South Beach Recipes

[Demi]

I thought that it might be a good idea to have our own thread here on the SB forum dedicated to South Beach recipes.

I love to cook, and enjoy inventing or adapting recipes to suit my woe. I usually post my recipes in my journal and sometimes over in the Low-Carb Recipes forum. However, I thought that it might also be better to post them in our area as well for all South Beachers to see.

I plan to add various recipes as I go along, and hope that others following South Beach will post their favourite recipes etc., here too.



PLEASE BEWARE OF THE FORUM RULES WITH REGARD TO POSTING RECIPES:

Recipes may only be posted if they do not violate copyright. This applies to most cookbooks. If you found the recipe elsewhere on the internet, be sure it would not be a violation of copyright to post it. If in doubt, post a link instead. If it's a recipe that you have used and tweaked enough to make it your own, that's okay to post, but it would be a generous gesture to credit the source of inspiration.
http://forum.lowcarber.org/showthread.php?t=163749

If it's your own invention, then it's not a problem.

[Demi]

Here is my version of the SB Diet Cookbook's Coconut Chicken:

Demi's South Beach Coconut Chicken

(Suitable for all Phases of SB)

Serves 2

2 chicken breasts cut into strips
clove of garlic (chopped and crushed)
1 tsp freshly grated ginger
2 tbsp water
1 tbsp lemon juice
large pinch of cumin
large pinch of turmeric
1 tbsp ground almonds
8 fl oz 240ml coconut milk (low fat)
1 tbsp olive oil

Heat the olive oil in a wok and then stir fry the chicken strips for about 5 minutes. Remove from the pan and place to one side. Add the garlic, ginger, water, lemon juice, cumin and turmeric to the wok and gently stir fry for a couple of minutes. Add the coconut milk, stirring well. Bring to the boil, gently stir in the ground almonds, and then add the chicken strips. Reduce the heat, and leave to gently simmer for about 10 minutes.


This is lovely served with green vegetables - stir fried courgette (zuchini) ribbons, green beans or pak choi (bok choy) are really good with it.

[Demi]

My original recipe for these can be found here (http://forum.lowcarber.org/showthread.php?t=179880)


Thai Chicken Cakes

(Suitable for all Phases of SB)

Serves 2

2 large boneless and skinless chicken breasts, cubed
1 garlic clove, roughly chopped
Small piece of root ginger, peeled and roughly chopped
1 small onion roughly chopped
4 tbsp fresh coriander
1 green chilli, seeded and roughly chopped
Olive oil

Toss the chicken, garlic, ginger, onion, coriander and chilli in a food processor. Blitz until the chicken is finely ground and everything is well mixed. Shape the mix into 6 small cakes. Lightly brush with the olive oil and then grill under a medium heat for approx 3-4 minutes each side.

[Demi]

My original recipe can be found here (http://forum.lowcarber.org/showthread.php?t=65006)



Tuna Salsa Salad

(Suitable for all Phases of SB)

Serves 1

1 can of Tuna
1 tbsp mayo (FF, if preferred)
3 cherry tomatoes
½ small avocado
1 Spring Onion (scallion)
Lettuce Leaves – romaine, rocket (arugula), baby spinach and lambs leaves are especially nice to use for this


Drain the liquid from tuna, place in a bowl and mash with a fork. Add the mayonnaise and blend well. Cut the cherry tomatoes into quarters, cut the avocado into small chunks, and chop the spring onion into small pieces. Add to the tuna mixture and mix well.

Arrange the lettuce leaves on a plate and pile the tuna mixture on top. Sprinkle some parmesan shavings over the top if desired (optional).

[joesfolks]

Demi, I think it is a great idea to have a recipe section that is strictly South Beach. I printed out the Coconut chicken recipe right away just in case someone decides to move this and I can't find it again. I hope they leave it in.

[Judynyc]

This is great Demi....and if we can get one of the mods to pin it up for us, then we'd have a much easier way of getting to it. :idea:

Thanks!! :D

I'm going to bring over my recipes for turkey or chicken chili and mock mashed cauliflower. :yum:

[FrecklFluf]

Great thread idea! So many recipes are suitable for Atkins but not really for SB. I'll be back later to post.

P.S. I second the request for a sticky.

[Demi]

This recipe was recently featured in the South Beach Newsletter (17 June)


Tuscan Grilled Steak

(Suitable for all Phases)

Serves 4 - 6

3 large cloves garlic, crushed
2 teaspoon extra-virgin olive oil
1 flank steak, about 2 pounds
Salt and pepper
4 oz. (about 6 cups) arugula (rocket)


In a small bowl, mash garlic and oil until a paste forms (you may also do this in the food processor). Pat steak dry with paper towel, then sprinkle with salt and pepper. Rub garlic paste over both sides of steak. Let sit for 30 minutes.

Preheat grill to high heat. Grill steak 5 to 7 minutes, until medium-rare. To check, cut into meat with a knife and remove when meat is slightly less done than you want it to be. Transfer to cutting board; cover loosely with foil and let rest 10 minutes. Slice very thin, against the grain and at a slight angle.

Arrange arugula on platter. Top with steak slices. Drizzle with any accumulated platter juices. Serve immediately.

[Demi]

This is a link to a fabulous chicken recipe that I have made a couple of times. It's very good cold too.

Apart from the sugar in the relish, I think it is definitely suitable for all of us Sbers :)


Yoghurt-spiced chicken breast (http://www.timesonline.co.uk/newspaper/0,,173-2087306,00.html)



Enjoy :yum:

[Judynyc]

I'm loving all your recipes Demi!! :yum: Thanks again!!

Can we get this thread sticky please?

[Tim709]

Great thread and recipes!!!

I think the little bird watching over the Beach must be taking a break today ;)

[fluffybear]

Joe's post about new breakfast ideas prompted me to look for more breakfast ideas using squash and I found the following recipes for squash pancakes:

http://www.fabulousfoods.com/cgi-bin/MasterPFP.cgi?doc=/recipes/side/veg/locarbspagsqshpattie.html

Of course these wouldn't have to only be for breakfast.

[michiepez]

I know I posted this before but I am not sure where, so forgive me for repeating mysef. My favorie dish that I have made is spagetti squash with browned ground turkey and SF Ragu.
It is so quick, easy and tastes great!

[Demi]

This is so quick, easy and delicious:


Ginger & Garlic Chicken with Pak Choi

Fresh ginger
Garlic clove
Chicken breast, cut into strips
Pak choi (http://www.kitazawaseed.com/seeds_pak_choi.html) (Bok choy), roughly chopped
Olive oil

Crush the fresh ginger and garlic, and then add to some olive oil in a wok (or frying pan), and when the oil is hot enough add the chicken. When the chicken is just turning golden, throw in the chopped pak choi, stirring until it is slightly wilted. Serve immediately.



This recipe serves one, but it is easy to make for more people - just add another chicken breast and pak choi per person. You can also add more ginger and garlic - entirely your choice.

[amanda3443]

This is so quick, easy and delicious:


Ginger & Garlic Chicken with Pak Choi

Fresh ginger
Garlic clove
Chicken breast, cut into strips
Pak choi (http://www.kitazawaseed.com/seeds_pak_choi.html) (Bok choy), roughly chopped
Olive oil

Crush the fresh ginger and garlic, and then add to some olive oil in a wok (or frying pan), and when the oil is hot enough add the chicken. When the chicken is just turning golden, throw in the chopped pak choi, stirring until it is slightly wilted. Serve immediately.



This recipe serves one, but it is easy to make for more people - just add another chicken breast and pak choi per person. You can also add more ginger and garlic - entirely your choice.


ummmmmmmmmmmm that one really sounds good!!!!
thanks for all the recipes!

[Demi]

ivillage exclusive: 10 Best South Beach Recipes (http://magazines.ivillage.com/goodhousekeeping/recipes/health/articles/0,,284497_633257,00.html)


Sides and Dressings:
Quick Nut Bread
Sesame-Ginger Asparagus
Herbed Vinaigrette
Tomato Salsa with Avocado and Onion

Seafood:
Lettuce Wrappers with Shrimp
Florida Red Snapper

Chicken:
Oven-fried Chicken with Almonds
Chicken with Lime Dressing

Beef and Pork:
Filet Mignon with Tomato Topping
Sage and Rosemary Pork

[Demi]

Recipegal.com South Beach Recipes (http://www.recipegal.com/SouthBeachDiet/)

Phase 1
Chicken with Tomatoes and Balsamic Vinegar
Chicken With Olives
Holiday Yogurt
Solo Chicken Breasts and Bell Pepper
Supreme de Voilailles Amandine
Quick Pork Chops
Satarash
Wendy's Lunch

Phase 2
Cheesey Pita
Chicken Chili Stew
Curried Chicken Breasts
Holiday Jell-o
Sweet Ricotta Pita
Un Pizza
Zucchini & Tomato Sauce

[Demi]

Southbeach.allrecipes.com (http://southbeach.allrecipes.com/default.asp)

Beef
Breakfast
Chicken
Dessert
Dinner
Holiday
Lunch
Phase 1 Recipes
Phase 2 Recipes
Phase 3 Recipes
Salads
Seafood
Sides
Vegetarian

[Judynyc]

I think that Demi needs to be awarded 'Most Organized Cook" :agree: :cool:

Great job and Thanks for all the great info, Demi!! :thup:


Now can we please get this thread to be sticky?

[amanda3443]

Thank You Demi !!!!!!!!!!!!!!!!!!!!!!!!!

[Demi]

Originally posted by Judynyc
Great job and Thanks for all the great info, Demi!!
You're welcome!

[Demi]

KraftHealthyLiving.com - South Beach Recipes (http://www.kraftfoods.com/South_Beach_Diet/)


Breakfast
Lunch
Dinner
Snacks
Desserts

[Demi]

Prevention.com - South Beach Recipes (http://www.prevention.com/topic/0,5768,s1-4-86-186-0-0,00.html)


Don't Go Meatless
From the South Beach Diet Cookbook: A Taste of the Tropics
Grilled Flank Steak with Chile-Tomato Salsa
Guilt-free Chocolate Desserts
More South Beach Diet Recipes
South Beach Diet Dinner Menu
South Beach Dinner Delights
South Beach Recipes for the Grill
South Beach Vegetarian Entrees and Sides
Stock Your Kitchen the South Beach Way
Summer Salads
Supper on South Beach
Weight Loss Stall
Yummy Veggie Dishes

[Demi]

Foodgeeks.com - South Beach Recipes (http://foodgeeks.com/diets/southbeachdiet.phtml)


Phase 1 Recipes:
Field Greens Salad with Castle Vinaigrette
Grilled Soy-Sesame Asparagus
Grilled Stuffed Portabella Mushrooms
Mustard Crusted Tuna Steaks
Rosemary-Garlic Roasted Chicken
Salmon Steaks in Herb Blankets
Shrimp with Cherry Tomatoes and Feta
Tomato-Basil Mahi Mahi
Zucchini Special

Phase 2 Recipes:
Barley and Black Bean Salad
Buckwheat Pancakes
Citrus Grilled Jumbo Scallops
Dena's Shrimp and Pasta Salad
Fran Berman's Ginger and Lentil Soup
Fruit and Nut Oatmeal Muffins
Greek Salad
Mediterranean Salad
Pesto Genovese
South Beach Diet Chicken Nuggets
Whole Wheat Onion Herb Bread

Phase 3 Recipes:
Banana Bran Muffins
Barbecued Red Mullet with Warm Fennel Salad and Tangerines
Bruschetta with Tomato, Basil and Mozzarella
Grilled Eggplant Scapece
Grilled Snapper with Herb Salad
Italian Seafood Stew
Marinated Mackerel with Red Lentils and Oregano Aioli
Minestrone col Pesto
Pasta Primavera
South Beach Whole Wheat Pizza
Vodka Shrimp Pasta

[Demi]

SouthBeachRecipes.com (http://www.southbeachrecipes.com/)


Hundreds of great recipes for Phases 1 and 2

[doreen T]

hi everybody,

This thread is now "stuck" at the top of the South Beach threads list.

Happy cooking!! :D


Doreen

[Judynyc]

Oh...... Thank you so much Doreen!! :rheart: You da bestest!!! :agree: :D

[joesfolks]

I'm so glad they made this a sticky! But the nut bread has granulated sugar in it. Is this South beach friendly? (It also calls for all purpose flour.)

[Judynyc]

I'm so glad they made this a sticky! But the nut bread has granulated sugar in it. Is this South beach friendly? (It also calls for all purpose flour.)


IMHO, I always make my own decisions about whether something is SBD friendly. Many think that things are when they are not. I suggest that we use these recipes and make sure that we use ingredients that will make them SBD friendly...all purpose flour is a :nono: as is granulated sugar!!...but we can make our substitutes!!

Thanks for pointing it out!! :thup: :cool:

[Demi]

hi everybody,

This thread is now "stuck" at the top of the South Beach threads list.

Happy cooking!! :D


Doreen

Many thanks! :D

[Demi]

This recipe was featured in today's SB Online Newsletter, and it's one that I definitely want to try!



Coconut Shrimp Curry

Phase 2

Serves 2

When making a curry, toast or warm the curry paste in liquid first, before adding other ingredients, to bring out the fragrant, complicated flavors. Opt for red curry paste as opposed to green, which is spicier, and make sure you use unsweetened coconut milk; not the thick, sweetened kind. We like to serve this over brown rice, but watch the curry — it cooks quickly and it will be done before the rice is finished cooking.

Tip: Since there's no oil in the pot, you must keep stirring the peppers and onions as they cook.


1 cup unsweetened light coconut milk, divided
1 teaspoon red Thai curry paste
1/2 large red pepper, thinly sliced
1/2 small onion, thinly sliced
2 teaspoons Splenda® or sugar substitute
1 teaspoon fish sauce
10-12 oz extra-large shrimp
1 tablespoon fresh lime juice
Sliced fresh basil leaves and fresh lime wedges for garnish


1. In medium saucepan over medium heat, bring 1/4 cup of the coconut milk and the curry paste to simmer. Add peppers and onions; cook 4 minutes, stirring often. Stir in remaining 3/4 cup coconut milk, Splenda®, and fish sauce. Bring to a simmer; let cook 1 minute.

2. Add shrimp; cook 3 minutes, until shrimp is cooked through, stirring once to flip shrimp. Remove from heat; stir in lime juice. Serve over rice, garnish with basil and additional lime.


Nutritional Information:
399 calories
19 g total fat (13 g saturated fat)
235 mg cholesterol
19 g carbohydrate
37 g protein
2 g fiber
520 mg sodium

[Judynyc]

ahhhh...great minds think alike Demi as I came here with the exact same thing and I will post the other recipe that was listed there too. ;)

2 Light and Fresh Entrees

Coconut Shrimp Curry
Mediterranean Tuna Salad


Mediterranean Tuna Salad

Phase 1

Serves 2

Looking to perk up your traditional tuna salad? This exotic and enticing version makes a satisfying, nutrient-dense meal.

Ingredients

Salad Ingredients
1/2 red tomato cut into wedges
2 oz. feta cheese, crumbled
1/2 small red onion, sliced
1/2 red pepper cut into strips
6 oz. can solid white tuna packed in water (drained)
1/4 cup kalamata olives
1/8 head of romaine lettuce (torn into bite-size pieces)


Dressing Ingredients
1 tablespoon extra-virgin olive oil
1 tablespoon lemon juice
1/2 tablespoon Dijon mustard
1/2 tablespoon minced fresh tarragon
1/8 teaspoon pepper

Instructions
Evenly divide the salad ingredients on 2 individual serving plates.

Dressing:
Whisk together the 5 salad dressing ingredients in a small bowl and drizzle evenly over each salad.

Nutritional Information:
306 calories
18 total fat (6 g saturated fat)
61 mg cholesterol
10 g carbohydrate
26 g protein
2 g fiber
609 mg sodium

[Demi]

The following recipe is featured in today's SB Online Newsletter:



Vegetable Quiche Cups To Go

Serves 6

Ingredients
1 package (10 ounces) frozen chopped spinach
3⁄4 cup liquid egg substitute
3⁄4 cup shredded reduced-fat cheese
1⁄4 cup diced green bell peppers
1⁄4 cup diced onions
3 drops hot-pepper sauce (optional)

Instructions
Microwave the spinach for 2 1/2 minutes on high. Drain the excess liquid.
Line a 12-cup muffin pan with foil baking cups. Spray the cups with cooking spray.

Combine the egg substitute, cheese, peppers, onions, and spinach in a bowl. Mix well. Divide evenly among the muffin cups. Bake at 350°F for 20 minutes, until a knife inserted in the center comes out clean.

Quiche cups can be frozen and reheated in the microwave. Any combination of appropriate vegetables and reduced-fat cheeses may be used.


Nutritional Information:
77 calories
5 total fat (2 g sat, 3 g mono)
10 mg cholesterol
3 g carbohydrate
9 g protein
2 g fiber
160 mg sodium


http://www.southbeachdiet.com/public/diet-recipes/recipe-veggie-quiche.asp

[fluffybear]

2 Tbs. canola oil (or just use water if you prefer)
1 large onion chopped (or a couple of spring onions, chopped)
1 large bunch of bok choy, slices into 1 " slices
1 or 2 carrots, sliced
1/2 cup fresh mushrooms, sliced
1 cup fresh bean sprouts
1 bell pepper, seeded and cut into strips
1 small can water chestnuts
fresh or frozen Chinese pea pods or sugar snap beans
1/4 c. toasted almonds (may be whole, sliced or slivered)

(you may use half of these ingredients if you are cooking for 1 or 2 people)

Put oil into a large skillet or wok. Brown the onions in oil. (if using water instead of oil, just heat onions til softened). Add rest of ingredients (except almonds) one at a time, tossing after the addition of each ingredient. Do not stir too much. Cook until tender crisp. Just before serving, add almonds and heat through. Serve with soy sauce. If in Phase 2 or beyond you can serve with a little brown rice.

*The bok choy is what makes this special IMO.

** If you like tofu, you may add some firm cubed tofu instead of the almonds for the protein.

[fluffybear]

1/2 c. water
1 large onion, quartered
1 large eggplant, cubed
1 zuchinni, sliced thickly
1 yellow squash, sliced thickly
4 medium sized fresh tomatoes, quartered or 1 lg. can stewed tomatoes
salt and pepper to taste

Put everything in a large skillet with a tight fitting lid and simmer on medium until tender, about 30 minutes. (check this frequently to make sure vegetables do not get mushy).

Goes nicely with Italian food or use as the main entre'.

[Judynyc]

1/2 c. water
1 large onion, quartered
1 large eggplant, cubed
1 zuchinni, sliced thickly
1 yellow squash, sliced thickly
4 medium sized fresh tomatoes, quartered or 1 lg. can stewed tomatoes
salt and pepper to taste

Put everything in a large skillet with a tight fitting lid and simmer on medium until tender, about 30 minutes. (check this frequently to make sure vegetables do not get mushy).

Goes nicely with Italian food or use as the main entre'.

I made a pot of this last week and I threw in a can of black beans too. It was goooood!! :yum:

[fluffybear]

Muffaletta Salad



1 cup olives, coarsely chopped

2 cups giardiniera salad (pickled cauliflower, hot peppers and carrots in a jar), drained except for 1/4 cup liquid

5 to 6 ribs celery, chopped

1 large tomato, chopped

1 fresh green bell pepper, seeded and chopped

1/2 red onion, chopped

3 tablespoons red wine vinegar

Salt and pepper to taste

Combine olives, giardiniera, celery, tomato, pepper, onion. Dress with vinegar and giardiniera liquid, season with salt and pepper and let stand a few minutes before serving.



* Modified from Rachael Ray's 30 Minute Meals

[Demi]

The following snack ideas were featured in today's South Beach Online Newsletter:


Crunchy Snack Ideas

If you're accustomed to snacking on chips and pretzels, you probably like some crunch when you munch. Nuts are a delicious go-to choice, but they're not your only crunchy snack option! Here are some other healthy, Phase-specific nibbles to add to your snacking repertoire:

Phase 1

Raw veggies, including celery, green or red peppers, cauliflower and broccoli florets, served with hummus or a South Beach Diet®-approved dressing

Dill pickles (seek out the no-sugar-added variety and limit your consumption if you're watching sodium intake)
Edamame (boiled soy beans, sold by the bag in the frozen foods section of most supermarkets)
Sunflower seeds (count these toward your daily nut/seed allowance)
Soy nuts

In addition to the above, you may also enjoy the following snacks in
Phases 2 and 3:

Carrot sticks
Whole-wheat crackers
High-fiber, low-sugar, whole-grain cereal
Air-popped or microwaveable popcorn (check the label to be sure it doesn't contain trans fats)
Apple slices
Frozen grapes
Toasted whole-wheat pita bread, sliced into triangles, with hummus
Toasted whole-wheat tortillas or wraps, sliced into triangles, served with salsa or a bean-based dip


http://www.southbeachdiet.com/public/dailydish/dd_20060824.asp

[fluffybear]

The only thing I don't like in that list is edamame (soy beans)
I have tried those and hate them. But I do like the taste of toasted soy nuts.

Also I have come to the conclusion that soy has more fat content than I want in my diet.

I may still use tofu once in awhile in my stir-fry dishes, but otherwise I don't think I am going to eat soy on a regular basis.

[Judynyc]

These are from todays SBD Daily Dish:

Lemon-Tarragon Chicken Salad in Butter Lettuce Cups

Phase 1

Makes 6 servings

Creamy lemon dressing adds a refreshing kick to this chicken salad. Select the sturdy inside leaves of the lettuce head to hold the salad. Each leaf should hold about one cup of chicken salad. Serve immediately after filling the lettuce cups.

4 (6-ounce) boneless, skinless chicken breast halves
1 bunch asparagus, trimmed (about 1 pound)
1/2 cup fat-free plain yogurt
1/4 cup mayonnaise
3 tablespoons fresh lemon juice
2 stalks celery, thinly sliced
3 tablespoons thinly minced red onion
2-3 tablespoons finely chopped fresh tarragon
Salt
6 leaves butter lettuce

1. Trim excess fat and skin from chicken. Place chicken and 4 cups of water in medium Dutch oven or heavy saucepan over medium-high heat. Bring to a simmer; cook 10 minutes, or until chicken is just cooked. Transfer chicken to bowl. Let chicken cool, and slice into 1-inch strips.

2. Bring water to a boil in medium saucepan over high heat. Add asparagus and cook, 3 minutes, until tender-crisp. Drain and rinse with cold water. Slice diagonally into 1/2-inch pieces.

3. In medium bowl, combine yogurt, mayonnaise, and lemon juice. Add chicken strips, asparagus, celery, onion, and tarragon. Season with salt to taste and add one scoop of mixture to each lettuce leaf.


Per serving:
235 calories
24 g protein
9 g carbohydrate
3 g fiber
11 g total fat
2 g saturated fat
64 mg cholesterol
249 mg sodium

Like this recipe? It's from The South Beach Diet® Newsletter. Get more nutrient-dense, delicious recipes like this delivered to your home when you subscribe! Sign up for your risk-free copy today!

Greens, Chicken, and Citrus Salad

Phase 2

Makes 2 (2-cup) servings

Grapefruit brings a refreshing taste, a pretty look, and a healthy dose of vitamin C and fiber to this salad. To easily section the grapefruit, use a paring knife to cut the peel from the flesh and trim excess pith. Placing the knife blade between fruit section and membrane, carefully cut each section out one by one. Using leftover cooked chicken breasts cuts the total time for this recipe in half.

1 tablespoon minced red onion
1 tablespoon sherry vinegar
2 1/2 tablespoons extra-virgin olive oil, divided
3/4 pound boneless, skinless chicken breasts
1/2 (1-pound) head green-leaf lettuce, torn into bite-size pieces (4 cups)
1/2 pink grapefruit, sectioned
Salt and freshly ground black pepper

Combine onion, vinegar, 2 tablespoons of the oil, 1/8 teaspoon salt, and 1/8 teaspoon pepper in a jar with a lid. Close tightly and shake vigorously to combine.

Season chicken with salt and pepper. Heat remaining oil in a large skillet over medium-high heat; cook chicken until browned, 5 to 7 minutes per side. Remove from heat, cut into 1/2-inch slices, and toss with 1 1/2 tablespoons of the dressing.

Gently toss together lettuce, grapefruit, and remaining dressing in a large bowl. Season to taste with salt and pepper. Serve salad topped with chicken slices.

Per serving:
380 calories
41 g protein
8 g carbohydrate
2 g fiber
20 g total fat
3 g saturated fat
249 mg sodium

[fluffybear]

Here is a place to find more South Beach recipes. Just scroll down past the South Beach Online ad and find the clickable recipes:

http://southbeach.allrecipes.com/

[Demi]

I thought it would be a good idea to have a running index for this thread, so that there is no need to keep searching through for a particular recipe - in other words, the recipe index will usually be the last post on the thread. This means that as new recipes are added, I will update the list.




Links to some great South Beach Recipe sites:

ivillage exclusive: 10 Best South Beach Recipes (http://magazines.ivillage.com/goodhousekeeping/recipes/health/articles/0,,284497_633257,00.html)

Recipegal.com South Beach Recipes (http://www.recipegal.com/SouthBeachDiet/)

Southbeach.allrecipes.com (http://southbeach.allrecipes.com/default.asp)

KraftHealthyLiving.com - South Beach Recipes (http://www.kraftfoods.com/South_Beach_Diet/)

Prevention.com - South Beach Recipes (http://www.prevention.com/topic/0,5768,s1-4-86-186-0-0,00.html)

Foodgeeks.com - South Beach Recipes (http://foodgeeks.com/diets/southbeachdiet.phtml)

SouthBeachRecipes.com (http://www.southbeachrecipes.com/)



Recipe Index of Recipes in this thread:

(Recipes are sorted into categories, and the same recipe may be found in several categories in the index).


Chicken Dishes:

Demi's South Beach Coconut Chicken (http://forum.lowcarber.org/showpost.php?p=6301637&postcount=2)
Thai Chicken Cakes (http://forum.lowcarber.org/showpost.php?p=6301685&postcount=3)
Yoghurt Spiced Chicken Breast (http://forum.lowcarber.org/showpost.php?p=6303649&postcount=9)
Ginger & Garlic Chicken with Pak Choi (http://forum.lowcarber.org/showpost.php?p=6307947&postcount=14)
Lemon-Tarragon Chicken Salad in Butter Lettuce Cups (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40)
Greens, Chicken, and Citrus Salad (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40)


Fish Dishes:

Coconut Shrimp Curry (http://forum.lowcarber.org/showpost.php?p=6325201&postcount=31)
Mediterranean Tuna Salad (http://forum.lowcarber.org/showpost.php?p=6325619&postcount=32)
Tuna Salsa Salad (http://forum.lowcarber.org/showpost.php?p=6301834&postcount=4)


Meat Dishes:

Tuscan Grilled Steak (http://forum.lowcarber.org/showpost.php?p=6303640&postcount=8)


Vegetable Dishes:

Vegetable Quiche Cups To Go (http://forum.lowcarber.org/showpost.php?p=6328309&postcount=33)
Fluffybear’s Oriental Stir Fry (http://forum.lowcarber.org/showpost.php?p=6330687&postcount=34)
Fluffybear’s Ratatouille (http://forum.lowcarber.org/showpost.php?p=6330696&postcount=35)
Low Carb Spaghetti Squash Pancakes (http://forum.lowcarber.org/showpost.php?p=6305293&postcount=12)
Muffaletta Salad (http://forum.lowcarber.org/showpost.php?p=6331851&postcount=37)


Salads:

Lemon-Tarragon Chicken Salad in Butter Lettuce Cups (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40)
Greens, Chicken, and Citrus Salad (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40)
Mediterranean Tuna Salad (http://forum.lowcarber.org/showpost.php?p=6325619&postcount=32)
Tuna Salsa Salad (http://forum.lowcarber.org/showpost.php?p=6301834&postcount=4)
Muffaletta Salad (http://forum.lowcarber.org/showpost.php?p=6331851&postcount=37)


Snacks:

Crunchy Snack Ideas (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=38)





Please remember:

FORUM RULES WITH REGARD TO POSTING RECIPES:

Recipes may only be posted if they do not violate copyright. This applies to most cookbooks. If you found the recipe elsewhere on the internet, be sure it would not be a violation of copyright to post it. If in doubt, post a link instead. If it's a recipe that you have used and tweaked enough to make it your own, that's okay to post, but it would be a generous gesture to credit the source of inspiration.
http://forum.lowcarber.org/showthread.php?t=163749

If it's your own invention, then it's not a problem.

[Demi]

The following recipe is an adaptation of one from The Crepe Comparison Test (http://forum.lowcarber.org/showpost.php?p=6338445&postcount=524), which came about after a conversation with a couple of forum members on the merits of various crepe/pancake recipes.

I decided to make a version that I could use as a savoury wrap, and this is the result:


I whisked 1oz of Boursin Light Garlic & Fine Herbs (http://www.boursincheese.com/about/facts.htm) (Philadelphia Light would be an ideal substitute) with one large egg until thoroughly mixed. I then left it to stand so that some of the froth could subside.

When ready, I sprayed a 9" crepe pan with a the UK equivalent of Pam Olive Oil (http://www.pam4you.com/pages/products/oliveoil/index.jsp), and then heated the pan over a medium heat.

I then poured the 'batter' into the pan, making sure that it completely covered the bottom. When the top was 'set' I flipped it over to brown the other side, and then left it on a plate to cool.

http://i7.photobucket.com/albums/y266/Melly-Melza/wrap4.jpg

http://i7.photobucket.com/albums/y266/Melly-Melza/wrap1.jpg

When I was ready to use it, I covered it in salad leaves, tomatoes and tuna mayo, and rolled it up to make the 'wrap'.

http://i7.photobucket.com/albums/y266/Melly-Melza/wrap2.jpg

http://i7.photobucket.com/albums/y266/Melly-Melza/wrap3.jpg

Apologies for the blurry pic, but I wanted to show how good the wrap looked when I cut it in half.

Obviously you can use any filling you want, and remember to keep the ratio of 1oz cream cheese to one large egg for each wrap you want to make.

[joesfolks]

Boy that looks good. I may have to try that real soon!

[Judynyc]

WOW!! Demi!! You are goooood!!! :thup:

That index is amazing!! and the crepe looks sensational!! :yum: I will definitely try that. :agree:

Thaks you!!! :D

[Demi]

My dinner last night :yum:

http://i7.photobucket.com/albums/y266/Melly-Melza/limecoconutmonkfish.jpg

Thai Monkfish Lime and Coconut Stir-fry (http://www.deliaonline.com/recipes/thai-monkfish-lime-and-coconut-stir-fry,1814,RC.html)

For mine, I used low-fat coconut milk, added some tiger prawns, and served it on a bed of wilted pak choi (bok choy) instead of the rice - click on the link above for the recipe.

[Judynyc]

My dinner last night :yum:

http://i7.photobucket.com/albums/y266/Melly-Melza/limecoconutmonkfish.jpg

Thai Monkfish Lime and Coconut Stir-fry (http://www.deliaonline.com/recipes/thai-monkfish-lime-and-coconut-stir-fry,1814,RC.html)

For mine, I used low-fat coconut milk, added some tiger prawns, and served it on a bed of wilted pak choi (bok choy) instead of the rice - click on the link above for the recipe.


OMG Demi!! You could serve that in a restaurant!! Looks fabulous! :yum:

[Judynyc]

from todays SBD Daily Dish:

2 Summer Lunch Recipes

TLT (Tofu, Lettuce & Tomato Sandwich)
Tuna and Bean Salad


TLT (Tofu, Lettuce & Tomato Sandwich)

Phase 2

Serves 2

Tofu is a versatile source of lean protein because it absorbs flavors — so you can use it in lots of tasty ways. In this case, we baked it in a combination of Dijon mustard, soy sauce, and adobo sauce for a pleasantly hot kick. The baked tofu is then used as the filling for this delicious sandwich.

Ingredients
1 1/2 teaspoons Dijon mustard
1 1/2 teaspoons reduced-sodium soy sauce
1/2 teaspoon adobo sauce from canned chipotle peppers, divided
7 ounces water-packed extra-firm tofu, drained and rinsed
2 tablespoons reduced-fat mayonnaise
4 slices crusty whole-wheat bread, toasted
2 pieces green-leaf lettuce
1 medium tomato, sliced

Instructions
1. Preheat oven to 475°:F. Coat a baking sheet with cooking spray.

2. Combine mustard, soy sauce, and 1/4 teaspoon adobo sauce in a small bowl. Slice tofu crosswise into four 1/2-inch-thick pieces. Pat dry with a paper towel and place on the prepared baking sheet. Using a spoon, spread half the mustard mixture on one side of the tofu. Turn the slices over and spread the remaining mixture on the other side.

3. Bake the tofu for 20 minutes.

4. Combine mayonnaise with the remaining 1?4 teaspoon adobo sauce in a small bowl. Spread the mixture on toasted bread. Divide the tofu, lettuce, and tomato among 2 slices of toast and top with the remaining toast to make 2 sandwiches. Cut in half to serve.

Nutritional Information:
320 calories
10 g total fat (2 g sat)
0 mg cholesterol
37 g carbohydrate
21 g protein
6 g fiber
889 mg sodium


Tuna and Bean Salad

Phase 1

Serves 4

With the saltiness of the capers and the smoothness of the sour cream and mayonnaise, this tuna salad really comes to life. Enjoy it for a satisfying lunch.

Ingredients
1 bunch watercress, tough ends trimmed
2 tablespoons water
1/2 clove garlic, thinly sliced
1 can (6 ounces) tuna, packed in water, drained and flaked
1/4 cup canned cannellini beans, rinsed and drained
1/8 sweet white onion, finely chopped
1/4 cup roasted red pepper, chopped
1 1/2 tablespoons mayonnaise
1 tablespoon fat-free sour cream
1/2 tablespoon red wine vinegar
3/4 teaspoon capers, rinsed and drained
Salt
Ground black pepper


Instructions
1. Coarsely chop the watercress stems until you have 1/2 cup. Rinse and dry the remaining watercress sprigs and set aside.

2. In a small saucepan, combine the chopped stems, water, and garlic. Bring to a boil over medium-high heat. Reduce the heat to low. Cover and simmer until the watercress stems are bright green, about 1 to 2 minutes. Drain and place in a large bowl. Add the tuna, beans, onion, and roasted pepper to the bowl and toss to blend.

3. In a blender or food processor, combine the mayonnaise, sour cream, vinegar, capers, salt, and black pepper to taste. Puree until smooth.

4. Serve the tuna mixture on the reserved watercress sprigs. Drizzle with the dressing.

Nutritional Information:
222 calories
11 g total fat (2 g sat)
40 mg cholesterol
8 g carbohydrate
23 g protein
2 g fiber
543 mg sodium

[Demi]

From Saturday's South Beach newsletter:


Tofu Cacciatore

Serves 2

Cacciatore means "hunter-style." Because I’m not a hunter, I decided to take solace after a hard day’s hunt (work) with tofu instead of pheasant or hare.


1/2 pound firm light tofu, cut into 1/2" slices
1/4 medium onion, sliced
1/4 red bell pepper, sliced
1/4 green bell pepper, sliced
1 tablespoons white wine
1/2 large clove garlic, minced
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/2 Pinch of allspice
1/2 can (14 ounces) stewed tomatoes, drained
1 teaspoons tomato paste
Sprig rosemary, for garnish

Cover a 17" X 11" baking sheet with paper towels. Place the tofu in a single layer on the towels. Cover the tofu with paper towels and pat down on the tofu until dry. Remove and discard all of the paper towels and place the tofu back on the baking sheet.

Preheat the oven to 350°F.

Heat a large skillet coated with olive oil cooking spray over medium heat. Add the onion and bell peppers and cook, stirring frequently, for
5 minutes. Add the wine, garlic, basil, oregano, and allspice and cook, stirring, for 1 minute. Add the tomatoes and tomato paste. Bring to a boil and allow to simmer for 15 minutes.

Heat another large skillet coated with olive oil cooking spray over medium heat. Add the tofu and sauté for 3 minutes, or until lightly browned on both sides. Place the browned tofu slices in a 13" X 9" baking dish and cover with the tomato sauce.

Bake for 1 hour, or until cooked through. Garnish with the rosemary.

Nutritional Information:
120 calories
1 total fat (0 g sat, 1 g mono)
0 mg cholesterol
19 g carbohydrate
10 g protein
3 g fiber
540 mg sodium


http://www.southbeachdiet.com/public/diet-recipes/recipe_print.asp?RecipeID=2167

[Demi]

SOUTH BEACH RECIPES INDEX


Links to some great South Beach Recipe sites:

ivillage exclusive: 10 Best South Beach Recipes (http://magazines.ivillage.com/goodhousekeeping/recipes/health/articles/0,,284497_633257,00.html)

Recipegal.com South Beach Recipes (http://www.recipegal.com/SouthBeachDiet/)

Southbeach.allrecipes.com (http://southbeach.allrecipes.com/default.asp)

KraftHealthyLiving.com - South Beach Recipes (http://www.kraftfoods.com/South_Beach_Diet/)

Prevention.com - South Beach Recipes (http://www.prevention.com/topic/0,5768,s1-4-86-186-0-0,00.html)

Foodgeeks.com - South Beach Recipes (http://foodgeeks.com/diets/southbeachdiet.phtml)

SouthBeachRecipes.com (http://www.southbeachrecipes.com/)


Recipe Index of Recipes in this thread:

(Recipes are sorted into categories, and the same recipe may be found in several categories in the index).


Chicken Dishes:

Demi's South Beach Coconut Chicken (http://forum.lowcarber.org/showpost.php?p=6301637&postcount=2)
Thai Chicken Cakes (http://forum.lowcarber.org/showpost.php?p=6301685&postcount=3)
Yoghurt Spiced Chicken Breast (http://forum.lowcarber.org/showpost.php?p=6303649&postcount=9)
Ginger & Garlic Chicken with Pak Choi (http://forum.lowcarber.org/showpost.php?p=6307947&postcount=14)
Lemon-Tarragon Chicken Salad in Butter Lettuce Cups (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40)
Greens, Chicken, and Citrus Salad (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40)


Fish Dishes:

Coconut Shrimp Curry (http://forum.lowcarber.org/showpost.php?p=6325201&postcount=31)
Mediterranean Tuna Salad (http://forum.lowcarber.org/showpost.php?p=6325619&postcount=32)
Tuna Salsa Salad (http://forum.lowcarber.org/showpost.php?p=6301834&postcount=4)
Thai Monkfish Lime and Coconut Stir-fry ( http://forum.lowcarber.org/showpost.php?p=6348294&postcount=46)
Tuna and Bean Salad (http://forum.lowcarber.org/showpost.php?p=6349485&postcount=48)


Meat Dishes:

Tuscan Grilled Steak (http://forum.lowcarber.org/showpost.php?p=6303640&postcount=8)


Tofu/Vegetarian Dishes:

TLT (Tofu, Lettuce & Tomato Sandwich) (http://forum.lowcarber.org/showpost.php?p=6328309&postcount=33)
Tofu Cacciatore (http://forum.lowcarber.org/showpost.php?p=6349509&postcount=49)



Vegetable Dishes:

Vegetable Quiche Cups To Go (http://forum.lowcarber.org/showpost.php?p=6328309&postcount=33)
Fluffybear’s Oriental Stir Fry (http://forum.lowcarber.org/showpost.php?p=6330687&postcount=34)
Fluffybear’s Ratatouille (http://forum.lowcarber.org/showpost.php?p=6330696&postcount=35)
Low Carb Spaghetti Squash Pancakes (http://forum.lowcarber.org/showpost.php?p=6305293&postcount=12)
Muffaletta Salad (http://forum.lowcarber.org/showpost.php?p=6331851&postcount=37)


Salads:

Lemon-Tarragon Chicken Salad in Butter Lettuce Cups (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40)
Greens, Chicken, and Citrus Salad (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40)
Mediterranean Tuna Salad (http://forum.lowcarber.org/showpost.php?p=6325619&postcount=32)
Tuna Salsa Salad (http://forum.lowcarber.org/showpost.php?p=6301834&postcount=4)
Muffaletta Salad (http://forum.lowcarber.org/showpost.php?p=6331851&postcount=37)
Tuna and Bean Salad (http://forum.lowcarber.org/showpost.php?p=6349485&postcount=48)


Snacks and Miscellaneous:

Crunchy Snack Ideas (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=38)
Savoury Crepe/Wrap (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=43)





Please remember:
FORUM RULES WITH REGARD TO POSTING RECIPES:

Recipes may only be posted if they do not violate copyright. This applies to most cookbooks. If you found the recipe elsewhere on the internet, be sure it would not be a violation of copyright to post it. If in doubt, post a link instead. If it's a recipe that you have used and tweaked enough to make it your own, that's okay to post, but it would be a generous gesture to credit the source of inspiration.
http://forum.lowcarber.org/showthread.php?t=163749

If it's your own invention, then it's not a problem.

[Judynyc]

:yum: I made my first salsa yesterday and it came out yummy!! You'd think I had my own garden but I got perfect beefsteak tomatoes from the farmers market along with jalapeno peppers Heres are my ingredients:

6 beefsteak tomatoes( 1 yellow)chopped fine
1 jalapeno pepper-chopped fine
1/2 vidalia onion- chopped fine
1/4 tsp cumin
2 tbs cilantro

allow to sit and meld, covered, for at least 1 hour before eating.

I also had alot of squash that I got last week and needed to cook up. I made a big pot of stewed zucchini and have alot now for the next few days.
4 chopped zucchinis
olive oil
4 garlic cloves chopped fine
2 tbs dill weed
1 tsp red crushed pepper
2 plum tomatoes, sliced thin
1/2 cup chicken broth

1-sautee garlic and red pepper in olive oil for about 8-10 minutes on low heat.
2- sprinkle in a little dill and add in a layer of chopped zucchini, keep layering with the dill until it is all in the pot. 1 st layer is the sliced plum tomatoes
3- cover and allow to cook on medium heat for 12 minutes, stirring once or twice. repeat a second time
4- total cooking time is about 25-30 minutes.

**I don't add salt but you can if you like to....try to use Morton Lite Salt. 50% less sodium and it has potassium added which is a good thing for us.**

[Demi]

Recipe from today's South Beach newsletter - please note that this is only suitable for Phase 3


Grilled Pizza with Pesto, Tomatoes & Feta

Phase 3; Serves 4

Dazzle your guests, and keep the kitchen cool, by baking pizza on the backyard grill. For convenience, this recipe uses prepared pizza dough, found in most supermarkets, and pesto from a jar.

Prep time: 15 minutes
Start to finish: 15minutes

Ingredients
1 pound prepared pizza dough, preferably whole-wheat
1/2 cup prepared pesto
4 ripe plum tomatoes, thinly sliced
1/2 cup crumbled feta cheese
Freshly ground pepper to taste
1/4 cup lightly packed fresh basil leaves, torn

Instructions
1. Heat grill to medium-high.

2. Meanwhile, place dough on a lightly floured surface. Divide into 4 pieces. Roll each piece into an 8-inch round crust, about 1/4 inch thick. Place crusts on a floured baking sheet. Carry crusts and toppings out to the grill.

3. Lay crusts on grill (they won't stay perfectly round). Cover grill and cook until crusts are lightly puffed and undersides are lightly browned, about 3 minutes.

4. Using tongs, flip crusts. Immediately spread pesto over crusts. Top with tomatoes. Sprinkle with feta and pepper. Cover grill and cook until the undersides are lightly browned, about 3 minutes more. Sprinkle with basil and serve immediately.

Nutritional Information:
430 calories
20 total fat (4 g sat, 16 g mono)
14 mg cholesterol
60 g carbohydrate
13 g protein
6 g fiber
774 mg sodium

http://www.southbeachdiet.com/public/diet-recipes/recipe-pizza.asp

[Demi]

This tip was featured in the South Beach Daily email newsletter on 26 August, and I thought that it might be a good idea to post it here:



How to Make a Vinaigrette

If you're following the South Beach Diet, chances are you're eating a lot of delicious salads. Certainly, it's fine to dress your salad with a store-bought dressing, as long as you choose one that has no saturated or trans fat and has less than 3 grams of sugar per 2-tablespoon serving. On the other hand, it's so easy to whip up a basic vinaigrette, so why not make fresh dressing from time to time? You can use it for other dishes, too, such as a marinade for fish, chicken, or vegetables. Once you've mastered the basic dressing, you can add a dollop of your own creativity by changing the flavor with a variety of ingredients. Here is the recipe for South Beach Diet balsamic vinaigrette, along with some ideas for variations.

Balsamic Vinaigrette
1 cup extra-virgin olive oil
1/3 cup balsamic vinegar
2 teaspoons chopped fresh thyme
1/4 teaspoon salt
1/8 teaspoon white pepper
1 tablespoon chopped fresh basil

Combine the olive oil, vinegar, thyme, salt, pepper, and basil in a screw-top jar. Cover and shake.

