cup bean sprouts
1 pound beef (eye round, chuck mock tenderloin, or real tenderloin), very thinly sliced (chill in freezer 15 minutes for easier slicing)
Chopped fresh cilantro for garnish
Chopped fresh mint for garnish*


1. Pour broths into a 5-quart stockpot. Add garlic, ginger, star anise, cinnamon stick, fish sauce, soy sauce and sugar substitute. Bring to a boil over high heat. Reduce heat and simmer 20 minutes.
2. Strain broth through a fine sieve. Discard solids and return broth to stockpot; bring to a boil over medium-high heat. Add bok choi and bring to a boil; reduce heat to medium-low and cook 5 minutes. Stir in frozen greens and bean sprouts. Add beef to surface of soup and push down with a slotted spoon; do not stir. Poach beef in the simmering broth 3 to 5 minutes (3 minutes for medium-rare, 4 minutes for medium, 5 minutes for medium-well).
3. Divide beef between 6 serving bowls; ladle broth and vegetables over beef. Sprinkle each with cilantro and mint and serve.

For authenticity, divide and place the raw beef slices directly into serving bowls; pour the hot broth over beef. The broth will poach the beef in 2 to 3 minutes (beef will be rare).


* The pho I've always seen is served with a platter of fresh, raw bean sprouts and sprigs of fresh basil.

I didn't think to save the nutritional info on this recipe, now I can't find the recipe on their site.

I made this soup, and all but the youngest loved it. I served it with lots of fresh bean sprouts and basil leaves, on the side. A few of us liked that. It added a pretty element, too. I topped the bowls with chopped cilantro, but the store was out of mint. Dried would probably work, but I decided to try it w/o.

[Weddings by]

Cheesecake ala Jim from fallchibride

16 oz sour cream
2-8 oz bricks of cream cheese
1 1/2c. Splenda
1 T. vanilla or whatever you like
3 eggs - added one at a time
1 t. lemon juice

Crust:
1/2 c. Splenda
1c. finely chopped pecans
1/4 c. butter melted

Press into a 10 inch springform pan.

Bake at 325 for 50 minutes in a water bath. Enjoy!!



Seafood Chowder

Costco size can clams w/ liquid
1 can crab
2 lbs scallops
2 lbs shrimp--I had to throw mine out as they were old, but I think it would've been good with them in it
1/4-1/2 c finely chopped onion
2-3 tsp garlic
1/2-1 tsp dill weed
pepper
1 tsp parsley
1 cup whipping cream or half-and-half
4 Tbsp butter

Cook but try to not boil too much.

If you want it to have less fat, reduce the butter and/or the whipping cream. It will taste slightly different, but I'm sure it would still be good.



Enchiladas

1 lb ground beef
1/2 c chopped onions
1 can condensed Cream of Mushroom soup*
1 can Old El Paso mild enchilada sauce*
8 low-carb tortillas
2 1/2 c shredded cheddar cheese
1/2 c chopped or sliced olives

In skillet, cook ground beef and onion until meat is brown and onion is tender. Drain. Stir in soup and enchilada sauce. Cover and simmer for 20 minutes, stirring occasionally.

If frying, first fry each shell in hot oil until just limp, about 5 seconds. Place 1/4 c cheese on each tortilla, sprinkle olives over cheese. Roll.

TO BAKE:
Pour some sauce into bottom of a baking pan, such as pyrex. Place rolled tortillas on sauce, touching each other. Pour remaining sauce over top. Sprinkle remaining cheese and olives over the top. Bake until cheese is melted. About 25 minutes?

TO FRY:
Place rolled tortillas in sauce in skillet, cover and cook until heated through--about 5 minutes. Sprinkle with remaining cheese and olives--if any. Cook until cheese on top melts, about 1 minute.

This recipe (with reg. tortillas) has been used by my family for years. Everyone loves it--even those who say they don't like enchiladas.

*I haven't, actually, yet checked the ingredients of these. They might contain sugars.



South American Fried Fish

Marinate fish for 15 minutes in:

1 tsp garlic
2 Tbsp any kind of vinegar
a little cumin
salt

Cover fish while it's marinating.

Fry in hot oil on medium heat until golden brown.



Red Beans with Pickled Pork

Pickled Pork--

12 peppercorns
Tabasco
1 qt vinegar
2 bay leaves
6 chopped garlic cloves

Boil for 3 minutes. Add 2 lbs chopped pork butt. Let sit for 3 days in refrigerator. Will keep 1 1/2 - 2 weeks.