Enjoy up to 2 tablespoons of salad dressing with a meal.

Variations:
The basic ratio for any vinaigrette is 1 part vinegar to 3 or 4 parts oil. Instead of balsamic vinegar, you can use any other type of vinegar (such as red wine or cider), or substitute lemon juice for some of the vinegar. Shallots and fresh herbs make nice additions, as does mustard. To ensure proper mixing of the ingredients, either shake well or mix with a wire whisk.

http://www.southbeachdiet.com/public/dailydish/dd_20060826.asp

[Judynyc]

Recipe from today's South Beach newsletter - please note that this is only suitable for Phase 3


I'd just like to comment on this being a phase III food.....I would not go to all this trouble if I wanted to eat pizza. Many pizza parlors are now using whole wheat dough and if and when I eat pizza, and its a rarity for me....I'd go to my favorite place and get their super thin crunchy crust!!! :idea: :yum:

But if you are into making your own pizza...Enjoy!! :cool:

[Demi]

Thought I'd share these great salad recipes here ~ with just a little tweak here and there, they are ideal for our South Beach woe.

Click on this link for the full recipes: Go west, go zest (http://www.telegraph.co.uk/wine/main.jhtml?xml=/wine/2006/09/02/nosplit//edtom02.xml&sSheet=/wine/2006/09/02/ixedmain.html)



Roast butternut and peppers with sweetcorn and onions:

Remove the sweetcorn from this recipe to make it a totally South Beach friendly dish.
Rocket = arugula


Spicy chicken and iceberg salad:

Remove the honey from the recipe to make it a totally South Beach friendly dish.
Spring onions = scallions


Radicchio, avocado and courgette salad:

Courgette = zucchini
Radicchio is also known as Italian chicory

[Chrissi]

I posted this in a members-only Weight Loss Challenge forum on another website, but it is my recipe, so I copied and pasted it here - which is why it may seem somewhat obvious to all of you. ;)

I combined the South Beach Diet (Phase 1) rules with an Italian Wedding Soup recipe and a pasta e fagiole recipe and threw things in willy-nilly until it smelled good. I don't cook often because my family prefers it that way, but I got some major kudos after cooking that up last night. There's about one bowl left in the fridge now. My boys gobbled it up!

Spicy Turkey Balls
2 lbs. ground lean turkey (I used a 93/7 mix and bought 2 lbs. so I could cook this once and use it for two recipes this week.)
2 lg shallots, diced
1 egg
1 c. reduced fat parmesean cheese (eyeball it)
2 t. tomato paste (I use the kind from a tube and eyeball it.)
a palmful of crushed red pepper flakes
a palmful (maybe less) of ground sage
about the same amount of thyme leaves - dry (Do not measure this in your palm - it's very painful!)
some salt and pepper (I use Adobo san Pimiente instead of salt.)

Mix it and roll it into two batches of mini meatballs. Mine were smaller than a ping pong ball. Brown batch number one in a little canola oil (to keep it healthy). When the meatballs are sort of crispy on two or three sides, remove them to a bowl and let cool before refridgerating. (These were the ones I saved for this evening's dinner.)

Repeat with batch #2.

Spicy Meatball Soup Ingredients
1 lg. can of plum tomatoes in crushed tomato juice
1 bunch of kale, chopped, stems removed (yes, the whole bunch!)
3 medium yellow/summer squash, chopped into bite-sized pieces
1 small can of red kidney beans, drained
1 small can of great northern beans, drained
1 lg. carton of ff chicken broth
add some pepper and Adobo san Pimiente or salt to taste

Batch #2 goes into a soup pot with the plum tomatoes and crushed tomato juice (just smoosh up the tomatoes in your hand a bit), 1 bunch of kale, chopped, stems removed (yes, the whole bunch!), and the yellow/summer squash. Add the entire carton of chicken broth, the beans, some pepper, and some Adobo san Pimiente or salt. Cook over medium heat until the squash begins to look translucent and the kale gets soft and begins to break down a bit. Serve alone or with pasta or rice. It's really very filling on its own - no carbs necessary.

[Demi]

Chrissi, the Meatball Recipe sounds wonderful ~ I think that I may try it this weekend :)

[Judynyc]

Me too!! :agree:

I got some turkey meatballs at the butcher yesterday and they were already cooked and delish...BUT they were loaded with some very bad ingredients and I was just thinking that I'd really like to make my own meatballs!!!

Thanks Chrissi!!! :D

[Demi]

This recipe is featured in today's edition of the South Beach Diet newsletter:


Grilled Salmon with Rosemary

Serves 2

Ingredients
1/2 pound salmon
1 teaspoon extra-virgin olive oil
1 teaspoon fresh lemon juice
1/8 teaspoon salt
Pinch freshly ground black pepper
1 clove garlic, minced
1 teaspoon fresh rosemary leaves, chopped, or 1/2 teaspoon dried, crushed
Fresh rosemary sprigs (optional)
Capers (optional)

Instructions
Cut the fish into 2 equal-size portions. Combine the olive oil, lemon juice, salt, pepper, garlic, and rosemary in a bowl. Brush the mixture onto the fish.

To grill, arrange the fish on a grill rack or use a grill basket sprayed with olive oil cooking spray. Grill over medium-hot coals until the fish flakes easily (allow 4–6 minutes per 1⁄2" of thickness). If the fish is more than 1" thick, gently turn it halfway through grilling.

To broil, spray the rack of a broiler pan with olive oil cooking spray and arrange the fish on it. Broil 4" from the heat for 4–6 minutes per 1⁄2" of thickness. If the fish is more than 1" thick, gently turn it halfway through broiling.

To serve, top the fish with capers, if using, and garnish with rosemary sprigs, if desired.


Nutritional Information:
231 calories
18 total fat (3 g sat, 15 g mono)
67 mg cholesterol
1 g carbohydrate
23 g protein
0 g fiber
213 mg sodium


http://www.southbeachdiet.com/public/diet-recipes/recipe-salmon.asp

[Demi]

This recipe is featured in the Have a Taste! 10 Delicious South Beach Diet™ Quick & Easy Recipes! (http://www.southbeachdiet.com/public/diet-recipes/diet-recipes.asp?GID=213) feature on the South Beach Diet Website (and is consequently in the public domain), so I thought it would be a good idea to post it here:


Warm Beef Salad

Phase I

Prep time: 10 minutes
Cook time: 15 minutes

4 Servings

Ingredients
1 1⁄2 pounds flank steak, 1 inch thick
2 tablespoons fresh lemon juice
2 teaspoons grated lemon zest
1⁄2 teaspoon Dijon mustard
2 tablespoons extra-virgin olive oil
5 ounces mesclun greens (6 cups)
4 plum tomatoes, cut into wedges
2 ounces reduced-fat feta cheese, crumbled (1⁄2 cup)
1 small red onion, thinly sliced and separated into rings

Instructions
Heat grill to high.
Grill steak 4 minutes per side for medium-rare. Let rest 5 minutes; slice thinly.

Place lemon juice, lemon zest, mustard, and oil in a jar with a lid. Close tightly and shake vigorously to combine. Place greens in a large mixing bowl, add 2 tablespoons of the dressing, and toss to coat. Divide greens among 4 serving plates, top with steak, tomato wedges, onion, and feta, and serve.

Nutritional Information:
420 calories
25 g fat
9 g saturated fat
42 g protein
7 g carbohydrate
2 g dietary fiber
380 mg sodium

http://www.southbeachdiet.com/public/diet-recipes/recipe_warm_beef_salad.asp

[Demi]

This recipe is featured in the Have a Taste! 10 Delicious South Beach Diet™ Quick & Easy Recipes! (http://www.southbeachdiet.com/public/diet-recipes/diet-recipes.asp?GID=213) feature on the South Beach Diet Website



Whole-Wheat Penne with Eggplant and Ricotta

Suitable for Phase 2


Prep time: 15 minutes
Cook time: 25 minutes

4 servings

Ingredients
2 tablespoons extra-virgin olive oil, plus more for pan
1 1⁄2 pounds eggplant, cut into 1-inch cubes
8 ounces whole-wheat or spelt penne
1 small onion, thinly sliced
3 garlic cloves, minced
1 (14.5-ounce) can chopped tomatoes
2 teaspoons balsamic vinegar
1 cup part-skim ricotta cheese
Salt and freshly ground black pepper

Instructions
Heat oven to 450°F.
Lightly coat a baking pan with oil. Place eggplant in the pan, drizzle with 1 tablespoon of the oil, season with salt and pepper, toss to coat, and spread in an even layer. Bake, stirring once, until eggplant is lightly browned, about 25 minutes.

While eggplant is roasting, cook pasta according to the package directions.

Meanwhile, heat remaining oil in a large skillet over medium-high heat. Add onion and cook, stirring occasionally, until softened, about 5 minutes. Add garlic and cook 1 minute more. Add tomatoes with juice and bring to a boil. Reduce heat to medium-low, cover, and simmer for 3 minutes. Stir in vinegar and season to taste with salt and pepper.

Drain pasta, place in a large bowl, and add tomato mixture, eggplant, and cheese. Toss to combine, season with salt and pepper, and serve.

Nutritional Information:
420 calories
14 g fat
4 g saturated fat
18 g protein
62 g carbohydrate
12 g dietary fiber
320 mg sodium


http://www.southbeachdiet.com/public/diet-recipes/recipe_wheat_penne.asp

[Demi]

This recipe is featured in the Have a Taste! 10 Delicious South Beach Diet™ Quick & Easy Recipes! (http://www.southbeachdiet.com/public/diet-recipes/diet-recipes.asp?GID=213) feature on the South Beach Diet Website



Baked Barbecue Chicken

Phase I

Prep time: 10 minutes
Cook time: 25 minutes

4 servings

Ingredients
4 (6-ounce) boneless, skinless chicken breasts
1 teaspoon extra-virgin olive oil
1⁄2 cup South Beach Barbecue Sauce
Salt and freshly ground black pepper


Instructions
Heat oven to 350°F.
Season chicken on both sides with salt and pepper. Heat oil in a large nonstick skillet over medium-high heat. Add chicken and cook until browned, 2 minutes per side.

Place chicken, in a single layer, in an ovenproof baking dish and spoon sauce evenly over the top. Bake until chicken is cooked through and sauce is bubbling, 18 to 20 minutes.

Nutritional Information:
200 calories
3.5 g fat
.5 g saturated fat
40 g protein
2 g carbohydrate
0 g dietary fiber
290 mg sodium


http://www.southbeachdiet.com/public/diet-recipes/Recipe_baked_bbq_chicken.asp



South Beach Barbecue Sauce

Phase I
Prep time: 10 minutes


4 Servings

Ingredients
1 (8-ounce) can tomato sauce
2 tablespoons white vinegar
2 teaspoons chopped fresh parsley
1 teaspoon Worcestershire sauce
1 teaspoon ground mustard
1⁄4 teaspoon salt
1⁄8 teaspoon freshly ground black pepper
1⁄8 teaspoon garlic powder

Instructions
Combine tomato sauce, vinegar, parsley, Worcestershire sauce, mustard, salt, pepper, and garlic powder in a resealable plastic container.
Refrigerate until ready to use.

Nutritional Information:
25 calories
0 g fat
0 g saturated fat
1 g protein
5 g carbohydrate
1 g dietary fiber
0 mg cholesterol
380 mg sodium

http://www.southbeachdiet.com/public/diet-recipes/recipe_bbq_sauce.asp

[Demi]

This recipe is featured in the Have a Taste! 10 Delicious South Beach Diet™ Quick & Easy Recipes! (http://www.southbeachdiet.com/public/diet-recipes/diet-recipes.asp?GID=213) public feature on the South Beach Diet Website


Cannellini Bean Salad

Phase I

Prep time: 10 minutes


4 servings

Ingredients
2 tablespoons extra-virgin olive oil
1 tablespoon red wine vinegar
1 tablespoon minced red onion
3⁄4 teaspoon dried oregano
2 medium cucumbers, peeled, seeded, and diced
1 (15-ounce) can cannellini beans, rinsed and drained
1 red bell pepper, finely diced
Salt and freshly ground black pepper

Instructions
Whisk together oil, vinegar, onion, and oregano in a large mixing bowl. Add cucumbers, beans, and bell pepper; toss to combine. Season with salt and pepper and serve.


Nutritional Information:
180 calories
8 g fat
1 g saturated fat
7 g protein
22 g carbohydrate
5 g dietary fiber
80 mg sodium


http://www.southbeachdiet.com/public/diet-recipes/recipe_bean_salad.asp

[Demi]

This recipe is featured in the Have a Taste! 10 Delicious South Beach Diet™ Quick & Easy Recipes! (http://www.southbeachdiet.com/public/diet-recipes/diet-recipes.asp?GID=213) feature on the public section of the South Beach Diet Website


Roasted Eggplant with Lemon and Olive Oil

Phase I

Prep time: 8 minutes
Cook time: 30 minutes

4 Servings

Ingredients
1 large (1 1⁄4-pound) eggplant
2 1⁄2 tablespoons extra-virgin olive oil, plus extra for the pan
1 tablespoon fresh lemon juice
Salt and freshly ground black pepper

Instructions
Heat oven to 400°F.
Trim eggplant and cut in half lengthwise; cut each half into 4 long wedges. Cut each wedge in half widthwise. Brush a heavy-bottomed baking sheet with oil or line with parchment paper.

Place eggplant pieces, skin side down, on the baking sheet. Brush each with oil and sprinkle with salt and pepper. Roast until softened and golden brown, 25 to 30 minutes. Drizzle with lemon juice, season with extra salt and pepper if needed, and serve hot.

Nutritional Information:
110 calories
9 g fat
1.5 g saturated fat
1 g protein
8 g carbohydrate
5 g dietary fiber
0 mg cholesterol
75 mg sodium


http://www.southbeachdiet.com/public/diet-recipes/recipe_roasted_eggplant.asp

[Demi]

This recipe is featured in the Have a Taste! 10 Delicious South Beach Diet™ Quick & Easy Recipes! (http://www.southbeachdiet.com/public/diet-recipes/diet-recipes.asp?GID=213) feature on the public section of the South Beach Diet Website.



Baked Sweet Potato Fries

Phase 2


Prep time: 5 minutes
Cook time: 30 minutes

4 servings

Ingredients
2 medium sweet potatoes, scrubbed and dried
1 tablespoon extra-virgin olive oil
1⁄4 teaspoon salt
1⁄2 teaspoon paprika


Instructions
Heat oven to 425°F.
Slice each sweet potato lengthwise into 8 pieces. Toss with oil, salt, and paprika. Spread in a single layer on a baking sheet and bake until lightly browned on the bottom, about 15 minutes.

Turn slices and bake until bottom is browned and potatoes are tender, about 10 minutes more. Serve hot.

Nutritional Information:
100 calories
3.5 g fat
0 g saturated fat
1 g protein
17 g carbohydrate, 2 g dietary fiber
0 mg cholesterol
310 mg sodium


http://www.southbeachdiet.com/public/diet-recipes/recipe_sweet_potato_fries.asp

[Demi]

This recipe is featured in the Have a Taste! 10 Delicious South Beach Diet™ Quick & Easy Recipes! (http://www.southbeachdiet.com/public/diet-recipes/diet-recipes.asp?GID=213) feature on the public section of the South Beach Diet Website.



South Beach Cole Slaw

Phase 2


Prep time: 20 minutes


4 Servings

Ingredients
1 cup mayonnaise
3 tablespoons Dijon mustard
3 tablespoons cider vinegar
1 1⁄2 teaspoons celery seed
1 teaspoon granular sugar substitute
1 small (1- to 1 1⁄2-pound) head green cabbage
shredded (TK cups)
1 small (1- to 1 1⁄2-pound) head red cabbage
Salt and freshly ground black pepper

Instructions
Whisk together mayonnaise,mustard, vinegar, celery seed, and sugar substitute.Add cabbage and toss to combine. Season to taste with salt and pepper and refrigerate until ready to serve.


Nutritional Information:
300 calories
30 g fat
4 g saturated fat
2 g protein
8 g carbohydrate
2 g dietary fiber
15 mg cholesterol
410 mg sodium

http://www.southbeachdiet.com/public/diet-recipes/recipe_cole_slaw.asp

[Demi]

This recipe is featured in the Have a Taste! 10 Delicious South Beach Diet™ Quick & Easy Recipes! (http://www.southbeachdiet.com/public/diet-recipes/diet-recipes.asp?GID=213) feature on the public section of the South Beach Diet Website.



Peanut Butter and Jelly Cookies

Phase 2


Prep time: 15 minutes
Cook time: 14 minutes

12 Servings

Ingredients
3/4 cup granular sugar substitute
1 large egg
1 teaspoon vanilla extract
1 cup creamy trans-fat-free peanut butter
1 teaspoon baking soda
1⁄4 cup sugar-free jam, any flavor


Instructions
Heat oven to 350°F. Line a baking sheet with parchment paper.
Mix sugar substitute, egg, and vanilla together with an electric mixer on low for 3 minutes. Add peanut butter and baking soda. Mix on medium until dough comes together, about 30 seconds.

Form dough into 24 (2-teaspoon) balls and place on baking sheet 1 inch apart. Gently press your thumb into the center of each to make an indentation. Fill each indentation with 1⁄2 teaspoon jam.

Bake until lightly browned on the bottom, 12 to 14 minutes. Transfer to a wire rack to cool completely.

Nutritional Information:
140 calories
11 g fat
2.5 g saturated fat
6 g protein
7 g carbohydrate
1 g dietary fiber
210 mg sodium


http://www.southbeachdiet.com/public/diet-recipes/recipe_peanut_jelly_cookies.asp

[Demi]

This recipe is featured in the Have a Taste! 10 Delicious South Beach Diet™ Quick & Easy Recipes! (http://www.southbeachdiet.com/public/diet-recipes/diet-recipes.asp?GID=213) feature on the public section of the South Beach Diet Website.



Pear Bran Muffins

Phase 2


Prep time: 15 minutes
Cook time: 20 minutes

2 servings

Ingredients
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 cut into 1⁄4-inch dice
1 1⁄2 teaspoons vanilla extract

Instructions
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.

Nutritional Information:
130 calories
5 g fat
1 1⁄4 g saturated fat
5 g protein
20 g carbohydrate
5 g dietary fiber
200 mg sodium

http://www.southbeachdiet.com/public/diet-recipes/recipe_pear_bran_muffins.asp

[Demi]

This recipe is featured in the Have a Taste! 10 Delicious South Beach Diet™ Quick & Easy Recipes! (http://www.southbeachdiet.com/public/diet-recipes/diet-recipes.asp?GID=213) feature on the public section of the South Beach Diet Website.



Mango Smoothie

Phase 2


Prep time: 10 minutes


4 servings

Ingredients
2 mangoes, peeled, pitted, and diced
1 1⁄2 cups sugar-free vanilla fat-free or low-fat yogurt
Ice cubes

Instructions
Purée mangoes in blender.
Add yogurt and 4 or 5 ice cubes; blend until thick and smooth, about 30 seconds.

Pour into glasses and serve.

Nutritional Information:
140 calories
0 g fat
0 g saturated fat
4 g protein
30 g carbohydrate
1 g dietary fiber
50 mg sodium

http://www.southbeachdiet.com/public/diet-recipes/recipe_mango_smoothie.asp

[joesfolks]

I am pretty sure that I got the idea for this off this web site, but can't remember for sure. I have made changes so it should be okay to post it here.

Fruit treats

About 6 oz light cream cheese
about 4 tbs. splenda
about 30-40 grapes, green and seedless
2 heaping tbs. sugar free orange marmalade
about 6-8 ounces chopped pecans, finely chopped.

Freeze the grapes until solid...I did it overnight.
Process cream cheese and splenda, and marmalade until cheese is well softened.
Roll the frozen grapes in the cream cheese mixture and then in the chopped nuts. Once the grape is lightly coated with nuts roll the whole thing in the palm of your hand to make the nuts adhere well.(I warn you, this is messy.)
Then put the grapes back into the freezer to firm up the cheese.
To serve just remove from the freezer. They can be served frozen or thawed.
I also thought that this would probably work great with mandarin oranges too.
You might even consider a little cinnamon in the cheese mixture.

At any rate I found these to be delicious and it feels like such a decadent treat. But lc of course. (Trust me no one will ever know they are lc and good for you.)

[Demi]

SOUTH BEACH RECIPES INDEX


Links to some great South Beach Recipe sites:

ivillage exclusive: 10 Best South Beach Recipes (http://magazines.ivillage.com/goodhousekeeping/recipes/health/articles/0,,284497_633257,00.html)
Recipegal.com South Beach Recipes (http://www.recipegal.com/SouthBeachDiet/)
Southbeach.allrecipes.com (http://southbeach.allrecipes.com/default.asp)
KraftHealthyLiving.com - South Beach Recipes (http://www.kraftfoods.com/South_Beach_Diet/)
Prevention.com - South Beach Recipes (http://www.prevention.com/topic/0,5768,s1-4-86-186-0-0,00.html)
Foodgeeks.com - South Beach Recipes (http://foodgeeks.com/diets/southbeachdiet.phtml)
SouthBeachRecipes.com (http://www.southbeachrecipes.com/)



Recipe Index of Recipes in this thread:

(Recipes are sorted into categories, and the same recipe may be found in several categories in the index).


Appetisers

Chrissi’s Spicy Meatball Soup (http://forum.lowcarber.org/showpost.php?p=6355779&postcount=56)


Chicken/Turkey Dishes:

Demi's South Beach Coconut Chicken (http://forum.lowcarber.org/showpost.php?p=6301637&postcount=2)
Thai Chicken Cakes (http://forum.lowcarber.org/showpost.php?p=6301685&postcount=3)
Yoghurt Spiced Chicken Breast (http://forum.lowcarber.org/showpost.php?p=6303649&postcount=9)
Ginger & Garlic Chicken with Pak Choi (http://forum.lowcarber.org/showpost.php?p=6307947&postcount=14)
Lemon-Tarragon Chicken Salad in Butter Lettuce Cups (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40)
Greens, Chicken, and Citrus Salad (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40)
Chrissi’s Spicy Turkey Balls (http://forum.lowcarber.org/showpost.php?p=6355779&postcount=56)
Baked Barbecue Chicken with South Beach Barbecue Sauce (http://forum.lowcarber.org/showpost.php?p=6358264&postcount=62
)


Fish Dishes:

Coconut Shrimp Curry (http://forum.lowcarber.org/showpost.php?p=6325201&postcount=31)
Mediterranean Tuna Salad (http://forum.lowcarber.org/showpost.php?p=6325619&postcount=32)
Tuna Salsa Salad (http://forum.lowcarber.org/showpost.php?p=6301834&postcount=4)
Thai Monkfish Lime and Coconut Stir-fry ( http://forum.lowcarber.org/showpost.php?p=6348294&postcount=46)
Tuna and Bean Salad (http://forum.lowcarber.org/showpost.php?p=6349485&postcount=48)
Grilled Salmon with Rosemary (http://forum.lowcarber.org/showpost.php?p=6358192&postcount=59
)


Meat Dishes:

Tuscan Grilled Steak (http://forum.lowcarber.org/showpost.php?p=6303640&postcount=8)
Warm Beef Salad (http://forum.lowcarber.org/showpost.php?p=6358244&postcount=60)


Tofu/Vegetarian Dishes:

TLT (Tofu, Lettuce & Tomato Sandwich) (http://forum.lowcarber.org/showpost.php?p=6328309&postcount=33)
Tofu Cacciatore (http://forum.lowcarber.org/showpost.php?p=6349509&postcount=49)
Whole-Wheat Penne with Eggplant and Ricotta (http://forum.lowcarber.org/showpost.php?p=6358260&postcount=61)


Sides/Vegetable Dishes:

Vegetable Quiche Cups To Go (http://forum.lowcarber.org/showpost.php?p=6328309&postcount=33)
Fluffybear’s Oriental Stir Fry (http://forum.lowcarber.org/showpost.php?p=6330687&postcount=34)
Fluffybear’s Ratatouille (http://forum.lowcarber.org/showpost.php?p=6330696&postcount=35)
Low Carb Spaghetti Squash Pancakes (http://forum.lowcarber.org/showpost.php?p=6305293&postcount=12)
Muffaletta Salad (http://forum.lowcarber.org/showpost.php?p=6331851&postcount=37)
Judy’s Stewed Zucchini (http://forum.lowcarber.org/showpost.php?p=6331851&postcount=51)
Roasted Eggplant with Lemon and Olive Oil (http://forum.lowcarber.org/showpost.php?p=6358267&postcount=64)
Baked Sweet Potato Fries (http://forum.lowcarber.org/showpost.php?p=6358268&postcount=65)
South Beach Cole Slaw (http://forum.lowcarber.org/showpost.php?p=6358270&postcount=66
)


Salads:

Lemon-Tarragon Chicken Salad in Butter Lettuce Cups (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40)
Greens, Chicken, and Citrus Salad (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40)
Mediterranean Tuna Salad (http://forum.lowcarber.org/showpost.php?p=6325619&postcount=32)
Tuna Salsa Salad (http://forum.lowcarber.org/showpost.php?p=6301834&postcount=4)
Muffaletta Salad (http://forum.lowcarber.org/showpost.php?p=6331851&postcount=37)
Tuna and Bean Salad (http://forum.lowcarber.org/showpost.php?p=6349485&postcount=48)
Roast butternut and peppers with onions (http://forum.lowcarber.org/showpost.php?p=6354505&postcount=55)
Spicy chicken and iceberg salad (http://forum.lowcarber.org/showpost.php?p=6354505&postcount=55)
Radicchio, avocado and courgette salad (http://forum.lowcarber.org/showpost.php?p=6354505&postcount=55)
Cannellini Bean Salad (http://forum.lowcarber.org/showpost.php?p=6358266&postcount=63
)
South Beach Cole Slaw (http://forum.lowcarber.org/showpost.php?p=6358270&postcount=66
)


Snacks and Miscellaneous:

Crunchy Snack Ideas (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=38)
Savoury Crepe/Wrap (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=43)
Judy’s Salsa (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=51)
Grilled Pizza with Pesto, Tomatoes & Feta (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=52)
How to make a Vinaigarette (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=53)


Breakfast Ideas:

Mango Smoothie (http://forum.lowcarber.org/showpost.php?p=6358280&postcount=69)
Pear Bran Muffins (http://forum.lowcarber.org/showpost.php?p=6358276&postcount=68
)


Dessert/Sweet Treats:

Peanut Butter and Jelly Cookies (http://forum.lowcarber.org/showpost.php?p=6358273&postcount=67)
Pear Bran Muffins (http://forum.lowcarber.org/showpost.php?p=6358276&postcount=68
)
joesfolks Fruit Treats (http://forum.lowcarber.org/showpost.php?p=6358963&postcount=70
)





Please remember:
FORUM RULES WITH REGARD TO POSTING RECIPES:
Recipes may only be posted if they do not violate copyright. This applies to most cookbooks. If you found the recipe elsewhere on the internet, be sure it would not be a violation of copyright to post it. If in doubt, post a link instead. If it's a recipe that you have used and tweaked enough to make it your own, that's okay to post, but it would be a generous gesture to credit the source of inspiration.
http://forum.lowcarber.org/showthread.php?t=163749
If it's your own invention, then it's not a problem.

[FrecklFluf]

This is a quick on-the-go protein shake I came up with in the past few days. I like it because it's a great way to put something in my stomach before I go out so that I don't get tempted to eat something I shouldn't. It's also good for a quick breakfast or lunch when you don't have time to cook.

1 c. milk (I use 1%)
1 scoop chocolate whey protein powder (I use Body Fortress brand)
1-2 packets sweetener (For me, 1 Sweet 'n Low and 1 Splenda)
1 tsp. cocoa
4-5 frozen strawberries

Just blend and drink up!

[lynnielyn]

For Phase one ricotta desserts substitute 1/2 of ricotta cheese with Cool Whip Free for a creamier, mousse like taste!! I think it taste better too. I know this isn't the point but it also cuts carbs and calories. Try it!

[Demi]

This recipe is featured in today's South Beach newsletter:


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.

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

[Demi]

This is my version of the original Neanderthin Chili:


Demi's Chilli

Serves 4

1½ lbs / 700g lean minced (ground) beef
1 small onion, finely chopped
2 cloves garlic, finely chopped
2 mild green chillies, deseeded and finely chopped
1 small green pepper, finely chopped (bell pepper)
1 small red pepper, finely chopped (bell pepper)
1– 2 tsp chilli powder (or more, to taste)
1 400g can chopped tomatoes
5 fl oz (¼ pint) / 150ml beef stock

Brown the beef, and then drain any fat. Add the onion, garlic, peppers and chillies to the pan and cook for a further 5 minutes. Lower the heat before adding the chilli powder, beef stock and tomatoes. When thoroughly mixed transfer to a slower cooker.

If you haven't got a slow cooker, then you can cook it in a large casserole on the hob (top of the stove). When you've added the chili powder etc., and turned down the heat, leave it to simmer away for a couple of hours.

I never add any beans to mine, but there's no reason why you shouldn't, and there's also no reason why this couldn't be made with ground turkey too.

[Demi]

I made Oven-Roasted Sweet Potatoes with Garlic & Rosemary as part of our Sunday lunch today, and they were absolutely delicious.

I followed this recipe (http://www.deliaonline.com/recipes/oven-roasted-potatoes-with-garlic-and-rosemary,1322,RC.html) by Delia Smith, but used the sweet potatoes in place of the new potatoes.

[Demi]

This recipe is featured in today's South Beach newsletter:


Garlic and Soy Grilled Pork Chops
Serves 2

Ingredients
Grill up chunks of fresh vegetables alongside these lip-smacking pork chops for an irresistible outdoor feast. Bell pepper, sweet onion, and zucchini would work quite nicely.


2 boneless center-cut pork loin chops, trimmed of all visible fat
1/2 tablespoon light soy sauce
1 teaspoons minced garlic
1/4 teaspoon paprika
1/4 teaspoon salt
1/8 teaspoon ground black pepper
Fresh herbs, for garnish

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

Coat a grill rack or broiler-pan 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 to 12 minutes, or until a thermometer inserted in the center of a chop registers 155°F and the juices run clear. Garnish with the herbs.


Nutritional Information:
105.71 calories
2.91 total fat (0 g sat, 2.91 g mono)
55.28 mg cholesterol
0.54 g carbohydrate
18.22 g protein
0 g fiber
168.88 mg sodium


http://www.southbeachdiet.com/public/diet-recipes/recipe-porkchop.asp

[Demi]

This recipe is featured in an article in today's South Beach newsletter:


Apple and Almond Souffle

Phase 2
Serves 4

This is another very light and fluffy treat for dessert lovers out there. You'll notice that almonds have been included for some heart-healthy fat.

Ingredients:
3 medium baking apples, peeled, cored, and cut into bite-size pieces
1/4 cup water
3 tablespoons sugar substitute
1/2 teaspoon almond extract
5 egg whites
1/4 cup sliced almonds, toasted (optional)

Instructions:
In a 2-quart saucepan, combine the apples and water. Bring to a boil over high heat. Reduce the heat to low, cover, and simmer, stirring occasionally, for 10 minutes, or until the apples are tender. Stir in the sugar substitute and almond extract. Remove from the heat and place in the refrigerator for 10 minutes. (Place a hot pad underneath the pot in the refrigerator.)

Preheat the oven to 425°F.

In a large bowl, with an electric mixer on high speed, beat the egg whites until stiff peaks form. With a rubber spatula, gently fold into the cooled apple mixture. Spoon the mixture into a 1 1/2-quart soufflé dish.

Bake for 15 minutes, or until the soufflé is puffed and browned. Sprinkle with the almonds before serving, if using. Serve warm.

Nutritional Information:
150 calories
3.5 total fat (0 g sat)
0 mg cholesterol
25 g carbohydrate
6 g protein
2 g fiber
70 mg sodium

http://www.southbeachdiet.com/public/diet-recipes/recipe-souffle.asp

[Demi]

This recipe is featured in an article in today's South Beach newsletter:


Moroccan Grilled Chicken
Serves 2

Ingredients
2 tablespoons extra-virgin olive oil
1/2 teaspoon dried oregano
1⁄4 teaspoon ground allspice
1⁄4 teaspoon ground cumin
1⁄4 teaspoon ground cloves
1 1/2 cloves garlic, minced
2 boneless, skinless chicken breast halves
1/2 box (2.9 ounces) couscous
Red Pimiento Sauce

Instructions
Combine the oil, oregano, allspice, cumin, cloves, and garlic in a large bowl. Add the chicken breasts and cover with the olive oil mixture. Cook on a preheated grill over medium heat for about 30 minutes or until the juices run clear when the chicken is pierced. Remove from the grill and keep warm.

Meanwhile, prepare the couscous according to package directions. When the couscous is ready, divide it among 2 plates. Thinly slice each chicken breast and fan over the couscous on each plate. Drizzle 2 tablespoons of the sauce over each chicken breast.

Nutritional Information:
429 calories
16 total fat (2 g sat)
66 mg cholesterol
37 g carbohydrate
32 g protein
4 g fiber
89 mg sodium

http://www.southbeachdiet.com/public/diet-recipes/recipe-chicken.asp

[Demi]

SOUTH BEACH RECIPES INDEX


Links to some great South Beach Recipe sites:

ivillage exclusive: 10 Best South Beach Recipes (http://magazines.ivillage.com/goodhousekeeping/recipes/health/articles/0,,284497_633257,00.html)
Recipegal.com South Beach Recipes (http://www.recipegal.com/SouthBeachDiet/)
Southbeach.allrecipes.com (http://southbeach.allrecipes.com/default.asp)
KraftHealthyLiving.com - South Beach Recipes (http://www.kraftfoods.com/South_Beach_Diet/)
Prevention.com - South Beach Recipes (http://www.prevention.com/topic/0,5768,s1-4-86-186-0-0,00.html)
Foodgeeks.com - South Beach Recipes (http://foodgeeks.com/diets/southbeachdiet.phtml)
SouthBeachRecipes.com (http://www.southbeachrecipes.com/)




Recipe Index of Recipes in this thread:

(Recipes are sorted into categories, and the same recipe may be found in several categories in the index).



Appetisers/Soup:

Chrissi’s Spicy Meatball Soup (http://forum.lowcarber.org/showpost.php?p=6355779&postcount=56)



Chicken/Turkey Dishes:

Demi's South Beach Coconut Chicken (http://forum.lowcarber.org/showpost.php?p=6301637&postcount=2)
Thai Chicken Cakes (http://forum.lowcarber.org/showpost.php?p=6301685&postcount=3)
Yoghurt Spiced Chicken Breast (http://forum.lowcarber.org/showpost.php?p=6303649&postcount=9)
Ginger & Garlic Chicken with Pak Choi (http://forum.lowcarber.org/showpost.php?p=6307947&postcount=14)
Lemon-Tarragon Chicken Salad in Butter Lettuce Cups (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40)
Greens, Chicken, and Citrus Salad (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40)
Chrissi’s Spicy Turkey Balls (http://forum.lowcarber.org/showpost.php?p=6355779&postcount=56)
Baked Barbecue Chicken with South Beach Barbecue Sauce (http://forum.lowcarber.org/showpost.php?p=6358264&postcount=62
)
Warm Chicken Salad with Pine Nuts (http://forum.lowcarber.org/showpost.php?p=6361376&postcount=74
)
Demi’s Chili (http://forum.lowcarber.org/showpost.php?p=6361773&postcount=75)
Moroccan Grilled Chicken (http://forum.lowcarber.org/showpost.php?p=6366470&postcount=79)



Fish Dishes:

Coconut Shrimp Curry (http://forum.lowcarber.org/showpost.php?p=6325201&postcount=31)
Mediterranean Tuna Salad (http://forum.lowcarber.org/showpost.php?p=6325619&postcount=32)
Tuna Salsa Salad (http://forum.lowcarber.org/showpost.php?p=6301834&postcount=4)
Thai Monkfish Lime and Coconut Stir-fry ( http://forum.lowcarber.org/showpost.php?p=6348294&postcount=46)
Tuna and Bean Salad (http://forum.lowcarber.org/showpost.php?p=6349485&postcount=48)
Grilled Salmon with Rosemary (http://forum.lowcarber.org/showpost.php?p=6358192&postcount=59
)



Meat Dishes:

Tuscan Grilled Steak (http://forum.lowcarber.org/showpost.php?p=6303640&postcount=8)
Warm Beef Salad (http://forum.lowcarber.org/showpost.php?p=6358244&postcount=60)
Demi’s Chili (http://forum.lowcarber.org/showpost.php?p=6361773&postcount=75)
Garlic and Soy Grilled Pork Chops (http://forum.lowcarber.org/showpost.php?p=6364815&postcount=77)



Tofu/Vegetarian Dishes:

TLT (Tofu, Lettuce & Tomato Sandwich) (http://forum.lowcarber.org/showpost.php?p=6328309&postcount=33)
Tofu Cacciatore (http://forum.lowcarber.org/showpost.php?p=6349509&postcount=49)
Whole-Wheat Penne with Eggplant and Ricotta (http://forum.lowcarber.org/showpost.php?p=6358260&postcount=61)



Sides/Vegetable Dishes:

Vegetable Quiche Cups To Go (http://forum.lowcarber.org/showpost.php?p=6328309&postcount=33)
Fluffybear’s Oriental Stir Fry (http://forum.lowcarber.org/showpost.php?p=6330687&postcount=34)
Fluffybear’s Ratatouille (http://forum.lowcarber.org/showpost.php?p=6330696&postcount=35)
Low Carb Spaghetti Squash Pancakes (http://forum.lowcarber.org/showpost.php?p=6305293&postcount=12)
Muffaletta Salad (http://forum.lowcarber.org/showpost.php?p=6331851&postcount=37)
Judy’s Stewed Zucchini (http://forum.lowcarber.org/showpost.php?p=6331851&postcount=51)
Roasted Eggplant with Lemon and Olive Oil (http://forum.lowcarber.org/showpost.php?p=6358267&postcount=64)
Baked Sweet Potato Fries (http://forum.lowcarber.org/showpost.php?p=6358268&postcount=65)
South Beach Cole Slaw (http://forum.lowcarber.org/showpost.php?p=6358270&postcount=66
)
Oven-Roasted Sweet Potatoes with Garlic & Rosemary (http://forum.lowcarber.org/showpost.php?p=6362070&postcount=76)



Salads:

Lemon-Tarragon Chicken Salad in Butter Lettuce Cups (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40)
Greens, Chicken, and Citrus Salad (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40)
Mediterranean Tuna Salad (http://forum.lowcarber.org/showpost.php?p=6325619&postcount=32)
Tuna Salsa Salad (http://forum.lowcarber.org/showpost.php?p=6301834&postcount=4)
Muffaletta Salad (http://forum.lowcarber.org/showpost.php?p=6331851&postcount=37)
Tuna and Bean Salad (http://forum.lowcarber.org/showpost.php?p=6349485&postcount=48)
Roast butternut and peppers with onions (http://forum.lowcarber.org/showpost.php?p=6354505&postcount=55)
Spicy chicken and iceberg salad (http://forum.lowcarber.org/showpost.php?p=6354505&postcount=55)
Radicchio, avocado and courgette salad (http://forum.lowcarber.org/showpost.php?p=6354505&postcount=55)
Cannellini Bean Salad (http://forum.lowcarber.org/showpost.php?p=6358266&postcount=63
)
South Beach Cole Slaw (http://forum.lowcarber.org/showpost.php?p=6358270&postcount=66
)
Warm Chicken Salad with Pine Nuts (http://forum.lowcarber.org/showpost.php?p=6361376&postcount=74
)



Snacks and Miscellaneous:

Crunchy Snack Ideas (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=38)
Savoury Crepe/Wrap (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=43)
Judy’s Salsa (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=51)
Grilled Pizza with Pesto, Tomatoes & Feta (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=52)
How to make a Vinaigarette (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=53)



Breakfast Ideas:

Mango Smoothie (http://forum.lowcarber.org/showpost.php?p=6358280&postcount=69)
Pear Bran Muffins (http://forum.lowcarber.org/showpost.php?p=6358276&postcount=68
)
Frecklfluf’s Chocolate Strawberry Smoothie (http://forum.lowcarber.org/showpost.php?p=6360440&postcount=72
)



Dessert/Sweet Treats:

Peanut Butter and Jelly Cookies (http://forum.lowcarber.org/showpost.php?p=6358273&postcount=67)
Pear Bran Muffins (http://forum.lowcarber.org/showpost.php?p=6358276&postcount=68
)
joesfolks Fruit Treats (http://forum.lowcarber.org/showpost.php?p=6358963&postcount=70
)
Apple and Almond Souffle (http://forum.lowcarber.org/showpost.php?p=6366463&postcount=78
)







Please remember:
FORUM RULES WITH REGARD TO POSTING RECIPES:
Recipes may only be posted if they do not violate copyright. This applies to most cookbooks. If you found the recipe elsewhere on the internet, be sure it would not be a violation of copyright to post it. If in doubt, post a link instead. If it's a recipe that you have used and tweaked enough to make it your own, that's okay to post, but it would be a generous gesture to credit the source of inspiration. If it's your own invention, then it's not a problem.
http://forum.lowcarber.org/showthread.php?t=163749

[Judynyc]

Demi reminded me to put these on this thread....Thanks Demi!! :wave:

These are my versions of the SBD recipes for this dish. They are legal of phase I and beyond. Feel free to play with the ingredients and make it your own.



Turkey Chili

1 lb lean ground turkey
1 large onion
1 green pepper chopped
1 clove garlic
1 large can of crushed tomatoes
1 large can of kidney beans
2-3 tbs of chili powder
1 tbs. cumin

saute the onions, peppers and garlic in a little olive oil. Brown and drain the meat. Throw it all together in your chili pot and simmer. Top w/ reduced fat cheddar cheese and fat free sour cream..

I used yellow and orange peppers as well and had some small cans of that spicy v8 juice and used them as well..

I also now add in other veggies to make it more veggies. cutup zucchini and mushrooms have been great!!!
__________________

Here's my other recipe for turkey or chicken chili:


Ingredients:
2 lbs ground chicken or turkey breast 99% fat free
1 14 oz can black beans
1 14 oz can red kidney beans
1 28 oz can crushed tomatoes( I use Progresso)
6 garlic cloves
1 vidalia onion
1 each yellow red and orange peppers
2-3 jalapeno peppers
??-carrots
2 chopped zucchinis
1 lb sliced mushrooms
1/4 cup cilantro
1/4 cup oregano
1/3 cup chili powder
cayenne pepper to taste
crushed red pepper to taste




I used1 can black and 1 can red of 14 oz can of beans, and this time instead of hand chopping all the veggies, ie: onions, peppers, carrots, I used the mini chopper and made my life much easier. I think that chopping it this way also makes it cook better into the chili. Added in cilantro and oregano, lots of chili powder, cayenne pepper, 2 jalapeno peppers, 28 ounce can of crushed tomato, 6 garlic cloves, 2 lbs chopped chicken, 1 lb of sliced mushrooms and 2 chopped zucchini.




Here are cooking instructions for making this chili:
1- brown the meat first
2- chop and sautee togther in olive oil and fresh garlic cloves: 1 oinion, 2 jalapenos peppers, red, orange and yellow peppers.
3- while the veggies are sauteeing, I put into a large soup pot the browned meat, the cans of crushed tomato, and 2 different kinds of beans, 1/4 cup chili powder, 1/3 cup cilantro, crushed red pepper to taste, 1/3 cup oregano
4- when the veggies are finished sauteeing, about 15 m inutes, put everything into the soup pot and bring it to a boil slowly stirring it all up.
5- as its coming up to a boil, I put in 1 lb of sliced mushrooms and 2 chopped up zucchinis.
6- I allow this to cook at a slow boil and covered for about 1 hour, taste testing to add what it needs. I do use some Morton lite salt but not much at all.
7- my recipe changes each time I make it so please feel free to make it yours by adding or deleting your own items.

Enjoy!! This amount makes up a huge pot which I then freeze in 3 cup containers for 6 other meals!!

[Demi]

From today's South Beach (free version) email newsletter:



Fresh Herb and Quinoa Salad With Garden Tomatoes


Serves 2, with leftover quinoa

Description

Quinoa is a high-fiber grain that's loaded with protein. More good news: You can find it in your local supermarket or health food store, and it cooks in just 6 minutes! Here, we've substituted quinoa for bulgur in a version of the zesty Middle Eastern salad, tabbouleh.

Ingredients
3/4 cup water
1/2 cup quinoa
3 tablespoons fresh lemon juice
1 tablespoon extra-virgin olive oil
Salt and pepper
3 scallions (white and light green parts), thinly sliced
1 small cucumber, peeled and diced
3 tablespoons lightly packed fresh parsley, finely chopped
2 tablespoons finely chopped fresh mint
3 large beefsteak tomatoes, preferably a mixture of red and yellow
2 oz. low-fat feta cheese

Instructions
1. In a small saucepan, bring water to a boil over high heat. Add quinoa and a pinch of salt; bring back to a boil. Reduce heat to low; cover and simmer for about 6 minutes, until nearly all the water is absorbed and the quinoa is tender and chewy but not soft.