Red Beans-

Cook red beans. Then add:
1 c chopped onion
1 bunch green onions, sliced thinly
7 cloves garlic, pressed or chopped
1/2 c chopped parsley
1 rib celery, chopped
1/2 c ketchup
1 chopped bell pepper
1 Tbsp Worchestershire sauce
2 tsp Tabasco
1 bay leaf
1 tsp thyme
1 lb Kielbasa
1 lb rinsed, pickled pork

Cook 1 - 1 1/2 hours.

[Weddings by]

Wendy's Guacamole

3 avocadoes, cubed
1/2+ bunch cilantro, finely chopped
1 Roma tomato, diced
juice of 1 lemon (maybe less)
juice of 1 lime (maybe less)
red or white onion, paper-thin slices
green onion, chopped
1/16 tsp pepper
1/16 tsp garlic powder--can use fresh, but it seems to permiate more
1/16 tsp cumin, ground
few dashes cayenne powder
1/4-1/2 jalapeno, finely chopped
1/4-1/2 serano chili, finely chopped

All measurements are estimates. I keep stirring and adding until it's hard to stop eating it.



From "The Glass Pantry":

Italian Whole Roast Peppers in Herbed Olive Oil

Ingredients

3 pounds sweet bell peppers, a mixture of red and yellow
1 tablespoon salt
3 cups white wine vinegar
6 cloves garlic
9 fresh or dried bay leaves
6 fresh rosemary sprigs
2 tablespoons black peppercorns
About 3 cups good quality, fruity olive oil

Directions

Preheat an oven to 500 degrees F or preheat a broiler, or prepare a fire in a charcoal grill. Arrange the peppers in a shallow pan, on a broiler tray, or on a grill rack, and roast or grill, turning to color evenly, until blackened on all sides, 3 to 4 minutes per side. Slip the peppers into a plastic bag and close the top. Let stand to allow the skins to steam and loosen, 4 to 5 minutes.

Remove the peppers from the bag and slip off the blackened skins. Gently pull or cut out the stems. Make a single lengthwise slit in each pepper and remove the seeds. Rinse and pat dry.

In a small, nonreactive saucepan, combine the salt and vinegar and bring to a boil over high heat. Meanwhile, put the roasted peppers in a clean, dry stainless-steel, glass, or ceramic bowl or in a jar. Pour in the hot vinegar to cover and top with plastic wrap, a lid, or other cover. Let stand overnight at room temperature.

The next day, drain off the vinegar and remove the peppers from the bowl or jar. Pat the peppers dry with paper or cloth towels. Pack them into dry, sterilized jars, forming alternate layers of red and yellow peppers and tucking in the garlic cloves, bay leaves, rosemary sprigs, and peppercorns as you do. Pour in the olive oil to cover; as you add the oil, slide a knife between the peppers and the jar sides to break any air pockets and to make sure the oil penetrates fully.

Top with tight-fitting lids. Store in a cool, dark place for 1 week.

At the end of that week, retrieve and discard the garlic cloves, then store the peppers in the refrigerator. They will keep for up to 3 months.

[sublime311]

Cilantro Pesto Dip

Makes eight 2 1/2-tablespoon servings
This zesty, versatile dip is great with cruditis as a snack or for a party. You can also dollop it on grilled fish or chicken, or toss it with cubed cooked chicken for an easy and unique chicken salad. In later phases, use it as a sandwich spread or as a chili or burrito topping. It keeps 5 days in the refrigerator and freezes for up to a month.

Prep time: 5 minutes
Start to finish: 15minutes

Ingredients
1/3 cup walnuts
1 large bunch cilantro, leaves and stems intact
1 garlic clove, peeled
1/4 cup extra-virgin olive oil
3 tablespoons reduced-fat sour cream
2 teaspoons fresh lemon juice
1/4 teaspoon salt

Instructions
Heat oven or toaster oven to 275°F. Spread walnuts on a baking tray and bake until fragrant and lightly browned, about 10 minutes. Cool slightly, about 3 minutes.
Chop cilantro, garlic, and walnuts in a food processor, about 25 seconds. With machine running, add oil in a steady stream. Add sour cream, lemon juice, and salt. Pulse a few times to combine. Serve or refrigerate until needed.