2. Meanwhile, in a medium bowl, combine juice, oil, salt, and pepper. Fold in quinoa, scallions, cucumber, and herbs. Toss until thoroughly coated. Season to taste as desired.

3. Slice tomatoes thinly. Arrange on serving plates. Spoon about 1 cup quinoa over tomatoes. Crumble feta on top. Serve immediately.

Nutritional Information:
350 calories
14 g total fat (4 g sat)
10 mg cholesterol
47 g carbohydrate
15 g protein
7 g fiber
410 mg sodium



(This was flagged as a Phase I recipe, but as far as I know, quinoa is not permitted on Phase I).

[Judynyc]

(This was flagged as a Phase I recipe, but as far as I know, quinoa is not permitted on Phase I).

:nono: they keep doing that and it really leaves me feeling less and less confident in them that they really don't pay attention to what they are doing!! grrrrr!!!

I think that I'm going to go over there and write them a piece of my mnind!! :agree: hmph! ;) membership has it privileges. :lol:

[Demi]

From today's South Beach (free edition) email newsletter:


Looking for a sweet way to start off your day? Try the deliciously decadent Sunrise Parfait as a great wake-me-up treat!



Sunrise Parfait

Serves 2

Ingredients
1 cup sliced strawberries
1 cup non-fat, sugar-free vanilla yogurt
1⁄2 cup Uncle Sam cereal


Instructions
Layer the strawberries, yogurt, and cereal in 2 stemmed dessert glasses.

Nutritional Information:
185 calories
1 total fat (0 g sat)
3 mg cholesterol
37 g carbohydrate
8 g protein
6 g fiber
102 mg sodium








Just one thing, can someone tell me exactly what Uncle Sam cereal is, so that I will be able to source an alternative in the UK, if I decide to try this recipe. Thanks!

[Tim709]

I did a quick search for Uncle Sam (http://www.usmillsinc.com/usmills/productview_description.php?id=124&back=BCkOIFEhU28NZwdtVT8Gd1V8BHZQZAcwUXAGNwNtVysCcFppUyBWOAZnB3NVMlY6UzFSblYy) cereal and got that. I've never seen it here either.

[foxgluvs]

Hi, just thought I would add in my crepe recipe, it's simple and tasty and you can use them cold as wraps as well as eating them hot like pancakes

To make 3 medium sized crepes all you need is:

3oz low fat cream cheese
3 medium eggs

Mix the two together (I use a whizzy hand mixer) and let rest for 5 minutes

Heat up a non stick pan (with a little spray oil of some kind if you like) and pour the mix in, cooking on medium heat on both sides and voila! Simple pancakes which taste incredibly authentic!

[miezimau]

This recipe serves: 6

Ingredients
2 lbs. fresh green beans, trimmed and cut into 1-inch pieces
2 teaspoons Dijon mustard
2 tablespoons red wine vinegar
2 tablespoons fresh lemon juice
1 tablespoon finely chopped shallots
1 tablespoons extra virgin olive oil
2 tablespoons freshly chopped tarragon
Salt to taste
Freshly ground black pepper

Cooking Instructions
1. Put about 2 inches of water in a large pot, insert a rack or steamer basket into the pot and bring the water to a boil. Steam the green beans in the basket for about 3-4 minutes. Remove the basket and run under cold water to stop the cooking process.
2. Meanwhile, in a small bowl, whisk the Dijon mustard, red wine vinegar and lemon juice together. Add the shallots and slowly whisk in the olive oil and tarragon. Season with salt and pepper to taste.
(The vinaigrette can be made in advance and stored in the refrigerator for up to 5 days).
3. Gently toss the green beans in the vinaigrette and serve at room temperature or chilled.

[tammay]

Thought I would add this for Phase 1 people who might be into eggs in the morning. This is what i have every morning and it's wonderful.

Chocolate Tofu Smoothie
4 oz lite tofu (I use Mori-Nu extra firm silken)
1/2 cup 1% milk
1/2 cup plain nonfat yogurt
1/4 cup cottage cheese (haven't tried it with ricotta but I guess you could do that)
2-4 packets splenda (to taste)
1 tbsp unsweetened cocoa powder
1 tbsp natural nut butter
dash vanilla
2-3 ice cubes

Blend all well. It comes to a sort of milkshake consistency. I've also tried it with instant decaf coffee instead of the cocoa powder and it's a good coffee shake.

Tam

[Demi]

From today's South Beach (free edition) email newsletter:


Mocha Ricotta Crème

Relax and give yourself a treat tonight! This Phase 1 dessert is perfect for chocoholics — or anyone looking for a tasty way to top off a meal.

Phase 1

Serves 1

Ingredients
1/2 cup part-skim ricotta cheese
1/2 teaspoon unsweetened cocoa powder
1/4 teaspoon vanilla extract
1 package sugar substitute
Dash espresso powder (or instant decaf coffee)
5 mini chocolate chips

Instructions
Mix together the ricotta, cocoa powder, vanilla extract, and sugar substitute in a dessert bowl. Serve chilled with a dusting of espresso powder and sprinkled with the mini chocolate chips.

Nutritional Information:
261 calories
14 g total fat (9 g sat)
42 mg cholesterol 17 g carbohydrate
15 g protein
0 g fiber
177 mg sodium

[Demi]

From today's South Beach (free edition) email newsletter:


Armand Salad

From the menu of "Joe's Stone Crab," 11 Washington Avenue, Miami Beach. In 1913, Joe Weiss opened a small lunch counter in Miami Beach. For 90 years, no visit to Miami Beach has been complete without a stop at Joe's. Open during stone crab season (Oct 15-May 15), Joe's is a must for visiting celebrities. Still family owned and operated, Joe's is a Miami landmark.

Phase 1

Serves 2

Ingredients
2/3 small clove garlic
Dash salt
Pinch pepper
1/3 teaspoon mayonnaise
2 tablespoons fresh lemon juice
1/3 teaspoon red wine vinegar (optional)
2 tablespoons olive oil
1/3 head romaine lettuce, outer leaves removed, washed, dried, torn into bite-size pieces, and chilled
1/3 small head iceberg lettuce, outer leaves removed, washed, dried, torn into bite-size pieces, and chilled
2 2/3 tablespoons chopped fresh parsley
1/6 sweet white onion, sliced thin
2 2/3 tablespoons freshly grated Parmesan cheese
1/2 green bell pepper for garnish

Instructions
To make the dressing: In a salad bowl mash the garlic, salt and pepper to a paste. Add the mayonnaise, continuing to mash until smooth. Mix in the lemon juice and vinegar, if using. Gradually whisk in the olive oil.

Add the romaine and iceberg lettuce, parsley, onion, and the Parmesan. Toss gently. Pile the mixture into shallow salad bowls, sprinkle with a little Parmesan, and serve.

Garnish with bell pepper, if using.

At Joe's, the Armand salad is served at lunch only, and garlic croutons top the dish. In order to keep this within Phase 1, we have omitted the croutons. If you're visiting the famous Joe's, you can ask that the croutons be left off. The stone crabs are great on any phase!

Nutritional Information:
176 calories
16 g total fat (3 g sat)
6 mg cholesterol
4 g carbohydrate
4 g protein
2 g fiber
238 mg sodium

[Demi]

SOUTH BEACH RECIPES INDEX


Links to some great South Beach Recipe sites:

ivillage exclusive: 10 Best South Beach Recipes (http://magazines.ivillage.com/goodhousekeeping/recipes/health/articles/0,,284497_633257,00.html)
Recipegal.com South Beach Recipes (http://www.recipegal.com/SouthBeachDiet/)
Southbeach.allrecipes.com (http://southbeach.allrecipes.com/default.asp)
KraftHealthyLiving.com - South Beach Recipes (http://www.kraftfoods.com/South_Beach_Diet/)
Prevention.com - South Beach Recipes (http://www.prevention.com/topic/0,5768,s1-4-86-186-0-0,00.html)
Foodgeeks.com - South Beach Recipes (http://foodgeeks.com/diets/southbeachdiet.phtml)
SouthBeachRecipes.com (http://www.southbeachrecipes.com/)




Recipe Index of Recipes in this thread:

(Recipes are sorted into categories, and the same recipe may be found in several categories in the index).



Appetisers/Soup:

Chrissi’s Spicy Meatball Soup (http://forum.lowcarber.org/showpost.php?p=6355779&postcount=56)



Chicken/Turkey Dishes:

Demi's South Beach Coconut Chicken (http://forum.lowcarber.org/showpost.php?p=6301637&postcount=2)
Thai Chicken Cakes (http://forum.lowcarber.org/showpost.php?p=6301685&postcount=3)
Yoghurt Spiced Chicken Breast (http://forum.lowcarber.org/showpost.php?p=6303649&postcount=9)
Ginger & Garlic Chicken with Pak Choi (http://forum.lowcarber.org/showpost.php?p=6307947&postcount=14)
Lemon-Tarragon Chicken Salad in Butter Lettuce Cups (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40)
Greens, Chicken, and Citrus Salad (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40)
Chrissi’s Spicy Turkey Balls (http://forum.lowcarber.org/showpost.php?p=6355779&postcount=56)
Baked Barbecue Chicken with South Beach Barbecue Sauce (http://forum.lowcarber.org/showpost.php?p=6358264&postcount=62
)
Warm Chicken Salad with Pine Nuts (http://forum.lowcarber.org/showpost.php?p=6361376&postcount=74
)
Demi’s Chili (http://forum.lowcarber.org/showpost.php?p=6361773&postcount=75)
Moroccan Grilled Chicken (http://forum.lowcarber.org/showpost.php?p=6366470&postcount=79)
Judy’s Turkey Chili (http://forum.lowcarber.org/showpost.php?p=6370763&postcount=81)




Fish Dishes:

Coconut Shrimp Curry (http://forum.lowcarber.org/showpost.php?p=6325201&postcount=31)
Mediterranean Tuna Salad (http://forum.lowcarber.org/showpost.php?p=6325619&postcount=32)
Tuna Salsa Salad (http://forum.lowcarber.org/showpost.php?p=6301834&postcount=4)
Thai Monkfish Lime and Coconut Stir-fry ( http://forum.lowcarber.org/showpost.php?p=6348294&postcount=46)
Tuna and Bean Salad (http://forum.lowcarber.org/showpost.php?p=6349485&postcount=48)
Grilled Salmon with Rosemary (http://forum.lowcarber.org/showpost.php?p=6358192&postcount=59
)



Meat Dishes:

Tuscan Grilled Steak (http://forum.lowcarber.org/showpost.php?p=6303640&postcount=8)
Warm Beef Salad (http://forum.lowcarber.org/showpost.php?p=6358244&postcount=60)
Demi’s Chili (http://forum.lowcarber.org/showpost.php?p=6361773&postcount=75)
Garlic and Soy Grilled Pork Chops (http://forum.lowcarber.org/showpost.php?p=6364815&postcount=77)



Tofu/Vegetarian Dishes:

TLT (Tofu, Lettuce & Tomato Sandwich) (http://forum.lowcarber.org/showpost.php?p=6328309&postcount=33)
Tofu Cacciatore (http://forum.lowcarber.org/showpost.php?p=6349509&postcount=49)
Whole-Wheat Penne with Eggplant and Ricotta (http://forum.lowcarber.org/showpost.php?p=6358260&postcount=61)
Fresh Herb and Quinoa Salad With Garden Tomatoes (http://forum.lowcarber.org/showpost.php?p=6373642&postcount=82)




Sides/Vegetable Dishes:

Vegetable Quiche Cups To Go (http://forum.lowcarber.org/showpost.php?p=6328309&postcount=33)
Fluffybear’s Oriental Stir Fry (http://forum.lowcarber.org/showpost.php?p=6330687&postcount=34)
Fluffybear’s Ratatouille (http://forum.lowcarber.org/showpost.php?p=6330696&postcount=35)
Low Carb Spaghetti Squash Pancakes (http://forum.lowcarber.org/showpost.php?p=6305293&postcount=12)
Muffaletta Salad (http://forum.lowcarber.org/showpost.php?p=6331851&postcount=37)
Judy’s Stewed Zucchini (http://forum.lowcarber.org/showpost.php?p=6331851&postcount=51)
Roasted Eggplant with Lemon and Olive Oil (http://forum.lowcarber.org/showpost.php?p=6358267&postcount=64)
Baked Sweet Potato Fries (http://forum.lowcarber.org/showpost.php?p=6358268&postcount=65)
South Beach Cole Slaw (http://forum.lowcarber.org/showpost.php?p=6358270&postcount=66
)
Oven-Roasted Sweet Potatoes with Garlic & Rosemary (http://forum.lowcarber.org/showpost.php?p=6362070&postcount=76)



Salads:

Lemon-Tarragon Chicken Salad in Butter Lettuce Cups (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40)
Greens, Chicken, and Citrus Salad (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40)
Mediterranean Tuna Salad (http://forum.lowcarber.org/showpost.php?p=6325619&postcount=32)
Tuna Salsa Salad (http://forum.lowcarber.org/showpost.php?p=6301834&postcount=4)
Muffaletta Salad (http://forum.lowcarber.org/showpost.php?p=6331851&postcount=37)
Tuna and Bean Salad (http://forum.lowcarber.org/showpost.php?p=6349485&postcount=48)
Roast butternut and peppers with onions (http://forum.lowcarber.org/showpost.php?p=6354505&postcount=55)
Spicy chicken and iceberg salad (http://forum.lowcarber.org/showpost.php?p=6354505&postcount=55)
Radicchio, avocado and courgette salad (http://forum.lowcarber.org/showpost.php?p=6354505&postcount=55)
Cannellini Bean Salad (http://forum.lowcarber.org/showpost.php?p=6358266&postcount=63
)
South Beach Cole Slaw (http://forum.lowcarber.org/showpost.php?p=6358270&postcount=66
)
Warm Chicken Salad with Pine Nuts (http://forum.lowcarber.org/showpost.php?p=6361376&postcount=74
)
Fresh Herb and Quinoa Salad With Garden Tomatoes (http://forum.lowcarber.org/showpost.php?p=6373642&postcount=82)
Miezimau’s Fresh Green Bean Salad with Tarragon Vinaigrette (http://forum.lowcarber.org/showpost.php?p=6381864&postcount=87)
Armand Salad (http://forum.lowcarber.org/showpost.php?p=6399260&postcount=90)




Snacks and Miscellaneous:

Crunchy Snack Ideas (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=38)
Savoury Crepe/Wrap (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=43)
Judy’s Salsa (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=51)
Grilled Pizza with Pesto, Tomatoes & Feta (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=52)
How to make a Vinaigarette (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=53)
Foxgluv’s Simple Pancakes (http://forum.lowcarber.org/showpost.php?p=6381284&postcount=86
)




Breakfast Ideas:

Mango Smoothie (http://forum.lowcarber.org/showpost.php?p=6358280&postcount=69)
Pear Bran Muffins (http://forum.lowcarber.org/showpost.php?p=6358276&postcount=68
)
Frecklfluf’s Chocolate Strawberry Smoothie (http://forum.lowcarber.org/showpost.php?p=6360440&postcount=72
)
Sunrise Parfait (http://forum.lowcarber.org/showpost.php?p=6377985&postcount=84
)
Foxgluv’s Simple Pancakes (http://forum.lowcarber.org/showpost.php?p=6381284&postcount=86
)
Tammay’s Chocolate Tofu Smoothie (http://forum.lowcarber.org/showpost.php?p=6386304&postcount=88
)




Dessert/Sweet Treats:

Peanut Butter and Jelly Cookies (http://forum.lowcarber.org/showpost.php?p=6358273&postcount=67)
Pear Bran Muffins (http://forum.lowcarber.org/showpost.php?p=6358276&postcount=68
)
joesfolks Fruit Treats (http://forum.lowcarber.org/showpost.php?p=6358963&postcount=70
)
Apple and Almond Souffle (http://forum.lowcarber.org/showpost.php?p=6366463&postcount=78
)
Mocha Ricotta Crème (http://forum.lowcarber.org/showpost.php?p=6386796&postcount=89
)







Please remember:
FORUM RULES WITH REGARD TO POSTING RECIPES:
Recipes may only be posted if they do not violate copyright. This applies to most cookbooks. If you found the recipe elsewhere on the internet, be sure it would not be a violation of copyright to post it. If in doubt, post a link instead. If it's a recipe that you have used and tweaked enough to make it your own, that's okay to post, but it would be a generous gesture to credit the source of inspiration. If it's your own invention, then it's not a problem.
http://forum.lowcarber.org/showthread.php?t=163749

[Demi]

I came across this wonderful recipe via the latest eat the seasons newsletter (http://www.eattheseasons.co.uk/Archive/butternut_squash.htm), which featured Butternut Squash, and thought that it would be great for the South Beach woe.

Autumn fish tagine (http://www.gfw.co.uk/recipearchive/recipe1002.html)


Depending which Phase you are on, you could serve it with some cous cous or rice, as suggested. However, I think that I'd probably serve it with pak choi or broccoli (or both!).

[Demi]

This is a favourite of mine once the weather starts getting colder. I often take some to work in a flask/thermos to have for lunch.


Demi’s Creamy Cauliflower Soup

Serves 4

1 onion, diced
1 tbsp tarragon (dried)
2 garlic cloves, chopped
1 cauliflower, cut into small florets
2 pints (1.2 litres/5 cups) chicken or vegetable stock
2 tbsp chopped fresh chives


Cook the onion in a little of the stock in a large saucepan until it has softened. Add the garlic and cook for another 2 minutes, and then add the tarragon and mix well. Pour in the rest of the stock, and bring to the boil. Add the cauliflower florets, turn the heat right down (to a simmer), cover, and then leave to cook for 15 minutes or until the cauliflower is soft. Leave to cool for 5 minutes.

Blitz in a blender or with a hand blender. Pour into bowls and sprinkle with the chopped chives.

[Demi]

From today's South Beach (free edition) email newsletter:


Sticking with your healthy eating program while dining with friends and family during festive occasions just became a whole lot more fun! The South Beach Diet® Parties & Holidays Cookbook is the new, must-have reference from Dr. Arthur Agatston, preventive cardiologist and author of The South Beach Diet®.

The Parties & Holidays Cookbook is designed to help you stay on track during the upcoming holiday season as well as celebrations throughout the year.

Here's a sample recipe from the book:



Ricotta Cheesecake With Lemon Drizzle and Pine Nuts

Phase 1

Serves 12

Prep Time: 10 Minutes
Cook Time: 1 hour 20 minutes
Chill Time: 4 hours or overnight


This traditional Italian dessert is refreshingly light and delicately citrusy. You'll find it's quite unlike our dense, creamy American cheesecake, but no less delicious.

Ingredients:
3 tablespoons pine nuts
6 large eggs, separated
3/4 teaspoon cream of tartar
1/3 cup plus 1 teaspoon granular sugar substitute
2 teaspoons vanilla extract
1 (32-once) container part-skim ricotta cheese
1 teaspoon finely grated lemon zest
2 tablespoons fresh lemon juice

Instructions:
Position rack in middle of oven and heat oven to 275°F. Lightly coat a 9-inch springform pan with cooking spray. Spread nuts on baking sheet and toast until lightly golden, about 10 minutes. Cool. Increase oven to 325°F.

In a large metal bowl, with an electric mixer at high speed, beat egg whites until frothy, about 1 minute. Add cream of tartar and continue to beat until stiff peaks form, about 3 minutes more. Set aside.

In a separate large bowl, beat egg yolks, 1/3 cup of the sugar substitute, and vanilla for 1 minute. Add ricotta and zest, and beat on high until smooth.

Gently fold 1/3 of the whites into the yolk mixture, then add the rest of the whites and gently fold until well combined. Pour batter into pan, place pan on baking sheet, and bake until cake is golden and mostly set, about 1 hour 10 minutes. Remove cake from oven and cool on a rack for 20 minutes.

Combine lemon juice and remaining 1 teaspoon sugar substitute in a saucepan; bring to a simmer over low heat. Remove from heat and gently brush the surface of the cooled cake with 2/3 of the warm lemon mixture; drizzle the remaining mixture into the cracks. Sprinkle the top with pine nuts.

Cool cake completely, then run a knife around the edge before releasing from pan. Chill, loosely covered, for 4 hours or overnight. Serve chilled.

Nutrition at a Glance:
140 calories
9 g fat (4.5 g saturated fat)
11 g protein
5 g carbohydrate
0 g fiber
140 mg sodium


http://www.southbeachdiet.com/public/dailydish/dd_20061005.asp

[seakay219]

Ground Beef Casserole

1 1/2 lbs very lean ground sirloin (or ground turkey)
1 c green beans
1 onion diced
1 c chopped mushrooms
1 clove garlic
s&p to taste
beef broth
2 c brown rice or Spelt Noodles (leave out if in phase 1 and add more veggies)

Brown beef and drain. Sautee onions, garlic and mushrooms in small amount of beef broth. Drain green beans; add beef and beans to veggies. Cover with beef broth and add your rice or noodles. Cover and let cook until rice/noodles are done and most broth has been absorbed. Sprinkle top with parm. or shredded cheese.

[fluffybear]

Wow! Your posts are SO helpful. Thanks for all the links and recipes. :)

[Demi]

From today's South Beach (free edition) email newsletter:


Soupe au Pistou

Phase 1

Serves 8

Soup
2 tablespoons 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 ounces) white or cannellini beans, drained and rinsed
1 can (14.5 ounces) diced tomatoes
2 medium zucchini, quartered length-wise and sliced
1 medium yellow squash, quartered
1 dried bay leaf
1/2 teaspoon dried thyme or 1 teaspoon fresh 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 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 minutes, 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 g total fat (3 g sat)
5 mg cholesterol
8 g carbohydrate
7 g protein
1 g fiber
377 mg sodium

[Demi]

http://static.deliaonline.com/images/originals/sm028-braised-lamb-20124.jpg

Braised Lamb with Flageolet Beans (http://www.deliaonline.com/recipes/braised-lamb-with-flageolet-beans,1209,RC.html) is not only a favourite Delia Smith recipe of mine, it's also suitable for all phases of South Beach - just leave out the flour.

I just put all the ingredients into my crockpot and leave it to cook very slowly overnight. I turn it off in the morning, and then reheat for dinner ~ a great tip from Delia, casseroles improve if they are made ahead, cooled, refridgerated and then gently re-heated when you are ready to eat.

[Charran]

Demi- You mentioned a free e-mail newsletter from South Beach that some of the recipes come from. I tried looking for a link to it somewhere, but I guess I might be missing it?????? Could you be so kind as to post a link? Sorry if it's right in front of my eyes!!!!

[Judynyc]

Demi- You mentioned a free e-mail newsletter from South Beach that some of the recipes come from. I tried looking for a link to it somewhere, but I guess I might be missing it?????? Could you be so kind as to post a link? Sorry if it's right in front of my eyes!!!!


http://www.southbeachdiet.com/public/

You can use this link to register for the free daily email of the Daily Dish.

If you can afford to join the site, its good for info but its kind of expensive to new members now. I am an old member and have on old and resonable price.

[Demi]

I saw this article Down to earth (http://www.timesonline.co.uk/article/0,,2104-2379914,00.html) in the Sunday Times yesterday, and thought that it would be a good idea to link to it from the SB recipe thread as there are some really good veggie recipes.

The recipes featured are:

CARROT, SWEDE (Rutabaga) AND SAVOY CABBAGE
BABA GHANOUSH
CELERIAC AND RED CABBAGE
SWEET POTATO, GINGER AND CHILLI
SPINACH AND COTTAGE CHEESE FRITTERS
ROAST FENNEL WITH OLIVE AND ORANGE STUFFING

The first four recipes are suitable for South Beach - just remember to substitute olive oil for the butter where mentioned.

I'm sure that the Spinach Fritters can easily be made without the flour and polenta to make them SB friendly. As for the Fennel, either use wholegrain bread crumbs (or other, as per the Phase II food list (http://forum.lowcarber.org/showpost.php?p=5351369&postcount=3)), or ommit them altogether and just use the remaining ingredients for the stuffing.

The recipes may also inspire you to improvise and perhaps use other veggies or ingredients that take your fancy :)

[Demi]

From today's South Beach (free edition) email newsletter:



Vanilla Ricotta Crème

Serves 1

1⁄2 cup part-skim ricotta cheese
1⁄4 teaspoon vanilla extract
1 package sugar substitute
6 whole walnuts

Stir ingredients together and serve chilled in a dessert bowl.

[Demi]

From today's South Beach (free edition) email newsletter:


Heavenly Lemon Mousse

Phase 1

Makes 6 servings (1/2 cup each)

Making mousse is not hard, but you do have to watch the mixture carefully as it cooks, since it thickens quickly. Phase 2 and 3 diners can top with fresh seasonal berries.

Ingredients:
6 egg yolks
2 whole eggs
3/4 cup Splenda® or sugar substitute
1 tablespoon lemon peel (from 1 large lemon)
1/2 cup fresh lemon juice (from 2 lemons)
1 1/2 cups South Beach Diet®-approved whipped topping

Instructions:
1. In medium stainless steel saucepan over medium heat, combine yolks, whole eggs, Splenda®, peel, and juice. Cook 4 minutes, whisking constantly, until thickened to a custard consistency.

2. Remove from heat; pour into medium bowl and refrigerate until cold (about 30 minutes). Just before serving, fold in whipped topping until combined and lightened. Spoon into serving bowls.

Nutritional Information:
136 calories
5 g protein
10 g carbohydrates
0 g fiber
8 g total fat (4 g saturated fat)
275 mg cholesterol
32 mg sodium

[fluffybear]

Minestrone Soup

2 medium onions, chopped
2 cloves garlic, minced
2 stalks celery, diced
2 medium carrots, peeled and diced (Phase I & 2)
16 oz. canned diced tomatoes (not drained)
1 cup tomato sauce
1/4 c. dry red wine
2 bay leaves
2 tsps. Italian herb seasoning
1 cup canned chickpeas (garbanzos), drained and rinsed
1 cup frozen peas OR frozen green beans, thawed
2 Tbs. fresh parsley, minced (optional)
salt & pepper to taste
.........
Add onion and a small amount of water to a large pot and cook on medium until transparent and soft. Add garlic and continu to cook. Add carrots and celery. Add just enough water or broth (veg, chicken or beef broth) to cover the ingredients. Stir in tomatoes, tomato sauce, wine, bay leaves & Italian seasoning.
Bring to a rapid simmer, cover and lower heat. Cook 20-25 minutes til vegetables are tender. Add chickpeas, peas or green beans and parsley. Add more water if soup is too thick. Season with salt and pepper and simmer imto; heated through. Don't overcook or vegetables will be mushy.

[Demi]

From today's South Beach (free edition) email newsletter:


Entertaining friends and loved ones presents certain challenges, from deciding on a menu to timing all of the elements on party day. Fortunately, you won't have to struggle with the food if you're following the South Beach Diet® because the South Beach Diet® emphasizes many party favorites, such as nuts, reduced-fat cheese, whole-grain crackers, and fruits and vegetables. Entrees are also a snap, since lean proteins (like skinless poultry, fish, and lean beef) are fine for all Phases of the program.

The South Beach Diet® Parties & Holidays Cookbook makes it easier than ever to enjoy your favorite celebratory dishes while eating the South Beach Diet® way. Along with nutritious and delicious menus for major holidays like Thanksgiving, Christmas, Hanukkah, and New Year's, you'll also find menus and recipes appropriate for any celebration throughout the year.

Here's a sample recipe from the book:


Couscous With Toasted Pistachios

Phase 2

Makes six 1/2-cup servings

Prep Time: 10 minutes
Cook Time: 20 minutes

Buttery and slightly sweet, toasted pistachios team up well with couscous in this delicious side dish. The nuts also add significant nutritional value, as they are rich in fiber, thiamin, vitamin E, and iron.

1/3 cup shelled, unsalted pistachio nuts
1 tablespoon extra-virgin olive oil
1/2 cup minced red onion
1 1/4 cups whole-wheat couscous
1 3/4 cups boiling water
1 tablespoon fresh lemon juice
1/4 teaspoon salt
Freshly ground black pepper

Heat oven to 275°F. Spread pistachios on a baking sheet and bake until fragrant and lightly toasted, about 8 minutes. Transfer nuts to a cutting board to cool. When cool, roughly chop nuts and set aside.

Heat oil in a medium nonstick saucepan over medium-high heat. Add onion, reduce heat to low, and cook until softened, about 4 minutes. Add couscous, stir to combine, and remove from heat.

Pour the boiling water over couscous, stir, cover, and let steam for 7 minutes. Remove cover and fluff couscous with a fork. Stir in pistachios, lemon juice, and salt. Season generously with pepper and serve hot.

Nutritional Information:
Per serving:
150 calories
6 g fat
0.5 g saturated fat
5 g protein
22 g carbohydrate
4 g fiber
100 mg sodium


http://www.southbeachdiet.com/public/dailydish/dd_20061020.asp

[Demi]

SOUTH BEACH RECIPES INDEX


Links to some great South Beach Recipe sites:

ivillage exclusive: 10 Best South Beach Recipes (http://magazines.ivillage.com/goodhousekeeping/recipes/health/articles/0,,284497_633257,00.html)
Recipegal.com South Beach Recipes (http://www.recipegal.com/SouthBeachDiet/)
Southbeach.allrecipes.com (http://southbeach.allrecipes.com/default.asp)
KraftHealthyLiving.com - South Beach Recipes (http://www.kraftfoods.com/South_Beach_Diet/)
Prevention.com - South Beach Recipes (http://www.prevention.com/topic/0,5768,s1-4-86-186-0-0,00.html)
Foodgeeks.com - South Beach Recipes (http://foodgeeks.com/diets/southbeachdiet.phtml)
SouthBeachRecipes.com (http://www.southbeachrecipes.com/)




Recipe Index of Recipes in this thread:

(Recipes are sorted into categories, and the same recipe may be found in several categories in the index).



Soup/Appetisers:

Chrissi’s Spicy Meatball Soup (http://forum.lowcarber.org/showpost.php?p=6355779&postcount=56)
Demi’s Creamy Cauliflower Soup (http://forum.lowcarber.org/showpost.php?p=6404958&postcount=93)
Soupe au Pistou (http://forum.lowcarber.org/showpost.php?p=6411731&postcount=97)
Fluffybear’s Minestrone Soup (http://forum.lowcarber.org/showpost.php?p=6430569&postcount=104)




Chicken/Turkey Dishes:

Demi's South Beach Coconut Chicken (http://forum.lowcarber.org/showpost.php?p=6301637&postcount=2)
Thai Chicken Cakes (http://forum.lowcarber.org/showpost.php?p=6301685&postcount=3)
Yoghurt Spiced Chicken Breast (http://forum.lowcarber.org/showpost.php?p=6303649&postcount=9)
Ginger & Garlic Chicken with Pak Choi (http://forum.lowcarber.org/showpost.php?p=6307947&postcount=14)
Lemon-Tarragon Chicken Salad in Butter Lettuce Cups (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40)
Greens, Chicken, and Citrus Salad (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40)
Chrissi’s Spicy Turkey Balls (http://forum.lowcarber.org/showpost.php?p=6355779&postcount=56)
Baked Barbecue Chicken with South Beach Barbecue Sauce (http://forum.lowcarber.org/showpost.php?p=6358264&postcount=62
)
Warm Chicken Salad with Pine Nuts (http://forum.lowcarber.org/showpost.php?p=6361376&postcount=74
)
Demi’s Chili (http://forum.lowcarber.org/showpost.php?p=6361773&postcount=75)
Moroccan Grilled Chicken (http://forum.lowcarber.org/showpost.php?p=6366470&postcount=79)
Judy’s Turkey Chili (http://forum.lowcarber.org/showpost.php?p=6370763&postcount=81)




Fish Dishes:

Coconut Shrimp Curry (http://forum.lowcarber.org/showpost.php?p=6325201&postcount=31)
Mediterranean Tuna Salad (http://forum.lowcarber.org/showpost.php?p=6325619&postcount=32)
Tuna Salsa Salad (http://forum.lowcarber.org/showpost.php?p=6301834&postcount=4)
Thai Monkfish Lime and Coconut Stir-fry ( http://forum.lowcarber.org/showpost.php?p=6348294&postcount=46)
Tuna and Bean Salad (http://forum.lowcarber.org/showpost.php?p=6349485&postcount=48)
Grilled Salmon with Rosemary (http://forum.lowcarber.org/showpost.php?p=6358192&postcount=59
)
Autumn Fish Tagine (http://forum.lowcarber.org/showpost.php?p=6404674&postcount=92
)



Meat Dishes:

Tuscan Grilled Steak (http://forum.lowcarber.org/showpost.php?p=6303640&postcount=8)
Warm Beef Salad (http://forum.lowcarber.org/showpost.php?p=6358244&postcount=60)
Demi’s Chili (http://forum.lowcarber.org/showpost.php?p=6361773&postcount=75)
Garlic and Soy Grilled Pork Chops (http://forum.lowcarber.org/showpost.php?p=6364815&postcount=77)
Seakay’s Ground Beef Casserole (http://forum.lowcarber.org/showpost.php?p=6411367&postcount=95)
Braised Lamb with Flageolet Beans (http://forum.lowcarber.org/showpost.php?p=6411735&postcount=98)




Tofu/Vegetarian Dishes:

TLT (Tofu, Lettuce & Tomato Sandwich) (http://forum.lowcarber.org/showpost.php?p=6328309&postcount=33)
Tofu Cacciatore (http://forum.lowcarber.org/showpost.php?p=6349509&postcount=49)
Whole-Wheat Penne with Eggplant and Ricotta (http://forum.lowcarber.org/showpost.php?p=6358260&postcount=61)
Fresh Herb and Quinoa Salad With Garden Tomatoes (http://forum.lowcarber.org/showpost.php?p=6373642&postcount=82)




Sides/Vegetable Dishes:

Vegetable Quiche Cups To Go (http://forum.lowcarber.org/showpost.php?p=6328309&postcount=33)
Fluffybear’s Oriental Stir Fry (http://forum.lowcarber.org/showpost.php?p=6330687&postcount=34)
Fluffybear’s Ratatouille (http://forum.lowcarber.org/showpost.php?p=6330696&postcount=35)
Low Carb Spaghetti Squash Pancakes (http://forum.lowcarber.org/showpost.php?p=6305293&postcount=12)
Muffaletta Salad (http://forum.lowcarber.org/showpost.php?p=6331851&postcount=37)
Judy’s Stewed Zucchini (http://forum.lowcarber.org/showpost.php?p=6331851&postcount=51)
Roasted Eggplant with Lemon and Olive Oil (http://forum.lowcarber.org/showpost.php?p=6358267&postcount=64)
Baked Sweet Potato Fries (http://forum.lowcarber.org/showpost.php?p=6358268&postcount=65)
South Beach Cole Slaw (http://forum.lowcarber.org/showpost.php?p=6358270&postcount=66
)
Oven-Roasted Sweet Potatoes with Garlic & Rosemary (http://forum.lowcarber.org/showpost.php?p=6362070&postcount=76)
Carrot, Swede and Savoy Cabbage (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101)
Baba Ghanoush (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101)
Celeriac and Red Cabbage (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101)
Sweet Potato, Ginger and Chilli (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101)
Spinach & Cottage Cheese Fritters (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101)
Roast Fennel with Olive & Orange Stuffing (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101)
Couscous with Toasted Pistachios (http://forum.lowcarber.org/showpost.php?p=6431375&postcount=105)



Salads:

Lemon-Tarragon Chicken Salad in Butter Lettuce Cups (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40)
Greens, Chicken, and Citrus Salad (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40)
Mediterranean Tuna Salad (http://forum.lowcarber.org/showpost.php?p=6325619&postcount=32)
Tuna Salsa Salad (http://forum.lowcarber.org/showpost.php?p=6301834&postcount=4)
Muffaletta Salad (http://forum.lowcarber.org/showpost.php?p=6331851&postcount=37)
Tuna and Bean Salad (http://forum.lowcarber.org/showpost.php?p=6349485&postcount=48)
Roast butternut and peppers with onions (http://forum.lowcarber.org/showpost.php?p=6354505&postcount=55)
Spicy chicken and iceberg salad (http://forum.lowcarber.org/showpost.php?p=6354505&postcount=55)
Radicchio, avocado and courgette salad (http://forum.lowcarber.org/showpost.php?p=6354505&postcount=55)
Cannellini Bean Salad (http://forum.lowcarber.org/showpost.php?p=6358266&postcount=63
)
South Beach Cole Slaw (http://forum.lowcarber.org/showpost.php?p=6358270&postcount=66
)
Warm Chicken Salad with Pine Nuts (http://forum.lowcarber.org/showpost.php?p=6361376&postcount=74
)
Fresh Herb and Quinoa Salad With Garden Tomatoes (http://forum.lowcarber.org/showpost.php?p=6373642&postcount=82)
Miezimau’s Fresh Green Bean Salad with Tarragon Vinaigrette (http://forum.lowcarber.org/showpost.php?p=6381864&postcount=87)
Armand Salad (http://forum.lowcarber.org/showpost.php?p=6399260&postcount=90)



Sauces and Dressings:
How to make a Vinaigarette (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=53)




Snacks and Miscellaneous:

Crunchy Snack Ideas (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=38)
Savoury Crepe/Wrap (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=43)
Judy’s Salsa (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=51)
Grilled Pizza with Pesto, Tomatoes & Feta (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=52)
Foxgluv’s Simple Pancakes (http://forum.lowcarber.org/showpost.php?p=6381284&postcount=86
)




Breakfast Ideas:

Mango Smoothie (http://forum.lowcarber.org/showpost.php?p=6358280&postcount=69)
Pear Bran Muffins (http://forum.lowcarber.org/showpost.php?p=6358276&postcount=68
)
Frecklfluf’s Chocolate Strawberry Smoothie (http://forum.lowcarber.org/showpost.php?p=6360440&postcount=72
)
Sunrise Parfait (http://forum.lowcarber.org/showpost.php?p=6377985&postcount=84
)
Foxgluv’s Simple Pancakes (http://forum.lowcarber.org/showpost.php?p=6381284&postcount=86
)
Tammay’s Chocolate Tofu Smoothie (http://forum.lowcarber.org/showpost.php?p=6386304&postcount=88
)




Dessert/Sweet Treats:

Peanut Butter and Jelly Cookies (http://forum.lowcarber.org/showpost.php?p=6358273&postcount=67)
Pear Bran Muffins (http://forum.lowcarber.org/showpost.php?p=6358276&postcount=68
)
joesfolks Fruit Treats (http://forum.lowcarber.org/showpost.php?p=6358963&postcount=70
)
Apple and Almond Souffle (http://forum.lowcarber.org/showpost.php?p=6366463&postcount=78
)
Mocha Ricotta Crème (http://forum.lowcarber.org/showpost.php?p=6386796&postcount=89
)
Ricotta Cheesecake With Lemon Drizzle and Pine Nuts (http://forum.lowcarber.org/showpost.php?p=6406783&postcount=94
)
Vanilla Ricotta Crème (http://forum.lowcarber.org/showpost.php?p=6418229&postcount=102
)
Heavenly Lemon Mousse (http://forum.lowcarber.org/showpost.php?p=6422711&postcount=103
)




Great Tips and Ideas:
How to make a Vinaigarette (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=53)






Please remember:
FORUM RULES WITH REGARD TO POSTING RECIPES:
Recipes may only be posted if they do not violate copyright. This applies to most cookbooks. If you found the recipe elsewhere on the internet, be sure it would not be a violation of copyright to post it. If in doubt, post a link instead. If it's a recipe that you have used and tweaked enough to make it your own, that's okay to post, but it would be a generous gesture to credit the source of inspiration. If it's your own invention, then it's not a problem.
http://forum.lowcarber.org/showthread.php?t=163749

[Demi]

From today's South Beach (free edition) email newsletter:



Shrimp Salad in Cucumber Cups

Phase 1

Makes 2 (4-piece) servings Prep Time: 15 minutes
Cook Time: 5 minutes

Light and elegant, this simple starter is sure to impress your special dining partner. The flavorful liquid from the artichoke hearts is the secret ingredient here.

Ingredients
1 1/4 cups water
10 whole peppercorns
1 (1/4-inch-thick) lemon slice
1 bay leaf
8 medium shrimp, peeled and deveined
4 marinated artichoke heart quarters, roughly chopped, plus
1 teaspoon of the liquid
1 tablespoon fresh lemon juice
1 tablespoon chopped fresh basil
2 medium (8-inch) cucumbers

Directions
Bring water, peppercorns, lemon slice, and bay leaf to a simmer in a small saucepan over medium-high heat; simmer for 1 minute. Add shrimp, cover pan, and remove pan from heat. Let shrimp sit in poaching liquid until opaque and cooked through, 3 to 4 minutes. Transfer shrimp to a cutting board and roughly chop.

Place shrimp in a medium bowl; add artichoke hearts and the 1 teaspoon liquid, lemon juice, and basil; stir to combine. Using a sharp knife, trim ends of cucumbers. Cut each cucumber crosswise into 4 pieces, each about 2 inches long. Cut straight sides down each piece to square it, leaving the peel intact just at the corners.

Using a melon baller, cut a small cup, about 1 inch deep, into each cucumber piece. Fill each cup with 2 tablespoons of shrimp mixture and serve.

Nutritional Information:
Per serving:
80 calories
2.5 g fat
0 g saturated fat
7 g protein
9 g carbohydrate
3 g fiber
160 mg sodium

MAKE-AHEAD: Cucumbers can be cut, wrapped in plastic wrap, and refrigerated up to 8 hours in advance. Shrimp mixture can also be prepared up to 8 hours ahead and refrigerated in a covered container; bring to room temperature and fill cups just before serving.

[Demi]

From today's South Beach (free edition) email newsletter:


Asian Chicken Salad Wraps
Serves 4
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 substitute 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.

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






If, like me, you have a problem with wheat, I suggest that instead of shredding the romaine lettuce, you keep the leaves whole and use them as wraps instead of the suggested tortillas.

[seakay219]

Chicken Chili

1 lb. dried navy beans rinsed
6 cups chicken broth
2 cloves minced garlic
2 large onions, chopped, divided use
1 tsp. olive oil
2 tsp. cumin
1 tsp. oregano
1/2 tsp. red pepper
1/8 tsp. ground cloves
1 lb. diced chicken (cooked)
2 small cans green chilies

Combine beans, broth, 1 of the chopped onions, and garlic. Bring to a boil, reduce heat, and simmer 1 hour.

In a small skillet, heat olive oil, add the other onion, and cook until tender. Add the spices and cook 1 minute. Add this to the beans.

Cover and cook 1 to 1 1/2 hours or until beans are tender. Add more chicken broth as needed.

Add chicken and chilies, and cook for another 20 minutes.


**My Aunt gave me this recipe today. I tried some at her house and it was very very good. It was spicy and good comfort food for a cold rainy day. I did only eat 1 cup of it, very filling. :)

[Demi]

From today's South Beach (free edition) email newsletter:

The South Beach Diet® is a plan that works because it emphasizes delicious and healthy foods — like lean proteins (such as skinless chicken breast, lean beef, and seafood), nutrient-dense vegetables and fruits, fiber-rich whole grains, and healthy fats, such as extra-virgin olive and canola oils — prepared with lots of flavor. Thanks to the variety, you won't get bored — and you'll always feel satisfied. With the South Beach Diet® lifestyle, you don't have to give up the foods you enjoy — even when it comes to holiday meals and entertaining.

Now, it's easier than ever to incorporate the healthy eating principles of the South Beach Diet® while celebrating with friends and family with The South Beach Diet® Parties & Holidays Cookbook.

One example is the Grilled Shrimp With Chipotle Dip recipe. "I think the Grilled Shrimp With Chipotle Dip is fantastic — just the spice, the flavor, the liveliness of it is incredible," says Thomas Connell, Executive Chef at the Ritz-Carlton, South Beach, and a fan of the South Beach Diet® lifestyle. Try this recipe at your next party!


Grilled Shrimp With Chipotle Dip

Phase 1

Makes 8 (3-piece) servings and 2 cups dip

Prep Time: 20 minutes
Marinating Time: At least 1 hour
Cook Time: 10 minutes

Smoky chipotle peppers create a delicious dip that's even more flavorful after it sits in the fridge for a few hours or overnight. The chilies vary in heat and mellow as the dip sits, so taste before serving and adjust the amount of spice, if necessary. Canned chipotles are available in supermarkets or ethnic grocers; they come in adobo, a thick, piquant sauce made from ground chilies, vinegar, and herbs.