Nutritional Information:
100 calories
10 total fat (1.5 g sat)
1 g carbohydrate
1 g protein
0 g fiber
80 mg sodium

[sublime311]

Chocolate-Dipped Strawberries

What could be better than a dessert that offers great taste and health benefits, too? Indulge in this classic combination, knowing you're getting antioxidants that have been shown to improve blood vessel function from the dark chocolate, as well as additional antioxidants and fiber from the berries, which helps prevent swings in blood sugar.

Phase 2

Serves 2

Ingredients
2 squares (2 ounces) semisweet or bittersweet chocolate, chopped
1/2 tablespoon whipping cream
Dash almond extract
8 strawberries


Instructions
Combine the chocolate and the whipping cream in a glass measuring cup or bowl. Microwave at medium power for 1 minute or until the chocolate melts, stirring after 30 seconds. Stir in the almond extract and cool slightly.

Dip each strawberry into the melted chocolate, allowing the excess to drip off. Place on a waxed, paper-lined baking sheet. Refrigerate or freeze for approximately 15 minutes until the chocolate is set.

Nutritional Information:
175 calories
9 g total fat (6 g sat)
5 mg cholesterol
24 g carbohydrate
3 g protein
4 g fiber
1 mg sodium

[MES in Chicago]

I had to laugh when I saw the cheesecake recipe and realized it is mine! I am now MES in Chicago.

All these recipes sound great. I have been doing WW and lost 8 lbs in a month, but may have to start doing a low carb lifestyle due to my PCOS with insulin resistance :( But with all these great recipes...I think I will be in great shape!

[sublime311]

South Beach Almond French Toast With Warm Blueberry Syrup

Phase 2

Our healthier answer to buttery-sweet breakfast breads. This delectable toast should be crisp on the outside and soft and creamy inside.

Tip: For the freshest berry flavor, look for organic wild blueberries in the freezer case.

FRENCH TOAST (Makes 6 slices)
1 large egg
3/4 cup plus 2 Tbsp skim milk
1 tsp almond extract
2 Tbsp Splenda® or sugar substitute
1/4 cup whole-wheat flour
1/4 tsp ground nutmeg
1/4 tsp salt
6 slices whole-grain bread
2 Tbsp extra-virgin olive oil

WARM BLUEBERRY SYRUP
(Makes about 1 cup)
3 cups frozen blueberries, stemmed and defrosted
1/2 cup Splenda® or sugar substitute
3 Tbsp fresh lime juice (juice of 1 lime)

For Toast: Warm a large skillet (preferably cast-iron) over medium heat for about 5 minutes.
In a shallow bowl, whisk egg, milk, and almond extract. Add Splenda®, flour, nutmeg, and salt; whisk until smooth. Add 2 slices bread; let soak 30 seconds per side. Repeat with remaining slices.
Add 1 Tbsp oil to skillet. Cook slices about 1 minute, 30 seconds on each side, or until golden brown. Repeat with remaining oil. Serve hot, with blueberry sauce.
For Sauce: In medium nonreactive saucepan over medium heat, combine berries and Splenda®. Bring to a boil; cook 5 to 8 minutes, stirring often. The berries will burst and sauce will thicken. Remove from heat; stir in lime juice. Taste and add more Splenda® or juice, as desired. Serve warm, divided evenly among French toast, or cover and refrigerate up to 2 days.
Toast, per slice:
150 calories
5 g protein
21 g carbohydrate
6 g fiber
6 g total fat
1 g saturated fat
36 mg cholesterol
208 mg sodium

Sauce, per serving:
50 calories
0 g protein
12 g carbohydrate
2 g fiber
.5 g total fat
0 g saturated fat
0 mg cholesterol
1 mg sodium

[sinderstorm]

Last night I did the easiest meal I've done in awhile:

3lbs Country style pork ribs
1/2 bottle of Carb Options Hickory BBQ Sauce

Put ribs in crock pot. Pour BBQ sauce over ribs. Cook on low for 8-10 hours. Serve with steamed veggies.

This was really yummy and you can't get much easier.

[tbell]

I make this all the time:

Low Carb Pizza

2 oz cream cheese, softened
1 egg
2 tsp italian seasoning, divided
2 TB half and half
1/2 c. shredded parmesan
1/4 c. shredded cheddar
1/4 c. pizza sauce
1/2 c. shredded mozzerella

Preheat oven to 350. Beat cream cheese until smooth. Add half and half, then egg, then 1 tsp italian seasoning. Mix until blended, set aside. In a well-greased 9" pie plate, sprinkle shredded parmesan and cheddar cheeses. Pour egg mixture over cheese, bake for 20 min. or until brown and bubbly. Remove from oven, increase heat to 450. Pour pizza sauce over cheese crust, sprinkle with remaining italian seasoning and top with shredded mozzerella. Bake for about 10 minutes more.

You can also add pepperoni, olives or the topping of your choice.

9.6 g. carbs for entire pie plate.

[sublime311]

Spice-Rubbed Chicken Fingers with Cilantro Dipping Sauce
Phase 1

Serves 2

Ingredients
This cool green dipping sauce is the perfect accompaniment, but if you prefer, you can substitute prepared sugar-free barbecue sauce.

1/2 teaspoon chili powder
1/2 teaspoon ground cumin
1/8 teaspoon salt
1/2 pound chicken breast tenders
1/4 cup cilantro sprigs
2 tablespoons parsley sprigs
2 tablespoons blanched slivered almonds
1/2 clove garlic
1/2 serrano chile pepper, seeded (wear plastic gloves when handling)
1/16 teaspoon salt
1 tablespoon lime juice
1 tablespoon extra-virgin olive oil
1 tablespoon water
Sprig cilantro, for garnish

Instructions
Coat a grill rack or broiler-pan rack with cooking spray. Preheat the grill or broiler.

In a cup, combine the chili powder, cumin, and salt. Cut two 1/2"-deep slashes in each side of the chicken tenders. Rub the spice mixture over the chicken, pressing it into the slits. Place the chicken in a baking pan and coat completely with cooking spray. Let stand for 10 minutes.

In a food processor, combine the cilantro, parsley, almonds, garlic, chile pepper, and salt. Process until chopped. While the processor is running, add the lime juice and oil through the feed tube, stopping the machine once or twice to scrape down the sides of the container, until the sauce is smooth. Pour the sauce into a bowl. Stir in the water, cover, and chill until ready to serve.

Place the chicken on the prepared rack and grill or broil 6" from the heat, turning several times, for 15 minutes or until a thermometer inserted in the thickest portion registers 170°F and the juices run clear. Serve with the sauce and garnish with the cilantro.

Nutritional Information:
248 calories
13 g total fat (2 g sat)
66 mg cholesterol
4 g carbohydrate
28 g protein
1 g fiber
324 mg sodium

[sublime311]

Moroccan Chicken With Eggplant Garbanzo Ragout

Phase 1

Don't be scared off by the number of ingredients in this dish; it all comes together quickly for a hearty yet slightly exotic meal. Remember to save some of the liquid drained from the beans for your sauce.

Serves 2

1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided
1 teaspoon sherry vinegar
2 teaspoons ground cumin
1 teaspoon ground coriander
1/2 teaspoon ground cinnamon
Salt and pepper
2 (6-ounce) boneless, skinless chicken breasts
1 medium (about 8 ounces) eggplant, unpeeled, cut into 3/4-inch cubes
1/2 medium onion, chopped
1 cup garbanzo beans and 1/4 cup liquid drained from can
8 ounces cherry tomatoes, halved
2 teaspoons fresh lemon juice
Chopped fresh parsley, for garnish

Instructions
1. Combine a teaspoon of the oil with the vinegar, cumin, coriander, cinnamon, salt, and pepper in a glass dish. Add chicken breasts; turn to coat. Cover with plastic wrap; refrigerate for up to 6 hours.

2. Heat remaining tablespoon of oil in large nonstick skillet over medium heat. Add chicken and cook, 4 minutes per side, or until cooked through. Using tongs, transfer chicken to platter; tent with foil to keep warm. In same skillet, cook eggplant and onion 8 minutes, until soft and slightly browned, stirring often. Stir in garbanzo beans with liquid, tomatoes, and lemon juice. Cook 3 minutes, smashing the tomatoes with a wooden spoon and stirring to blend flavors and warm through. Transfer to platter with chicken; garnish with parsley.

Per serving:
450 calories
40 g protein
42 g carbohydrate
7 g fiber
15 g total fat
2 g saturated fat
74 mg cholesterol
642 mg sodium

[sublime311]

Fresh Berry Sangria

Deliciously cool and fruity, this libation makes a stunning showcase for summer's berries. To make this a Phase 2 drink, substitute sparkling water or club soda for the fruit juice.