Ingredients
Shrimp
3 tablespoons fresh lime juice
2 tablespoons extra-virgin olive oil
1/4 cup chopped fresh cilantro
3 scallions, chopped
2 garlic cloves, minced
Salt
24 medium shrimp, peeled and deveined

Chipotle Dip
1 1/2 cups nonfat or low-fat plain yogurt
1/3 cup reduced-fat sour cream
1-2 canned chipotle chilies in adobo
1 tablespoon fresh lime juice
Salt

Directions
For the shrimp: Combine lime juice, oil, cilantro, scallions, garlic, and a pinch of salt in a resealable plastic bag. Add shrimp and toss to coat. Marinate in the refrigerator at least 1 hour or up to 8 hours, turning occasionally.

For the chipotle dip: While shrimp are marinating, purée yogurt, sour cream, chilies, and lime juice in a food processor or blender; adjust heat by adding some of the adobo sauce from the can, if desired. Add salt to taste. Cover and refrigerate until ready to serve.

Heat a grill or grill pan to medium-high. Drain marinade from shrimp and discard. Working in batches, if necessary, grill shrimp until just opaque, about 3 minutes per side. Serve warm or at room temperature with dip.

Nutritional Information:
Per serving (with 4 tablespoons dip):
90 calories
5 g fat
1.5 g saturated fat
6 g protein
6 g carbohydrate
0 g fiber
65 mg sodium

MAKE-AHEAD: Dip is even better when made 1 day in advance. Refrigerate in a covered container, then whisk and adjust flavors before serving, if necessary. Shrimp can be marinated up to 8 hours ahead and cooked just before guests arrive.

[Demi]

From today's South Beach (free edition) email newsletter:


Tomato and Leek Frittata

Phase 1

Serves 8

Description
A hearty frittata is one of our favorite dishes for entertaining, since you can serve it warm or at room temperature. A large, nonstick, ovenproof skillet is a must for this recipe.

Tip: Leeks can be gritty, so they need to be washed thoroughly. To dislodge the dirt, put the sliced leeks in a colander and rub vigorously under cold running water.

Ingredients
2 teaspoons extra-virgin olive oil
2 medium leeks, cleaned and thinly sliced (white parts only)
1 tablespoon fresh thyme leaves
8 large eggs
3/4 cup fat-free milk
Salt and black pepper
3/4 cup white cheddar cheese, shredded
2 small (1 pound) ripe tomatoes, thinly sliced crosswise

Instructions
1. Preheat oven to 350°F. Warm oil in 10-inch nonstick ovenproof skillet over medium heat. Add leeks; cook 8 minutes, until softened, stirring. Reduce heat to medium-low.

2. In medium bowl, whisk thyme leaves, eggs, milk, salt, and pepper. Stir in cheese. Pour over leek mixture in skillet. Gently lift up leek mixture to coat bottom of pan. Arrange tomato slices in overlapping pattern on top. Cook 8 minutes, until sides are set, but mixture is still loose on top. Transfer to oven, cook 10 minutes, until center is cooked through and tomatoes lightly browned. Remove from oven; run a rubber spatula around edges and underneath to loosen frittata from skillet. Slide onto serving platter. Cut into wedges.

Nutritional Information:
123 calories
8 g total fat (3 g sat)
215 mg cholesterol
5 g carbohydrate
9 g protein
1 g fiber
129 mg sodium

[Demi]

This is my version of the classic Latin American dish, Ceviche (http://en.wikipedia.org/wiki/Ceviche)


Suitable for Phase 2
Serves 4 as a starter or 2 as a main course*

250g (8oz) thick fresh white fish, filleted and skinned
12 large prawns, optional
Juice from a large lemon or lime
1 ripe but firm avocado* (only use ½ an avocado if serving as a main course for 2)
2 large firm tomatoes
Small red onion, finely chopped
Juice of ½ lime
A few drops of Tabasco (or other hot pepper sauce)
1 tbsp fresh coriander leaves, finely chopped
Rocket leaves (arugula), several large handfuls

Cut the fish into bite-sized pieces and then place in a bowl. Add the juice from the large lemon or lime and toss gently. Cover and then chill for at least 3 hours (preferably overnight), turning occasionally. It will turn completely white, as if it has been cooked.

At least an hour before serving, skin the tomatoes by pouring boiling water over them, leaving for exactly 1 minute before draining and then peeling the skins off when they're cool enough to handle. Cut each tomato in half and then scoop out the seeds and discard. Chop the tomato flesh into small dice, as finely as possible. Then halve the avocado, remove the stone, cut each half into 4 and peel off the skin. Chop the avocado into minutely small dice, and do the same with the onion. Finally, combine everything together in a bowl, adding the juice of half the lime, the coriander, chopped, and a few drops of Tabasco.

Drain the marinated fish and add to the mixture. Return to the fridge to chill for a further hour to allow the flavours to develop.

To serve, divide the rocket leaves between four small plates (or 2 larger ones if serving as a main course). Pile the fish mixture on top and then arrange the prawns on top if required.

[Camelle217]

"Carmel" Apple Dip

2 oz, low fat cream cheese
2 t. splenda brown sugar
1/4 t. vanilla

stir until smooth and creamy. Use as a dip for apples.

YUMMMMMMMMMMY! I was craving some carmel apple dip today, and decided to try this little concoction... and low and behold DELISH!

[Demi]

Thought that I'd share this interesting article here:

Slow down with a quick roast (http://www.telegraph.co.uk/wine/main.jhtml?xml=/wine/2006/10/28/edxanthe28.xml&page=1)

Not only is it an informative article about fast-baked food, but there are several really good, South Beach-friendly, recipes included (just skip over the bit about puddings!).

Quick-roast poussin with lemon, sweet potato and red onions
Lamb burger with oregano, cumin and vine tomatoes
Cod with courgettes, brown butter and capers

With regard to the potatoes used with the Lamb Burger, you can easily substitute them with slices of sweet potato, swede (rutabago), celeriac etc.

I'm sure that you could easily substitute the cod with some other white fish if you prefer, and use olive oil instead of butter.

[boopiee]

I made Oven-Roasted Sweet Potatoes with Garlic & Rosemary as part of our Sunday lunch today, and they were absolutely delicious.

I followed this recipe (http://www.deliaonline.com/recipes/oven-roasted-potatoes-with-garlic-and-rosemary,1322,RC.html) by Delia Smith, but used the sweet potatoes in place of the new potatoes.

These look really good; do you bake the same amount of time? I was thinking white potatoes take longer to cook than sweet? ....or am I wrong?

[Demi]

These look really good; do you bake the same amount of time? I was thinking white potatoes take longer to cook than sweet? ....or am I wrong?
Yes, I bake them exactly the same amount of time. If you were baking them whole, then sweet potatoes wouldn't take as long as white potatoes.

[Demi]

From today's South Beach (free edition) email newsletter:



Savory Egg, Ham, and Cheese Crepes

Phase 2

Serves 4

Description
If a wheat or gluten allergy won't usually allow you to enjoy crepes, then this delicious breakfast dish is for you! Chickpea flour — a nonwheat, gluten-free flour made from ground dried chickpeas — creates filling, protein- and iron-rich crepes that are just as tasty as they are nutritious. Look for the flour in your health food store. If you have some fresh herbs on hand, add a chopped tablespoon or two just before rolling up the crepes.

Ingredients

Crepe Batter:

1/3 cup chickpea flour
1/3 cup 1 percent milk
1 tablespoon plus 1 1/2 teaspoons warm water
1 large egg
1 tablespoon plus 1 1/2 teaspoons canola oil
1/8 teaspoon freshly ground black pepper

Crepes:

2 teaspoons canola oil, divided
4 (1-ounce) slices low-fat, low-sodium boiled or smoked ham (not honey glazed)
4 (3/4-ounce) slices reduced-fat Swiss cheese
4 large eggs, lightly beaten
Salt and freshly ground black pepper

Instructions
For the crepe batter: Purée flour, milk, water, egg, oil, salt, and pepper in a blender until smooth, about 1 minute. Set aside to rest for 15 minutes.

For the crepes: Heat 1 teaspoon of the oil in an 8-inch nonstick skillet or crepe pan over medium heat. Add 2 tablespoons of the batter, tilting the pan so that batter forms a thin layer. Cook until edges begin to brown, about 1 minute. Carefully flip the crepe over and cook until golden on the bottom, about 1 more minute. Transfer crepe, golden-side down, to a plate. Without adding any additional oil, repeat with remaining batter, stacking crepes, to make all 4 crepes.


Lay each crepe, golden-side down, on a serving plate. Top each with 1 ham slice and 1 cheese slice.

Season eggs with salt and pepper. Heat remaining oil in a nonstick skillet over medium-high heat. Add eggs and stir occasionally until set, about 2 minutes. Divide eggs among prepared crepes, roll up, and serve.

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

Nutritional Information:
270 calories
16 g total fat (3.5 g sat)
9 g carbohydrate
20 g protein
1 g fiber
530 mg sodium

[Demi]

http://static.deliaonline.com/images/originals/h3024-hungarian-goulash-22492.jpg

I made Delia Smith's Braised Beef Goulash with Smoked Pimenton (http://www.deliaonline.com/recipes/braised-beef-goulash-with-smoked-pimenton,820,RC.html) for dinner this evening. To make it a South Beach-friendly recipe, just leave out the flour and the sour cream. Delicious!

[seakay219]

I found this recipe for Cream of Broccoli soup and made it SB friendly. It turned out pretty good....

1/4 c chopped onion
1 tbsp butter
1 pkg ff or 1/3 less fat cream cheese (I used ff) .. cubed
1 cup ff evaporated milk
1 1/2 cups ff chicken broth
1 lb frozen chopped broccoli (cooked, drained and chopped fine)
1/2 tsp lemon juice
s & p to taste

Saute onions in butter for about 2 or 3 min. Add milk and cream cheese. Stir over low heat until cream cheese has melted. Add chicken broth, broccoli, lemon juice and salt/pepper. Stir and let simmer for approx. 30 min.

serving size: 1 cup

Phase 2 recipe

[Judynyc]

http://static.deliaonline.com/images/originals/h3024-hungarian-goulash-22492.jpg

I made Delia Smith's Braised Beef Goulash with Smoked Pimenton (http://www.deliaonline.com/recipes/braised-beef-goulash-with-smoked-pimenton,820,RC.html) for dinner this evening. To make it a South Beach-friendly recipe, just leave out the flour and the sour cream. Delicious!


Why leave out the sour cream ...do you not have reduced fat sour cream over there?

[Judynyc]

Tomato Basil Chicken stew

ingredients4 tablespoons extra-virgin olive oil (EVOO), plus some for drizzling
4 chicken breasts, pounded out and cut into bite-sized pieces
Salt and freshly ground black pepper
4 cloves garlic
2 large onions, thinly sliced
1 teaspoon red pepper flakes
1 28-ounce can chunky tomatoes
1 quart chicken stock
1 cup basil, chopped
1 lb sliced mushrooms
2 chopped zucchinis


Heat a large pot over medium-high heat with 2 tablespoons of EVOO, 2 turns of the pan. Season the chicken with salt and pepper and add to pot. Cook for about 3-4 minutes, or until just cooked through. Remove from the pot and set aside. Add the other 2 tablespoons of EVOO along with the chopped garlic, onions and red pepper flakes.


Cook for about 3-4 minutes. Add tomatoes and the stock, bring to a simmer and cook for about 3-4 minutes. Add chicken back to the pot and cook for 2-3 minutes. Add the chopped basil and stir to combine.

Yields 4 servings
aired on: november 9, 2006

http://www.rachaelrayshow.com/?q=re...parmigiano-soup

This recipe I did without the bread that it had originally. I also did add in 3 skinless and boneless thighs cuz I love the dark meat. :yum: Instead of the bread, I added in mushrooms and zucchini.

It is delish!!! :yum: :yum: :yum: a 3 yummer for sure!!

This recipe is legal for phase I. :thup:

[Demi]

Taken from yesterday's South Beach (free edition) email newsletter:


A Phase 1 Treat for Your Thanksgiving Feast

If you're following the South Beach Diet®, you know there will be plenty of good foods — like lean turkey meat and roasted or steamed vegetables — to choose from at the Thanksgiving table. You can also enjoy your traditional holiday favorites — but with a twist. For example, try Surprise South Beach Diet® Mashed "Potatoes." Made from pureed cauliflower, they taste like the real thing (as the name implies). Remember, the South Beach Diet® lifestyle, is about choosing delicious, nutrient-dense foods that satisfy your appetite while keeping cravings at bay — so these fit right in.

Below is the original recipe, but feel free to get creative. Like potatoes, cauliflower is great for taking on flavors, so try vamping up this South Beach Diet® staple — and create a sensational holiday side dish — with the addition of roasted garlic, horseradish, or a touch of chipotle peppers.



Surprise South Beach Diet® Mashed Potatoes

Phase 1

Serves 2

Ingredients
2 cups cauliflower florets
1/2 ounce butter-flavored spray
1/2 ounce fat-free half-and-half
Pinch salt
Pinch freshly ground black pepper

Instructions
Steam or microwave the cauliflower until soft. Puree in a food processor, adding the butter spray and the half-and-half to taste. Season with salt and pepper.

Nutritional Information:
81 calories
6 g total fat (2 g sat)
4 mg cholesterol
5 g carbohydrate
2 g protein
3 g fiber
82 mg sodium


http://www.southbeachdiet.com/public/dailydish/dd_20061117.asp

[Demi]

SOUTH BEACH RECIPES INDEX


Links to some great South Beach Recipe sites:

ivillage exclusive: 10 Best South Beach Recipes (http://magazines.ivillage.com/goodhousekeeping/recipes/health/articles/0,,284497_633257,00.html)
Recipegal.com South Beach Recipes (http://www.recipegal.com/SouthBeachDiet/)
Southbeach.allrecipes.com (http://southbeach.allrecipes.com/default.asp)
KraftHealthyLiving.com - South Beach Recipes (http://www.kraftfoods.com/South_Beach_Diet/)
Prevention.com - South Beach Recipes (http://www.prevention.com/topic/0,5768,s1-4-86-186-0-0,00.html)
Foodgeeks.com - South Beach Recipes (http://foodgeeks.com/diets/southbeachdiet.phtml)
SouthBeachRecipes.com (http://www.southbeachrecipes.com/)


Links to some great threads giving advice, tips and ideas to help with eating the South Beach way:

South Beach Super Foods ( http://forum.lowcarber.org/showpost.php?p=6435769&postcount=1)
Seasonal Eating ( http://forum.lowcarber.org/showthread.php?t=306092)




Recipe Index of Recipes in this thread:

(Recipes are sorted into categories, and the same recipe may be found in several categories in the index).



Soup/Appetisers:

Chrissi’s Spicy Meatball Soup (http://forum.lowcarber.org/showpost.php?p=6355779&postcount=56)
Demi’s Creamy Cauliflower Soup (http://forum.lowcarber.org/showpost.php?p=6404958&postcount=93)
Soupe au Pistou (http://forum.lowcarber.org/showpost.php?p=6411731&postcount=97)
Fluffybear’s Minestrone Soup (http://forum.lowcarber.org/showpost.php?p=6430569&postcount=104)
Shrimp Salad in Cucumber Cups (http://forum.lowcarber.org/showpost.php?p=6434395&postcount=107)
Demi’s Ceviche (http://forum.lowcarber.org/showpost.php?p=6445109&postcount=112)
Cream of Broccoli Soup (http://forum.lowcarber.org/showpost.php?p=6469770&postcount=119)




Chicken/Turkey Dishes:

Demi's South Beach Coconut Chicken (http://forum.lowcarber.org/showpost.php?p=6301637&postcount=2)
Thai Chicken Cakes (http://forum.lowcarber.org/showpost.php?p=6301685&postcount=3)
Yoghurt Spiced Chicken Breast (http://forum.lowcarber.org/showpost.php?p=6303649&postcount=9)
Ginger & Garlic Chicken with Pak Choi (http://forum.lowcarber.org/showpost.php?p=6307947&postcount=14)
Lemon-Tarragon Chicken Salad in Butter Lettuce Cups (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40)
Greens, Chicken, and Citrus Salad (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40)
Chrissi’s Spicy Turkey Balls (http://forum.lowcarber.org/showpost.php?p=6355779&postcount=56)
Baked Barbecue Chicken with South Beach Barbecue Sauce (http://forum.lowcarber.org/showpost.php?p=6358264&postcount=62
)
Warm Chicken Salad with Pine Nuts (http://forum.lowcarber.org/showpost.php?p=6361376&postcount=74
)
Demi’s Chili (http://forum.lowcarber.org/showpost.php?p=6361773&postcount=75)
Moroccan Grilled Chicken (http://forum.lowcarber.org/showpost.php?p=6366470&postcount=79)
Judy’s Turkey Chili (http://forum.lowcarber.org/showpost.php?p=6370763&postcount=81)
Asian Chicken Salad Wraps (http://forum.lowcarber.org/showpost.php?p=6437605&postcount=108)
Seakay’s Aunt’s Chicken Chili (http://forum.lowcarber.org/showpost.php?p=6440217&postcount=109)
Quick-roast poussin with lemon, sweet potato and red onions (http://forum.lowcarber.org/showpost.php?p=6449793&postcount=114)
Tomato & Basil Chicken Stew (http://forum.lowcarber.org/showpost.php?p=6470253&postcount=121)



Fish Dishes:

Coconut Shrimp Curry (http://forum.lowcarber.org/showpost.php?p=6325201&postcount=31)
Mediterranean Tuna Salad (http://forum.lowcarber.org/showpost.php?p=6325619&postcount=32)
Tuna Salsa Salad (http://forum.lowcarber.org/showpost.php?p=6301834&postcount=4)
Thai Monkfish Lime and Coconut Stir-fry ( http://forum.lowcarber.org/showpost.php?p=6348294&postcount=46)
Tuna and Bean Salad (http://forum.lowcarber.org/showpost.php?p=6349485&postcount=48)
Grilled Salmon with Rosemary (http://forum.lowcarber.org/showpost.php?p=6358192&postcount=59
)
Autumn Fish Tagine (http://forum.lowcarber.org/showpost.php?p=6404674&postcount=92
)
Grilled Shrimp with Chipotle Dip (http://forum.lowcarber.org/showpost.php?p=6440909&postcount=110)
Demi’s Ceviche (http://forum.lowcarber.org/showpost.php?p=6445109&postcount=112)
Cod with courgettes, brown butter and capers (http://forum.lowcarber.org/showpost.php?p=6449793&postcount=114)



Meat Dishes ~ Beef/Lamb/Pork:

Tuscan Grilled Steak (http://forum.lowcarber.org/showpost.php?p=6303640&postcount=8)
Warm Beef Salad (http://forum.lowcarber.org/showpost.php?p=6358244&postcount=60)
Demi’s Chili (http://forum.lowcarber.org/showpost.php?p=6361773&postcount=75)
Garlic and Soy Grilled Pork Chops (http://forum.lowcarber.org/showpost.php?p=6364815&postcount=77)
Seakay’s Ground Beef Casserole (http://forum.lowcarber.org/showpost.php?p=6411367&postcount=95)
Braised Lamb with Flageolet Beans (http://forum.lowcarber.org/showpost.php?p=6411735&postcount=98)
Lamb burger with oregano, cumin and vine tomatoes (http://forum.lowcarber.org/showpost.php?p=6449793&postcount=114)
Braised Beef Goulash with Smoked Pimenton (http://forum.lowcarber.org/showpost.php?p=6465075&postcount=118)



Egg-based Dishes:

Tomato & Leek Frittata (http://forum.lowcarber.org/showpost.php?p=6443771&postcount=111)
Savoury Crepe/Wrap (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=43)



Tofu/Vegetarian Dishes:

TLT (Tofu, Lettuce & Tomato Sandwich) (http://forum.lowcarber.org/showpost.php?p=6328309&postcount=33)
Tofu Cacciatore (http://forum.lowcarber.org/showpost.php?p=6349509&postcount=49)
Whole-Wheat Penne with Eggplant and Ricotta (http://forum.lowcarber.org/showpost.php?p=6358260&postcount=61)
Fresh Herb and Quinoa Salad With Garden Tomatoes (http://forum.lowcarber.org/showpost.php?p=6373642&postcount=82)



Sides/Vegetable Dishes:

Vegetable Quiche Cups To Go (http://forum.lowcarber.org/showpost.php?p=6328309&postcount=33)
Fluffybear’s Oriental Stir Fry (http://forum.lowcarber.org/showpost.php?p=6330687&postcount=34)
Fluffybear’s Ratatouille (http://forum.lowcarber.org/showpost.php?p=6330696&postcount=35)
Low Carb Spaghetti Squash Pancakes (http://forum.lowcarber.org/showpost.php?p=6305293&postcount=12)
Muffaletta Salad (http://forum.lowcarber.org/showpost.php?p=6331851&postcount=37)
Judy’s Stewed Zucchini (http://forum.lowcarber.org/showpost.php?p=6331851&postcount=51)
Roasted Eggplant with Lemon and Olive Oil (http://forum.lowcarber.org/showpost.php?p=6358267&postcount=64)
Baked Sweet Potato Fries (http://forum.lowcarber.org/showpost.php?p=6358268&postcount=65)
South Beach Cole Slaw (http://forum.lowcarber.org/showpost.php?p=6358270&postcount=66
)
Oven-Roasted Sweet Potatoes with Garlic & Rosemary (http://forum.lowcarber.org/showpost.php?p=6362070&postcount=76)
Carrot, Swede and Savoy Cabbage (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101)
Baba Ghanoush (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101)
Celeriac and Red Cabbage (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101)
Sweet Potato, Ginger and Chilli (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101)
Spinach & Cottage Cheese Fritters (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101)
Roast Fennel with Olive & Orange Stuffing (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101)
Couscous with Toasted Pistachios (http://forum.lowcarber.org/showpost.php?p=6431375&postcount=105)
Surprise South Beach Diet® Mashed Potatoes (http://forum.lowcarber.org/showpost.php?p=6472964&postcount=122)



Salads:

Lemon-Tarragon Chicken Salad in Butter Lettuce Cups (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40)
Greens, Chicken, and Citrus Salad (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40)
Mediterranean Tuna Salad (http://forum.lowcarber.org/showpost.php?p=6325619&postcount=32)
Tuna Salsa Salad (http://forum.lowcarber.org/showpost.php?p=6301834&postcount=4)
Muffaletta Salad (http://forum.lowcarber.org/showpost.php?p=6331851&postcount=37)
Tuna and Bean Salad (http://forum.lowcarber.org/showpost.php?p=6349485&postcount=48)
Roast butternut and peppers with onions (http://forum.lowcarber.org/showpost.php?p=6354505&postcount=55)
Spicy chicken and iceberg salad (http://forum.lowcarber.org/showpost.php?p=6354505&postcount=55)
Radicchio, avocado and courgette salad (http://forum.lowcarber.org/showpost.php?p=6354505&postcount=55)
Cannellini Bean Salad (http://forum.lowcarber.org/showpost.php?p=6358266&postcount=63
)
South Beach Cole Slaw (http://forum.lowcarber.org/showpost.php?p=6358270&postcount=66
)
Warm Chicken Salad with Pine Nuts (http://forum.lowcarber.org/showpost.php?p=6361376&postcount=74
)
Fresh Herb and Quinoa Salad With Garden Tomatoes (http://forum.lowcarber.org/showpost.php?p=6373642&postcount=82)
Miezimau’s Fresh Green Bean Salad with Tarragon Vinaigrette (http://forum.lowcarber.org/showpost.php?p=6381864&postcount=87)
Armand Salad (http://forum.lowcarber.org/showpost.php?p=6399260&postcount=90)



Sauces and Dressings:

Vinaigarette (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=53)



Snacks and Miscellaneous:

Crunchy Snack Ideas (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=38)
Savoury Crepe/Wrap (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=43)
Judy’s Salsa (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=51)
Grilled Pizza with Pesto, Tomatoes & Feta (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=52)
Foxgluv’s Simple Pancakes (http://forum.lowcarber.org/showpost.php?p=6381284&postcount=86
)
Savory Egg, Ham & Cheese Crepes (http://forum.lowcarber.org/showpost.php?p=6455347&postcount=117
)




Breakfast Ideas:

Mango Smoothie (http://forum.lowcarber.org/showpost.php?p=6358280&postcount=69)
Pear Bran Muffins (http://forum.lowcarber.org/showpost.php?p=6358276&postcount=68
)
Frecklfluf’s Chocolate Strawberry Smoothie (http://forum.lowcarber.org/showpost.php?p=6360440&postcount=72
)
Sunrise Parfait (http://forum.lowcarber.org/showpost.php?p=6377985&postcount=84
)
Foxgluv’s Simple Pancakes (http://forum.lowcarber.org/showpost.php?p=6381284&postcount=86
)
Tammay’s Chocolate Tofu Smoothie (http://forum.lowcarber.org/showpost.php?p=6386304&postcount=88
)



Desserts/Sweet Treats:

Peanut Butter and Jelly Cookies (http://forum.lowcarber.org/showpost.php?p=6358273&postcount=67)
Pear Bran Muffins (http://forum.lowcarber.org/showpost.php?p=6358276&postcount=68
)
joesfolks Fruit Treats (http://forum.lowcarber.org/showpost.php?p=6358963&postcount=70
)
Apple and Almond Souffle (http://forum.lowcarber.org/showpost.php?p=6366463&postcount=78
)
Mocha Ricotta Crème (http://forum.lowcarber.org/showpost.php?p=6386796&postcount=89
)
Ricotta Cheesecake With Lemon Drizzle and Pine Nuts (http://forum.lowcarber.org/showpost.php?p=6406783&postcount=94
)
Vanilla Ricotta Crème (http://forum.lowcarber.org/showpost.php?p=6418229&postcount=102
)
Heavenly Lemon Mousse (http://forum.lowcarber.org/showpost.php?p=6422711&postcount=103
)
”Carmel” Apple Dip (http://forum.lowcarber.org/showpost.php?p=6446046&postcount=113
)




Great Tips and Ideas:

How to make a Vinaigarette (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=53)
Slow down to a quick roast (http://www.telegraph.co.uk/wine/main.jhtml?xml=/wine/2006/10/28/edxanthe28.xml&page=1)








Please remember:
FORUM RULES WITH REGARD TO POSTING RECIPES:
Recipes may only be posted if they do not violate copyright. This applies to most cookbooks. If you found the recipe elsewhere on the internet, be sure it would not be a violation of copyright to post it. If in doubt, post a link instead. If it's a recipe that you have used and tweaked enough to make it your own, that's okay to post, but it would be a generous gesture to credit the source of inspiration. If it's your own invention, then it's not a problem.
http://forum.lowcarber.org/showthread.php?t=163749

[Demi]

Taken from yesterday's South Beach (free edition) email newsletter:


Speedy Fajita Salad

Phase 1

Serves 4

Description
A Mexican favorite, made super-quick since the meat's already cooked. Serve with warmed whole-wheat flour tortillas to make this Phase 1 dish a Phase 2 meal.

Ingredients
1 tablespoon prepared taco seasoning
10-12 ounces cooked roast beef, thinly sliced
2 teaspoons extra-virgin olive oil, divided
1/2 large red bell pepper, thinly sliced
4 cups chopped romaine lettuce
1 cup chopped beefsteak tomatoes
1/4-1/2 cup diced red onion
3 tablespoons fresh lime juice
1/4 cup chopped fresh cilantro or Italian parsley leaves
1/4 cup shredded reduced-fat Monterey Jack cheese

Instructions
1. In medium bowl, combine taco seasoning and beef slices; toss to coat.

2. Warm 1 teaspoon of the oil in large nonstick skillet over medium-low heat. Add pepper slices; cook 4 minutes, until softened and lightly charred, stirring often. Add beef slices, cook to warm through, stirring.

3. Chop lettuce, tomatoes, and onion; place in large serving bowl. Toss with remaining 2 teaspoons olive oil and lime juice. Top salad with warm beef/pepper mixture. Sprinkle with cheese and cilantro. Serve immediately (with tortillas, for Phase 2 or 3).

Nutritional Information:
270 calories
11 g total fat (3.5 g sat)
70 mg cholesterol
12 g carbohydrate
28 g protein
3 g fiber
270 mg sodium

[sublime]

Hey everyone, looking for slow cooker recipes, can you point me in the right direction? Theres a lot links and it will take me a while to look through all of them. Thanks!!!

[Demi]

I've been meaning to post this recipe here for a while. It's my version of an M&S 'Ready Meal' from their Eat Well! range.





Sweet Peppers with Seafood and Rocket

Serves 1


1 Romano (Italian) Sweet Pepper – see below
50g (2oz) Cod, or other firm fleshed fish, cut into small cubes
6 Scallops (small)
6 King Prawns
6 Cherry (Grape) Tomatoes, cut in half
Rocket (Arugula)
1 tbsp EV Olive Oil
Garlic clove
1 tbsp Lemon Juice
1 tbsp chopped Parsley


Cut the pepper in half lengthways, and remove the seeds and core. Place on an oiled baking dish. Line the pepper halves with the rocket, then add the cubed fish, scallops, and tomatoes until the peppers are full, and then place the prawns on the top. Cover with foil and then bake in a pre-heated oven (200C/400F/Gas 6) for 20 minutes.

While the peppers are cooking, put the olive oil and lemon juice in a bowl, along with the chopped parsley. Crush the garlic clove, and add that. Whisk well.

After 20 minutes, take the peppers out of the oven and remove the foil. Drizzle the oil mixture over the seafood and return to the oven for a further 10 minutes.






Romano pepper (aka Italian Sweet Pepper)
A long, narrow bright red fresh pepper, weighing around 100g (4oz), with a sweet-flavoured flesh and a tender skin.
You can see what they look like here (http://www.all-creatures.org/recipes/i-pepper-redital.html)

A red (Bell) pepper can be used as a substitute

[Demi]

http://static.deliaonline.com/images/originals/oven-roasted-winter-veg-230-27163.jpg


Oven-roasted Winter Vegetables (http://www.deliaonline.com/recipes/oven-roasted-winter-vegetables,1365,RC.html) is a fabulous SB-friendly dish to serve this time of the year. You can easily mix it up a little and make your own vegetable combinations

[Demi]

http://static.deliaonline.com/images/originals/ma017-oven-roast-ratatouill-19641.jpg

Oven-roasted Ratatouille (http://www.deliaonline.com/recipes/oven-roasted-ratatouille,986,RC.html)

[Demi]

This is a great South Beach-friendly recipe:

Chicken & Watercress Dumplings with Miso Broth (http://www.waitrose.com/food_drink/recipes/recipesearch/recipe/0502062-r04.asp)

[surfer376]

Sublime -here's some slow cooker recipes

http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=17867&sid=e648ca831af7d0c21259b256d55fd7f3

Chari

[Demi]

From today's South Beach (free edition) email newsletter:


Chocolate-Stuffed Steamed Pears

Phases 2 and 3

Serves 2

Description
A chocolate filling transforms sweet, juicy, fiber-rich pears from a nutrient-dense fruit to a devilish dessert.

Ingredients
2 ripe Bartlett pears, washed
10 semisweet chocolate chips


Instructions
Slice the top off each pear, slightly above the widest part. Using a melon-ball scoop or a small spoon, remove the cores from the bottom halves of the pears. Fill the hollowed pear bottoms with 5 chocolate chips each. Place the pear tops back on the bottoms.

Stand each pear upright in an ovenproof custard cup. Set the cups in a medium saucepan and add 1 inch of water to the pan. Bring the water to a simmer over medium heat. Cover the pan and steam the pears for about 20 minutes, until translucent. Serve hot.

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

[icemanjs4]

I have to add a recipe because it's too good not to share.

Whole Berry Cranberry sauce with Peaches. This is delicious on it's own as a dessert, or as a side dish. It's also fantastic mixed in with some plain non-fat yogurt (possibly sprinkled with cinnamon on top).

1 bag cranberries (Standard Ocean Spray bag - I think 12 oz)
1 can sliced peaches in juice (not in syrup)
1 cup splenda
water as needed

Recipe:
Drain the juice from the canned peaches into a measuring cup. Fill with water until it reaches 1 c. (8 fluid oz). Pour the water/juice into a pot and add the 1 cup of Splenda. (you might try using 3/4c splenda and adding more as necessary). Heat the juice/splenda until it boils and add the bag of cranberries. Let return to a boil and then lower the heat to medium low. Let simmer slowly for 8 minutes, stirring frequently. As the berries pop, mash them against the side of the pot. Taste the berries. If they remain bitter, add more splenda. Let cool on the stove, then add the peaches. Break the sliced peaches up into bite size pieces first. Chill in the fridge overnight and serve cold.

I usually make this recipe every year with sugar and heavy syrup peaches - but this modified version tastes every bit as good - I'm amazed. I hope you all enjoy it.

[Demi]

I saw this recipe in the newspaper and thought that it would be a perfect recipe to use for Phase 2 and 3:


Monkfish kebabs with pomegranate salsa

Monkfish is the perfect fish for kebabs as it does not fall apart when cooked

Serves four

2 pomegranates
500g monkfish, skinned, filleted and cut into cubes
approx. 48 mini-plum or cherry tomatoes
a medium-sized bunch of flat-leaf parsley, leaves finely chopped
2 cloves garlic, crushed
1 or 2 small red chillies, finely chopped
extra virgin olive oil
salt and freshly ground black pepper

At least an hour before you want to cook the kebabs, juice one of the pomegranates on a lemon squeezer and marinate the monkfish in the juice. (You can do this up to 24 hours ahead, but if you do, cover the bowl and keep it in the fridge, turning fish occasionally.)

Assemble the kebabs: thread eight skewers with alternate pieces of monkfish (which will now be a pretty shade of pale pink) and small tomatoes.

Grill the kebabs, turning 2 or 3 times; they need a total of about 15 minutes.

While the kebabs are cooking, prepare the salsa. Cut the remaining pomegranate in half and scoop out the seeds into a serving bowl (you will probably need to check them over for bits of pith). Don't worry if this creates quite a bit of juice – it's all part of the plan.

Add the parsley, garlic, chopped chillies and enough olive oil to get the consistency you prefer. Mix well and season to taste.

http://www.telegraph.co.uk/health/main.jhtml?view=DETAILS&grid=&xml=/health/2006/11/29/nosplit/hwine29rec.xml

[Demi]

From today's South Beach (free edition) email newsletter:



Brussels Sprouts With Pearl Onions and Fresh Thyme

Phase 1

Serves 8

Brussels sprouts are the perfect side dish, but they should be cooked with care. The secret to savory Brussels sprouts is to brown them first, then roast until just tender, not mushy. This may mean you have to test a sprout a few times, using a sharp paring knife, to see if it's done.

Ingredients
1 tablespoon olive oil
2 pints (about 1½ pounds total) small Brussels sprouts, trimmed
1 bag (8 ounces) frozen small pearl onions, thawed
1½ to 2 cups reduced-sodium chicken broth
1 tablespoon fresh thyme leaves
Salt and pepper

Instructions
Preheat oven to 350°F. Warm oil in large, heavy, ovenproof skillet over medium heat. Add sprouts; cook 5 minutes, stirring, until slightly golden. Add onions; cook 2 minutes, stirring, until golden. Pour broth into skillet to reach halfway up side of vegetables. Stir in thyme, salt, and pepper. Bring broth to a simmer; transfer pan to oven. Cook 15 to 20 minutes, until a sharp knife easily slides through a sprout. Transfer to serving bowl; serve hot.

Make-ahead tip: Sprouts can be trimmed one day in advance. Cook the sprouts and onions just before serving.

Nutritional Information:
70 calories
4 g protein
10 g carbohydrate
4 g fiber
2 g total fat
0 g saturated fat
5 mg cholesterol
47 mg sodium

[Demi]

Taken from today's South Beach (free edition) email newsletter:



Hanukkah Recipes on the South Beach Diet®

Hanukkah dishes often contain ingredients that are meant to be symbolic. Oil, for example, represents the one-day supply of oil that miraculously burned for eight days when Jews in ancient times reclaimed their temple in Jerusalem.

It's important to enjoy your holiday traditions, and the South Beach Diet® philosophy is about making the most nutritious food choices while allowing for indulgences during special occasions. That's why we've reinvented some Hanukkah dishes — to help you celebrate the festival of lights while leading the South Beach Diet® lifestyle.



South Beach Diet® Blintz

Phase 1

Serves 1

Ingredients
1 egg
1/3 cup farmer's cheese, crumbled
Splenda®

Instructions
Beat the egg and stir in the crumbled farmer's cheese and Splenda® to taste. Spray a nonstick omelet pan with cooking spray and fry the mixture. Enjoy.

Nutritional Information:
166 Calories
20 g protein
3 g carbohydrate
0 g fiber
8 g fat
2 g saturated fat
217 mg cholesterol
132 mg sodium



Cheese Latkes

Phase 2

1 Latke per serving

Makes approx. 12 pancakes

The South Beach Diet® generally discourages the use of white flour in Phase 1 and Phase 2, but due to the delicate nature of this Phase 2 recipe, and the yield of 12 pancakes, a small amount of white flour is allowed.

Ingredients
3 eggs, beaten
1/4 cup water
1 tablespoon sugar substitute
1 1/2 cups 1% cottage cheese
1/2 cup all-purpose (white) flour, sifted
3 tablespoons nonfat milk
Salt
Ground black pepper
1 teaspoon canola oil for frying
Sugar-free apricot jam

Instructions
Mix all the ingredients together. Heat the oil. Put spoonfuls of the mixture into the pan and fry on both sides until golden. Serve with the sugar-free apricot jam.

Nutritional Information:
68 Calories
6 g protein
7 g carbohydrate
0 g fiber
2 g fat
1 g saturated fat
54 mg cholesterol
154 mg sodium



Quick Cheese Blintzes

Phase 3

Serves 6

In this Phase 3 recipe a small amount of white flour is used. That's OK, because unlike Phase 2, Phase 3 permits occasional use of all foods, which is why this weight-healthy lifestyle is so flexible and easy to follow!

Ingredients
FOR THE BATTER
4 large eggs, beaten
1 1/4 cups nonfat milk
2 tablespoons low-fat sour cream
1/4 cup melted, trans-fat-free margarine, plus extra for greasing
1 teaspoon vanilla extract
1 1/3 cups all-purpose (white) flour
1 1/4 teaspoons baking powder

FOR THE FILLING
2 cups part-skim ricotta cheese
2 eggs, beaten
2 tablespoons sugar substitute

Instructions
Preheat the oven to 375°F. Mix all the batter ingredients together. Pour 1 1/3 cups of the batter into a greased roasting pan and bake for about 10 minutes. Remove from the oven. Prepare the filling by mixing all the ingredients thoroughly. Allow the cooked batter to cool very slightly, then spread the filling on top. Smooth the surface and slowly pour the remaining batter on top. Carefully return to the oven and bake for another 40 to 50 minutes, until the top is firm.

Nutritional Information:
363 Calories
19 g protein
31 g carbohydrate
1 g fiber
18 g fat
8 g saturated fat
247 mg cholesterol
382 mg sodium


http://www.southbeachdiet.com/public/dailydish/dd_20061204.asp

[Demi]

My original recipe for low carb Colcannon can be found here: http://forum.lowcarber.org/showthread.php?t=153113

To make it more SB-friendly, leave out the butter and use low fat cream cheese. You could also use LF sour cream or LF creme fraiche instead of the cream cheese if you prefer.

[Demi]

SOUTH BEACH RECIPES INDEX


Links to some great South Beach Recipe sites:

ivillage exclusive: 10 Best South Beach Recipes (http://magazines.ivillage.com/goodhousekeeping/recipes/health/articles/0,,284497_633257,00.html)
Recipegal.com South Beach Recipes (http://www.recipegal.com/SouthBeachDiet/)
Southbeach.allrecipes.com (http://southbeach.allrecipes.com/default.asp)
KraftHealthyLiving.com - South Beach Recipes (http://www.kraftfoods.com/South_Beach_Diet/)
Prevention.com - South Beach Recipes (http://www.prevention.com/topic/0,5768,s1-4-86-186-0-0,00.html)
Foodgeeks.com - South Beach Recipes (http://foodgeeks.com/diets/southbeachdiet.phtml)
SouthBeachRecipes.com (http://www.southbeachrecipes.com/)


Links to some great threads giving advice, tips and ideas to help with eating the South Beach way:

South Beach Super Foods ( http://forum.lowcarber.org/showpost.php?p=6435769&postcount=1)
Seasonal Eating ( http://forum.lowcarber.org/showthread.php?t=306092)




Recipe Index of Recipes in this thread:

(Recipes are sorted into categories, and the same recipe may be found in several categories in the index).