Makes about 2 quarts

Ingredients
1 cup fresh blueberries
1 cup fresh blackberries
1 cup fresh raspberries
1 cup hulled, halved fresh strawberries
1 tablespoon Splenda or sugar substitute
1 1/2 cups white cranberry juice
1 bottle (750 ml) chilled rose wine
1 cup sparkling water, as desired

Instructions
Wash berries. In a pitcher, combine all berries, Splenda, and cranberry juice. Let sit 1 hour. Stir in wine and sparkling water to make as bubbly as you like. Serve chilled.

Nutritional Information:
130 calories
0 total fat (0 g sat)
0 mg cholesterol
17 g carbohydrate
1 g protein
2 g fiber
5 mg sodium

[MES in Chicago]

bump

[sublime311]

Pear Bran Muffins

Phase 2

Makes 12 servings

These wholesome, satisfying muffins are filled with tender pieces of pear and spiced with cinnamon. They freeze well; just heat in the toaster or microwave before serving.

Prep time: 15 minutes
Cook time: 20 minutes

1 1/2 cups whole-grain pastry flour
1 cup wheat bran
2 tablespoons granular sugar substitute
1 1/4 teaspoons ground cinnamon
1 1/4 teaspoons baking soda
1/4 teaspoon salt
1 1/4 cups 1 percent or fat-free buttermilk
2 large eggs, lightly beaten
3 tablespoons canola oil
1 Bosc pear, cored and diced into 1/4-inch cubes
1 1/2 teaspoons vanilla extract

Heat oven to 350°F. Line a muffin tin with paper liners or lightly coat with cooking spray.

Combine flour, bran, sugar substitute, cinnamon, baking soda, and salt in a large mixing bowl. Combine buttermilk, eggs, oil, pear, and vanilla in another mixing bowl.

Make a well in the center of the dry ingredients. Add wet ingredients to dry ingredients and mix just to combine; do not overmix. Divide batter evenly into muffin cups. Bake for 20 minutes. Cool and serve.

Recipe from The South Beach Diet® Quick & Easy Cookbook.

Nutritional Information:
130 calories
5 g total fat (0.5 g sat)
20 g carbohydrate
5 g protein
5 g fiber
200 mg sodium

[angelraven]

I love this thread! So far I have tried the minestrone, chicken pizza packets, and the peanut butter cup thing. All three are so good! I've also had the chicken fingers with cilantro dipping sauce since I have that cookbook. Also a tasty meal.

I hope to gather some recipes tonight and contribute. :)

[sublime311]

Spinach with Garlic and Pine Nuts

Phase 1

Makes 2 (3/4-cup) servings

Description
When shopping for spinach, choose the thicker, shinier spinach leaves for sautiing. The flat, more delicate spinach is better for eating raw.

Prep time: 10 minutes
Start to finish: 8 minutes

Ingredients
1/2 pound spinach leaves, tough stems removed (3 1/2 to 4 cups loosely packed)
1/2 tablespoon extra-virgin olive oil
1 tablespoon pine nuts
1 garlic clove, sliced
Salt and freshly ground black pepper

Instructions
Wash spinach and spin dry, leaving some droplets of water on leaves. Heat oil in a large skillet over medium heat. Add pine nuts and cook, stirring frequently, until lightly golden, about 3 minutes. Add garlic and cook 1 minute more. Add spinach to the pan, in batches if necessary, and sauti until starting to wilt, 30 seconds. Cook, stirring and tossing frequently, until all spinach is wilted and liquid is absorbed, about 3 minutes. Season with salt and pepper and serve.

Recipe from The South Beach Diet® Quick & Easy Cookbook. For information on the book, click here.

Nutritional Information
90 calories
7g total fat (1 g sat)
5 g carbohydrate
4 g protein
3 g fiber
160 mg sodium

[MES in Chicago]

Asian Chicken Salad Wraps

Serves 4

Description
This is a tasty way to use leftover chicken. The recipe can easily be scaled down for one or two. Make half the sauce and use just over 1/3 cup shredded chicken for each wrap. Use whole wheat tortillas if you can find them.

Prep time: 40 minutes

Ingredients
1/2 cup fresh lemon juice
1/3 cup fish sauce (see Ingredient Note)
1/4 cup sugar substitute
2 cloves garlic, minced
1/4 teaspoon crushed red pepper
8 6-inch flour tortillas
4 cups shredded romaine lettuce
3 cups shredded cooked chicken (3/4 pound)
1 large ripe tomato, cut into thin wedges
1 cup grated carrots (2 medium)
2/3 cup chopped scallions (1 bunch)
2/3 cup slivered fresh mint

Instructions
1. Whisk lemon juice, fish sauce, sugar substitute, garlic and crushed red pepper in a small bowl until sugar is dissolved. Set aside.

2. Preheat oven to 325°F. Wrap tortillas in foil and heat in oven for 10 to 15 minutes, until softened and heated through. Keep warm.

3. Combine lettuce, chicken, tomato, carrots, scallions and mint in a large bowl. Add 1/3 cup of the reserved dressing; toss to coat.

4. Set out chicken mixture, tortillas and remaining dressing for diners to assemble wraps at the table. Serve immediately.

Tip:
To warm tortillas in a microwave, stack between two damp paper towels; microwave on high for 30 to 60 seconds, or until heated through.

Ingredient Note
Fish sauce: A pungent, soy sauce-like condiment used throughout Southeast Asia, made from fermented, salted fish. Available in large supermarkets and in Asian markets.

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Nutritional Information:
406 calories
10 total fat (2 g sat, 8 g mono)
72 mg cholesterol
49 g carbohydrate
34 g protein
5 g fiber
996 mg sodium


I am thinking this would be for Phases 2 & 3???

[sublime311]

Blueberry Buckwheat Pancakes
Phase 2

Makes 2 Servings (4 pancakes per serving)

Description
Tangy buttermilk adds extra rise to these cakey, fruit-filled pancakes, and buckwheat — high in iron and low in gluten — gives them a delicious toasted flavor. Top with sugar-free pancake syrup or low-fat or fat-free yogurt.

Prep time: 10 minutes
Start to finish: 5minutes

Ingredients
1/4 cup buckwheat flour
1/4 cup whole-grain pastry flour
1 teaspoon granular sugar substitute
1/2 teaspoon baking soda
1/2 cup 1 percent or fat-free buttermilk
1 large egg, lightly beaten
1/8 cup trans-fat-free margarine, melted
3/4 cup blueberries

Instructions
Heat oven to 200°F.

Combine buckwheat flour, pastry flour, sugar substitute, baking soda, and salt in a mixing bowl. Combine buttermilk, egg, and margarine in another mixing bowl. Add wet mixture to dry mixture and stir just until combined well, being careful not to overmix. Stir in blueberries.

Heat griddle over medium heat until hot enough to cause drops of water to scatter over the surface, about 3 minutes; lightly coat with cooking spray. Spoon batter onto griddle to form 3-inch rounds; cook until golden on both sides, 2 to 3 minutes per side. Transfer to a heatproof platter and place in the oven to keep warm until ready to serve.

Nutritional Information:
260 calories
13 g total fat (4 g sat)
27 g carbohydrate
9 g protein
4 g fiber
500 mg sodium

[fastlayne224]

Paula Deen's Magical Peanut Butter Cookies

1 cup peanut butter, creamy or crunchy
1 1/3 cup of Splenda
1 egg
1 teaspoon of vanilla extract

Preheat oven to 350 degrees, Grease a large baking sheet

In a mixing bowl, combine the peanut butter, 1 cup of the Splenda, the egg and the vanilla. Stir well with a spoon. Roll the dough into balls the size of walnuts. Place the balls on the prepared baking sheet. With a fork dipped in the Splenda to prevent sticking, press a crisscross design on each cookie. Bake for 12 minutes, remove from oven, and sprinkle the cookies with the remaining Splenda. Cool slightly before removing from the pan.

Yields 18 cookies

[sublime311]

Refreshing Summer Soup

This summer, treat yourself to a bowl of delicious, garden-fresh gazpacho. This refreshing chilled soup originates from Spain and is easy to make. It's also good for all three Phases of the South Beach Diet®.


Ingredients
2 1/2 cups tomato or vegetable juice cocktail
1 cup peeled, seeded, finely chopped fresh tomatoes
1/2 cup finely chopped celery
1/2 cup finely chopped cucumber
1/2 cup finely chopped green bell pepper
1/2 cup finely chopped green onion
3 tablespoons white wine vinegar
2 tablespoons extra-virgin olive oil
1 large clove garlic, minced
2 teaspoons finely chopped, fresh flat-leaf parsley
1/2 teaspoon salt
1/2 teaspoon Worcestershire sauce
1/2 teaspoon freshly ground black pepper


Directions:
Combine all the ingredients in a large glass or stainless steel bowl. Cover and refrigerate overnight. Serve cold.