Soup/Appetisers:

Chrissi’s Spicy Meatball Soup (http://forum.lowcarber.org/showpost.php?p=6355779&postcount=56)
Demi’s Creamy Cauliflower Soup (http://forum.lowcarber.org/showpost.php?p=6404958&postcount=93)
Soupe au Pistou (http://forum.lowcarber.org/showpost.php?p=6411731&postcount=97)
Fluffybear’s Minestrone Soup (http://forum.lowcarber.org/showpost.php?p=6430569&postcount=104)
Shrimp Salad in Cucumber Cups (http://forum.lowcarber.org/showpost.php?p=6434395&postcount=107)
Demi’s Ceviche (http://forum.lowcarber.org/showpost.php?p=6445109&postcount=112)
Cream of Broccoli Soup (http://forum.lowcarber.org/showpost.php?p=6469770&postcount=119)



Chicken/Turkey Dishes:

Demi's South Beach Coconut Chicken (http://forum.lowcarber.org/showpost.php?p=6301637&postcount=2)
Thai Chicken Cakes (http://forum.lowcarber.org/showpost.php?p=6301685&postcount=3)
Yoghurt Spiced Chicken Breast (http://forum.lowcarber.org/showpost.php?p=6303649&postcount=9)
Ginger & Garlic Chicken with Pak Choi (http://forum.lowcarber.org/showpost.php?p=6307947&postcount=14)
Lemon-Tarragon Chicken Salad in Butter Lettuce Cups (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40)
Greens, Chicken, and Citrus Salad (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40)
Chrissi’s Spicy Turkey Balls (http://forum.lowcarber.org/showpost.php?p=6355779&postcount=56)
Baked Barbecue Chicken with South Beach Barbecue Sauce (http://forum.lowcarber.org/showpost.php?p=6358264&postcount=62
)
Warm Chicken Salad with Pine Nuts (http://forum.lowcarber.org/showpost.php?p=6361376&postcount=74
)
Demi’s Chili (http://forum.lowcarber.org/showpost.php?p=6361773&postcount=75)
Moroccan Grilled Chicken (http://forum.lowcarber.org/showpost.php?p=6366470&postcount=79)
Judy’s Turkey Chili (http://forum.lowcarber.org/showpost.php?p=6370763&postcount=81)
Asian Chicken Salad Wraps (http://forum.lowcarber.org/showpost.php?p=6437605&postcount=108)
Seakay’s Aunt’s Chicken Chili (http://forum.lowcarber.org/showpost.php?p=6440217&postcount=109)
Quick-roast poussin with lemon, sweet potato and red onions (http://forum.lowcarber.org/showpost.php?p=6449793&postcount=114)
Tomato & Basil Chicken Stew (http://forum.lowcarber.org/showpost.php?p=6470253&postcount=121)
Chicken & Watercress Dumplings with Miso Broth (http://forum.lowcarber.org/showpost.php?p=6479581&postcount=129)



Fish Dishes:

Coconut Shrimp Curry (http://forum.lowcarber.org/showpost.php?p=6325201&postcount=31)
Mediterranean Tuna Salad (http://forum.lowcarber.org/showpost.php?p=6325619&postcount=32)
Tuna Salsa Salad (http://forum.lowcarber.org/showpost.php?p=6301834&postcount=4)
Thai Monkfish Lime and Coconut Stir-fry ( http://forum.lowcarber.org/showpost.php?p=6348294&postcount=46)
Tuna and Bean Salad (http://forum.lowcarber.org/showpost.php?p=6349485&postcount=48)
Grilled Salmon with Rosemary (http://forum.lowcarber.org/showpost.php?p=6358192&postcount=59
)
Autumn Fish Tagine (http://forum.lowcarber.org/showpost.php?p=6404674&postcount=92
)
Grilled Shrimp with Chipotle Dip (http://forum.lowcarber.org/showpost.php?p=6440909&postcount=110)
Demi’s Ceviche (http://forum.lowcarber.org/showpost.php?p=6445109&postcount=112)
Cod with courgettes, brown butter and capers (http://forum.lowcarber.org/showpost.php?p=6449793&postcount=114)
Sweet Peppers with Seafood and Rocket (http://forum.lowcarber.org/showpost.php?p=6478097&postcount=126)
Monkfish kebabs with pomegranate salsa (http://forum.lowcarber.org/showpost.php?p=6488250&postcount=133)



Meat Dishes ~ Beef/Lamb/Pork:

Tuscan Grilled Steak (http://forum.lowcarber.org/showpost.php?p=6303640&postcount=8)
Warm Beef Salad (http://forum.lowcarber.org/showpost.php?p=6358244&postcount=60)
Demi’s Chili (http://forum.lowcarber.org/showpost.php?p=6361773&postcount=75)
Garlic and Soy Grilled Pork Chops (http://forum.lowcarber.org/showpost.php?p=6364815&postcount=77)
Seakay’s Ground Beef Casserole (http://forum.lowcarber.org/showpost.php?p=6411367&postcount=95)
Braised Lamb with Flageolet Beans (http://forum.lowcarber.org/showpost.php?p=6411735&postcount=98)
Lamb burger with oregano, cumin and vine tomatoes (http://forum.lowcarber.org/showpost.php?p=6449793&postcount=114)
Braised Beef Goulash with Smoked Pimenton (http://forum.lowcarber.org/showpost.php?p=6465075&postcount=118)



Egg-based Dishes:

Tomato & Leek Frittata (http://forum.lowcarber.org/showpost.php?p=6443771&postcount=111)
Savoury Crepe/Wrap (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=43)



Tofu/Vegetarian Dishes:

TLT (Tofu, Lettuce & Tomato Sandwich) (http://forum.lowcarber.org/showpost.php?p=6328309&postcount=33)
Tofu Cacciatore (http://forum.lowcarber.org/showpost.php?p=6349509&postcount=49)
Whole-Wheat Penne with Eggplant and Ricotta (http://forum.lowcarber.org/showpost.php?p=6358260&postcount=61)
Fresh Herb and Quinoa Salad With Garden Tomatoes (http://forum.lowcarber.org/showpost.php?p=6373642&postcount=82)



Sides/Vegetable Dishes:

Vegetable Quiche Cups To Go (http://forum.lowcarber.org/showpost.php?p=6328309&postcount=33)
Fluffybear’s Oriental Stir Fry (http://forum.lowcarber.org/showpost.php?p=6330687&postcount=34)
Fluffybear’s Ratatouille (http://forum.lowcarber.org/showpost.php?p=6330696&postcount=35)
Low Carb Spaghetti Squash Pancakes (http://forum.lowcarber.org/showpost.php?p=6305293&postcount=12)
Muffaletta Salad (http://forum.lowcarber.org/showpost.php?p=6331851&postcount=37)
Judy’s Stewed Zucchini (http://forum.lowcarber.org/showpost.php?p=6331851&postcount=51)
Roasted Eggplant with Lemon and Olive Oil (http://forum.lowcarber.org/showpost.php?p=6358267&postcount=64)
Baked Sweet Potato Fries (http://forum.lowcarber.org/showpost.php?p=6358268&postcount=65)
South Beach Cole Slaw (http://forum.lowcarber.org/showpost.php?p=6358270&postcount=66
)
Oven-Roasted Sweet Potatoes with Garlic & Rosemary (http://forum.lowcarber.org/showpost.php?p=6362070&postcount=76)
Carrot, Swede and Savoy Cabbage (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101)
Baba Ghanoush (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101)
Celeriac and Red Cabbage (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101)
Sweet Potato, Ginger and Chilli (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101)
Spinach & Cottage Cheese Fritters (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101)
Roast Fennel with Olive & Orange Stuffing (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101)
Couscous with Toasted Pistachios (http://forum.lowcarber.org/showpost.php?p=6431375&postcount=105)
Surprise South Beach Diet® Mashed Potatoes (http://forum.lowcarber.org/showpost.php?p=6472964&postcount=122)
Oven-roasted Winter Vegetables (http://forum.lowcarber.org/showpost.php?p=6478452&postcount=127)
Oven-roasted Ratatouille (http://forum.lowcarber.org/showpost.php?p=6478462&postcount=128)
Brussels Sprouts With Pearl Onions and Fresh Thyme (http://forum.lowcarber.org/showpost.php?p=6492185&postcount=134)
Demi’s Colcannon (http://forum.lowcarber.org/showpost.php?p=6494786&postcount=136)



Salads:

Lemon-Tarragon Chicken Salad in Butter Lettuce Cups (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40)
Greens, Chicken, and Citrus Salad (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40)
Mediterranean Tuna Salad (http://forum.lowcarber.org/showpost.php?p=6325619&postcount=32)
Tuna Salsa Salad (http://forum.lowcarber.org/showpost.php?p=6301834&postcount=4)
Muffaletta Salad (http://forum.lowcarber.org/showpost.php?p=6331851&postcount=37)
Tuna and Bean Salad (http://forum.lowcarber.org/showpost.php?p=6349485&postcount=48)
Roast butternut and peppers with onions (http://forum.lowcarber.org/showpost.php?p=6354505&postcount=55)
Spicy chicken and iceberg salad (http://forum.lowcarber.org/showpost.php?p=6354505&postcount=55)
Radicchio, avocado and courgette salad (http://forum.lowcarber.org/showpost.php?p=6354505&postcount=55)
Cannellini Bean Salad (http://forum.lowcarber.org/showpost.php?p=6358266&postcount=63
)
South Beach Cole Slaw (http://forum.lowcarber.org/showpost.php?p=6358270&postcount=66
)
Warm Chicken Salad with Pine Nuts (http://forum.lowcarber.org/showpost.php?p=6361376&postcount=74
)
Fresh Herb and Quinoa Salad With Garden Tomatoes (http://forum.lowcarber.org/showpost.php?p=6373642&postcount=82)
Miezimau’s Fresh Green Bean Salad with Tarragon Vinaigrette (http://forum.lowcarber.org/showpost.php?p=6381864&postcount=87)
Armand Salad (http://forum.lowcarber.org/showpost.php?p=6399260&postcount=90)
Speedy Fajita Salad (http://forum.lowcarber.org/showpost.php?p=6473887&postcount=124)



Sauces and Dressings:

Vinaigarette (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=53)
Icemanjs4’s Whole Berry Cranberry Sauce with Peaches (http://forum.lowcarber.org/showpost.php?p=6488193&postcount=132)



Snacks and Miscellaneous:

Crunchy Snack Ideas (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=38)
Savoury Crepe/Wrap (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=43)
Judy’s Salsa (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=51)
Grilled Pizza with Pesto, Tomatoes & Feta (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=52)
Foxgluv’s Simple Pancakes (http://forum.lowcarber.org/showpost.php?p=6381284&postcount=86)
Savory Egg, Ham & Cheese Crepes (http://forum.lowcarber.org/showpost.php?p=6455347&postcount=117)
South Beach Blintz (http://forum.lowcarber.org/showpost.php?p=6493379&postcount=135)
Quick Cheese Blintzes (http://forum.lowcarber.org/showpost.php?p=6493379&postcount=135)
Cheese Latkes (http://forum.lowcarber.org/showpost.php?p=6493379&postcount=135)



Breakfast Ideas:

Mango Smoothie (http://forum.lowcarber.org/showpost.php?p=6358280&postcount=69)
Pear Bran Muffins (http://forum.lowcarber.org/showpost.php?p=6358276&postcount=68
)
Frecklfluf’s Chocolate Strawberry Smoothie (http://forum.lowcarber.org/showpost.php?p=6360440&postcount=72
)
Sunrise Parfait (http://forum.lowcarber.org/showpost.php?p=6377985&postcount=84
)
Foxgluv’s Simple Pancakes (http://forum.lowcarber.org/showpost.php?p=6381284&postcount=86
)
Tammay’s Chocolate Tofu Smoothie (http://forum.lowcarber.org/showpost.php?p=6386304&postcount=88
)



Desserts/Sweet Treats:

Peanut Butter and Jelly Cookies (http://forum.lowcarber.org/showpost.php?p=6358273&postcount=67)
Pear Bran Muffins (http://forum.lowcarber.org/showpost.php?p=6358276&postcount=68)
joesfolks Fruit Treats (http://forum.lowcarber.org/showpost.php?p=6358963&postcount=70)
Apple and Almond Souffle (http://forum.lowcarber.org/showpost.php?p=6366463&postcount=78)
Mocha Ricotta Crème (http://forum.lowcarber.org/showpost.php?p=6386796&postcount=89)
Ricotta Cheesecake With Lemon Drizzle and Pine Nuts (http://forum.lowcarber.org/showpost.php?p=6406783&postcount=94)
Vanilla Ricotta Crème (http://forum.lowcarber.org/showpost.php?p=6418229&postcount=102)
Heavenly Lemon Mousse (http://forum.lowcarber.org/showpost.php?p=6422711&postcount=103)
”Carmel” Apple Dip (http://forum.lowcarber.org/showpost.php?p=6446046&postcount=113)
Chocolate-Stuffed Steamed Pears (http://forum.lowcarber.org/showpost.php?p=6482530&postcount=131)
Icemanjs4’s Whole Berry Cranberry Sauce with Peaches (http://forum.lowcarber.org/showpost.php?p=6488193&postcount=132)



Great Tips and Ideas:

How to make a Vinaigarette (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=53)
Slow down to a quick roast (http://www.telegraph.co.uk/wine/main.jhtml?xml=/wine/2006/10/28/edxanthe28.xml&page=1)
Hanukkah Recipes on the South Beach Diet (http://forum.lowcarber.org/showpost.php?p=6493379&postcount=135)









Please remember:
FORUM RULES WITH REGARD TO POSTING RECIPES:
Recipes may only be posted if they do not violate copyright. This applies to most cookbooks. If you found the recipe elsewhere on the internet, be sure it would not be a violation of copyright to post it. If in doubt, post a link instead. If it's a recipe that you have used and tweaked enough to make it your own, that's okay to post, but it would be a generous gesture to credit the source of inspiration. If it's your own invention, then it's not a problem.
http://forum.lowcarber.org/showthread.php?t=163749

[seakay219]

I found a wonderful recipe for a creamy oil/vinegar dressing. I changed it to be SB friendly and it turned out to be very good..
It made a lot of dressing but it stores well in the frig.

1 C Balsamic Vinegar
3 C Canola Oil
2 tbls shallots finely chopped
2 tbls dijon mustard
splenda to taste
salt and pepper to taste

Place all ingredients in blender except oil, slowly add oil and blend until you get a nice creamy substance.

[Judynyc]

My original recipe for low carb Colcannon can be found here: http://forum.lowcarber.org/showthread.php?t=153113

To make it more SB-friendly, leave out the butter and use low fat cream cheese. You could also use LF sour cream or LF creme fraiche instead of the cream cheese if you prefer.

Demi,
Have you ever thought about using the fat free greek yogurt in place of sour cream? I think that it'd work well. :idea:

[waterbabee]

Waterbabee's Super Scrumptious Mini Cheesecakes! (Yes it's even legal for phase 1 yay!) Makes 2 (have one for morning tea and one for dessert!)

Ingredients:

Base:
*Almond Flour (use 18g in replace of nut allowance...18g=15 almonds)
*Diet lemonade
*Cinnamon
*Sweetener (if desired)

Topping:
*Low fat/reduced fat ricotta cheese
*SF syrup (i luv Davinci english toffee, but be adventurous!)
*Sweetener (if desired)

Method:

*Preheat oven (not sure of conversions, but somewhere around medium heat)

Base:

*Measure out 18g almond meal and put into small bowl.
*Add a very small dash of diet lemonade to almond meal and stir (the idea is not to soak the almond meal, just enough so you can 'mould' the dough hence the ingredients need to be reasonably dry)
*Stir in cinnamon (and sweetener if desired) to taste.
*Press 'dough' into non-stick muffin tray (for mini cheesecakes) to make bases. Makes 2. Place in fridge for 10 mins.

Topping:

*Stir SF syrup (and sweetener if desired, however sf syrups are very sweet) to taste into ricotta (this step can be done in a food processor to remove any grainy bits in the ricotta).
*Spoon ricotta onto each base. Sprinkle with cinnamon if desired.
*Place cheesecakes into oven. I'm not 100% sure for how long and how hot (due to conversions) but when your fork comes out clean they are ready.
*Serve either hot or cold.

[Demi]

http://www.thinkvegetables.co.uk/images_recipe/342/200307071755007053.jpg

Cajun Spiced Sweet Potato Wedges (http://www.thinkvegetables.co.uk/recipe_detail.html?cart=116533190411219208&r_SKU=1055341452100985)

I'm having these for dinner tonight :)

[seakay219]

I saw this recipe on the food network channel today and it sounded delicious!! :)



Roasted Tomato Soup
Recipe courtesy Michael Chiarello from the FoodNetwork.com


Ingredients
For the soup:
12 large (about 4 pounds) tomatoes, stemmed and quartered
1/2 cup extra-virgin olive oil, divided
1/4 cup good-quality balsamic vinegar
12 large garlic cloves, peeled
Salt
1/2 teaspoon freshly ground black pepper
1 cup chopped yellow onions
2 cups lightly packed fresh basil leaves, plus few leaves torn for garnish
2 cups cold water



Preheat the oven to 500 degrees F.
Prepare the tomatoes by removing the center core and cutting into quarters. In a large bowl, mix the tomatoes, 1/4 cup of the oil, the vinegar, garlic, salt, and pepper, to taste. Spread the tomatoes out on a non-reactive baking sheet. Roast the tomatoes in the oven until very dark in spots, 35 to 40 minutes. Remove and allow to cool a bit.


In a large saucepan over medium heat, combine remaining 1/4 cup oil, the onions, and
a pinch of salt. Cook until the onions are very soft, 8 to 10 minutes, stirring
occasionally. Add the 2 cups basil leaves and saute with the onions for about 1 minute.
Add the roasted tomatoes and water to the saucepan. Bring the mixture to a simmer and
cook for 10 minutes. Season with salt and pepper, to taste. Puree the tomato mixture
in a blender. Start the motor at a slow speed and increase gradually. Alternatively
you can use an immersion blender right in the pot. The mixture should be very smooth.
You should have about 8 cups. You can prepare the soup to this point and refrigerate it. When ready to serve, pour the soup into a medium saucepan and bring it to a slow simmer over medium heat.

. Garnish with torn basil leaves.

**This recipe was served with croutons but I have eliminated them to make this recipe SB friendly.


Copyright 2006 Television Food Network, G.P., All Rights Reserved

[Demi]

From today's South Beach (free edition) email newsletter:


Vegetarian Chili With Nacho Crisps

Phase 2

Makes 4 servings

Description
This fiber-rich chili is brimming with beans and veggies. It's spicy enough to please grown-up palates, but it's mild enough for kids, making it the perfect family meal.

Tip: Use the shredding disk on your food processor to make quick work of chopping, but be careful not to over-chop. If you do, the mixture releases too much liquid. Add the veggies in the order in which they appear — the onions go in last.

Ingredients
2 medium carrots, scrubbed
2 stalks celery, trimmed
2 cloves garlic, peeled and smashed
1 tablespoon extra-virgin olive oil
1 large can (1 pound 13 ounces) red kidney beans, drained and rinsed
1 can (15 ounces) chili-seasoned diced tomatoes
1 medium onion, peeled and quartered
1 reduced-sodium chicken broth or vegetable broth
1 tablespoon chili powder
1 teaspoon ground cumin
Salt and black pepper
4 whole-wheat tortillas
4 tablespoons reduced-fat cheddar cheese


Instructions

1. Preheat oven to 400°F. In food processor fitted with shredding disk, drop carrots, celery, garlic, and onion pieces down feed tube. Let vegetables process only until chopped.

2. Heat oil in large saucepan over medium-heat. Add chopped vegetables; cook 4 minutes, stirring. Add remaining ingredients; bring to a simmer and cook 8 minutes, covered, but stirring occasionally.

3. Meanwhile, lay tortillas on baking sheet. Cut in wide strips. Sprinkle strips with cheese. Bake 7 minutes, until crisp. 4. Ladle chili into serving bowls; top with nacho strips.


Nutritional Information:
441 calories
21 g protein
70 g carbohydrate
16 g fiber
9 g total fat (2 g saturated fat)
4 mg cholesterol
1085 mg sodium

[Demi]

I came across the recipe in the newspaper yesterday, and thought that as it sounded so good, and was SB-friendly, we'd have it for dinner this evening.





Chicken with Herby Winter Vegetables

Suitable for Phases II and III

Serves 4

1 medium-sized chicken (around 1.35kg/3lb)
4 bunches of fresh thyme
3 bay leaves
Large bunch of flat-leaf parsley
1 small head of fennel, finely chopped
3 leeks, roughly chopped
4 carrots, peeled and cut into chunks
1 small head of celeriac, roughly chopped
1 bottle of dry white wine
Freshly ground black pepper

Pre-heat the oven to 180C/350F/Gas 4.

Remove the giblets from the chicken (if it has them) and wash the chicken well. Place it in a large earthenware casserole dish (one with a lid).

Throw in the thyme, bay leaves and parsley (it seems an awful lot of herbs, but they make the dish incredibly flavoursome, without having to use salt).

Add the fennel, leeks, carrots and celeriac.

Pour in the wine, season with plenty of freshly ground black pepper and then put the lid on the casserole dish. Place in the middle of the oven and cook for 3 hours.

This is also great to cook in a slow-cooker (crockpot).

[Demi]

From today's free edition of the SOuth Beach email newsletter:


Holiday Food Makeover: Eggnog

If you can't imagine the holidays without eggnog, you're in luck! With a few simple modifications, you can start enjoying this traditional holiday drink in Phase 1 of the South Beach Diet®. This version uses artificial sweetener in place of sugar and replaces the full-fat dairy products with their low-fat counterparts. It also calls for an egg substitute rather than raw eggs, since raw eggs can cause salmonella poisoning.


South Beach Diet® Eggnog

1 1/2 cups egg substitute
2 tablespoons artificial sweetener
2 tablespoons vanilla
2 (12-ounce) cans evaporated skim milk
3 cups fat-free half-and-half
1 tablespoon brandy extract
Nutmeg

Pour 1 1/2 cups egg substitute into bowl. Add artificial sweetener and mix on medium speed until light and fluffy. Gradually blend in vanilla, evaporated skim milk, fat-free half-and-half, and brandy extract. Chill for 24 hours to blend the flavors. To serve, stir well and sprinkle with nutmeg. This recipe should yield six servings.

Nutritional Information:
181 calories
15 g protein
22 g carbs
0 g fat
0 g sat fat
299 mg sodium
3 g cholesterol
0 g fiber


http://www.southbeachdiet.com/public/dailydish/dd_20061211.asp

[Demi]

Suitable for all Phases of South Beach


Serves 4

4 large cloves of garlic (crushed)
3 tbsps olive oil
1 cauliflower, separated into florets
1/3 cup (80g) Parmesan
2 tbps chopped parsley


Pre-heat the oven to 230C/450F/Gas 8

Place the olive oil and garlic in a large bowl, add the cauliflower and mix well. Pour into an oven-proof dish, and then bake in the oven for 20-25 minutes. Remove from oven, top with the parmesan and parsley and then grill (broil) for 3-5 minutes until golden brown.



Recipe tip: This is really good served as a mash as well - just cook as directed, then mash together prior to serving.

[Demi]

From today's free South Beach email newsletter:


Hot Mulled Apple Cider

Everyone loves a warm cup of cider (known to many as wassail) during the holidays. This recipe gets a boost of flavor from oranges. Since they are left whole and aren't eaten, this recipe is fine for every Phase of the South Beach Diet®.


Hot Mulled Apple Cider (Wassail)

Phase 1

Serves 4

Ingredients
1 quart (4 cups) water
Sugar-free apple cider drink mix
4 cinnamon sticks
1 whole nutmeg
2 tablespoons lemon juice
1 teaspoon grated lemon peel
2 oranges
2 teaspoons cloves, whole

Instructions
Following the directions on the package, combine the appropriate amount of sugar-free apple cider drink mix with 4 cups of water in a large, heavy saucepan. Add the cinnamon, nutmeg, lemon juice, and lemon peel. Keep the oranges whole and leave the peel on. Press 1 teaspoon's worth of cloves into each orange and add them to the pot. Bring to a simmer over high heat; simmer 10 minutes. Remove from heat; let steep 5 minutes. Using a slotted spoon, lift out oranges and discard.

Nutritional Information:
2 calories
0 g protein
1 g carbs
0 g fat
0 g sat fat
5 mg sodium
0 mg cholesterol
0 g fiber


http://www.southbeachdiet.com/public/dailydish/dd_20061214.asp

[Demi]

From today's free South Beach email newsletter:


Tomato Soup

Phase 1

Serves 2

Description
If you like tomato soup, try this take on the old classic. The fiber-rich chickpeas and ham provide lean protein that truly satisfies your appetite — and your taste buds!

Ingredients
1 small onion, chopped
1/4 cup sliced mushrooms
3 ounces diced ham
1/4 teaspoon extra-virgin olive oil
1 clove garlic, minced
1/8 teaspoon sweet paprika
Dash allspice
1 can (14.5 ounces) fat-free chicken broth
1 can (15 ounces) chickpeas
3 whole tomatoes, peeled

Instructions
Mix the onion, mushrooms, ham, oil, garlic, paprika, and allspice in a large pot. Cook for 1 minute. Add the chicken broth, chickpeas, and tomatoes. Cover and simmer for 15 minutes. Puree the soup in a blender and serve.

Nutritional Information:
404 calories
7 g total fat (2 g saturated fat)
25 mg cholesterol
58 g carbohydrate
29 g protein
12 g fiber
1341 mg sodium

[Demi]

From today's free South Beach email newsletter:


Baked Pears With Chocolate Sauce and Pomegranate Seeds

Phase 2

Serves 8

PREP TIME: 10 minutes
COOK TIME: 1 hour

Juicy Anjou pears dress up for the best part of the party. They are widely available at Christmastime and are great for baking; if you'd like, you can also use Bosc.

Ingredients:
4 Anjou pears, peeled, halved lengthwise, and cored
1/8 teaspoon ground cinnamon
1 tablespoon trans-fat-free margarine, cut into 8 pieces
1/3 cup water
1/2 cup bittersweet chocolate chips
2 tablespoons plus 1 teaspoon fat-free half-and-half
1/2 cup pomegranate seeds

Instructions:
Heat oven to 350°F. Sprinkle pears with cinnamon and place, cut-side up, in a baking dish. Place 1 piece of margarine in the core cavity of each pear. Add water to dish and bake pears until tender, about 1 hour, basting with water once halfway through. Remove from oven and cool slightly. Slice each pear lengthwise into thin slices and fan out on dessert plates.

Heat chocolate and half-and-half in a small saucepan over medium-low heat, stirring constantly, until melted and well combined, 1 to 2 minutes. Using a large spoon, drizzle chocolate sauce decoratively over pear slices. Sprinkle with pomegranate seeds and serve.

MAKE-AHEAD: Pomegranate can be seeded up to 3 days in advance and the seeds refrigerated in a covered container until ready to use. Pears can be baked 1 day in advance and refrigerated in a covered container. When ready to serve, heat pears in a 325°F oven until warmed through.

TIP: To avoid pomegranate stains: When seeding a pomegranate, submerge the scored fruit in a large bowl of cold water and then gently pull the sections apart. The seeds will sink to the bottom, the membranes will float to the top, and your hands and clothes will remain clean.

Nutritional Information:
120 calories
4 g fat
2 g saturated fat
1 g protein
24 g carbohydrate
3 g fiber
20 mg sodium



http://www.southbeachdiet.com/public/dailydish/dd_20061221.asp

[Demi]

From today's free South Beach email newsletter:



Dark Chocolate Pistachio Bark

Phase 2

Makes 40 pieces

This bark is made with dark chocolate, which is not only delicious, but has healthy antioxidants, too! It's also studded with pistachios, which add a nice crunch as well as a dose of healthy fats.

Ingredients
12 squares semisweet chocolate
1 cup pistachio nuts, shelled and toasted

Instructions
Microwave the chocolate in a bowl on high for 2 minutes, stirring after 1 minute. Stir until completely melted. Stir the nuts into the chocolate. Spoon the chocolate and nut mixture onto a baking sheet lined with waxed paper. Refrigerate for 1 hour until firm. Break into bite-size pieces. Makes 1 pound — about 40 pieces. Enjoy one piece as a treat, or bag the bark pieces and tie with festive ribbons to dole out to co-workers and friends!

Nutritional Information:
150 calories
10 g total fat (4 g saturated fat)
0 mg cholesterol
16 g carbohydrate
3 g protein
2 g fiber
0 mg sodium

[Demi]

From yesterday's free South Beach email newsletter:


Orange-Ginger Sweet Potato Casserole

Phase 2

Serves 6

Description
We've updated the traditional sweet potato casserole with this fiber-rich version. Our creation is spiked with citrus zest and fresh ginger. It's so tasty, we're sure it will become a new holiday tradition.

Tip: The potatoes can be baked two days in advance. After they're cool, scrape the flesh from the skin and store, refrigerated, in an airtight container.

Ingredients
4 medium sweet potatoes (about 3 1/2 pounds), scrubbed
1 orange
2 teaspoons minced fresh ginger
Salt and black pepper
1 tablespoon Splenda® or sugar substitute
2 large egg yolks
1/2 cup nonfat milk
Nonstick cooking spray
1/3 cup chopped pecans

Instructions

Preheat oven to 400°F. Line a baking sheet with foil. Pierce potatoes with fork and place on sheet. Bake 75 minutes, until very tender. Remove from oven; cut in half lengthwise and let cool 10 minutes. Reduce oven temperature to 375°F.

From orange, grate 1 tablespoon zest. When cool enough to handle, scoop flesh from potatoes into bowl of food processor. Add orange zest, ginger, salt, and pepper; process to combine. Taste, add Splenda® as desired. Add yolks to mixture; process to combine. With motor running, pour milk through feed tube and process until blended.

Coat a 1 1/2-quart casserole with nonstick cooking spray. Spoon potato mixture into pan; spread to an even layer with a spatula. Sprinkle evenly with pecans. Bake 30 minutes, until hot and topping is browned.

Nutritional Information:
156 calories
4 g protein
22 g carbohydrate
4 g fiber
7 g total fat
1 g saturated fat
69 mg cholesterol
41 mg sodium

[Demi]

SOUTH BEACH RECIPES INDEX


Links to some great South Beach Recipe sites:

ivillage exclusive: 10 Best South Beach Recipes (http://magazines.ivillage.com/goodhousekeeping/recipes/health/articles/0,,284497_633257,00.html)
Recipegal.com South Beach Recipes (http://www.recipegal.com/SouthBeachDiet/)
Southbeach.allrecipes.com (http://southbeach.allrecipes.com/default.asp)
KraftHealthyLiving.com - South Beach Recipes (http://www.kraftfoods.com/South_Beach_Diet/)
Prevention.com - South Beach Recipes (http://www.prevention.com/topic/0,5768,s1-4-86-186-0-0,00.html)
Foodgeeks.com - South Beach Recipes (http://foodgeeks.com/diets/southbeachdiet.phtml)
SouthBeachRecipes.com (http://www.southbeachrecipes.com/)

Links to some great threads giving advice, tips and ideas to help with eating the South Beach way:

South Beach Super Foods ( http://forum.lowcarber.org/showpost.php?p=6435769&postcount=1)
Seasonal Eating ( http://forum.lowcarber.org/showthread.php?t=306092)


Recipe Index of Recipes in this thread:

(Recipes are sorted into categories, and the same recipe may be found in several categories in the index).


Soup/Appetisers:

Chrissi’s Spicy Meatball Soup (http://forum.lowcarber.org/showpost.php?p=6355779&postcount=56)
Demi’s Creamy Cauliflower Soup (http://forum.lowcarber.org/showpost.php?p=6404958&postcount=93)
Soupe au Pistou (http://forum.lowcarber.org/showpost.php?p=6411731&postcount=97)
Fluffybear’s Minestrone Soup (http://forum.lowcarber.org/showpost.php?p=6430569&postcount=104)
Shrimp Salad in Cucumber Cups (http://forum.lowcarber.org/showpost.php?p=6434395&postcount=107)
Demi’s Ceviche (http://forum.lowcarber.org/showpost.php?p=6445109&postcount=112)
Cream of Broccoli Soup (http://forum.lowcarber.org/showpost.php?p=6469770&postcount=119)
Roasted Tomato Soup (http://forum.lowcarber.org/showpost.php?p=6498823&postcount=142)
South Beach Tomato Soup (http://forum.lowcarber.org/showpost.php?p=6511393&postcount=148)


Chicken/Turkey Dishes:

Demi's South Beach Coconut Chicken (http://forum.lowcarber.org/showpost.php?p=6301637&postcount=2)
Thai Chicken Cakes (http://forum.lowcarber.org/showpost.php?p=6301685&postcount=3)
Yoghurt Spiced Chicken Breast (http://forum.lowcarber.org/showpost.php?p=6303649&postcount=9)
Ginger & Garlic Chicken with Pak Choi (http://forum.lowcarber.org/showpost.php?p=6307947&postcount=14)
Lemon-Tarragon Chicken Salad in Butter Lettuce Cups (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40)
Greens, Chicken, and Citrus Salad (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40)
Chrissi’s Spicy Turkey Balls (http://forum.lowcarber.org/showpost.php?p=6355779&postcount=56)
Baked Barbecue Chicken with South Beach Barbecue Sauce (http://forum.lowcarber.org/showpost.php?p=6358264&postcount=62
)
Warm Chicken Salad with Pine Nuts (http://forum.lowcarber.org/showpost.php?p=6361376&postcount=74
)
Demi’s Chili (http://forum.lowcarber.org/showpost.php?p=6361773&postcount=75)
Moroccan Grilled Chicken (http://forum.lowcarber.org/showpost.php?p=6366470&postcount=79)
Judy’s Turkey Chili (http://forum.lowcarber.org/showpost.php?p=6370763&postcount=81)
Asian Chicken Salad Wraps (http://forum.lowcarber.org/showpost.php?p=6437605&postcount=108)
Seakay’s Aunt’s Chicken Chili (http://forum.lowcarber.org/showpost.php?p=6440217&postcount=109)
Quick-roast poussin with lemon, sweet potato and red onions (http://forum.lowcarber.org/showpost.php?p=6449793&postcount=114)
Tomato & Basil Chicken Stew (http://forum.lowcarber.org/showpost.php?p=6470253&postcount=121)
Chicken & Watercress Dumplings with Miso Broth (http://forum.lowcarber.org/showpost.php?p=6479581&postcount=129)
Chicken with Herby Winter Vegetables (http://forum.lowcarber.org/showpost.php?p=6502123&postcount=144)


Fish Dishes:

Coconut Shrimp Curry (http://forum.lowcarber.org/showpost.php?p=6325201&postcount=31)
Mediterranean Tuna Salad (http://forum.lowcarber.org/showpost.php?p=6325619&postcount=32)
Tuna Salsa Salad (http://forum.lowcarber.org/showpost.php?p=6301834&postcount=4)
Thai Monkfish Lime and Coconut Stir-fry ( http://forum.lowcarber.org/showpost.php?p=6348294&postcount=46)
Tuna and Bean Salad (http://forum.lowcarber.org/showpost.php?p=6349485&postcount=48)
Grilled Salmon with Rosemary (http://forum.lowcarber.org/showpost.php?p=6358192&postcount=59
)
Autumn Fish Tagine (http://forum.lowcarber.org/showpost.php?p=6404674&postcount=92
)
Grilled Shrimp with Chipotle Dip (http://forum.lowcarber.org/showpost.php?p=6440909&postcount=110)
Demi’s Ceviche (http://forum.lowcarber.org/showpost.php?p=6445109&postcount=112)
Cod with courgettes, brown butter and capers (http://forum.lowcarber.org/showpost.php?p=6449793&postcount=114)
Sweet Peppers with Seafood and Rocket (http://forum.lowcarber.org/showpost.php?p=6478097&postcount=126)
Monkfish kebabs with pomegranate salsa (http://forum.lowcarber.org/showpost.php?p=6488250&postcount=133)


Meat Dishes ~ Beef/Lamb/Pork:

Tuscan Grilled Steak (http://forum.lowcarber.org/showpost.php?p=6303640&postcount=8)
Warm Beef Salad (http://forum.lowcarber.org/showpost.php?p=6358244&postcount=60)
Demi’s Chili (http://forum.lowcarber.org/showpost.php?p=6361773&postcount=75)
Garlic and Soy Grilled Pork Chops (http://forum.lowcarber.org/showpost.php?p=6364815&postcount=77)
Seakay’s Ground Beef Casserole (http://forum.lowcarber.org/showpost.php?p=6411367&postcount=95)
Braised Lamb with Flageolet Beans (http://forum.lowcarber.org/showpost.php?p=6411735&postcount=98)
Lamb burger with oregano, cumin and vine tomatoes (http://forum.lowcarber.org/showpost.php?p=6449793&postcount=114)
Braised Beef Goulash with Smoked Pimenton (http://forum.lowcarber.org/showpost.php?p=6465075&postcount=118)


Egg-based Dishes:

Tomato & Leek Frittata (http://forum.lowcarber.org/showpost.php?p=6443771&postcount=111)
Savoury Crepe/Wrap (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=43)


Tofu/Vegetarian Dishes:

TLT (Tofu, Lettuce & Tomato Sandwich) (http://forum.lowcarber.org/showpost.php?p=6328309&postcount=33)
Tofu Cacciatore (http://forum.lowcarber.org/showpost.php?p=6349509&postcount=49)
Whole-Wheat Penne with Eggplant and Ricotta (http://forum.lowcarber.org/showpost.php?p=6358260&postcount=61)
Fresh Herb and Quinoa Salad With Garden Tomatoes (http://forum.lowcarber.org/showpost.php?p=6373642&postcount=82)
Vegetarian Chili With Nacho Crisps (http://forum.lowcarber.org/showpost.php?p=6501999&postcount=143)


Sides/Vegetable Dishes:

Vegetable Quiche Cups To Go (http://forum.lowcarber.org/showpost.php?p=6328309&postcount=33)
Fluffybear’s Oriental Stir Fry (http://forum.lowcarber.org/showpost.php?p=6330687&postcount=34)
Fluffybear’s Ratatouille (http://forum.lowcarber.org/showpost.php?p=6330696&postcount=35)
Low Carb Spaghetti Squash Pancakes (http://forum.lowcarber.org/showpost.php?p=6305293&postcount=12)
Muffaletta Salad (http://forum.lowcarber.org/showpost.php?p=6331851&postcount=37)
Judy’s Stewed Zucchini (http://forum.lowcarber.org/showpost.php?p=6331851&postcount=51)
Roasted Eggplant with Lemon and Olive Oil (http://forum.lowcarber.org/showpost.php?p=6358267&postcount=64)
Baked Sweet Potato Fries (http://forum.lowcarber.org/showpost.php?p=6358268&postcount=65)
South Beach Cole Slaw (http://forum.lowcarber.org/showpost.php?p=6358270&postcount=66
)
Oven-Roasted Sweet Potatoes with Garlic & Rosemary (http://forum.lowcarber.org/showpost.php?p=6362070&postcount=76)
Carrot, Swede and Savoy Cabbage (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101)
Baba Ghanoush (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101)
Celeriac and Red Cabbage (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101)
Sweet Potato, Ginger and Chilli (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101)
Spinach & Cottage Cheese Fritters (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101)
Roast Fennel with Olive & Orange Stuffing (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101)
Couscous with Toasted Pistachios (http://forum.lowcarber.org/showpost.php?p=6431375&postcount=105)
Surprise South Beach Diet® Mashed Potatoes (http://forum.lowcarber.org/showpost.php?p=6472964&postcount=122)
Oven-roasted Winter Vegetables (http://forum.lowcarber.org/showpost.php?p=6478452&postcount=127)
Oven-roasted Ratatouille (http://forum.lowcarber.org/showpost.php?p=6478462&postcount=128)
Brussels Sprouts With Pearl Onions and Fresh Thyme (http://forum.lowcarber.org/showpost.php?p=6492185&postcount=134)
Demi’s Colcannon (http://forum.lowcarber.org/showpost.php?p=6494786&postcount=136)
Cajun Spiced Sweet Potato Wedges (http://forum.lowcarber.org/showpost.php?p=6498004&postcount=141)
Demi’s Roasted Parmesan Garlic Cauliflower (http://forum.lowcarber.org/showpost.php?p=6506256&postcount=146)
Orange-Ginger Sweet Potato Casserole (http://forum.lowcarber.org/showpost.php?p=6529472&postcount=151)


Salads:

Lemon-Tarragon Chicken Salad in Butter Lettuce Cups (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40)
Greens, Chicken, and Citrus Salad (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40)
Mediterranean Tuna Salad (http://forum.lowcarber.org/showpost.php?p=6325619&postcount=32)
Tuna Salsa Salad (http://forum.lowcarber.org/showpost.php?p=6301834&postcount=4)
Muffaletta Salad (http://forum.lowcarber.org/showpost.php?p=6331851&postcount=37)
Tuna and Bean Salad (http://forum.lowcarber.org/showpost.php?p=6349485&postcount=48)
Roast butternut and peppers with onions (http://forum.lowcarber.org/showpost.php?p=6354505&postcount=55)
Spicy chicken and iceberg salad (http://forum.lowcarber.org/showpost.php?p=6354505&postcount=55)
Radicchio, avocado and courgette salad (http://forum.lowcarber.org/showpost.php?p=6354505&postcount=55)
Cannellini Bean Salad (http://forum.lowcarber.org/showpost.php?p=6358266&postcount=63
)
South Beach Cole Slaw (http://forum.lowcarber.org/showpost.php?p=6358270&postcount=66
)
Warm Chicken Salad with Pine Nuts (http://forum.lowcarber.org/showpost.php?p=6361376&postcount=74
)
Fresh Herb and Quinoa Salad With Garden Tomatoes (http://forum.lowcarber.org/showpost.php?p=6373642&postcount=82)
Miezimau’s Fresh Green Bean Salad with Tarragon Vinaigrette (http://forum.lowcarber.org/showpost.php?p=6381864&postcount=87)
Armand Salad (http://forum.lowcarber.org/showpost.php?p=6399260&postcount=90)
Speedy Fajita Salad (http://forum.lowcarber.org/showpost.php?p=6473887&postcount=124)


Sauces and Dressings:

Judy’s Salsa (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=51) Vinaigarette (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=53)
Icemanjs4’s Whole Berry Cranberry Sauce with Peaches (http://forum.lowcarber.org/showpost.php?p=6488193&postcount=132)
Creamy Balsamic Dressing (http://forum.lowcarber.org/showpost.php?p=6497659&postcount=138)


Snacks and Miscellaneous:

Crunchy Snack Ideas (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=38)
Savoury Crepe/Wrap (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=43)
Judy’s Salsa (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=51)
Grilled Pizza with Pesto, Tomatoes & Feta (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=52)
Foxgluv’s Simple Pancakes (http://forum.lowcarber.org/showpost.php?p=6381284&postcount=86)
Savory Egg, Ham & Cheese Crepes (http://forum.lowcarber.org/showpost.php?p=6455347&postcount=117)
South Beach Blintz (http://forum.lowcarber.org/showpost.php?p=6493379&postcount=135)
Quick Cheese Blintzes (http://forum.lowcarber.org/showpost.php?p=6493379&postcount=135)
Cheese Latkes (http://forum.lowcarber.org/showpost.php?p=6493379&postcount=135)


Drinks:

Eggnog (http://forum.lowcarber.org/showpost.php?p=6503693&postcount=145)
Hot Mulled Apple Cider (http://forum.lowcarber.org/showpost.php?p=6507582&postcount=147)


Breakfast Ideas:

Mango Smoothie (http://forum.lowcarber.org/showpost.php?p=6358280&postcount=69)
Pear Bran Muffins (http://forum.lowcarber.org/showpost.php?p=6358276&postcount=68
)
Frecklfluf’s Chocolate Strawberry Smoothie (http://forum.lowcarber.org/showpost.php?p=6360440&postcount=72
)
Sunrise Parfait (http://forum.lowcarber.org/showpost.php?p=6377985&postcount=84
)
Foxgluv’s Simple Pancakes (http://forum.lowcarber.org/showpost.php?p=6381284&postcount=86
)
Tammay’s Chocolate Tofu Smoothie (http://forum.lowcarber.org/showpost.php?p=6386304&postcount=88
)


Desserts/Sweet Treats:

Peanut Butter and Jelly Cookies (http://forum.lowcarber.org/showpost.php?p=6358273&postcount=67)
Pear Bran Muffins (http://forum.lowcarber.org/showpost.php?p=6358276&postcount=68)
joesfolks Fruit Treats (http://forum.lowcarber.org/showpost.php?p=6358963&postcount=70)
Apple and Almond Souffle (http://forum.lowcarber.org/showpost.php?p=6366463&postcount=78)
Mocha Ricotta Crème (http://forum.lowcarber.org/showpost.php?p=6386796&postcount=89)
Ricotta Cheesecake With Lemon Drizzle and Pine Nuts (http://forum.lowcarber.org/showpost.php?p=6406783&postcount=94)
Vanilla Ricotta Crème (http://forum.lowcarber.org/showpost.php?p=6418229&postcount=102)
Heavenly Lemon Mousse (http://forum.lowcarber.org/showpost.php?p=6422711&postcount=103)
”Carmel” Apple Dip (http://forum.lowcarber.org/showpost.php?p=6446046&postcount=113)
Chocolate-Stuffed Steamed Pears (http://forum.lowcarber.org/showpost.php?p=6482530&postcount=131)
Icemanjs4’s Whole Berry Cranberry Sauce with Peaches (http://forum.lowcarber.org/showpost.php?p=6488193&postcount=132)
Waterbabee's Super Scrumptious Mini Cheesecakes (http://forum.lowcarber.org/showpost.php?p=6497702&postcount=140)
Baked Pears With Chocolate Sauce and Pomegranate Seeds (http://forum.lowcarber.org/showpost.php?p=6517349&postcount=149)
Dark Chocolate Pistachio Bark (http://forum.lowcarber.org/showpost.php?p=6518249&postcount=150)


Great Tips and Ideas:

How to make a Vinaigarette (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=53)
Slow down to a quick roast (http://www.telegraph.co.uk/wine/main.jhtml?xml=/wine/2006/10/28/edxanthe28.xml&page=1)
Hanukkah Recipes on the South Beach Diet (http://forum.lowcarber.org/showpost.php?p=6493379&postcount=135)


Please remember:
FORUM RULES WITH REGARD TO POSTING RECIPES:
Recipes may only be posted if they do not violate copyright. This applies to most cookbooks. If you found the recipe elsewhere on the internet, be sure it would not be a violation of copyright to post it. If in doubt, post a link instead. If it's a recipe that you have used and tweaked enough to make it your own, that's okay to post, but it would be a generous gesture to credit the source of inspiration. If it's your own invention, then it's not a problem.
http://forum.lowcarber.org/showthread.php?t=163749

[Wnabthin]

Hi, I'm really new here but here's a soup recipe that's easy and filling and for all Phases.

Egg Drop Soup:

1 Can low sodium, 99% FF chicken broth
1 egg beaten lightly (or two is you like it thicker)
1 scallion chopped small


Bring broth to boil. Once boiled slowly pour in beaten egg while stirring. Add scallions.
Salt to taste if too bland or add some lite soy sauce.

Enjoy, filling and warm to the tummy!

[Judynyc]

Chili Salsa Verde

Ingredients

1 lb ground pork
1 onion, chopped fine
5 garlic cloves, chopped fine
2 jalapenos, deseeded and chopped
16 oz jar salsa verde
2 tbs olive oil
1 tsp crushed red pepper flakes
1/4 cup chili powder
1/4 cup cumin
1 can black soy beans
1 cup chicken broth
1 cup sliced mushrooms
1 lime

1- brown ground pork, drain and set aside
2- start with the olive oil, red pepper flakes and chopped garlic, brown over a low heat
3- as its beginning to brown, add in the chopped onion and jalapenos and continue to brown on a low heat, also add in the chili powder and cumin
4- add in the jar of salsa verde, chicken broth and ground pork, let this simmer for a few minutes
5- add in the can of beans and sliced mushrooms and allow to simmer for up to an hour.
6- as its simmering, add in the juice of 1 lime

This will serve four. I eat and freeze the rest. :idea: Enjoy!! :yum:

[Wnabthin]

Judy is that Phase I friendly???
Also, could you tell me what to look for on canned goods, i.e. beans, vegetables, tomato sauces etc? I know the sugar content but what else in particular?

[Judynyc]

Judy is that Phase I friendly???
Also, could you tell me what to look for on canned goods, i.e. beans, vegetables, tomato sauces etc? I know the sugar content but what else in particular?


Yup!! That is phase I friendly and you can sub in lean ground turkey for the pork.... but that was all my grocer had...football season, doncha know? :lol:

Beans are beans....just dont buy bean soup and buy plain cans of beans and NO BUSH Beans!! ;) I saw that you like those and they are loaded with stuff.

I don't buy many canned veggiers, fresh or frozen for me. If you do, watch the sodium levels.

Tomato sauces, look for ones with either no sugar or sugar as the fifth or lower ingredient.

HTH!!

[Demi]

Two really good ideas using flax, and both are suitable for all phases of SB.




Flaxseed Muffin

2 tbsp flax meal
1 egg
¼ tsp baking powder
Splenda to taste
+ any flavoring you like (try a Davinci syrup)

Mix and beat it well, put it in a large mug and nuke it in the microwave for 2-2½ minutes.