Per Serving:
127 calories
2.48 g protein
13 g carbohydrate
3 g fiber
7 g total fat
1 g saturated fat
0 mg cholesterol
867 mg sodium

[sublime311]

Lemon-Caper Chicken

This dish is a snap to make, yet it looks and tastes like something that took special care to create. Feel free to double the recipe for a crowd (but use two skillets), or halve the recipe for an intimate dinner. Make sure to buy thinly sliced breasts — they are usually sold four to a package. If you can't find them, slice a medium-sized breast crosswise, resulting in a 1/2-inch thick piece, about 4 ounces in weight. Place each piece between two sheets of plastic wrap and pound to flatten to an even thickness.

Phase 2

Serves 4

Ingredients
1 tablespoon olive oil
4 thinly-sliced boneless, skinless
Chicken breast halves (about 4oz each)
Salt and pepper
4 teaspoons whole-wheat flour, divided
1 medium shallot, minced
2 tablespoons drained capers
1/2 cup reduced-sodium chicken broth
1/4 cup fresh lemon juice
1-2 tablespoons minced fresh parsley

Instructions
1. Warm oil in large nonstick skillet over medium-high heat. Pat chicken breasts with paper towels to thoroughly dry. Season chicken with salt and pepper, then lightly coat with flour, using about 1 tsp for each breast.

2. Lay chicken in skillet; cook 2 to 3 minutes, until golden brown, gently pressing down on breast to ensure equal browning. Reduce heat to medium. Turn breasts; cook 2 to 3 minutes longer, until golden brown and cooked through. Remove breasts to a serving platter.

3. Reduce heat to low; add shallots and capers to skillet. Cook 30 seconds, stirring. Add broth and juice; cook 1 minute, until incorporated and thickened, stirring. Stir in parsley; pour sauce over chicken. Serve immediately.

Nutritional Information:
258 calories
17 total fat (5 g sat)
72 mg cholesterol
5 g carbohydrate
21 g protein
1 g fiber
142 mg sodium

[sublime311]

Summer Berry Smoothie

Who wouldn't enjoy a blended mix of fresh fruit, yogurt or milk, and ice in the summertime? This refreshing smoothie fits the bill! But feel free to experiment with your personal South Beach Diet® favorites by combining fresh fruit with nonfat or low-fat plain yogurt (artificially sweetened yogurt is fine for Phase 2) or fat-free or 1 percent low-fat milk.

Ingredients:
8 ounces of nonfat, sugar-free, fruit-flavored yogurt
1/2 cup strawberries
1/2 cup crushed ice


Instructions:
Blend until smooth… and enjoy!

Per serving:
144 calories
9 g protein
29 g carbohydrate
2 g fiber
0 g total fat
0 g saturated fat
5 mg cholesterol
136 mg sodium

[Jane&Andy]

bump :)

[sinderstorm]

Football Season is here! Thought I'd drop off a few of my game time snacks.

Jalapeno Poppers
6 fresh jalapeno's (or anaheims for a milder popper), halved lengthwise and seeded
1 package cream cheese
1 package bacon

Stuff the jalapeno halves with cream cheese. Wrap each one with bacon to keep the cream cheese from bubbling over. Bake at 350 for 15-20 minutes, or until the bacon is crisp

Buffalo Chicken Dip
2-3 boneless skinless chicken breasts, cooked and diced
1/2 cup Frank's Hot Sauce
1/2 cup bleu cheese dressing
8 oz cream cheese, softened

mix together the frank's and bleu cheese. Cut in cream cheese slowly, mixing it in as you go. Once all the wet ingredients are well incorporated, mix in chicken, stirring well. Bake at 350 for 20 minutes, or until the edges are bubbly. Serve warm with celery sticks (or just eat with a spoon :p )

Both of these our friends now consider "must haves" for the snack table. I love them because they're pretty quick to put together and travel fairly well.

[Katy]

that buffalo chicken dip sounds SO yummy! I think if I made it (and I will!) I'd add some blue cheese, either in the dip during baking (more likely) or sprinkled on top. Either way it sounds yum!

[sublime311]

Warm Chicken Salad With Pine Nuts

This delicious salad is filling and nutritious with a diverse list of ingredients to satisfy every taste bud.

Phase 1

2 servings

Ingredients
3 cups defatted, reduced-sodium chicken broth
3/4 cup balsamic vinegar
4 cloves garlic, peeled and halved
2 sprigs rosemary plus 1/2 teaspoon chopped bay leaf
2 boneless, skinless chicken breast halves (8 ounces), trimmed of fat
1 tablespoon extra-virgin olive oil
1 1/2 teaspoons chopped shallots
1/4 teaspoon freshly ground black pepper
Salt to taste
3 cups torn mixed salad greens, such as curly endive, escarole, spinach, Belgian endive, arugula, radicchio, and/or watercress, washed and thoroughly dried
1 medium-size red bell pepper, roasted and cut into thin strips
1 1/2 teaspoons pine nuts, toasted
1 tablespoon chopped fresh parsley, preferably flat-leaved

Instructions
In a wide saucepan or Dutch oven, combine broth, vinegar, garlic, fresh rosemary sprigs and bay leaf. Bring to a boil, reduce heat, and simmer 5 minutes. Add chicken breasts; cover and poach gently for 10 to 15 minutes or until no longer pink inside. Transfer to a cutting board and keep warm. Boil the poaching liquid for 5 minutes, or until slightly reduced.

Strain; discard garlic, rosemary, and bay leaf, and pour 1/4 cup poaching liquid into a small bowl. Whisk in oil, shallots, and pepper. Season with salt if desired. In a large bowl, toss greens with 2 tablespoons of the oil mixture. Arrange on individual plates. Carve chicken into thin slices and arrange over greens. Garnish with red pepper and drizzle the remaining dressing over chicken and peppers. Sprinkle pine nuts, parsley, and remaining 1/2 teaspoon fresh rosemary over the chicken.

Recipe reprinted with permission of EatingWell, The Magazine of Food & Health.

Nutritional Information:
357 calories
12 g total fat (2 g sat)
66 mg cholesterol
28 g carbohydrate
36 g protein
2 g fiber
265 mg sodium

[sinderstorm]

Stuffed Peppers
2-3 large green bell peppers, halved and seeded
1lb ground beef or turkey, browned and drained
5 mushrooms, chopped
1 zucchini, chopped
1 can rotel tomatoes
1/4 cup minced onion
1 clove garlic, minced
2-4 oz shredded cheese

blanch pepper halves in boiling water for 2-3 minutes. Remove and arrange in baking dish. In a frying pan, brown beef and drain fat, set aside. In another frying pan, saute all veggies except tomatoes until soft and onion is translucent. Turn heat to low, add rotel tomatos and heat until warm. Combine with ground beef. Stuff mixture into pepper halves, and top with cheese. Bake at 350 for 15-20 mins, or until cheese is melted.

[sublime311]

Sun-Dried Tomato Hummus

South Beach Phases 2 and 3

PREP TIME: 10 minutes COOK TIME: 12 minutes

Makes 2 cups and 32 pita chips

Yogurt and sesame oil replace tahini in this hummus, creating a lighter texture than the norm. If you are on Phase 1, enjoy the green veggies, cauliflower, cherry tomatoes, and bell peppers, and simply skip the carrots and pita chips.

Ingredients
8 (6-inch) whole-wheat pitas, cut into 4 triangles each
1 1/2 cups canned chickpeas, rinsed and drained
3/4 cup canned cannellini beans, rinsed and drained
4 sun-dried tomatoes (packed in oil), plus 1 tablespoon of the oil
1 small garlic clove, peeled
1/4 cup nonfat or low-fat plain yogurt
2 tablespoons fresh lemon juice
1/2 teaspoon toasted sesame oil
1/4 teaspoon ground cumin
1/4 teaspoon salt

Assorted raw and blanched vegetables, such as bell peppers, broccoli, carrots, cauliflower, cherry tomatoes, cucumbers, and scallions.

Instructions
Heat oven to 350°F. Place pita wedges on a baking sheet and bake until crisp, 10 to 12 minutes. Purée chickpeas, cannellini beans, tomatoes plus 1 tablespoon of their oil, and garlic in a food processor. Add yogurt, lemon juice, sesame oil, cumin, and salt; process until smooth. Serve at room temperature with pita triangles and vegetables for dipping.

Nutritional Information

Per tablespoon dip:
25 calories
0.5 g fat
0 g saturated fat
1 g protein
4 g carbohydrate
0 g fiber, 65 mg s