Flax wrap

2 ½ tbsp flax meal
¼ tsp baking powder
Onion powder to taste
Garlic powder to taste
1 large egg
1 tbsp water

Mix the flax, baking powder, with the onion and garlic powder in a bowl. Beat in the egg and the water, until the mixture has the consistency of batter. Pour into 8" microwavable flat plate that has been very lightly oiled with olive oil, or pam, and spread till it covers entire bottom. Cook uncovered for 3 minutes in the microwave on high.

Tip: you can substitute the onion and garlic powder with other flavours like herbs, for example, or even cinnamon and Splenda for a 'sweet' version.

[Judynyc]

Two really good ideas using flax, and both are suitable for all phases of SB.




Flaxseed Muffin

2 tbsp flax meal
1 egg
¼ tsp baking powder
Splenda to taste
+ any flavoring you like (try a Davinci syrup)

Mix and beat it well, put it in a large mug and nuke it in the microwave for 2-2½ minutes.



Flax wrap

2 ½ tbsp flax meal
¼ tsp baking powder
Onion powder to taste
Garlic powder to taste
1 large egg
1 tbsp water

Mix the flax, baking powder, with the onion and garlic powder in a bowl. Beat in the egg and the water, until the mixture has the consistency of batter. Pour into 8" microwavable flat plate that has been very lightly oiled with olive oil, or pam, and spread till it covers entire bottom. Cook uncovered for 3 minutes in the microwave on high.

Tip: you can substitute the onion and garlic powder with other flavours like herbs, for example, or even cinnamon and Splenda for a 'sweet' version.


These flax recipes are truly wonderful....but please make note that the days you eat flax, you are not supposed to eat any other seeds or nuts!! One portion a day, of either nuts or seeds but not both, is allowed on SBD.

[Judynyc]

I just did a mini experiment with the muffin recipe and it came out like a sponge cake and yummy!! Heres what I did:

1 egg
1 scoop vanilla whey powder
2 ozs egg whites
1/4 tsp baking powder
2 tbs flax meal

mixed it with my hand blender and nuked it for 2 1/2 minutes.....it came out bigger and denser than the original.

*please note that I did not use any oil or butter.

[Judynyc]

http://forum.lowcarber.org/showthread.php?t=223612&highlight=bowl+muffins\\

This is a link to a huge thread filled with variations of bowl muffins. some are with flaxmeal.

Heres a good one for SB:
1/8 C Flax Meal
1/8 C Almond meal
1/4 cup Da Vinci Banana Syrup
1/4 tsp Baking Powder
1 TBLS peanut Butter


Many of the recipes in the thread use alot of franken type bake mixes and are not foods that we eat on SB, we eat unprocessed and as close to whole as possible.

[MLEbeth]

Chili Salsa Verde
Wow, that sounds heavenly! Gonna make that tomorrow!

[Judynyc]

Wow, that sounds heavenly! Gonna make that tomorrow!


It is so good!! :yum:

I'm making my second batch tomorrow and this time I'm using ground turkey, lean and a can of asst chili beans instead of black soy. The ground pork was a bit too fatty but it did taste delish!

[MLEbeth]

SOUTH BEACH RECIPES INDEX
Just want to let you know that "Judy’s Stewed Zucchini" is linked to "Muffaletta Salad" instead.

Oh, and this thread is awesome! Thanks to everybody who has contributed!

[Demi]

Just want to let you know that "Judy’s Stewed Zucchini" is linked to "Muffaletta Salad" instead.

Oh, and this thread is awesome! Thanks to everybody who has contributed!

Thanks for letting me know ... I'll correct it in my master copy.

[MLEbeth]

I played around with some mayonnaise recipes and came up with this tastey do-it-yourself version.

Creamy Lemon-Garlic Mayonnaise

1 Egg
1 cup "healthy" oil (I used a canola/EVOO blend)
2 tbs lemon juice
garlic powder

Whip egg in blender until slightly think. Add 1-2 teaspoons of oil at a time, blending well each time. Do this until 1/2 cup oil has been added. Add a little lemon juice and blend well. Continue adding the oil and lemon alternately until they are gone. Add garlic powder to taste.

[Judynyc]

Chili Salsa Verde

Ingredients

1 lb ground pork
1 onion, chopped fine
5 garlic cloves, chopped fine
2 jalapenos, deseeded and chopped
16 oz jar salsa verde
2 tbs olive oil
1 tsp crushed red pepper flakes
1/4 cup chili powder
1/4 cup cumin
1 can black soy beans
1 cup chicken broth
1 cup sliced mushrooms
1 lime

1- brown ground pork, drain and set aside
2- start with the olive oil, red pepper flakes and chopped garlic, brown over a low heat
3- as its beginning to brown, add in the chopped onion and jalapenos and continue to brown on a low heat, also add in the chili powder and cumin
4- add in the jar of salsa verde, chicken broth and ground pork, let this simmer for a few minutes
5- add in the can of beans and sliced mushrooms and allow to simmer for up to an hour.
6- as its simmering, add in the juice of 1 lime

This will serve four. I eat and freeze the rest. :idea: Enjoy!! :yum:

I just made my second batch of this and used ground lean turkey instead of pork. Its just as good :yum: as with the pork and I'm sure its much lower in fat and calories. :idea:

I also used a can of mixed chili beans instead of the black soy beans.
The premise for the is that the pork, which was higher in fat , got the black soy beans which are lower in carbs and the turkey, which is lower in fat , got the chili beans. When fat is high, carbs need to be low, when fat is low, carbs can be higher. :idea:

[Demi]

SOUTH BEACH RECIPES INDEX


Links to some great South Beach Recipe sites:

ivillage exclusive: 10 Best South Beach Recipes (http://magazines.ivillage.com/goodhousekeeping/recipes/health/articles/0,,284497_633257,00.html)
Recipegal.com South Beach Recipes (http://www.recipegal.com/SouthBeachDiet/)
Southbeach.allrecipes.com (http://southbeach.allrecipes.com/default.asp)
KraftHealthyLiving.com - South Beach Recipes (http://www.kraftfoods.com/South_Beach_Diet/)
Prevention.com - South Beach Recipes (http://www.prevention.com/topic/0,5768,s1-4-86-186-0-0,00.html)
Foodgeeks.com - South Beach Recipes (http://foodgeeks.com/diets/southbeachdiet.phtml)
SouthBeachRecipes.com (http://www.southbeachrecipes.com/)


Links to some great threads giving advice, tips and ideas to help with eating the South Beach way:

South Beach Super Foods ( http://forum.lowcarber.org/showpost.php?p=6435769&postcount=1)
Seasonal Eating ( http://forum.lowcarber.org/showthread.php?t=306092)



Recipe Index of Recipes in this thread:

(Recipes are sorted into categories, and the same recipe may be found in several categories in the index).


Soup/Appetisers:

Chrissi’s Spicy Meatball Soup (http://forum.lowcarber.org/showpost.php?p=6355779&postcount=56)
Demi’s Creamy Cauliflower Soup (http://forum.lowcarber.org/showpost.php?p=6404958&postcount=93)
Soupe au Pistou (http://forum.lowcarber.org/showpost.php?p=6411731&postcount=97)
Fluffybear’s Minestrone Soup (http://forum.lowcarber.org/showpost.php?p=6430569&postcount=104)
Shrimp Salad in Cucumber Cups (http://forum.lowcarber.org/showpost.php?p=6434395&postcount=107)
Demi’s Ceviche (http://forum.lowcarber.org/showpost.php?p=6445109&postcount=112)
Cream of Broccoli Soup (http://forum.lowcarber.org/showpost.php?p=6469770&postcount=119)
Roasted Tomato Soup (http://forum.lowcarber.org/showpost.php?p=6498823&postcount=142)
South Beach Tomato Soup (http://forum.lowcarber.org/showpost.php?p=6511393&postcount=148)
Egg Drop Soup (http://forum.lowcarber.org/showpost.php?p=6538832&postcount=153)


Chicken/Turkey Dishes:

Demi's South Beach Coconut Chicken (http://forum.lowcarber.org/showpost.php?p=6301637&postcount=2)
Thai Chicken Cakes (http://forum.lowcarber.org/showpost.php?p=6301685&postcount=3)
Yoghurt Spiced Chicken Breast (http://forum.lowcarber.org/showpost.php?p=6303649&postcount=9)
Ginger & Garlic Chicken with Pak Choi (http://forum.lowcarber.org/showpost.php?p=6307947&postcount=14)
Lemon-Tarragon Chicken Salad in Butter Lettuce Cups (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40)
Greens, Chicken, and Citrus Salad (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40)
Chrissi’s Spicy Turkey Balls (http://forum.lowcarber.org/showpost.php?p=6355779&postcount=56)
Baked Barbecue Chicken with South Beach Barbecue Sauce (http://forum.lowcarber.org/showpost.php?p=6358264&postcount=62
)
Warm Chicken Salad with Pine Nuts (http://forum.lowcarber.org/showpost.php?p=6361376&postcount=74
)
Demi’s Chili (http://forum.lowcarber.org/showpost.php?p=6361773&postcount=75)
Moroccan Grilled Chicken (http://forum.lowcarber.org/showpost.php?p=6366470&postcount=79)
Judy’s Turkey Chili (http://forum.lowcarber.org/showpost.php?p=6370763&postcount=81)
Asian Chicken Salad Wraps (http://forum.lowcarber.org/showpost.php?p=6437605&postcount=108)
Seakay’s Aunt’s Chicken Chili (http://forum.lowcarber.org/showpost.php?p=6440217&postcount=109)
Quick-roast poussin with lemon, sweet potato and red onions (http://forum.lowcarber.org/showpost.php?p=6449793&postcount=114)
Tomato & Basil Chicken Stew (http://forum.lowcarber.org/showpost.php?p=6470253&postcount=121)
Chicken & Watercress Dumplings with Miso Broth (http://forum.lowcarber.org/showpost.php?p=6479581&postcount=129)
Chicken with Herby Winter Vegetables (http://forum.lowcarber.org/showpost.php?p=6502123&postcount=144)
Chili Salsa Verde (Turkey version) (http://forum.lowcarber.org/showpost.php?p=6552884&postcount=166)


Fish Dishes:

Coconut Shrimp Curry (http://forum.lowcarber.org/showpost.php?p=6325201&postcount=31)
Mediterranean Tuna Salad (http://forum.lowcarber.org/showpost.php?p=6325619&postcount=32)
Demi's Tuna Salsa Salad (http://forum.lowcarber.org/showpost.php?p=6301834&postcount=4)
Thai Monkfish Lime and Coconut Stir-fry ( http://forum.lowcarber.org/showpost.php?p=6348294&postcount=46)
Tuna and Bean Salad (http://forum.lowcarber.org/showpost.php?p=6349485&postcount=48)
Grilled Salmon with Rosemary (http://forum.lowcarber.org/showpost.php?p=6358192&postcount=59
)
Autumn Fish Tagine (http://forum.lowcarber.org/showpost.php?p=6404674&postcount=92
)
Grilled Shrimp with Chipotle Dip (http://forum.lowcarber.org/showpost.php?p=6440909&postcount=110)
Demi’s Ceviche (http://forum.lowcarber.org/showpost.php?p=6445109&postcount=112)
Cod with courgettes, brown butter and capers (http://forum.lowcarber.org/showpost.php?p=6449793&postcount=114)
Sweet Peppers with Seafood and Rocket (http://forum.lowcarber.org/showpost.php?p=6478097&postcount=126)
Monkfish kebabs with pomegranate salsa (http://forum.lowcarber.org/showpost.php?p=6488250&postcount=133)


Meat Dishes ~ Beef/Lamb/Pork:

Tuscan Grilled Steak (http://forum.lowcarber.org/showpost.php?p=6303640&postcount=8)
Warm Beef Salad (http://forum.lowcarber.org/showpost.php?p=6358244&postcount=60)
Demi’s Chili (http://forum.lowcarber.org/showpost.php?p=6361773&postcount=75)
Garlic and Soy Grilled Pork Chops (http://forum.lowcarber.org/showpost.php?p=6364815&postcount=77)
Seakay’s Ground Beef Casserole (http://forum.lowcarber.org/showpost.php?p=6411367&postcount=95)
Braised Lamb with Flageolet Beans (http://forum.lowcarber.org/showpost.php?p=6411735&postcount=98)
Lamb burger with oregano, cumin and vine tomatoes (http://forum.lowcarber.org/showpost.php?p=6449793&postcount=114)
Braised Beef Goulash with Smoked Pimenton (http://forum.lowcarber.org/showpost.php?p=6465075&postcount=118)
Chili Salsa Verde (Pork version) (http://forum.lowcarber.org/showpost.php?p=6541070&postcount=154)


Egg Dishes:

Tomato & Leek Frittata (http://forum.lowcarber.org/showpost.php?p=6443771&postcount=111)
Savoury Crepe/Wrap (http://forum.lowcarber.org/showpost.php?p=6346532&postcount=43)


Tofu and Vegetarian Dishes:

TLT (Tofu, Lettuce & Tomato Sandwich) (http://forum.lowcarber.org/showpost.php?p=6328309&postcount=33)
Tofu Cacciatore (http://forum.lowcarber.org/showpost.php?p=6349509&postcount=49)
Whole-Wheat Penne with Eggplant and Ricotta (http://forum.lowcarber.org/showpost.php?p=6358260&postcount=61)
Fresh Herb and Quinoa Salad With Garden Tomatoes (http://forum.lowcarber.org/showpost.php?p=6373642&postcount=82)
Vegetarian Chili With Nacho Crisps (http://forum.lowcarber.org/showpost.php?p=6501999&postcount=143)


Sides/Vegetable Dishes:

Vegetable Quiche Cups To Go (http://forum.lowcarber.org/showpost.php?p=6328309&postcount=33)
Fluffybear’s Oriental Stir Fry (http://forum.lowcarber.org/showpost.php?p=6330687&postcount=34)
Fluffybear’s Ratatouille (http://forum.lowcarber.org/showpost.php?p=6330696&postcount=35)
Low Carb Spaghetti Squash Pancakes (http://forum.lowcarber.org/showpost.php?p=6305293&postcount=12)
Muffaletta Salad (http://forum.lowcarber.org/showpost.php?p=6331851&postcount=37)
Judy’s Stewed Zucchini (http://forum.lowcarber.org/showpost.php?p=6349809&postcount=51)
Roasted Eggplant with Lemon and Olive Oil (http://forum.lowcarber.org/showpost.php?p=6358267&postcount=64)
Baked Sweet Potato Fries (http://forum.lowcarber.org/showpost.php?p=6358268&postcount=65)
South Beach Cole Slaw (http://forum.lowcarber.org/showpost.php?p=6358270&postcount=66
)
Oven-Roasted Sweet Potatoes with Garlic & Rosemary (http://forum.lowcarber.org/showpost.php?p=6362070&postcount=76)
Carrot, Swede and Savoy Cabbage (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101)
Baba Ghanoush (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101)
Celeriac and Red Cabbage (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101)
Sweet Potato, Ginger and Chilli (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101)
Spinach & Cottage Cheese Fritters (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101)
Roast Fennel with Olive & Orange Stuffing (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101)
Couscous with Toasted Pistachios (http://forum.lowcarber.org/showpost.php?p=6431375&postcount=105)
Surprise South Beach Diet® Mashed Potatoes (http://forum.lowcarber.org/showpost.php?p=6472964&postcount=122)
Roast butternut and peppers with onions (http://forum.lowcarber.org/showpost.php?p=6354505&postcount=55)
Oven-roasted Winter Vegetables (http://forum.lowcarber.org/showpost.php?p=6478452&postcount=127)
Oven-roasted Ratatouille (http://forum.lowcarber.org/showpost.php?p=6478462&postcount=128)
Brussels Sprouts With Pearl Onions and Fresh Thyme (http://forum.lowcarber.org/showpost.php?p=6492185&postcount=134)
Demi’s Colcannon (http://forum.lowcarber.org/showpost.php?p=6494786&postcount=136)
Cajun Spiced Sweet Potato Wedges (http://forum.lowcarber.org/showpost.php?p=6498004&postcount=141)
Demi’s Roasted Parmesan Garlic Cauliflower (http://forum.lowcarber.org/showpost.php?p=6506256&postcount=146)
Orange-Ginger Sweet Potato Casserole (http://forum.lowcarber.org/showpost.php?p=6529472&postcount=151)
Priya’s Chili Paneer (http://forum.lowcarber.org/showpost.php?p=6551586&postcount=1)


Salads:

Lemon-Tarragon Chicken Salad in Butter Lettuce Cups (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40)
Greens, Chicken, and Citrus Salad (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40)
Mediterranean Tuna Salad (http://forum.lowcarber.org/showpost.php?p=6325619&postcount=32)
Demi's Tuna Salsa Salad (http://forum.lowcarber.org/showpost.php?p=6301834&postcount=4)
Muffaletta Salad (http://forum.lowcarber.org/showpost.php?p=6331851&postcount=37)
Tuna and Bean Salad (http://forum.lowcarber.org/showpost.php?p=6349485&postcount=48)
Spicy chicken and iceberg salad (http://forum.lowcarber.org/showpost.php?p=6354505&postcount=55)
Radicchio, avocado and courgette salad (http://forum.lowcarber.org/showpost.php?p=6354505&postcount=55)
Cannellini Bean Salad (http://forum.lowcarber.org/showpost.php?p=6358266&postcount=63
)
South Beach Cole Slaw (http://forum.lowcarber.org/showpost.php?p=6358270&postcount=66
)
Warm Chicken Salad with Pine Nuts (http://forum.lowcarber.org/showpost.php?p=6361376&postcount=74
)
Fresh Herb and Quinoa Salad With Garden Tomatoes (http://forum.lowcarber.org/showpost.php?p=6373642&postcount=82)
Miezimau’s Fresh Green Bean Salad with Tarragon Vinaigrette (http://forum.lowcarber.org/showpost.php?p=6381864&postcount=87)
Armand Salad (http://forum.lowcarber.org/showpost.php?p=6399260&postcount=90)
Speedy Fajita Salad (http://forum.lowcarber.org/showpost.php?p=6473887&postcount=124)


Sauces and Dressings:

Judy’s Salsa (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=51) Vinaigarette (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=53)
Icemanjs4’s Whole Berry Cranberry Sauce with Peaches (http://forum.lowcarber.org/showpost.php?p=6488193&postcount=132)
Creamy Balsamic Dressing (http://forum.lowcarber.org/showpost.php?p=6497659&postcount=138)
MLEbeth’s Creamy Lemon-Garlic Mayonnaise (http://forum.lowcarber.org/showpost.php?p=6552484&postcount=165)


Snacks and Miscellaneous:

Crunchy Snack Ideas (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=38)
Savoury Crepe/Wrap (http://forum.lowcarber.org/showpost.php?p=6346532&postcount=43)
Judy’s Salsa (http://forum.lowcarber.org/showpost.php?p=6349809&postcount=51)
Grilled Pizza with Pesto, Tomatoes & Feta (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=52)
Foxgluv’s Simple Pancakes (http://forum.lowcarber.org/showpost.php?p=6381284&postcount=86)
Savory Egg, Ham & Cheese Crepes (http://forum.lowcarber.org/showpost.php?p=6455347&postcount=117)
South Beach Blintz (http://forum.lowcarber.org/showpost.php?p=6493379&postcount=135)
Quick Cheese Blintzes (http://forum.lowcarber.org/showpost.php?p=6493379&postcount=135)
Cheese Latkes (http://forum.lowcarber.org/showpost.php?p=6493379&postcount=135)
Flax Muffin (http://forum.lowcarber.org/showpost.php?p=6545115&postcount=157)
Flax Wrap (http://forum.lowcarber.org/showpost.php?p=6545115&postcount=157)
Flax ‘Sponge Cake’ (http://forum.lowcarber.org/showpost.php?p=6545132&postcount=159)


Breakfast Ideas:

Mango Smoothie (http://forum.lowcarber.org/showpost.php?p=6358280&postcount=69)
Pear Bran Muffins (http://forum.lowcarber.org/showpost.php?p=6358276&postcount=68
)
Frecklfluf’s Chocolate Strawberry Smoothie (http://forum.lowcarber.org/showpost.php?p=6360440&postcount=72
)
Sunrise Parfait (http://forum.lowcarber.org/showpost.php?p=6377985&postcount=84
)
Foxgluv’s Simple Pancakes (http://forum.lowcarber.org/showpost.php?p=6381284&postcount=86
)
Tammay’s Chocolate Tofu Smoothie (http://forum.lowcarber.org/showpost.php?p=6386304&postcount=88
)
Flax Muffin (http://forum.lowcarber.org/showpost.php?p=6545115&postcount=157)


Desserts/Sweet Treats:

Peanut Butter and Jelly Cookies (http://forum.lowcarber.org/showpost.php?p=6358273&postcount=67)
Pear Bran Muffins (http://forum.lowcarber.org/showpost.php?p=6358276&postcount=68)
Joesfolks Fruit Treats (http://forum.lowcarber.org/showpost.php?p=6358963&postcount=70)
Apple and Almond Souffle (http://forum.lowcarber.org/showpost.php?p=6366463&postcount=78)
Mocha Ricotta Crème (http://forum.lowcarber.org/showpost.php?p=6386796&postcount=89)
Ricotta Cheesecake With Lemon Drizzle and Pine Nuts (http://forum.lowcarber.org/showpost.php?p=6406783&postcount=94)
Vanilla Ricotta Crème (http://forum.lowcarber.org/showpost.php?p=6418229&postcount=102)
Heavenly Lemon Mousse (http://forum.lowcarber.org/showpost.php?p=6422711&postcount=103)
”Carmel” Apple Dip (http://forum.lowcarber.org/showpost.php?p=6446046&postcount=113)
Chocolate-Stuffed Steamed Pears (http://forum.lowcarber.org/showpost.php?p=6482530&postcount=131)
Icemanjs4’s Whole Berry Cranberry Sauce with Peaches (http://forum.lowcarber.org/showpost.php?p=6488193&postcount=132)
Waterbabee's Super Scrumptious Mini Cheesecakes (http://forum.lowcarber.org/showpost.php?p=6497702&postcount=140)
Baked Pears With Chocolate Sauce and Pomegranate Seeds (http://forum.lowcarber.org/showpost.php?p=6517349&postcount=149)
Dark Chocolate Pistachio Bark (http://forum.lowcarber.org/showpost.php?p=6518249&postcount=150)


Drinks:

Eggnog (http://forum.lowcarber.org/showpost.php?p=6503693&postcount=145)
Hot Mulled Apple Cider (http://forum.lowcarber.org/showpost.php?p=6507582&postcount=147)


Great Tips and Ideas:

How to make a Vinaigarette (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=53)
Slow down to a quick roast (http://www.telegraph.co.uk/wine/main.jhtml?xml=/wine/2006/10/28/edxanthe28.xml&page=1)
Hanukkah Recipes on the South Beach Diet (http://forum.lowcarber.org/showpost.php?p=6493379&postcount=135)



Please remember:
FORUM RULES WITH REGARD TO POSTING RECIPES:
Recipes may only be posted if they do not violate copyright. This applies to most cookbooks. If you found the recipe elsewhere on the internet, be sure it would not be a violation of copyright to post it. If in doubt, post a link instead. If it's a recipe that you have used and tweaked enough to make it your own, that's okay to post, but it would be a generous gesture to credit the source of inspiration. If it's your own invention, then it's not a problem.
http://forum.lowcarber.org/showthread.php?t=163749

[med234]

Thank you so much, Demi.
That must have taken you ages and it's just what I need to get me started!

[Demi]

Thank you so much, Demi.
That must have taken you ages and it's just what I need to get me started!
You're welcome!

Actually, it doesn't take too long. I have a master copy to which I add each recipe as it's posted and then I post the updated index here on the thread every few weeks.

[Judynyc]

The following recipes come from the South Beach Diet Daily Dish.



White Bean Soup With Greens
Phase 1

6 servings

Description
This southern Italian soup features white beans. Choose from great Northern beans, cannellini beans, or any other white bean you happen to have on hand.

Ingredients
1 1/2 pounds Swiss chard, escarole, or beet greens, trimmed
6 cups chicken broth
1 clove garlic, crushed
1 cup cooked white beans
1/2 teaspoon salt
1/8 teaspoon ground white pepper
Grated Parmesan cheese, for garnish
Red-pepper flakes, for garnish

Instructions
Bring a large pot of water to a boil over medium-high heat. Add the greens and cook for 7 minutes, or until barely tender. Drain the greens, squeezing out as much water as possible. (This can be done several hours before cooking in the soup. It is not necessary to cut the greens, because they will break apart while they cook in the soup.)

Bring the broth to a simmer in a large pot over medium-high heat. Add the garlic and greens. If using canned white beans, place them in a strainer and rinse them under cold running water to remove excess sodium. Add the beans to the broth. Simmer gently, partially covered, for 10 minutes. Sprinkle with the salt and pepper to taste. (Do not add the salt before the soup has finished cooking, or it may become too salty.)

Ladle the soup into heated bowls. Pass the cheese and pepper flakes at the table.

Nutritional Information:
79 calories
2 g total fat (1 g saturated fat)
0 mg cholesterol
12 g carbohydrate
6 g protein
4 g fiber
1008 mg sodium



Hearty Minestrone
Phase 2

Serves 4

Description
This recipe calls for ditalini or small 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-inch 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.

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

Nutritional Information:
138 calories
6 g total fat (1 g saturated fat)
1 mg cholesterol
17 g carbohydrate
5 g protein
3 g fiber
988 mg sodium

[Demi]

From today's free South Beach Daily email newsletter:


Pavlova With Fresh Berries

Phase 3

Serves 8

Pavlova, an airy meringue covered with berries and whipped topping, makes a glorious dessert for a special occasion. Don't worry about making the surface of the meringue smooth; the dips and swirls are what make it so beautiful. Use strawberries, blueberries, or raspberries — or a combination of all three!

Ingredients
5 large egg whites, at room temperature
1/2 teaspoon cream of tartar
11/4 cups Splenda® or sugar substitute
1 teaspoon vanilla extract
3/4 cup fat-free whipped topping
1 cup fresh berries, such as strawberries, blueberries, and/or raspberries

Instructions
1. Preheat oven to 300°F. Line a baking sheet with parchment paper.

2. Beat egg whites and cream of tartar with an electric mixer on medium-high, until whites are firm, but not dry. Continue beating, adding sugar substitute, 1/4 cup at a time; beat about 10 seconds after each addition. Add vanilla and continue beating, 1 to 2 minutes, until mixture is glossy and stiff.

3. Scoop meringue onto the prepared baking sheet. Using a large rubber spatula, spread meringue into a 6-inch round, building the sides and creating a slight depression in the center; place in oven and reduce heat to 250°F. Bake, without opening oven door, 45 minutes, until firm to the touch and lightly golden.

4. Turn off oven; open door and let cool in the oven, 30 minutes. Remove from oven; cool completely on wire rack. Use a large metal spatula to transfer meringue to serving platter. Fill center of meringue with whipped topping and berries.

Nutritional Information:
45 calories
2 g protein
8 g carbohydrate
0 g fiber
0 g total fat (0 g saturated fat)
0 mg cholesterol
39 mg sodium

[Camelle217]

I made this last night and it was AWESOME! (not perfecly southbeach, but TONS of veggies) At the end I'll tell you how I "made" it southbeach...

Gingered Orange Beef and Asparagus Stirfry

1# flank steak
3/4 c. orange juice
1/4 c. honey
1/2 t. red pepper flakes
3 T. low sodium soy sauce
1T. cornstartch

Mix together oj, honey, redpepper, soy sauce and cornstarch. Cut steak into strips and marinate in this until ready for it.

4 c. chopped fresh asparagus
1 red pepper sliced
3 scallions chopped
1 c. grated carrots
2 cloves fresh garlic minced
1 t. fresh ginger (I used dry.... )
2T oil

Heat large pan (or wok) with 1 T oil. Stirfry asparagus for 4 minutes, add redpepper, scallions, onion, carrots, garlic and ginger. Stirfry for 1 more minute (Mine actually took a bit longer to get it HOT). Take veggies out, put in a bowl.

Heat the other tablespoon of oil. Put meat and sauce in. Stirfry until cooked through (about 4-5 minutes). Mix with veggies. Serve on rice.

NOW... for how I made this SB friendly. I cooked the sauce seperate from the meat (yes the meat still marinated in it... but didn't COOK in it.) Then I just took the meat and veggies I wanted out, before I dumped the sauce on it for eric/kyson. Also I made brown rice to have it on.

Also I would add more red pepper.... it wasn't spicy at all... and we like "spicy".

[Demi]

From today's free South Beach Daily email newsletter:



Chicken Capri

Phase 1

Serves 4

Description
This dish tastes like it took you all day, but it can be done in 30 minutes. The chicken goes especially well with a crisp garden salad topped with any South Beach Diet®-approved dressing.

Ingredients
1 cup reduced-fat ricotta cheese
1/2 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon ground black pepper
4 boneless, skinless chicken breast halves
1/2 teaspoon garlic powder
2 tablespoons extra-virgin olive oil
1 cup crushed tomatoes
4 slices reduced-fat mozzarella cheese

Instructions
In a blender or food processor, combine the ricotta with the oregano, salt, and pepper. Process to blend.

Rub the chicken with the garlic powder. Heat the oil in a large skillet over medium-high heat. Add the chicken and cook for 12 minutes per side. Place the chicken breasts, side by side, in a large baking dish and allow to cool.

Preheat the oven to 350°F.

Spoon 1/4 cup of the cheese mixture and 1/4 cup tomatoes onto each chicken breast. Top each chicken breast with 1 slice mozzarella. Bake for 20 minutes, or until a thermometer inserted in the thickest portion of a breast registers 170°F and the juices run clear.

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

Nutritional Information:
340 calories
15 total g fat (5 g saturated fat)
115 mg cholesterol
6 g carbohydrate
44 g protein
1 g fiber
470 mg sodium

[foxgluvs]

Recipe: Chicken Tikka Massala - all phases

Put 3 or 4 cut up chicken breasts into a bowl, add in
1 tspoon cumin
1 tspoon turmeric
1 tspoon paprika
A 250g pot of natural yogurt (or you could use LF greek yogurt)
Mix together and then spread over a baking sheet.

Put under the grill on a high heat for about 7 or 8 minutes turning once, until the chicken browns

When that is cooking, put 2 tablesp of olive oil, and (optional) add in 5 or 6 cardamom pods, wait till they sizzle and then add in; a finely chopped onion, 2 garlic cloves also finey chopped, and if you have it, some ginger.
Let that brown.
Add to that
1 tspoon cinnamon
2 tspoon red chilli powder (or more if you like it spicy - I used 4 teaspoons)

Add in 1 can chopped tomatoes, and 2 tablespoons of tomato pure.
Let that cook for about 5 minutes with a lid on.

Finally empty the chicken from the baking sheet into the pan and cook, covered for another 10 - 15 minutes.

[Demi]

From today's free South Beach Daily email newsletter:



Cioppino alla Toscana (Tuscan Fish Stew)

Phase 1

Serves 2

This delicious fish stew is brimming with protein, so it really satisfies your appetite.

Ingredients
1/4 pound large shrimp, peeled, deveined
5 littleneck clams, soaked in cold water and well scrubbed
6 ounces cleaned mussels, well scrubbed
1/2 large Dungeness crab, cleaned and cracked
1/4 pound cubed whitefish (cod, grouper, bass, trout, or halibut)
1 tablespoons extra-virgin olive oil
1 clove garlic, sliced
1 tablespoon dried basil
1/2 medium onion, chopped
Peel of 1/2 lemon, finely grated
1 teaspoon dried oregano
1 tablespoon fresh parsley, finely chopped
1 oz. dry white wine

Instructions
In an 8-quart pot, heat the olive oil and sauté the garlic and onions in the olive oil until translucent. Add the white wine, clams, basil and oregano. Cook covered until clams open (about 8 minutes). Remove opened clams and set aside. Discard any unopened clams. Add the crab and shrimp; bring to a boil slowly and cook until shrimp are opaque. Add the mussels and whitefish; allow simmering for an additional 10 minutes. Remove from heat; allow sitting for 10 minutes. Discard any unopened mussels. Add parsley and lemon peel, return to heat, simmering until shrimp turn pink.

Serve in 2 shallow bowls.

Nutritional Information:
285 calories
11 g total fat (2 g saturated fat)
147 mg cholesterol
8 g carbohydrate
34 g protein
1 g fiber
469 mg sodium



http://www.southbeachdiet.com/public/dailydish/dd_20070128.asp

[Demi]

From today's free South Beach Daily email newsletter:



Poached Chicken Sandwich With Lemon-Caper Mayo


Phase 2

2 Servings

A quick, convenient, and healthy lunch option is hard to beat. For a gourmet (and nutritious) take on fast food, try this chicken sandwich. Those in Phase 1 can omit the bread and make a "wrap" with the lettuce leaves instead.

Tender chicken breasts with a deliciously tangy dressing make a great sandwich that requires little cleanup. You can poach the chicken up to 2 days ahead; just remember to cool it completely before refrigerating.


Ingredients
2 cups water
3/4 tablespoon fresh lemon juice
2 (6-ounce) boneless, skinless chicken breasts
1/8 cup mayonnaise
1/2 tablespoon capers, drained, rinsed, and roughly chopped 4 slices whole-grain bread, lightly toasted
2 lettuce leaves
Salt and freshly ground black pepper


Instructions
Bring water and 1/2 tablespoon of the lemon juice to a simmer in a large, high-sided saucepan. Season chicken with salt and pepper, add to water, and simmer, covered, 10 minutes. Remove pan from heat and let stand, covered, for 15 minutes. Remove to a plate and cool at room temperature, 5 minutes.

While chicken is cooking, mix together mayonnaise, remaining lemon juice, and capers. Season to taste with pepper.

Make each sandwich with 2 bread slices, 1 chicken breast (sliced in half lengthwise, if easier to manage), 2 tablespoons mayonnaise, and 1 lettuce leaf. Slice in half and serve.


Like this recipe? It's from The South Beach Diet® Quick & Easy Cookbook. Order your copy today!

Nutritional Information:
420 calories
15 g total fat (2.5 g sat)
25 g carbohydrate
45 g protein
3 g fiber
540 mg sodium



http://www.southbeachdiet.com/public/dailydish/dd_20070131.asp

[Demi]

From today's free South Beach Daily email newsletter:



Sun-Dried Tomato Hummus

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 sodium

Per 4 pita triangles:
170 calories
1.5 g fat, 0 g saturated fat
6 g protein
35 g carbohydrate
5 g fiber
340 mg sodium

MAKE-AHEAD: The flavors of hummus improve when it's made up to 3 days in advance; refrigerate in a covered container until ready to use. Bring to room temperature before serving. Pita chips can be toasted up to a day ahead.


The hummus is also suitable for Phase I of South Beach if you don't have the pita triangles. Try substituting them with celery sticks, or other crunchy veggies, for example.

[Demi]

From today's free South Beach Daily email newsletter:



Moroccan Chicken With Eggplant Garbanzo Ragout

Phase 1

Serves 2


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.

Ingredients
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.

Nutritional Information:
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



http://www.southbeachdiet.com/public/dailydish/dd_20070211.asp

[Demi]

From today's free South Beach Daily email newsletter:



Strawberry Blancmange

Phase 2

Serves 2

PREP TIME: 10 minutes

COOK TIME: 5 minutes

CHILL TIME: 2 hours or overnight

Similar to a Bavarian cream or Italian panna cotta, blancmange is an almond-flavored milk pudding, often thickened with gelatin. The name comes from the French blanc (white) and manger (to eat).

Ingredients
3/4 teaspoon unflavored gelatin
2 tablespoons cold water
1/3 cup unsweetened almond milk
1/8 teaspoon almond extract
1/8 teaspoon vanilla extract
1/4 cup light or fat-free whipped topping
1 cup diced strawberries
2 small perfect strawberries for garnish (optional)

Instructions
Lightly coat 2 (1/2-cup) ramekins or heart-shaped molds with cooking spray. Sprinkle gelatin over water in a cup and let stand for 2 minutes. Meanwhile, heat almond milk in a small saucepan over low heat, until it comes to a bare simmer. Add gelatin mixture and cook, stirring constantly, until dissolved, about 1 minute. Stir in almond and vanilla extracts. Transfer to a small bowl set over a bowl of ice water and stir until the mixture is thickened slightly. Add the whipped topping and diced strawberries; stir to combine. Divide mixture between ramekins and chill for 2 hours or overnight. When ready to serve, run a knife around the edge of the blancmange and, using your finger to help coax it from the ramekin, gently turn each out onto a plate. Top each blancmange with a whole strawberry, if desired, and serve.

Nutritional Information
Per serving:
60 calories
1 g fat
0 g saturated fat
1 g protein
10 g carbohydrate
2 g fiber
35 mg sodium

MAKE-AHEAD: Blancmange can be made up to 1 day in advance. Leave in molds, cover with plastic wrap, and refrigerate until ready to serve.



http://www.southbeachdiet.com/public/dailydish/dd_20070214.asp

[foxgluvs]

Spicey Turnip & Lentil Dhal Soup
From The New Covent Garden Soup for all Seasons cook book
http://www.magix-photos.com/mediapool02/77/A7/A6/30/AE/CF/11/DA/94/12/75/FE/52/29/F8/76/oma/10/1EB5DE70C0E911DB82DCFFD3522D6395.jpg


I followed the recipe for it exactly, with the exception of the chilli powder, I used real chilli instead of powdered, but that's just personal choice.

Here's the recipe:

Sounds complicated, really it isn't at all! It would work just as well without chilli in it.

Spicey Turnip & Lentil Dhal

Serves 4

2 Tablespoons Oilve oil
2 Small onions, Finely chopped
2 Cloves garlic (I am tempted to try it with 3 cloves next time)
1 Teaspoon turmeric
half Teaspoon chilli powder (or sub for one red chilli diced)
half Teaspoon ground ginger
120g red lentils (4.5oz) washed
750ml hot water (26floz) I ended up addinga little more water to mine
2 Small turnips diced
1 Large carrot diced
2 large tomatoes skinned and chopped (or half a can of ready chopped toms)
half Teaspoon garam masala
2 Tablespoons fresh corriander chopped
25g butter (1oz)
1 teasoon ground cumin


Heat olive oil in pan, add in half of the onions, and gently soften for about 5 minutes.
Add in garlic, turmeric, chilli and ginger and cook for 2 - 3 minutes
Add the red lentils and hot water, then bring to the boil.
Add turnips, carrots and tomato and cover and simmer for 25 minutes or longer, until the lentils and vegetables are soft
Add the garam Masala and stir well
Take half of the mixture and blend until smooth
Return to the pan and add in unblended soup, stir in corriander
Meanwhile, heat butter add in remaining onions and ground cumin, then cook for 5 minutes on a medium heat until onions are coloured and soft
Stir onions and cumin mix into soup and serve

[med234]

I know duck is not on the list, but I can't imagine why not.
We had this tonight, using 2 skinned farmed duck breasts, and it was very tasty.

Grilled Wild Duck Breast
Submitted by: RKC
Rated: 3 out of 5 by 1 members Prep Time: 15 Minutes
Cook Time: 10 Minutes Ready In: 55 Minutes
Yields: 4 servings

"This strong Worcestershire-garlic marinade really penetrates into the duck breast, giving it a rich, distinctive flavor."
INGREDIENTS:
1/4 cup Worcestershire sauce
2 tablespoons olive oil
1/2 teaspoon hot sauce 2 tablespoons minced garlic
1/4 teaspoon black pepper
8 skinned, boned duck breast
halves

DIRECTIONS:
1. Stir together the Worcestershire sauce, olive oil, hot sauce, garlic, and pepper. Add the duck breasts, and toss well to coat. Cover, and marinate in the refrigerator for at least 30 minutes to overnight.
2. Preheat a grill for medium-high heat.
3. Grill the duck to desired doneness, about 5 minutes per side for medium-well, depending on the size of the breast, and the temperature of the grill.
ALL RIGHTS RESERVED © 2007 Allrecipes.com Printed from Allrecipes.com 2/20/2007

[Demi]

I know duck is not on the list, but I can't imagine why not.
The reason is that it's high in saturated fat, which is something that we try to avoid on South Beach.


From South Beach Diet Online:
Protein sources that are high in saturated fat should be avoided: These include brisket, liver, rib steaks (including prime rib), chicken and turkey pieces with the skin (as well as dark meat), duck, and goose.

My take on this is that it's best to avoid such fatty protein sources while in the weight-loss phases of South Beach, but once you reach maintenance, there's no reason why you can't eat it now and again.

[med234]

Thanks, Demi, but I believe a good duck breast is lean like venison.
All the fat is in the skin.

EDIT:
My 'bible' says that 'raw meat only' is 6.5% fat. I hope that is right!

[Demi]

SOUTH BEACH RECIPES INDEX


Links to some great South Beach Recipe sites:

ivillage exclusive: 10 Best South Beach Recipes (http://magazines.ivillage.com/goodhousekeeping/recipes/health/articles/0,,284497_633257,00.html)
Recipegal.com South Beach Recipes (http://www.recipegal.com/SouthBeachDiet/)
Southbeach.allrecipes.com (http://southbeach.allrecipes.com/default.asp)
KraftHealthyLiving.com - South Beach Recipes (http://www.kraftfoods.com/South_Beach_Diet/)
Prevention.com - South Beach Recipes (http://www.prevention.com/topic/0,5768,s1-4-86-186-0-0,00.html)
Foodgeeks.com - South Beach Recipes (http://foodgeeks.com/diets/southbeachdiet.phtml)
SouthBeachRecipes.com (http://www.southbeachrecipes.com/)


Links to some great threads giving advice, tips and ideas to help with eating the South Beach way:

South Beach Super Foods ( http://forum.lowcarber.org/showpost.php?p=6435769&postcount=1)
Seasonal Eating ( http://forum.lowcarber.org/showthread.php?t=306092)



Recipe Index of Recipes in this thread:

(Recipes are sorted into categories, and the same recipe may be found in several categories in the index).


Soup/Appetisers:

Chrissi’s Spicy Meatball Soup (http://forum.lowcarber.org/showpost.php?p=6355779&postcount=56)
Demi’s Creamy Cauliflower Soup (http://forum.lowcarber.org/showpost.php?p=6404958&postcount=93)
Soupe au Pistou (http://forum.lowcarber.org/showpost.php?p=6411731&postcount=97)
Fluffybear’s Minestrone Soup (http://forum.lowcarber.org/showpost.php?p=6430569&postcount=104)
Cream of Broccoli Soup (http://forum.lowcarber.org/showpost.php?p=6469770&postcount=119)
Roasted Tomato Soup (http://forum.lowcarber.org/showpost.php?p=6498823&postcount=142)
South Beach Tomato Soup (http://forum.lowcarber.org/showpost.php?p=6511393&postcount=148)
Egg Drop Soup (http://forum.lowcarber.org/showpost.php?p=6538832&postcount=153)
White Bean Soup with Greens (http://forum.lowcarber.org/showpost.php?p=6554133&postcount=170)
Hearty Minestrone (http://forum.lowcarber.org/showpost.php?p=6554133&postcount=170)
Spicy Turnip and Lentil Dhal Soup (http://forum.lowcarber.org/showpost.php?p=6617346&postcount=180)


Appetisers:

Shrimp Salad in Cucumber Cups (http://forum.lowcarber.org/showpost.php?p=6434395&postcount=107)
Demi’s Ceviche (http://forum.lowcarber.org/showpost.php?p=6445109&postcount=112)
Sun-dried Tomato Hummus (http://forum.lowcarber.org/showpost.php?p=6589350&postcount=177)


Chicken/Turkey Dishes:

Demi's South Beach Coconut Chicken (http://forum.lowcarber.org/showpost.php?p=6301637&postcount=2)
Thai Chicken Cakes (http://forum.lowcarber.org/showpost.php?p=6301685&postcount=3)
Yoghurt Spiced Chicken Breast (http://forum.lowcarber.org/showpost.php?p=6303649&postcount=9)
Ginger & Garlic Chicken with Pak Choi (http://forum.lowcarber.org/showpost.php?p=6307947&postcount=14)
Lemon-Tarragon Chicken Salad in Butter Lettuce Cups (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40)
Greens, Chicken, and Citrus Salad (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40)
Chrissi’s Spicy Turkey Balls (http://forum.lowcarber.org/showpost.php?p=6355779&postcount=56)
Baked Barbecue Chicken with South Beach Barbecue Sauce (http://forum.lowcarber.org/showpost.php?p=6358264&postcount=62
)
Warm Chicken Salad with Pine Nuts (http://forum.lowcarber.org/showpost.php?p=6361376&postcount=74
)
Demi’s Chili (http://forum.lowcarber.org/showpost.php?p=6361773&postcount=75)
Moroccan Grilled Chicken (http://forum.lowcarber.org/showpost.php?p=6366470&postcount=79)
Judy’s Turkey Chili (http://forum.lowcarber.org/showpost.php?p=6370763&postcount=81)
Asian Chicken Salad Wraps (http://forum.lowcarber.org/showpost.php?p=6437605&postcount=108)
Seakay’s Aunt’s Chicken Chili (http://forum.lowcarber.org/showpost.php?p=6440217&postcount=109)
Quick-roast poussin with lemon, sweet potato and red onions (http://forum.lowcarber.org/showpost.php?p=6449793&postcount=114)
Tomato & Basil Chicken Stew (http://forum.lowcarber.org/showpost.php?p=6470253&postcount=121)
Chicken & Watercress Dumplings with Miso Broth (http://forum.lowcarber.org/showpost.php?p=6479581&postcount=129)
Chicken with Herby Winter Vegetables (http://forum.lowcarber.org/showpost.php?p=6502123&postcount=144)
Chili Salsa Verde (Turkey version) (http://forum.lowcarber.org/showpost.php?p=6552884&postcount=166)
Chicken Capri (http://forum.lowcarber.org/showpost.php?p=6565331&postcount=173)
Chicken Tikka Masala (http://forum.lowcarber.org/showpost.php?p=6566894&postcount=174)
Poached Chicken Sandwich with Lemon-Caper Mayo (http://forum.lowcarber.org/showpost.php?p=6583006&postcount=176)
Moroccan Chicken With Eggplant Garbanzo Ragout (http://forum.lowcarber.org/showpost.php?p=6601382&postcount=178)


Fish Dishes:

Coconut Shrimp Curry (http://forum.lowcarber.org/showpost.php?p=6325201&postcount=31)
Mediterranean Tuna Salad (http://forum.lowcarber.org/showpost.php?p=6325619&postcount=32)
Demi's Tuna Salsa Salad (http://forum.lowcarber.org/showpost.php?p=6301834&postcount=4)
Thai Monkfish Lime and Coconut Stir-fry ( http://forum.lowcarber.org/showpost.php?p=6348294&postcount=46)
Tuna and Bean Salad (http://forum.lowcarber.org/showpost.php?p=6349485&postcount=48)
Grilled Salmon with Rosemary (http://forum.lowcarber.org/showpost.php?p=6358192&postcount=59
)
Autumn Fish Tagine (http://forum.lowcarber.org/showpost.php?p=6404674&postcount=92
)
Grilled Shrimp with Chipotle Dip (http://forum.lowcarber.org/showpost.php?p=6440909&postcount=110)
Demi’s Ceviche (http://forum.lowcarber.org/showpost.php?p=6445109&postcount=112)
Cod with courgettes, brown butter and capers (http://forum.lowcarber.org/showpost.php?p=6449793&postcount=114)
Sweet Peppers with Seafood and Rocket (http://forum.lowcarber.org/showpost.php?p=6478097&postcount=126)
Monkfish kebabs with pomegranate salsa (http://forum.lowcarber.org/showpost.php?p=6488250&postcount=133)
Cioppino alla Toscana (Tuscan Fish Stew) (http://forum.lowcarber.org/showpost.php?p=6576927&postcount=175)


Meat Dishes ~ Beef/Lamb/Pork:

Tuscan Grilled Steak (http://forum.lowcarber.org/showpost.php?p=6303640&postcount=8)
Warm Beef Salad (http://forum.lowcarber.org/showpost.php?p=6358244&postcount=60)
Demi’s Chili (http://forum.lowcarber.org/showpost.php?p=6361773&postcount=75)
Garlic and Soy Grilled Pork Chops (http://forum.lowcarber.org/showpost.php?p=6364815&postcount=77)
Seakay’s Ground Beef Casserole (http://forum.lowcarber.org/showpost.php?p=6411367&postcount=95)
Braised Lamb with Flageolet Beans (http://forum.lowcarber.org/showpost.php?p=6411735&postcount=98)
Lamb burger with oregano, cumin and vine tomatoes (http://forum.lowcarber.org/showpost.php?p=6449793&postcount=114)
Braised Beef Goulash with Smoked Pimenton (http://forum.lowcarber.org/showpost.php?p=6465075&postcount=118)
Chili Salsa Verde (Pork version) (http://forum.lowcarber.org/showpost.php?p=6541070&postcount=154)


Egg Dishes:

Tomato & Leek Frittata (http://forum.lowcarber.org/showpost.php?p=6443771&postcount=111)
Savoury Crepe/Wrap (http://forum.lowcarber.org/showpost.php?p=6346532&postcount=43)


Tofu and Vegetarian Dishes:

TLT (Tofu, Lettuce & Tomato Sandwich) (http://forum.lowcarber.org/showpost.php?p=6328309&postcount=33)
Tofu Cacciatore (http://forum.lowcarber.org/showpost.php?p=6349509&postcount=49)
Whole-Wheat Penne with Eggplant and Ricotta (http://forum.lowcarber.org/showpost.php?p=6358260&postcount=61)
Fresh Herb and Quinoa Salad With Garden Tomatoes (http://forum.lowcarber.org/showpost.php?p=6373642&postcount=82)
Vegetarian Chili With Nacho Crisps (http://forum.lowcarber.org/showpost.php?p=6501999&postcount=143)


Sides/Vegetable Dishes:

Vegetable Quiche Cups To Go (http://forum.lowcarber.org/showpost.php?p=6328309&postcount=33)
Fluffybear’s Oriental Stir Fry (http://forum.lowcarber.org/showpost.php?p=6330687&postcount=34)
Fluffybear’s Ratatouille (http://forum.lowcarber.org/showpost.php?p=6330696&postcount=35)
Low Carb Spaghetti Squash Pancakes (http://forum.lowcarber.org/showpost.php?p=6305293&postcount=12)
Muffaletta Salad (http://forum.lowcarber.org/showpost.php?p=6331851&postcount=37)
Judy’s Stewed Zucchini (http://forum.lowcarber.org/showpost.php?p=6349809&postcount=51)
Roasted Eggplant with Lemon and Olive Oil (http://forum.lowcarber.org/showpost.php?p=6358267&postcount=64)
Baked Sweet Potato Fries (http://forum.lowcarber.org/showpost.php?p=6358268&postcount=65)
South Beach Cole Slaw (http://forum.lowcarber.org/showpost.php?p=6358270&postcount=66
)
Oven-Roasted Sweet Potatoes with Garlic & Rosemary (http://forum.lowcarber.org/showpost.php?p=6362070&postcount=76)
Carrot, Swede and Savoy Cabbage (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101)
Baba Ghanoush (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101)
Celeriac and Red Cabbage (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101)
Sweet Potato, Ginger and Chilli (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101)
Spinach & Cottage Cheese Fritters (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101)
Roast Fennel with Olive & Orange Stuffing (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101)
Couscous with Toasted Pistachios (http://forum.lowcarber.org/showpost.php?p=6431375&postcount=105)
Surprise South Beach Diet® Mashed Potatoes (http://forum.lowcarber.org/showpost.php?p=6472964&postcount=122)
Roast butternut and peppers with onions (http://forum.lowcarber.org/showpost.php?p=6354505&postcount=55)
Oven-roasted Winter Vegetables (http://forum.lowcarber.org/showpost.php?p=6478452&postcount=127)
Oven-roasted Ratatouille (http://forum.lowcarber.org/showpost.php?p=6478462&postcount=128)
Brussels Sprouts With Pearl Onions and Fresh Thyme (http://forum.lowcarber.org/showpost.php?p=6492185&postcount=134)
Demi’s Colcannon (http://forum.lowcarber.org/showpost.php?p=6494786&postcount=136)
Cajun Spiced Sweet Potato Wedges (http://forum.lowcarber.org/showpost.php?p=6498004&postcount=141)
Demi’s Roasted Parmesan Garlic Cauliflower (http://forum.lowcarber.org/showpost.php?p=6506256&postcount=146)
Orange-Ginger Sweet Potato Casserole (http://forum.lowcarber.org/showpost.php?p=6529472&postcount=151)
Priya’s Chili Paneer (http://forum.lowcarber.org/showpost.php?p=6551586&postcount=1)


Salads:

Lemon-Tarragon Chicken Salad in Butter Lettuce Cups (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40)
Greens, Chicken, and Citrus Salad (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40)
Mediterranean Tuna Salad (http://forum.lowcarber.org/showpost.php?p=6325619&postcount=32)
Demi's Tuna Salsa Salad (http://forum.lowcarber.org/showpost.php?p=6301834&postcount=4)
Muffaletta Salad (http://forum.lowcarber.org/showpost.php?p=6331851&postcount=37)
Tuna and Bean Salad (http://forum.lowcarber.org/showpost.php?p=6349485&postcount=48)
Spicy chicken and iceberg salad (http://forum.lowcarber.org/showpost.php?p=6354505&postcount=55)
Radicchio, avocado and courgette salad (http://forum.lowcarber.org/showpost.php?p=6354505&postcount=55)
Cannellini Bean Salad (http://forum.lowcarber.org/showpost.php?p=6358266&postcount=63
)
South Beach Cole Slaw (http://forum.lowcarber.org/showpost.php?p=6358270&postcount=66
)
Warm Chicken Salad with Pine Nuts (http://forum.lowcarber.org/showpost.php?p=6361376&postcount=74
)
Fresh Herb and Quinoa Salad With Garden Tomatoes (http://forum.lowcarber.org/showpost.php?p=6373642&postcount=82)
Miezimau’s Fresh Green Bean Salad with Tarragon Vinaigrette (http://forum.lowcarber.org/showpost.php?p=6381864&postcount=87)
Armand Salad (http://forum.lowcarber.org/showpost.php?p=6399260&postcount=90)
Speedy Fajita Salad (http://forum.lowcarber.org/showpost.php?p=6473887&postcount=124)


Sauces and Dressings:

Judy’s Salsa (http://forum.lowcarber.org/showpost.php?p=6349809&postcount=51)
Balsamic Vinaigarette (http://forum.lowcarber.org/showpost.php?p=6350476&postcount=53)
Icemanjs4’s Whole Berry Cranberry Sauce with Peaches (http://forum.lowcarber.org/showpost.php?p=6488193&postcount=132)
Creamy Balsamic Dressing (http://forum.lowcarber.org/showpost.php?p=6497659&postcount=138)
MLEbeth’s Creamy Lemon-Garlic Mayonnaise (http://forum.lowcarber.org/showpost.php?p=6552484&postcount=165)


Snacks and Miscellaneous:

Crunchy Snack Ideas (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=38)
Savoury Crepe/Wrap (http://forum.lowcarber.org/showpost.php?p=6346532&postcount=43)
Judy’s Salsa (http://forum.lowcarber.org/showpost.php?p=6349809&postcount=51)
Grilled Pizza with Pesto, Tomatoes & Feta (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=52)
Foxgluv’s Simple Pancakes (http://forum.lowcarber.org/showpost.php?p=6381284&postcount=86)
Savory Egg, Ham & Cheese Crepes (http://forum.lowcarber.org/showpost.php?p=6455347&postcount=117)
South Beach Blintz (http://forum.lowcarber.org/showpost.php?p=6493379&postcount=135)
Quick Cheese Blintzes (http://forum.lowcarber.org/showpost.php?p=6493379&postcount=135)
Cheese Latkes (http://forum.lowcarber.org/showpost.php?p=6493379&postcount=135)
Flax Muffin (http://forum.lowcarber.org/showpost.php?p=6545115&postcount=157)
Flax Wrap (http://forum.lowcarber.org/showpost.php?p=6545115&postcount=157)
Flax ‘Sponge Cake’ (http://forum.lowcarber.org/showpost.php?p=6545132&postcount=159)
Poached Chicken Sandwich with Lemon-Caper Mayo (http://forum.lowcarber.org/showpost.php?p=6583006&postcount=176)
Sun-dried Tomato Hummus (http://forum.lowcarber.org/showpost.php?p=6589350&postcount=177)


Breakfast Ideas:

Mango Smoothie (http://forum.lowcarber.org/showpost.php?p=6358280&postcount=69)
Pear Bran Muffins (http://forum.lowcarber.org/showpost.php?p=6358276&postcount=68
)
Frecklfluf’s Chocolate Strawberry Smoothie (http://forum.lowcarber.org/showpost.php?p=6360440&postcount=72
)
Sunrise Parfait (http://forum.lowcarber.org/showpost.php?p=6377985&postcount=84
)
Foxgluv’s Simple Pancakes (http://forum.lowcarber.org/showpost.php?p=6381284&postcount=86
)
Tammay’s Chocolate Tofu Smoothie (http://forum.lowcarber.org/showpost.php?p=6386304&postcount=88
)
Flax Muffin (http://forum.lowcarber.org/showpost.php?p=6545115&postcount=157)


Desserts/Sweet Treats:

Peanut Butter and Jelly Cookies (http://forum.lowcarber.org/showpost.php?p=6358273&postcount=67)
Pear Bran Muffins (http://forum.lowcarber.org/showpost.php?p=6358276&postcount=68)
Joesfolks Fruit Treats (http://forum.lowcarber.org/showpost.php?p=6358963&postcount=70)
Apple and Almond Souffle (http://forum.lowcarber.org/showpost.php?p=6366463&postcount=78)
Mocha Ricotta Crème (http://forum.lowcarber.org/showpost.php?p=6386796&postcount=89)
Ricotta Cheesecake With Lemon Drizzle and Pine Nuts (http://forum.lowcarber.org/showpost.php?p=6406783&postcount=94)
Vanilla Ricotta Crème (http://forum.lowcarber.org/showpost.php?p=6418229&postcount=102)
Heavenly Lemon Mousse (http://forum.lowcarber.org/showpost.php?p=6422711&postcount=103)
”Carmel” Apple Dip (http://forum.lowcarber.org/showpost.php?p=6446046&postcount=113)
Chocolate-Stuffed Steamed Pears (http://forum.lowcarber.org/showpost.php?p=6482530&postcount=131)
Icemanjs4’s Whole Berry Cranberry Sauce with Peaches (http://forum.lowcarber.org/showpost.php?p=6488193&postcount=132)
Waterbabee's Super Scrumptious Mini Cheesecakes (http://forum.lowcarber.org/showpost.php?p=6497702&postcount=140)
Baked Pears With Chocolate Sauce and Pomegranate Seeds (http://forum.lowcarber.org/showpost.php?p=6517349&postcount=149)
Dark Chocolate Pistachio Bark (http://forum.lowcarber.org/showpost.php?p=6518249&postcount=150)
Pavlova with Fresh Berries (http://forum.lowcarber.org/showpost.php?p=6559431&postcount=171)
Strawberry Blancmange (http://forum.lowcarber.org/showpost.php?p=6607566&postcount=179)


Drinks:

Eggnog (http://forum.lowcarber.org/showpost.php?p=6503693&postcount=145)
Hot Mulled Apple Cider (http://forum.lowcarber.org/showpost.php?p=6507582&postcount=147)


Great Tips and Ideas:

How to make a Vinaigarette (http://forum.lowcarber.org/showpost.php?p=6350476&postcount=53)
Slow down to a quick roast (http://www.telegraph.co.uk/wine/main.jhtml?xml=/wine/2006/10/28/edxanthe28.xml&page=1)
Hanukkah Recipes on the South Beach Diet (http://forum.lowcarber.org/showpost.php?p=6493379&postcount=135)



Please remember:
FORUM RULES WITH REGARD TO POSTING RECIPES:
Recipes may only be posted if they do not violate copyright. This applies to most cookbooks. If you found the recipe elsewhere on the internet, be sure it would not be a violation of copyright to post it. If in doubt, post a link instead. If it's a recipe that you have used and tweaked enough to make it your own, that's okay to post, but it would be a generous gesture to credit the source of inspiration. If it's your own invention, then it's not a problem.
http://forum.lowcarber.org/showthread.php?t=163749

[foxgluvs]

Made a new soup today, it's called Brilliant Broccoli and it's lovely!

Brilliant Broccoli Soup - serves 4 to 6

1 Head of Broccoli, chopped (including the stalks)
1 onion finey chopped
1 clove Garlic crushed (optional)
1 tablespoon olive oil
2 Corgette (zuchini) chopped
Vegetable stock
LF creme fraiche about half a cup

Chop up the veggies, add a little oil to the bottom of a pan, gently sweat the veggies and garlic in the oil for about 5 minutes with a lid on until softened and then add in your veggie stock, the stock should cover your veggies and come up about half an inch above. Gently simmer for 20 minutes, blend until smooth, alow to cool slightly before adding in creme fraiche, and serve immediately.

So simple and very very scrummy!

[Demi]

From today's free South Beach Daily email newsletter:



Curried Zucchini Soup

Zucchini is a delicious vegetable that works well with many different flavors and cuisines. This recipe showcases its versatility.

Phase 1

4 (1 1/4-cup) servings

Zucchini takes on Indian flavors exceptionally well, and there is almost no better example than this fantastic curried soup. Garam masala is an Indian spice blend that's widely available at specialty food stores, but if you don't have it, the soup is still great.

Prep time: 10 minutes
Start to finish: 20 minutes

Ingredients
2 teaspoons extra-virgin olive oil
1 small onion, chopped
1 garlic clove, minced
2 medium zucchini, sliced into 1/4-inch half-moons
1 tablespoon grated fresh ginger
1 teaspoon curry powder
1/2 teaspoon garam masala (optional)
3 cups vegetable broth
1/2 cup plain fat-free or low-fat yogurt

Instructions
Heat oil in a large saucepan over medium heat. Add onion and garlic; cook until softened, about 5 minutes. Add zucchini, ginger, curry powder, and garam masala, if using. Cook 3 more minutes.

Add broth and bring to a simmer. Cover and simmer until vegetables are tender, about 10 minutes. Purée soup in a blender or food processor until smooth, or use a hand blender. Whisk in yogurt just before serving.

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

Nutritional Information:
90 calories
2.5 total fat (0 g sat)
12 g carbohydrate
3 g protein
2 g fiber
540 mg sodium



http://www.southbeachdiet.com/public/dailydish/dd_20070304.asp

[Glendora]

I'd like to add some recipes if I could. They have been done quite a few times, but these are made to my own preferences and none is an exact copy of any one recipe, from what I can see. I also added a tip or two regarding the cooking processes, etc. Please note that the Baby Omelettes were originally quiches with my own favorite ingredients, but they came out more eggy and less quiche-y and when I popped these delicious babies out they just looked, well, like baby omelettes. :) Hence the name.

All three recipes can be eaten in any of the phases. All are Phase I legal. I was too lazy to do the nutritional information except to approximate calories. The cole slaw is about 200 calories for the entire bowl (which yields a ton of servings depending upon your appetite); the Baby Omelettes are approximately 50-60 calories per omelette depending upon how much cheese you put in and the chili is about 225-275 calories for 1/2 cup.

Glendora's Great Cole Slaw
3 c. shredded green cabbage
1.5 tbsp. mayo (regular or reduced-fat)
splash vinegar
1/2 packet Splenda
salt
pepper

Put the shredded cabbage in a big bowl. Add the vinegar first. I use approximately 1.5 teaspoons. It is better to start conservative with the vinegar and add more next time if you want a more vinegary taste.

Add the mayo, Splenda, a little salt and a few shakes of pepper. Blend well. ALLOW TO CHILL for at least one hour. This allows the flavors to blend. Then enjoy.


Baby Omelettes
1 c. egg substitute
1/2 c. shredded reduced-fat cheddar cheese
1/2 c. green pepper, chopped very small
1/4 c. white onions, chopped very small
2 slices turkey bacon, pulled into small "bacon bits"
salt
cooking spray

Preheat oven to 400 degrees (F). Spray nine cups of a 12-cup muffin tin with the cooking spray. Place all other ingredients in bowl (salt to taste--approximately 1/2 teaspoon). Mix together. Spoon equal amounts into the cups of the muffin tin. Bake for 22 minutes (check at 20 minutes just in case). Baby omelettes should "spring back" when touched in the middle, or come clean when a knife is inserted in the center. Allow to cool in muffin tin for about five minutes; then lift gently with a spoon (run spoon gently around edges first to make sure nothing is sticking--it shouldn't). Eat warm or store in fridge or freezer and re-heat later.

Glendora's Bite-You-Back Chili
16 oz. red beans
1 lb. chicken breast meat
one 15-oz. can plain tomato sauce (read ingredients carefully--no sugar!)
one 8-oz. can diced tomatoes
1/4 c. finely diced onion
1/2 c. green peppers
1 small tin canned mushroom pieces (or a few mushrooms, cut up)
1.5 tsps. chili powder
1 tsp. garlic powder
salt
pepper
1/2 tsp. crushed red pepper flakes
1-3 shakes hot sauce (Tabasco sauce)

On the stovetop, pour tomato sauce and diced tomatoes into a pot and begin heating on VERY LOW heat setting. On another burner, spray a frying pan with cooking oil spray and begin heating the pan on low-to-medium (approx. 3 minutes). Cut chicken meat into small cubes and cook in frying pan until all chicken is white and not pink.

Add the cooked chicken, onion, green peppers, mushrooms and beans to the pot and stir. Add spices and hot sauce last; stir again. Taste--this is very important. Use only one shake of hot sauce at first and then taste--this makes a fairly hot chili! If you're nervous about the heat of this chili, skip the crushed pepper flakes the first time you cook it; you can always add them later or add them to the batch the next time you cook this dish. Cook 3-4 hours covered on the stove top, stirring about every half hour. For the final half hour of cooking, take the lid off so the chili can thicken and reduce down. YOU CAN NOT OVERCOOK THIS CHILI. The longer the chili cooks, the better it tastes. If you find the chili is too hot for your tastes, add a few ounces more of tomato sauce and keep on stove top a little longer so it will thicken and reduce down.

[Demi]

Click here for: Dana Carpender's Flax Pancakes recipe (http://www.holdthetoast.com/070108clc)

These sound absolutely delicious and are suitable for the South Beach woe from Phase 2 onwards. Just make sure you use low fat yoghurt though.

[Demi]

From yesterday's free SB email newsletter:


Savory Egg, Ham, and Cheese Crepes

This hearty egg creation is a delicious way to start your day! Best of all, it will keep you satisfied all morning long.

Phases 2 and 3

Serves 4

Description
If a wheat or gluten allergy won't usually allow you to enjoy crepes, then this delicious breakfast dish is for you! Chickpea flour — a nonwheat, gluten-free flour made from ground dried chickpeas — creates filling, protein- and iron-rich crepes that are just as tasty as they are nutritious. Look for the flour in your health food store. If you have some fresh herbs on hand, add a chopped tablespoon or two just before rolling up the crepes.

Ingredients

Crepe Batter:
1/3 cup chickpea flour
1/3 cup 1 percent milk
1 tablespoon plus 11/2 teaspoons warm water
1 large egg
1 tablespoon plus 11/2 teaspoons canola oil
1/8 teaspoon freshly ground black pepper

Crepes:
2 teaspoons canola oil, divided
4 (1-ounce) slices low-fat, low-sodium boiled or smoked ham (not honey glazed)
4 (3/4-ounce) slices reduced-fat Swiss cheese
4 large eggs, lightly beaten
Salt and freshly ground black pepper

Instructions
For the crepe batter: Purée flour, milk, water, egg, oil, salt, and pepper in a blender until smooth, about 1 minute. Set aside to rest for 15 minutes.

For the crepes: Heat 1 teaspoon of the oil in an 8-inch nonstick skillet or crepe pan over medium heat. Add 2 tablespoons of the batter, tilting the pan so that batter forms a thin layer. Cook until edges begin to brown, about 1 minute. Carefully flip the crepe over and cook until golden on the bottom, about 1 more minute. Transfer crepe, golden-side down, to a plate. Without adding any additional oil, repeat with remaining batter, stacking crepes, to make all 4 crepes.

Lay each crepe, golden-side down, on a serving plate. Top each with 1 ham slice and 1 cheese slice.

Season eggs with salt and pepper. Heat remaining oil in a nonstick skillet over medium-high heat. Add eggs and stir occasionally until set, about 2 minutes. Divide eggs among prepared crepes, roll up, and serve.

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

Nutritional Information:
270 calories
16 g total fat (3.5 g sat)
9 g carbohydrate
20 g protein
1 g fiber
530 mg sodium

[Judynyc]

SBD Daily Dish email of 3/28
Vegetarian Chili With Nacho Crisps

Phase 2

Makes 4 servings

Description

This fiber-rich chili is brimming with beans and veggies. It's spicy enough to please grown-up palates, but it's mild enough for kids, making it the perfect family meal.

Tip: Use the shredding disc on your food processor to make quick work of chopping, but be careful not to over-chop. If you do, the mixture releases too much liquid. Add the veggies in the order in which they appear — the onions go in last.

Ingredients
2 medium carrots, scrubbed
2 stalks celery, trimmed
2 cloves garlic, peeled and smashed
1 medium onion, peeled and quartered
1 tablespoon extra-virgin olive oil
1 large can (1 pound 13 ounces) red kidney beans, drained and rinsed
1 can (15 ounces) chili-seasoned diced tomatoes
1 reduced-sodium chicken broth or vegetable broth
1 tablespoon chili powder
1 teaspoon ground cumin
Salt and black pepper
4 whole-wheat tortillas
4 tablespoons reduced-fat cheddar cheese

Instructions
1. Preheat oven to 400°F. In food processor fitted with shredding disc, drop carrots, celery, garlic, and onion pieces down feed tube. Let vegetables process only until chopped.

2. Heat oil in large saucepan over medium-heat. Add chopped vegetables; cook 4 minutes, stirring. Add remaining ingredients; bring to a simmer and cook 8 minutes, covered, but stirring occasionally.

3. Meanwhile, lay tortillas on baking sheet. Cut in wide strips. Sprinkle strips with cheese. Bake 7 minutes, until crisp. 4. Ladle chili into serving bowls; top with nacho strips.

Nutritional Information:
441 calories
21 g protein
70 g carbohydrate
16 g fiber
9 g total fat (2 g saturated fat)
4 mg cholesterol
1085 mg sodium

Like this recipe? It's from The South Beach Diet® Newsletter. Get more nutrient-dense, delicious recipes like this delivered to your home when you subscribe! Sign up for your risk-free copy today!



White Chipotle Chicken Chili

Phase 1

Serves 6

Description
A healthy twist on a spicy classic, this terrific dish tastes even better the next day. (Note: Unless you like your chili super-hot, remove the seeds before adding the peppers.)

Ingredients
1 tablespoon extra-virgin olive oil
1 large onion, chopped
4 boneless, skinless chicken breast halves (1 ¾ pounds), cut into 1-inch chunks
2 teaspoons chili powder
2 teaspoons ground cumin
Salt and black pepper
3 cans (14.5-oz size) white kidney or cannellini beans, drained (save ½ cup draining liquid) and rinsed
2 cups reduced-sodium chicken broth, divided
1 teaspoon canned chipotle chili, seeded and minced
½ cup nonfat half-and-half
Garnishes: shredded, reduced-fat Monterey Jack cheese; chopped fresh cilantro leaves

Instructions
1. Warm oil in large saucepan or Dutch oven over medium-low heat. Add onion; cook 4 minutes, stirring. Push onion mixture to one side; add chicken to skillet; sprinkle mixture with chili powder, cumin, salt, and pepper. Cook 5 minutes, stirring.

2. Increase heat to medium-high. Add two cans of the beans and draining liquid, 1 ¼ cups broth, and chipotle; bring to a simmer. Cook 10 minutes, until chicken is cooked through.

3. Meanwhile, combine remaining 1 can beans and ¾ cup broth in bowl of food processor. Puree until smooth. Add to soup in pot, along with half-and-half. Simmer a few minutes, stirring, until warmed through and flavors incorporate. Serve hot; garnish with cheese and cilantro.

Nutritional Information:
360 calories
5 g total fat (1 g saturated fat)
85 mg cholesterol
33 g carbohydrate
41 g protein
8 g fiber
671 mg sodium

[Judynyc]

SBD Daily Dish email 3/31
Easy, Tasty Ways to Cook Fish

Don't know how to cook fish except on the grill? As South Beach Diet® followers know, fish is rich in heart-healthy omega 3s, so it's worth learning other tasty ways to prepare it so you can enjoy it often. Here are four other cooking techniques that are so simple, they can help you add more fish to your menu.

Sautéed fish fillets:
Try this method for any type of skinless fish fillet. First, season the fish with salt and pepper, as desired, and heat a skillet with 1 tablespoon of extra-virgin olive oil. Cook the fish over medium-high heat, 2 to 3 minutes per side, for every 3/4-inch of thickness. (The thicker the fish, the longer the cooking time.)

Braised fish fillets:
This preparation style requires cooking in a liquid, such as broth, white wine, clam juice, or water. First, heat some extra-virgin olive oil in a skillet over medium-high heat, then add the liquid and any seasonings and bring to a simmer. Add the fish fillets, cover, and cook for 3 minutes on both sides. (Again, a fish thicker than 3/4 inches will require a longer cooking time.)

Baked fish fillets:
Grease a baking sheet with extra-virgin olive oil and arrange with fish fillets seasoned to taste. Bake at 350°F for about 7 to10 minutes for each inch of thickness. It's not necessary to turn the fish.

Broiled fish steaks:
Broiling works best with any type of fish steak. Season the steaks to taste and brush with extra-virgin olive oil. Place them in a broiler pan and broil, 4 to 6 minutes on each side or until golden. Allow more cooking time for steaks thicker than 1 inch.

How do you know if your fish is done? To test for doneness, poke with a fork at its thickest point. Perfectly cooked fish should be opaque and moist, not dry and flaky. Undercooked fish looks raw. Salmon and tuna are the exceptions, as both can be served rare on the inside as long as the fish itself is very fresh. Note: To maintain freshness and avoid overcooking, make sure to thaw frozen fish in the refrigerator (not at room temperature), under warm water, or in the microwave.

[Demi]

From today's free South Beach Daily email newsletter:


Spring Quinoa Salad

Makes 8 (3/4-cup) servings

PREP TIME: 15 minutes COOK TIME: 20 minutes

Quinoa-pronounced "keen-wa"-is easy to cook and is a good source of the cell-protecting amino acid lysine, as well as potassium and magnesium.

Ingredients
1/3 cup plus 2 tablespoons fresh lemon juice
1/4 cup plus 2 tablespoons minced red onion
3/4 teaspoon salt
4 cups water
2 cups quinoa, rinsed
1 large cucumber, peeled, seeded, and finely chopped
2 celery stalks, finely chopped
1/3 cup chopped fresh mint
Black pepper

Instructions
Stir together lemon juice, onion, and salt in a small bowl; set aside.

Bring water to a boil in a medium saucepan. Add quinoa and reduce heat to low; cover and gently simmer until tender, about 15 minutes. Drain any excess water. Spread quinoa on a baking sheet to cool.

Transfer cooled quinoa to a serving bowl. Add cucumber, celery, mint, lemon juice mixture, and pepper to taste; toss to combine. Serve at room temperature.

Nutritional Information :
170 calories,
2.5 g fat (0 g saturated)
6 g protein
33 g carbohydrate
3 g fiber
240 mg sodium


MAKE AHEAD: Salad can be made up to 1 day ahead and refrigerated in a covered container.

[-o-]

"This strong Worcestershire-garlic marinade really penetrates into the duck breast, giving it a rich, distinctive flavor."
INGREDIENTS:
1/4 cup Worcestershire sauce
2 tablespoons olive oil
1/2 teaspoon hot sauce
2 tablespoons minced garlic
1/4 teaspoon black pepper


I made some shark steaks with a very similar marinade this weekend, and they were Really Tasty. I added some dijon mustard, lemon juice, and grated fresh ginger. Very good with black beans, too. :thup:

[-o-]

I missed lasagna, so I made some. I'd like to post nutritional data, but I haven't the foggiest idea how to come up with it -- if anyone can tell me where they're getting good numbers, I can work up the numbers on this.

Eggplant Lasagna-ish
1 large eggplant
1 or 2 zucchini, cut into coins
olive oil
1 lb lean ground beef
1 jar tomato sauce (yeah, if I were really serious, I'd make the tomato sauce, but I am not kidding anyone: I am the *substitute* cook in my house)
1 package part-skim ricotta cheese
2 cups shredded part-skim mozzarella
black pepper
smoked paprika
garlic powder
basil
salt

Eggplant is an extremely high-maintenance vegetable. Slice off the top and bottom, and slice the thing into thin sections longways. These should be pretty damned thin, but not paper-thin. These are going to replace the pasta in the lasagna, so about pasta thickness is good. Set the sections out in a tray or on plates, and salt them. This will cause the eggplant to 'sweat' out some of its water and bitter-tasting compounds. Let the slices sweat for 15-20 minutes, then dab off the water with a paper towel, flip the slices, salt the other side, and repeat the process.

Preheat oven to 350F. Brown ground beef and drain. Add pepper, paprika, garlic and basil to beef and set aside.

Lightly coat bottom of a 13x9 baking dish with olive oil. Build your dish -- the first layer should be eggplant slices. The rest of your layers will be made of ricotta cheese, zucchini, ground beef and tomato sauce, eggplant, and mozzarella cheese, and it doesn't make a whole lot of difference how you arrange them, except that the top layer should probably be mozzarella, in keeping with the whole lasagna theme.

Bake for about 45 minutes. Serves approximately eleventy-billion, like unto a pan of lasagna.

[Demi]

I missed lasagna, so I made some. I'd like to post nutritional data, but I haven't the foggiest idea how to come up with it -- if anyone can tell me where they're getting good numbers, I can work up the numbers on this.
Try putting the numbers into Fitday.com (http://www.fitday.com/).

[Demi]

From today's free South Beach Daily email newsletter:


Asparagus, Crabmeat, and Grapefruit Salad

This salad features crisp vegetables and fresh seafood — perfect for a spring lunch!

Serves 2

Smith & Wollensky is known as a great steakhouse across the country, but this salad shows there's something on the menu for everyone.

Ingredients

Salad:
6 pieces jumbo asparagus, stems trimmed, peeled 3" at base, steamed until just cooked, but still bright green and crisp, and chilled
1 cup mixed baby greens
1/4 pound colossal lump crabmeat, picked over for bits of shell
6 pieces of grapefruit sections
1/2 red bell pepper, chopped
1/4 cup Citrus Vinaigrette (recipe below)
1 tablespoon minced chives

Citrus Vinaigrette:
½ teaspoon Dijon mustard
½ tablespoon lemon juice
½ tablespoon lime juice
½ tablespoon orange juice
1/4 cup extra virgin olive oil Salt Pepper

Instructions

To make the salad:
Lay 3 asparagus on each plate.

Put ½ cup greens on top of the asparagus on each plate to make a bed for the crabmeat. Divide the crabmeat evenly into 4 portions and place it on top of the greens. Arrange the grapefruit sections around the crabmeat. Sprinkle with the bell pepper.

Drizzle with Citrus Vinaigrette. Sprinkle on chives.

To make the Citrus Vinaigrette:
In a small glass or stainless steel bowl, combine the mustard, lemon juice, lime juice, and orange juice. Slowly whisk in the oil. Season with salt and pepper to taste.

Nutritional Information:
260 calories
20 total fat (3 g sat)
30 mg cholesterol
9 g carbohydrate
0 g fiber
490 mg sodium

[Demi]

SOUTH BEACH RECIPES INDEX


Links to some great South Beach Recipe sites:

ivillage exclusive: 10 Best South Beach Recipes (http://magazines.ivillage.com/goodhousekeeping/recipes/health/articles/0,,284497_633257,00.html)
Recipegal.com South Beach Recipes (http://www.recipegal.com/SouthBeachDiet/)
Southbeach.allrecipes.com (http://southbeach.allrecipes.com/default.asp)
KraftHealthyLiving.com - South Beach Recipes (http://www.kraftfoods.com/South_Beach_Diet/)
Prevention.com - South Beach Recipes (http://www.prevention.com/topic/0,5768,s1-4-86-186-0-0,00.html)
Foodgeeks.com - South Beach Recipes (http://foodgeeks.com/diets/southbeachdiet.phtml)
SouthBeachRecipes.com (http://www.southbeachrecipes.com/)


Links to some great threads giving advice, tips and ideas to help with eating the South Beach way:

South Beach Super Foods ( http://forum.lowcarber.org/showpost.php?p=6435769&postcount=1)
Seasonal Eating ( http://forum.lowcarber.org/showthread.php?t=306092)
Slow down to a quick roast (http://www.telegraph.co.uk/wine/main.jhtml?xml=/wine/2006/10/28/edxanthe28.xml&page=1)
Hanukkah Recipes on the South Beach Diet (http://forum.lowcarber.org/showpost.php?p=6493379&postcount=135)
How to make a Vinaigarette (http://forum.lowcarber.org/showpost.php?p=6350476&postcount=53)
Easy and Tasty Ways to Cook Fish (http://forum.lowcarber.org/showpost.php?p=6688962&postcount=191)




Recipe Index of Recipes in this thread

(Recipes are sorted into categories, and the same recipe may be found in several categories in the index).


Soup:

Chrissi’s Spicy Meatball Soup (http://forum.lowcarber.org/showpost.php?p=6355779&postcount=56) ~ Demi’s Creamy Cauliflower Soup (http://forum.lowcarber.org/showpost.php?p=6404958&postcount=93) ~ Soupe au Pistou (http://forum.lowcarber.org/showpost.php?p=6411731&postcount=97) ~ Fluffybear’s Minestrone Soup (http://forum.lowcarber.org/showpost.php?p=6430569&postcount=104) ~ Cream of Broccoli Soup (http://forum.lowcarber.org/showpost.php?p=6469770&postcount=119) ~ Roasted Tomato Soup (http://forum.lowcarber.org/showpost.php?p=6498823&postcount=142) ~ South Beach Tomato Soup (http://forum.lowcarber.org/showpost.php?p=6511393&postcount=148) ~ Egg Drop Soup (http://forum.lowcarber.org/showpost.php?p=6538832&postcount=153) ~ White Bean Soup with Greens (http://forum.lowcarber.org/showpost.php?p=6554133&postcount=170) ~ Hearty Minestrone (http://forum.lowcarber.org/showpost.php?p=6554133&postcount=170) ~ Spicy Turnip and Lentil Dhal Soup (http://forum.lowcarber.org/showpost.php?p=6617346&postcount=180) ~ Brilliant Broccoli Soup (http://forum.lowcarber.org/showpost.php?p=6620096&postcount=185) ~ Curried Zucchini Soup (http://forum.lowcarber.org/showpost.php?p=6638347&postcount=186)


Appetisers:

Shrimp Salad in Cucumber Cups (http://forum.lowcarber.org/showpost.php?p=6434395&postcount=107) ~ Demi’s Ceviche (http://forum.lowcarber.org/showpost.php?p=6445109&postcount=112) ~ Sun-dried Tomato Hummus (http://forum.lowcarber.org/showpost.php?p=6589350&postcount=177)


Chicken/Turkey Dishes:

Demi's South Beach Coconut Chicken (http://forum.lowcarber.org/showpost.php?p=6301637&postcount=2) ~ Thai Chicken Cakes (http://forum.lowcarber.org/showpost.php?p=6301685&postcount=3) ~ Yoghurt Spiced Chicken Breast (http://forum.lowcarber.org/showpost.php?p=6303649&postcount=9) ~ Ginger & Garlic Chicken with Pak Choi (http://forum.lowcarber.org/showpost.php?p=6307947&postcount=14) ~ Lemon-Tarragon Chicken Salad in Butter Lettuce Cups (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40) ~ Greens, Chicken, and Citrus Salad (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40) ~ Chrissi’s Spicy Turkey Balls (http://forum.lowcarber.org/showpost.php?p=6355779&postcount=56) ~ Baked Barbecue Chicken with South Beach Barbecue Sauce (http://forum.lowcarber.org/showpost.php?p=6358264&postcount=62
) ~ Warm Chicken Salad with Pine Nuts (http://forum.lowcarber.org/showpost.php?p=6361376&postcount=74
) ~ Demi’s Chili (http://forum.lowcarber.org/showpost.php?p=6361773&postcount=75) ~ Moroccan Grilled Chicken (http://forum.lowcarber.org/showpost.php?p=6366470&postcount=79) ~ Judy’s Turkey Chili (http://forum.lowcarber.org/showpost.php?p=6370763&postcount=81) ~ Asian Chicken Salad Wraps (http://forum.lowcarber.org/showpost.php?p=6437605&postcount=108) ~ Seakay’s Aunt’s Chicken Chili (http://forum.lowcarber.org/showpost.php?p=6440217&postcount=109) ~ Quick-roast poussin with lemon, sweet potato and red onions (http://forum.lowcarber.org/showpost.php?p=6449793&postcount=114) ~ Tomato & Basil Chicken Stew (http://forum.lowcarber.org/showpost.php?p=6470253&postcount=121) ~ Chicken & Watercress Dumplings with Miso Broth (http://forum.lowcarber.org/showpost.php?p=6479581&postcount=129) ~ Chicken with Herby Winter Vegetables (http://forum.lowcarber.org/showpost.php?p=6502123&postcount=144) ~ Chili Salsa Verde (Turkey version) (http://forum.lowcarber.org/showpost.php?p=6552884&postcount=166) ~ Chicken Capri (http://forum.lowcarber.org/showpost.php?p=6565331&postcount=173) ~ Chicken Tikka Masala (http://forum.lowcarber.org/showpost.php?p=6566894&postcount=174) ~ Poached Chicken Sandwich with Lemon-Caper Mayo (http://forum.lowcarber.org/showpost.php?p=6583006&postcount=176) ~ Moroccan Chicken With Eggplant Garbanzo Ragout (http://forum.lowcarber.org/showpost.php?p=6601382&postcount=178) ~ Glendora’s Bite-U-Back Chili (http://forum.lowcarber.org/showpost.php?p=6639218&postcount=187) ~ White Chipotle Chicken Chili (http://forum.lowcarber.org/showpost.php?p=6683224&postcount=190)


Fish Dishes:

Coconut Shrimp Curry (http://forum.lowcarber.org/showpost.php?p=6325201&postcount=31) ~ Mediterranean Tuna Salad (http://forum.lowcarber.org/showpost.php?p=6325619&postcount=32) ~ Demi's Tuna Salsa Salad (http://forum.lowcarber.org/showpost.php?p=6301834&postcount=4) ~ Thai Monkfish Lime and Coconut Stir-fry ( http://forum.lowcarber.org/showpost.php?p=6348294&postcount=46) ~ Tuna and Bean Salad (http://forum.lowcarber.org/showpost.php?p=6349485&postcount=48) ~ Grilled Salmon with Rosemary (http://forum.lowcarber.org/showpost.php?p=6358192&postcount=59
) ~ Autumn Fish Tagine (http://forum.lowcarber.org/showpost.php?p=6404674&postcount=92
) ~ Grilled Shrimp with Chipotle Dip (http://forum.lowcarber.org/showpost.php?p=6440909&postcount=110) ~ Demi’s Ceviche (http://forum.lowcarber.org/showpost.php?p=6445109&postcount=112) ~ Cod with courgettes, brown butter and capers (http://forum.lowcarber.org/showpost.php?p=6449793&postcount=114) ~ Sweet Peppers with Seafood and Rocket (http://forum.lowcarber.org/showpost.php?p=6478097&postcount=126) ~ Monkfish kebabs with pomegranate salsa (http://forum.lowcarber.org/showpost.php?p=6488250&postcount=133) ~ Cioppino alla Toscana (Tuscan Fish Stew) (http://forum.lowcarber.org/showpost.php?p=6576927&postcount=175)


Meat Dishes ~ Beef/Lamb/Pork:

Tuscan Grilled Steak (http://forum.lowcarber.org/showpost.php?p=6303640&postcount=8) ~ Warm Beef Salad (http://forum.lowcarber.org/showpost.php?p=6358244&postcount=60) ~ Demi’s Chili (http://forum.lowcarber.org/showpost.php?p=6361773&postcount=75) ~ Garlic and Soy Grilled Pork Chops (http://forum.lowcarber.org/showpost.php?p=6364815&postcount=77) ~ Seakay’s Ground Beef Casserole (http://forum.lowcarber.org/showpost.php?p=6411367&postcount=95) ~ Braised Lamb with Flageolet Beans (http://forum.lowcarber.org/showpost.php?p=6411735&postcount=98) ~ Lamb burger with oregano, cumin and vine tomatoes (http://forum.lowcarber.org/showpost.php?p=6449793&postcount=114) ~ Braised Beef Goulash with Smoked Pimenton (http://forum.lowcarber.org/showpost.php?p=6465075&postcount=118) ~ Chili Salsa Verde (Pork version) (http://forum.lowcarber.org/showpost.php?p=6541070&postcount=154) ~ -o-‘s Eggplant Lasagna-ish (http://forum.lowcarber.org/showpost.php?p=6706539&postcount=194)


Egg Dishes:

Tomato & Leek Frittata (http://forum.lowcarber.org/showpost.php?p=6443771&postcount=111) ~ Savoury Crepe/Wrap (http://forum.lowcarber.org/showpost.php?p=6346532&postcount=43) ~ Baby Omelettes (http://forum.lowcarber.org/showpost.php?p=6639218&postcount=187) ~ Savory Egg, Ham, and Cheese Crepes (http://forum.lowcarber.org/showpost.php?p=6665714&postcount=189)


Tofu and Vegetarian Dishes:

TLT (Tofu, Lettuce & Tomato Sandwich) (http://forum.lowcarber.org/showpost.php?p=6328309&postcount=33) ~ Tofu Cacciatore (http://forum.lowcarber.org/showpost.php?p=6349509&postcount=49) ~ Whole-Wheat Penne with Eggplant and Ricotta (http://forum.lowcarber.org/showpost.php?p=6358260&postcount=61) ~ Fresh Herb and Quinoa Salad With Garden Tomatoes (http://forum.lowcarber.org/showpost.php?p=6373642&postcount=82) ~ Vegetarian Chili With Nacho Crisps (http://forum.lowcarber.org/showpost.php?p=6501999&postcount=143)


Sides/Vegetable Dishes:

Vegetable Quiche Cups To Go (http://forum.lowcarber.org/showpost.php?p=6328309&postcount=33) ~ Fluffybear’s Oriental Stir Fry (http://forum.lowcarber.org/showpost.php?p=6330687&postcount=34) ~ Fluffybear’s Ratatouille (http://forum.lowcarber.org/showpost.php?p=6330696&postcount=35) ~ Low Carb Spaghetti Squash Pancakes (http://forum.lowcarber.org/showpost.php?p=6305293&postcount=12) ~ Muffaletta Salad (http://forum.lowcarber.org/showpost.php?p=6331851&postcount=37) ~ Judy’s Stewed Zucchini (http://forum.lowcarber.org/showpost.php?p=6349809&postcount=51) ~ Roasted Eggplant with Lemon and Olive Oil (http://forum.lowcarber.org/showpost.php?p=6358267&postcount=64) ~ Baked Sweet Potato Fries (http://forum.lowcarber.org/showpost.php?p=6358268&postcount=65) ~ South Beach Cole Slaw (http://forum.lowcarber.org/showpost.php?p=6358270&postcount=66
) ~ Oven-Roasted Sweet Potatoes with Garlic & Rosemary (http://forum.lowcarber.org/showpost.php?p=6362070&postcount=76) ~ Carrot, Swede and Savoy Cabbage (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101) ~ Baba Ghanoush (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101) ~ Celeriac and Red Cabbage (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101) ~ Sweet Potato, Ginger and Chilli (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101) ~ Spinach & Cottage Cheese Fritters (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101) ~ Roast Fennel with Olive & Orange Stuffing (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101) ~ Couscous with Toasted Pistachios (http://forum.lowcarber.org/showpost.php?p=6431375&postcount=105) ~ Surprise South Beach Diet® Mashed Potatoes (http://forum.lowcarber.org/showpost.php?p=6472964&postcount=122) ~ Roast butternut and peppers with onions (http://forum.lowcarber.org/showpost.php?p=6354505&postcount=55) ~ Oven-roasted Winter Vegetables (http://forum.lowcarber.org/showpost.php?p=6478452&postcount=127) ~ Oven-roasted Ratatouille (http://forum.lowcarber.org/showpost.php?p=6478462&postcount=128) ~ Brussels Sprouts With Pearl Onions and Fresh Thyme (http://forum.lowcarber.org/showpost.php?p=6492185&postcount=134) ~ Demi’s Colcannon (http://forum.lowcarber.org/showpost.php?p=6494786&postcount=136) ~ Cajun Spiced Sweet Potato Wedges (http://forum.lowcarber.org/showpost.php?p=6498004&postcount=141) ~ Demi’s Roasted Parmesan Garlic Cauliflower (http://forum.lowcarber.org/showpost.php?p=6506256&postcount=146) ~ Orange-Ginger Sweet Potato Casserole (http://forum.lowcarber.org/showpost.php?p=6529472&postcount=151) ~ Priya’s Chili Paneer (http://forum.lowcarber.org/showpost.php?p=6551586&postcount=1) ~ Spring Quinoa Salad (http://forum.lowcarber.org/showpost.php?p=6702151&postcount=192)


Salads:

Lemon-Tarragon Chicken Salad in Butter Lettuce Cups (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40) ~ Greens, Chicken, and Citrus Salad (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40) ~ Mediterranean Tuna Salad (http://forum.lowcarber.org/showpost.php?p=6325619&postcount=32) ~ Demi's Tuna Salsa Salad (http://forum.lowcarber.org/showpost.php?p=6301834&postcount=4) ~ Muffaletta Salad (http://forum.lowcarber.org/showpost.php?p=6331851&postcount=37) ~ Tuna and Bean Salad (http://forum.lowcarber.org/showpost.php?p=6349485&postcount=48) ~ Spicy chicken and iceberg salad (http://forum.lowcarber.org/showpost.php?p=6354505&postcount=55) ~ Radicchio, avocado and courgette salad (http://forum.lowcarber.org/showpost.php?p=6354505&postcount=55) ~ Cannellini Bean Salad (http://forum.lowcarber.org/showpost.php?p=6358266&postcount=63
) ~ South Beach Cole Slaw (http://forum.lowcarber.org/showpost.php?p=6358270&postcount=66
) ~ Warm Chicken Salad with Pine Nuts (http://forum.lowcarber.org/showpost.php?p=6361376&postcount=74
) ~ Fresh Herb and Quinoa Salad With Garden Tomatoes (http://forum.lowcarber.org/showpost.php?p=6373642&postcount=82) ~ Miezimau’s Fresh Green Bean Salad with Tarragon Vinaigrette (http://forum.lowcarber.org/showpost.php?p=6381864&postcount=87) ~ Armand Salad (http://forum.lowcarber.org/showpost.php?p=6399260&postcount=90) ~ Speedy Fajita Salad (http://forum.lowcarber.org/showpost.php?p=6473887&postcount=124) ~ Glendora’s Great Coleslaw Omelettes (http://forum.lowcarber.org/showpost.php?p=6639218&postcount=187) ~ Spring Quinoa Salad (http://forum.lowcarber.org/showpost.php?p=6702151&postcount=192) ~ Asparagus, Crabmeat, and Grapefruit Salad (http://forum.lowcarber.org/showpost.php?p=6707135&postcount=196)


Sauces and Dressings:

Judy’s Salsa (http://forum.lowcarber.org/showpost.php?p=6349809&postcount=51) ~ Balsamic Vinaigarette (http://forum.lowcarber.org/showpost.php?p=6350476&postcount=53) ~ Icemanjs4’s Whole Berry Cranberry Sauce with Peaches (http://forum.lowcarber.org/showpost.php?p=6488193&postcount=132) ~ Creamy Balsamic Dressing (http://forum.lowcarber.org/showpost.php?p=6497659&postcount=138) ~ MLEbeth’s Creamy Lemon-Garlic Mayonnaise (http://forum.lowcarber.org/showpost.php?p=6552484&postcount=165)


Snacks and Miscellaneous:

Crunchy Snack Ideas (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=38) ~ Savoury Crepe/Wrap (http://forum.lowcarber.org/showpost.php?p=6346532&postcount=43) ~ Judy’s Salsa (http://forum.lowcarber.org/showpost.php?p=6349809&postcount=51) ~ Grilled Pizza with Pesto, Tomatoes & Feta (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=52) ~ Foxgluv’s Simple Pancakes (http://forum.lowcarber.org/showpost.php?p=6381284&postcount=86) ~ Savory Egg, Ham & Cheese Crepes (http://forum.lowcarber.org/showpost.php?p=6455347&postcount=117) ~ South Beach Blintz (http://forum.lowcarber.org/showpost.php?p=6493379&postcount=135) ~ Quick Cheese Blintzes (http://forum.lowcarber.org/showpost.php?p=6493379&postcount=135) ~ Cheese Latkes (http://forum.lowcarber.org/showpost.php?p=6493379&postcount=135) ~ Flax Muffin (http://forum.lowcarber.org/showpost.php?p=6545115&postcount=157) ~ Flax Wrap (http://forum.lowcarber.org/showpost.php?p=6545115&postcount=157) ~ Flax ‘Sponge Cake’ (http://forum.lowcarber.org/showpost.php?p=6545132&postcount=159) ~ Poached Chicken Sandwich with Lemon-Caper Mayo (http://forum.lowcarber.org/showpost.php?p=6583006&postcount=176) ~ Sun-dried Tomato Hummus (http://forum.lowcarber.org/showpost.php?p=6589350&postcount=177) ~ Dana Carpender’s Flax Pancakes (http://forum.lowcarber.org/showpost.php?p=6641519&postcount=188) ~ Savory Egg, Ham, and Cheese Crepes (http://forum.lowcarber.org/showpost.php?p=6665714&postcount=189)


Breakfast Ideas:

Mango Smoothie (http://forum.lowcarber.org/showpost.php?p=6358280&postcount=69) ~ Pear Bran Muffins (http://forum.lowcarber.org/showpost.php?p=6358276&postcount=68
) ~ Frecklfluf’s Chocolate Strawberry Smoothie (http://forum.lowcarber.org/showpost.php?p=6360440&postcount=72
) ~ Sunrise Parfait (http://forum.lowcarber.org/showpost.php?p=6377985&postcount=84
) ~ Foxgluv’s Simple Pancakes (http://forum.lowcarber.org/showpost.php?p=6381284&postcount=86
) ~ Tammay’s Chocolate Tofu Smoothie (http://forum.lowcarber.org/showpost.php?p=6386304&postcount=88
) ~ Flax Muffin (http://forum.lowcarber.org/showpost.php?p=6545115&postcount=157) ~ Dana Carpender’s Flax Pancakes (http://forum.lowcarber.org/showpost.php?p=6641519&postcount=188) ~ Savory Egg, Ham, and Cheese Crepes (http://forum.lowcarber.org/showpost.php?p=6665714&postcount=189)


Desserts/Sweet Treats:

Peanut Butter and Jelly Cookies (http://forum.lowcarber.org/showpost.php?p=6358273&postcount=67) ~ Pear Bran Muffins (http://forum.lowcarber.org/showpost.php?p=6358276&postcount=68) ~ Joesfolks Fruit Treats (http://forum.lowcarber.org/showpost.php?p=6358963&postcount=70) ~ Apple and Almond Souffle (http://forum.lowcarber.org/showpost.php?p=6366463&postcount=78) ~ Mocha Ricotta Crème (http://forum.lowcarber.org/showpost.php?p=6386796&postcount=89) ~ Ricotta Cheesecake With Lemon Drizzle and Pine Nuts (http://forum.lowcarber.org/showpost.php?p=6406783&postcount=94) ~ Vanilla Ricotta Crème (http://forum.lowcarber.org/showpost.php?p=6418229&postcount=102) ~ Heavenly Lemon Mousse (http://forum.lowcarber.org/showpost.php?p=6422711&postcount=103) ~ ”Carmel” Apple Dip (http://forum.lowcarber.org/showpost.php?p=6446046&postcount=113) ~ Chocolate-Stuffed Steamed Pears (http://forum.lowcarber.org/showpost.php?p=6482530&postcount=131) ~ Icemanjs4’s Whole Berry Cranberry Sauce with Peaches (http://forum.lowcarber.org/showpost.php?p=6488193&postcount=132) ~ Waterbabee's Super Scrumptious Mini Cheesecakes (http://forum.lowcarber.org/showpost.php?p=6497702&postcount=140) ~ Baked Pears With Chocolate Sauce and Pomegranate Seeds (http://forum.lowcarber.org/showpost.php?p=6517349&postcount=149) ~ Dark Chocolate Pistachio Bark (http://forum.lowcarber.org/showpost.php?p=6518249&postcount=150) ~ Pavlova with Fresh Berries (http://forum.lowcarber.org/showpost.php?p=6559431&postcount=171) ~ Strawberry Blancmange (http://forum.lowcarber.org/showpost.php?p=6607566&postcount=179)


Drinks:

Eggnog (http://forum.lowcarber.org/showpost.php?p=6503693&postcount=145) ~ Hot Mulled Apple Cider (http://forum.lowcarber.org/showpost.php?p=6507582&postcount=147)




Please remember:
FORUM RULES WITH REGARD TO POSTING RECIPES:
Recipes may only be posted if they do not violate copyright. This applies to most cookbooks. If you found the recipe elsewhere on the internet, be sure it would not be a violation of copyright to post it. If in doubt, post a link instead. If it's a recipe that you have used and tweaked enough to make it your own, that's okay to post, but it would be a generous gesture to credit the source of inspiration. If it's your own invention, then it's not a problem.
http://forum.lowcarber.org/showthread.php?t=163749

[Judynyc]

From todays SBD Daily Dish email


Shrimp Salad With Herb-Dill Dressing (Phase 1)

This fresh salad combines shrimp with a mustard-based dill dressing — a winning flavor combination!

Serves 2

Ingredients

Shrimp
1/2 cup dry white wine
1/2 teaspoon mustard seeds
1/8 teaspoon red-pepper flakes
1 bay leaf
1/2 lemon, sliced
3/4 pound large shrimp, peeled and deveined


Herb-Dill Dressing
1 1/2 tablespoons extra-virgin olive oil
1 1/2 tablespoons red wine vinegar
1 tablespoon water
1 tablespoon chopped fresh basil
1 tablespoon chopped fresh dill
1/2 teaspoon finely chopped garlic
1/2 teaspoon Dijon mustard
1/4 medium onion, sliced
1/2 large head romaine lettuce
2 ripe tomatoes, cut into wedges
3 fresh mushrooms, sliced
Fresh dill sprigs (optional)


Instructions

To make the shrimp:
Combine the wine, mustard seeds, pepper flakes, bay leaves, and lemon in a large saucepan. Add water to fill the pan two-thirds full. Bring to a boil over high heat. Add the shrimp, and cook for 3-4 minutes or until the shrimp have turned pink and are no longer translucent in the center. Drain and cool. Discard the bay leaves.

To make the herb-dill dressing:
In a screw-top jar, mix the olive oil, red wine vinegar, water, basil, dill, garlic, mustard, and onion. Shake well.

Place the shrimp in a large bowl and add the dressing. Toss well, cover, and refrigerate until well chilled.

Serve the shrimp mixture on romaine lettuce leaves and surround with the tomato wedges and mushroom slices. Garnish with dill sprigs, if using.

Nutritional Information:
382 calories
14 g total fat (2 g saturated fat)
260 mg cholesterol
16 g carbohydrate
38 g protein
4 g fiber
310 mg sodium

[-o-]

Try putting the numbers into Fitday.com (http://www.fitday.com/).


Ah ha. I have been using fitday. I will pull the numbers and edit the post. (I'm assuming you can edit a post, anyway...)

Thanks!

[Demi]

From today's free South Beach Daily email newsletter:


Chunky Gazpacho Salad With Citrus Scallops

Looking to enhance your salad repertoire? Here's a flavorful and nutritious option.

Serves 2

Description

This vibrant salad is summer in a bowl! We've used scallops since they are flavorful and fast cooking, but feel free to substitute shrimp. If you don't care for raw garlic, just leave it out.

Ingredients
1 clove garlic, minced
1 teaspoon salt
3 medium-size ripe beefsteak tomatoes
1 cup red bell pepper, cored, seeded, and diced (1/2-inch cubes)
1/2 cup cucumber, peeled, seeded, and diced (1/2-inch cubes)
1/2 cup onion or 1 shallot, minced
2 tablespoons sherry vinegar
1 tablespoon extra-virgin olive oil
Salt and pepper
Fresh lime juice
3/4 pound sea scallops
1 tablespoon extra-virgin olive oil (if pan sautéing)

Instructions
1. In a small bowl, mash garlic and salt until pasty. Scrape into large mixing bowl.

2. Core tomatoes; halve them vertically. Scoop out the seeds and discard. Chop tomatoes into 1/4-inch cubes. Place tomato cubes into bowl with garlic. Add bell peppers, cucumber, onions, vinegar, and oil. Let stand 5 minutes, to allow vegetables to give off their juices. Season to taste with salt and pepper.

3. Pat scallops dry; season with salt. To grill scallops: Grill over high heat for about 2 minutes per side. To pan-sauté scallops: Warm 1 tablespoon olive oil in large nonstick skillet over high heat. Cook for 2 minutes on the other side. They should be brown on the outside, but still tender in the middle.

4. Divide gazpacho salad between two shallow bowls. Top with scallops. Squeeze lime juice over entire salad.

Tip: Use beefsteak rather than plum tomatoes; they're juicer and easier to chop.

Nutritional Information:
380 calories
17 total fat (3 g sat)
55 mg cholesterol
26 g carbohydrate
32 g protein
5 g fiber
390 mg sodium

[Demi]

This is a great SB-friendly recipe courtesy of Gordon Ramsay. It's one of the recipes featured in an article to promote his new book, Gordon Ramsay's Fast Food. Had this for dinner last night ~ it was absolutely delicious!

http://www.timesonline.co.uk/multimedia/archive/00159/bakedchicken385_159170a.jpg

Baked chicken with aubergine, courgette and tomato ragout (http://www.timesonline.co.uk/tol/life_and_style/food_and_drink/gordon_ramsay/article1666149.ece)




Gordon in a flash

When I launched my Sunday lunch campaign last year, "lack of time" was the excuse most people gave for not cooking. Sadly, ready meals and takeaways have become the staple for many of us. It's tempting and all too easy to blame a hectic lifestyle for eating poorly, but it only takes a bit of effort and organisation to make quick, healthy, delicious meals at home.

Enjoying good food is one of life's basic pleasures and there's no better way to bring a family closer together than through cooking and sharing a good meal.

My campaign this time is to redefine the concept of fast food and prove that anyone can prepare speedy meals in less time than it takes to get a pizza delivered. Here are some suggestions to get you on the right track.

First, always try to use the best seasonal ingredients and treat them simply. Good quality food doesn't call for complicated cooking techniques.

Take homegrown strawberries, for example. At their peak, a squeeze of lemon juice is all it takes to enhance their natural sweetness. Equally, you don't need an elaborate sauce to accompany a fresh fish — a zesty vinaigrette will suffice.

It is also essential to have a well-stocked store cupboard. When it comes to easy week-night suppers, I recognise that convenience foods such as canned tomatoes, ready roasted peppers and canned beans are useful. Even having basic items to hand in the freezer can be a time-saver. At a moment's notice, you can whip up an amazing soup with a bag of frozen peas, crème fraîche and leftover pancetta.

I know what it's like to live life in the fast lane, believe me! However pressed for time you are, please don't neglect what you eat.

http://www.timesonline.co.uk/tol/life_and_style/food_and_drink/gordon_ramsay/article1661756.ece

[Demi]

From today's free South Beach Daily email newsletter:




Portobello Burgers

Even if you're a carnivore, it's a good idea to make meatless meals once in a while. Soy foods are high in lean protein and low in saturated fat and replacing saturated fats with unsaturated fats — one of the nutritional improvements outlined in the South Beach Diet® — is a smart strategy when it comes to heart health. If you've never experimented with meatless meals, now is the time to try. Here is a recipe to get you started.

6 Servings

Description
Meaty mushrooms — combined with protein-packed textured vegetable protein (TVP), provolone cheese, and sun-dried tomatoes — make these vegetarian burgers hearty and super flavorful. TVP is a favorite vegetarian source of nonanimal protein and can be found at health food stores. If you have extra time, form the burgers ahead and refrigerate for 30 minutes for easier handling.

Prep time: 20 minutes
Start to finish: 25minutes

Ingredients
1 cup textured vegetable protein (TVP)
4 ounces provolone cheese, shredded (1 cup)
1 large egg, lightly beaten
3 tablespoons extra-virgin olive oil, divided
2 garlic cloves, minced
3 medium portobello mushrooms, stemmed and chopped
1 small onion, finely chopped
1 small zucchini, coarsely grated
1/4 cup sun-dried tomatoes (packed in oil), drained and chopped
Salt and freshly ground black pepper

Instructions
Combine TVP, cheese, egg, 3/4 teaspoon salt, and 1/4 teaspoon pepper in a mixing bowl; stir to mix well.

Heat 2 tablespoons of the oil in a large nonstick skillet over medium-high heat. Add garlic and sauté until fragrant, 30 seconds. Add mushrooms, onion, and zucchini; sauté, stirring often, until vegetables are softened and liquid is evaporated, 8 minutes. Stir in tomatoes. Add vegetable mixture to egg mixture; stir to mix well. Cover and let stand 5 minutes.

Shape vegetable mixture into 6 (3-inch) patties. Heat remaining oil in a clean skillet over medium heat. Cook patties, turning once with a wide spatula, until lightly browned, 3 minutes per side.

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

Nutritional Information:
230 calories
16 total fat (5 g sat)
11 g carbohydrate
14 g protein
4 g fiber
190 mg sodium

[Demi]

From today's free South Beach Daily email newsletter:


Curried Chicken Salad

What's for lunch? Whip up this flavorful chicken salad for a truly delicious (and healthy) midday meal.

Makes 4 x 1-cup servings

Description Serve this sensational salad as is or try it inside half of a large scooped-out tomato or on top of fresh salad greens. In later phases, use it as a sandwich filling inside a whole-wheat pita.

Prep time: 15 minutes

Ingredients
11/2 cups plain fat-free or low-fat yogurt
1 tablespoon curry powder
1/2 teaspoon ground ginger
11/2 pounds boneless, skinless chicken breasts, cooked and cut into 1/2-inch cubes
3 celery stalks, diced
1/2 small red onion, diced
1/4 cup chopped fresh cilantro
Salt and freshly ground black pepper

Instructions
Whisk together yogurt, curry powder, and ginger in a large mixing bowl. Stir in chicken, celery, onion, and cilantro; season to taste with salt and pepper. Serve at room temperature or refrigerate for at least 1 hour before serving for more concentrated flavor.

Recipe from The South Beach Diet Quick & Easy Cookbook.

Nutritional Information:
240 calories
2.5 total fat (0.5 g sat)
11 g carbohydrate
44 g protein
1 g fiber
270 mg sodium

[Demi]

From today's free South Beach Daily email newsletter:

Salsa: The King of Condiments

Looking for a zesty — and healthy — way to liven up a meal? Rich and hearty salsa is a nutrient-dense condiment that can add zip to any dish, whether it's a hot South-of-the-Border specialty like huevos rancheros or a cool, fresh salad topped with grilled chicken. Best of all, this tasty flavor enhancer can be enjoyed on all phases of the South Beach Diet®. Here, you'll find more information on salsa's health benefits, how to navigate the condiment aisle to select the best store-bought varieties, and a simple recipe to make at home:

Good and good for you: Salsa is made mainly from tomatoes, so it's high in lycopene, an antioxidant that has been shown to protect against prostate cancer. In fact, the U.S. Food and Drug Administration (FDA) allows tomatoes and certain tomato-based products to claim a reduced risk of prostate cancer with consumption.

In addition, a recent study published in the Journal of Agriculture and Food Chemistry found that cilantro (a common ingredient in salsa) contains a powerful antibacterial ingredient that may help protect against salmonella food poisoning.

Smart shopping: With the countless number of salsa brands and varieties lining supermarket shelves, how do you choose the best one? When selecting salsa, avoid those that are made with added sugar. Unopened, jarred salsa can be kept for six months in your pantry or cupboard. Opened salsa should be refrigerated and consumed within a month.





Put-it-on-Everything Salsa

Makes 2 servings

4 plum tomatoes, seeded and chopped
2 scallions, minced
1 garlic clove, minced
2 tablespoons minced fresh cilantro
1 tablespoon fresh lime juice
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper


In a large bowl, combine tomatoes, scallions, garlic, cilantro, lime juice, salt, and pepper. Serve at room temperature.

Per serving:
36 calories
2 g protein
8 g carbohydrate
2 g fiber
0 g total fat
0 g saturated fat
0 mg cholesterol
306mg sodium

[Demi]

From today's free South Beach Daily email newsletter:



Smoked Ham "Soufflé"

(Phases 2 and 3)

This mock soufflé is healthier than many other breakfast foods and easier to make, too. You can assemble it in the morning and bake it later when you're ready.

Makes 4 servings

Ingredients
2 eggs
4 egg whites
1 1/2 cups fat-free milk
1 1/2 cups (6 ounces) shredded, reduced-fat extra-sharp Cheddar cheese
4 slices light whole-wheat bread, cubed
1 can (4 ounces) sliced mushrooms, drained
1 cup broccoli florets or 2 spears asparagus, trimmed and chopped
4 ounces lean smoked ham, chopped
1/2 teaspoon dried Italian seasoning


Instructions
Preheat the oven to 350°F. Coat a 2-quart baking dish with cooking spray.

In a large bowl, beat the eggs and egg whites until frothy. Stir in the milk, cheese, bread, mushrooms, broccoli or asparagus, ham, and Italian seasoning. Pour into the prepared baking dish.

Bake for 45 minutes, or until it is golden and a knife inserted in the center comes out clean.

Recipe from The South Beach Diet® Cookbook.

Nutritional Information:
310 calories
13 g total fat (7 g sat)
145 mg cholesterol
18 g carbohydrate
29 g protein
3 g fiber
1080 mg sodium

[Demi]

From today's free South Beach Daily email newsletter:


Strawberry Buttermilk Ice

Craving something sweet? Try this fruity creation, made with the season's fresh and nutritious strawberries. Is there anyone who doesn't like something smooth and cold on a warm evening?

Serves 2

Ingredients
1/2 cup sugar substitute
1/2 cup water
1 1/4 cups quartered strawberries (about 1 1/2 cups whole berries)
1/2 cup buttermilk


Instructions
In a large bowl, combine the sugar substitute and water. In a blender or food processor, blend the strawberries until smooth. Add the strawberries and buttermilk to the sugar substitute mixture and stir until well-combined. Pour into a freezer-safe container. Freeze overnight. Remove from the freezer 30 minutes before serving.

Recipe from The South Beach Diet Cookbook.

Nutritional Information:
120 calories
0.5 total fat (0 g sat)
5 mg cholesterol
27 g carbohydrate
2 g protein
1 g fiber
45 mg sodium

[Demi]

From today's free South Beach Daily email newsletter:


Chocolate-Dipped Strawberries

Phase 2 onwards

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 proven 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.

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

[Demi]

From today's free South Beach Daily email newsletter:



Ricotta Romanoff Sundae

Serves 2

Description
Whether this dessert was first served to the Russian Czar Nicholas I by Marie Carême can be debated, but there is little doubt that you will be glad we came up with this version.

Ingredients
1/2 cup quartered strawberries
3/4 teaspoon grated orange peel
2 teaspoons sugar substitute
1/4 cups sliced strawberries
1 cup reduced-fat ricotta cheese
1/2 tablespoon pistachios
Mint leaves, for garnish

Instructions
In a blender or food processor, combine the quartered strawberries, orange peel, and sugar substitute and blend until smooth. Pour into a large bowl. Gently stir in the sliced strawberries. Cover and chill.

When ready to serve, evenly divide the ricotta among 2 serving bowls. Pour equal amounts of the strawberry mixture over the ricotta, then sprinkle with the pistachios. Garnish with the mint leaves.

Nutritional Information:
220 calories
11 g total fat (6 g sat)
40 mg cholesterol
15 g carbohydrate
15 g protein
2 g fiber
160 mg sodium

[Demi]

SOUTH BEACH RECIPES INDEX


Links to some great South Beach Recipe sites:

ivillage exclusive: 10 Best South Beach Recipes (http://magazines.ivillage.com/goodhousekeeping/recipes/health/articles/0,,284497_633257,00.html)
Recipegal.com South Beach Recipes (http://www.recipegal.com/SouthBeachDiet/)
Southbeach.allrecipes.com (http://southbeach.allrecipes.com/default.asp)
KraftHealthyLiving.com - South Beach Recipes (http://www.kraftfoods.com/South_Beach_Diet/)
Prevention.com - South Beach Recipes (http://www.prevention.com/topic/0,5768,s1-4-86-186-0-0,00.html)
Foodgeeks.com - South Beach Recipes (http://foodgeeks.com/diets/southbeachdiet.phtml)
SouthBeachRecipes.com (http://www.southbeachrecipes.com/)


Links to some great threads giving advice, tips and ideas to help with eating the South Beach way:

South Beach Super Foods ( http://forum.lowcarber.org/showpost.php?p=6435769&postcount=1)
Seasonal Eating ( http://forum.lowcarber.org/showthread.php?t=306092)
Slow down to a quick roast (http://www.telegraph.co.uk/wine/main.jhtml?xml=/wine/2006/10/28/edxanthe28.xml&page=1)
Hanukkah Recipes on the South Beach Diet (http://forum.lowcarber.org/showpost.php?p=6493379&postcount=135)
How to make a Vinaigarette (http://forum.lowcarber.org/showpost.php?p=6350476&postcount=53) Easy and Tasty Ways to Cook Fish (http://forum.lowcarber.org/showpost.php?p=6688962&postcount=191)



Recipe Index of Recipes in this thread

(Recipes are sorted into categories, and the same recipe may be found in several categories in the index).


Soup:

Chrissi’s Spicy Meatball Soup (http://forum.lowcarber.org/showpost.php?p=6355779&postcount=56) ~ Demi’s Creamy Cauliflower Soup (http://forum.lowcarber.org/showpost.php?p=6404958&postcount=93) ~ Soupe au Pistou (http://forum.lowcarber.org/showpost.php?p=6411731&postcount=97) ~ Fluffybear’s Minestrone Soup (http://forum.lowcarber.org/showpost.php?p=6430569&postcount=104) ~ Cream of Broccoli Soup (http://forum.lowcarber.org/showpost.php?p=6469770&postcount=119) ~ Roasted Tomato Soup (http://forum.lowcarber.org/showpost.php?p=6498823&postcount=142) ~ South Beach Tomato Soup (http://forum.lowcarber.org/showpost.php?p=6511393&postcount=148) ~ Egg Drop Soup (http://forum.lowcarber.org/showpost.php?p=6538832&postcount=153) ~ White Bean Soup with Greens (http://forum.lowcarber.org/showpost.php?p=6554133&postcount=170) ~ Hearty Minestrone (http://forum.lowcarber.org/showpost.php?p=6554133&postcount=170) ~ Spicy Turnip and Lentil Dhal Soup (http://forum.lowcarber.org/showpost.php?p=6617346&postcount=180) ~ Brilliant Broccoli Soup (http://forum.lowcarber.org/showpost.php?p=6620096&postcount=185) ~ Curried Zucchini Soup (http://forum.lowcarber.org/showpost.php?p=6638347&postcount=186)


Appetisers:

Shrimp Salad in Cucumber Cups (http://forum.lowcarber.org/showpost.php?p=6434395&postcount=107) ~ Demi’s Ceviche (http://forum.lowcarber.org/showpost.php?p=6445109&postcount=112) ~ Sun-dried Tomato Hummus (http://forum.lowcarber.org/showpost.php?p=6589350&postcount=177)


Chicken/Turkey Dishes:

Demi's South Beach Coconut Chicken (http://forum.lowcarber.org/showpost.php?p=6301637&postcount=2) ~ Thai Chicken Cakes (http://forum.lowcarber.org/showpost.php?p=6301685&postcount=3) ~ Yoghurt Spiced Chicken Breast (http://forum.lowcarber.org/showpost.php?p=6303649&postcount=9) ~ Ginger & Garlic Chicken with Pak Choi (http://forum.lowcarber.org/showpost.php?p=6307947&postcount=14) ~ Lemon-Tarragon Chicken Salad in Butter Lettuce Cups (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40) ~ Greens, Chicken, and Citrus Salad (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40) ~ Chrissi’s Spicy Turkey Balls (http://forum.lowcarber.org/showpost.php?p=6355779&postcount=56) ~ Baked Barbecue Chicken with South Beach Barbecue Sauce (http://forum.lowcarber.org/showpost.php?p=6358264&postcount=62
) ~ Warm Chicken Salad with Pine Nuts (http://forum.lowcarber.org/showpost.php?p=6361376&postcount=74
) ~ Demi’s Chili (http://forum.lowcarber.org/showpost.php?p=6361773&postcount=75) ~ Moroccan Grilled Chicken (http://forum.lowcarber.org/showpost.php?p=6366470&postcount=79) ~ Judy’s Turkey Chili (http://forum.lowcarber.org/showpost.php?p=6370763&postcount=81) ~ Asian Chicken Salad Wraps (http://forum.lowcarber.org/showpost.php?p=6437605&postcount=108) ~ Seakay’s Aunt’s Chicken Chili (http://forum.lowcarber.org/showpost.php?p=6440217&postcount=109) ~ Quick-roast poussin with lemon, sweet potato and red onions (http://forum.lowcarber.org/showpost.php?p=6449793&postcount=114) ~ Tomato & Basil Chicken Stew (http://forum.lowcarber.org/showpost.php?p=6470253&postcount=121) ~ Chicken & Watercress Dumplings with Miso Broth (http://forum.lowcarber.org/showpost.php?p=6479581&postcount=129) ~ Chicken with Herby Winter Vegetables (http://forum.lowcarber.org/showpost.php?p=6502123&postcount=144) ~ Chili Salsa Verde (Turkey version) (http://forum.lowcarber.org/showpost.php?p=6552884&postcount=166) ~ Chicken Capri (http://forum.lowcarber.org/showpost.php?p=6565331&postcount=173) ~ Chicken Tikka Masala (http://forum.lowcarber.org/showpost.php?p=6566894&postcount=174) ~ Poached Chicken Sandwich with Lemon-Caper Mayo (http://forum.lowcarber.org/showpost.php?p=6583006&postcount=176) ~ Moroccan Chicken With Eggplant Garbanzo Ragout (http://forum.lowcarber.org/showpost.php?p=6601382&postcount=178) ~ Glendora’s Bite-U-Back Chili (http://forum.lowcarber.org/showpost.php?p=6639218&postcount=187) ~ White Chipotle Chicken Chili (http://forum.lowcarber.org/showpost.php?p=6683224&postcount=190) ~ Baked chicken with aubergine, courgette and tomato ragout (http://forum.lowcarber.org/showpost.php?p=6728977&postcount=201) ~ Curried Chicken Salad (http://forum.lowcarber.org/showpost.php?p=6741611&postcount=203)


Fish Dishes:

Coconut Shrimp Curry (http://forum.lowcarber.org/showpost.php?p=6325201&postcount=31) ~ Mediterranean Tuna Salad (http://forum.lowcarber.org/showpost.php?p=6325619&postcount=32) ~ Demi's Tuna Salsa Salad (http://forum.lowcarber.org/showpost.php?p=6301834&postcount=4) ~ Thai Monkfish Lime and Coconut Stir-fry ( http://forum.lowcarber.org/showpost.php?p=6348294&postcount=46) ~ Tuna and Bean Salad (http://forum.lowcarber.org/showpost.php?p=6349485&postcount=48) ~ Grilled Salmon with Rosemary (http://forum.lowcarber.org/showpost.php?p=6358192&postcount=59
) ~ Autumn Fish Tagine (http://forum.lowcarber.org/showpost.php?p=6404674&postcount=92
) ~ Grilled Shrimp with Chipotle Dip (http://forum.lowcarber.org/showpost.php?p=6440909&postcount=110) ~ Demi’s Ceviche (http://forum.lowcarber.org/showpost.php?p=6445109&postcount=112) ~ Cod with courgettes, brown butter and capers (http://forum.lowcarber.org/showpost.php?p=6449793&postcount=114) ~ Sweet Peppers with Seafood and Rocket (http://forum.lowcarber.org/showpost.php?p=6478097&postcount=126) ~ Monkfish kebabs with pomegranate salsa (http://forum.lowcarber.org/showpost.php?p=6488250&postcount=133) ~ Cioppino alla Toscana (Tuscan Fish Stew) (http://forum.lowcarber.org/showpost.php?p=6576927&postcount=175) ~ Chunky Gazpacho Salad With Citrus Scallops (http://forum.lowcarber.org/showpost.php?p=6714779&postcount=200)


Meat Dishes ~ Beef/Lamb/Pork:

Tuscan Grilled Steak (http://forum.lowcarber.org/showpost.php?p=6303640&postcount=8) ~ Warm Beef Salad (http://forum.lowcarber.org/showpost.php?p=6358244&postcount=60) ~ Demi’s Chili (http://forum.lowcarber.org/showpost.php?p=6361773&postcount=75) ~ Garlic and Soy Grilled Pork Chops (http://forum.lowcarber.org/showpost.php?p=6364815&postcount=77) ~ Seakay’s Ground Beef Casserole (http://forum.lowcarber.org/showpost.php?p=6411367&postcount=95) ~ Braised Lamb with Flageolet Beans (http://forum.lowcarber.org/showpost.php?p=6411735&postcount=98) ~ Lamb burger with oregano, cumin and vine tomatoes (http://forum.lowcarber.org/showpost.php?p=6449793&postcount=114) ~ Braised Beef Goulash with Smoked Pimenton (http://forum.lowcarber.org/showpost.php?p=6465075&postcount=118) ~ Chili Salsa Verde (Pork version) (http://forum.lowcarber.org/showpost.php?p=6541070&postcount=154) ~ -o-‘s Eggplant Lasagna-ish (http://forum.lowcarber.org/showpost.php?p=6706539&postcount=194)


Egg Dishes:

Tomato & Leek Frittata (http://forum.lowcarber.org/showpost.php?p=6443771&postcount=111) ~ Savoury Crepe/Wrap (http://forum.lowcarber.org/showpost.php?p=6346532&postcount=43) ~ Baby Omelettes (http://forum.lowcarber.org/showpost.php?p=6639218&postcount=187) ~ Savory Egg, Ham, and Cheese Crepes (http://forum.lowcarber.org/showpost.php?p=6665714&postcount=189) ~ Smoked Ham "Soufflé" (http://forum.lowcarber.org/showpost.php?p=6762563&postcount=205)


Tofu and Vegetarian Dishes:

TLT (Tofu, Lettuce & Tomato Sandwich) (http://forum.lowcarber.org/showpost.php?p=6328309&postcount=33) ~ Tofu Cacciatore (http://forum.lowcarber.org/showpost.php?p=6349509&postcount=49) ~ Whole-Wheat Penne with Eggplant and Ricotta (http://forum.lowcarber.org/showpost.php?p=6358260&postcount=61) ~ Fresh Herb and Quinoa Salad With Garden Tomatoes (http://forum.lowcarber.org/showpost.php?p=6373642&postcount=82) ~ Vegetarian Chili With Nacho Crisps (http://forum.lowcarber.org/showpost.php?p=6501999&postcount=143) ~ Portobello Burgers (http://forum.lowcarber.org/showpost.php?p=6733344&postcount=202)


Sides/Vegetable Dishes:

Vegetable Quiche Cups To Go (http://forum.lowcarber.org/showpost.php?p=6328309&postcount=33) ~ Fluffybear’s Oriental Stir Fry (http://forum.lowcarber.org/showpost.php?p=6330687&postcount=34) ~ Fluffybear’s Ratatouille (http://forum.lowcarber.org/showpost.php?p=6330696&postcount=35) ~ Low Carb Spaghetti Squash Pancakes (http://forum.lowcarber.org/showpost.php?p=6305293&postcount=12) ~ Muffaletta Salad (http://forum.lowcarber.org/showpost.php?p=6331851&postcount=37) ~ Judy’s Stewed Zucchini (http://forum.lowcarber.org/showpost.php?p=6349809&postcount=51) ~ Roasted Eggplant with Lemon and Olive Oil (http://forum.lowcarber.org/showpost.php?p=6358267&postcount=64) ~ Baked Sweet Potato Fries (http://forum.lowcarber.org/showpost.php?p=6358268&postcount=65) ~ South Beach Cole Slaw (http://forum.lowcarber.org/showpost.php?p=6358270&postcount=66
) ~ Oven-Roasted Sweet Potatoes with Garlic & Rosemary (http://forum.lowcarber.org/showpost.php?p=6362070&postcount=76) ~ Carrot, Swede and Savoy Cabbage (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101) ~ Baba Ghanoush (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101) ~ Celeriac and Red Cabbage (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101) ~ Sweet Potato, Ginger and Chilli (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101) ~ Spinach & Cottage Cheese Fritters (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101) ~ Roast Fennel with Olive & Orange Stuffing (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101) ~ Couscous with Toasted Pistachios (http://forum.lowcarber.org/showpost.php?p=6431375&postcount=105) ~ Surprise South Beach Diet® Mashed Potatoes (http://forum.lowcarber.org/showpost.php?p=6472964&postcount=122) ~ Roast butternut and peppers with onions (http://forum.lowcarber.org/showpost.php?p=6354505&postcount=55) ~ Oven-roasted Winter Vegetables (http://forum.lowcarber.org/showpost.php?p=6478452&postcount=127) ~ Oven-roasted Ratatouille (http://forum.lowcarber.org/showpost.php?p=6478462&postcount=128) ~ Brussels Sprouts With Pearl Onions and Fresh Thyme (http://forum.lowcarber.org/showpost.php?p=6492185&postcount=134) ~ Demi’s Colcannon (http://forum.lowcarber.org/showpost.php?p=6494786&postcount=136) ~ Cajun Spiced Sweet Potato Wedges (http://forum.lowcarber.org/showpost.php?p=6498004&postcount=141) ~ Demi’s Roasted Parmesan Garlic Cauliflower (http://forum.lowcarber.org/showpost.php?p=6506256&postcount=146) ~ Orange-Ginger Sweet Potato Casserole (http://forum.lowcarber.org/showpost.php?p=6529472&postcount=151) ~ Priya’s Chili Paneer (http://forum.lowcarber.org/showpost.php?p=6551586&postcount=1) ~ Spring Quinoa Salad (http://forum.lowcarber.org/showpost.php?p=6702151&postcount=192)


Salads:

Lemon-Tarragon Chicken Salad in Butter Lettuce Cups (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40) ~ Greens, Chicken, and Citrus Salad (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40) ~ Mediterranean Tuna Salad (http://forum.lowcarber.org/showpost.php?p=6325619&postcount=32) ~ Demi's Tuna Salsa Salad (http://forum.lowcarber.org/showpost.php?p=6301834&postcount=4) ~ Muffaletta Salad (http://forum.lowcarber.org/showpost.php?p=6331851&postcount=37) ~ Tuna and Bean Salad (http://forum.lowcarber.org/showpost.php?p=6349485&postcount=48) ~ Spicy chicken and iceberg salad (http://forum.lowcarber.org/showpost.php?p=6354505&postcount=55) ~ Radicchio, avocado and courgette salad (http://forum.lowcarber.org/showpost.php?p=6354505&postcount=55) ~ Cannellini Bean Salad (http://forum.lowcarber.org/showpost.php?p=6358266&postcount=63
) ~ South Beach Cole Slaw (http://forum.lowcarber.org/showpost.php?p=6358270&postcount=66
) ~ Warm Chicken Salad with Pine Nuts (http://forum.lowcarber.org/showpost.php?p=6361376&postcount=74
) ~ Fresh Herb and Quinoa Salad With Garden Tomatoes (http://forum.lowcarber.org/showpost.php?p=6373642&postcount=82) ~ Miezimau’s Fresh Green Bean Salad with Tarragon Vinaigrette (http://forum.lowcarber.org/showpost.php?p=6381864&postcount=87) ~ Armand Salad (http://forum.lowcarber.org/showpost.php?p=6399260&postcount=90) ~ Speedy Fajita Salad (http://forum.lowcarber.org/showpost.php?p=6473887&postcount=124) ~ Glendora’s Great Coleslaw Omelettes (http://forum.lowcarber.org/showpost.php?p=6639218&postcount=187) ~ Spring Quinoa Salad (http://forum.lowcarber.org/showpost.php?p=6702151&postcount=192) ~ Asparagus, Crabmeat, and Grapefruit Salad (http://forum.lowcarber.org/showpost.php?p=6707135&postcount=196) ~ Shrimp Salad With Herb-Dill Dressing (http://forum.lowcarber.org/showpost.php?p=6707531&postcount=198) ~ Chunky Gazpacho Salad With Citrus Scallops (http://forum.lowcarber.org/showpost.php?p=6714779&postcount=200) ~ Curried Chicken Salad (http://forum.lowcarber.org/showpost.php?p=6741611&postcount=203)


Sauces and Dressings:

Judy’s Salsa (http://forum.lowcarber.org/showpost.php?p=6349809&postcount=51) ~ Balsamic Vinaigarette (http://forum.lowcarber.org/showpost.php?p=6350476&postcount=53) ~ Icemanjs4’s Whole Berry Cranberry Sauce with Peaches (http://forum.lowcarber.org/showpost.php?p=6488193&postcount=132) ~ Creamy Balsamic Dressing (http://forum.lowcarber.org/showpost.php?p=6497659&postcount=138) ~ MLEbeth’s Creamy Lemon-Garlic Mayonnaise (http://forum.lowcarber.org/showpost.php?p=6552484&postcount=165) ~ Put-it-on-Everything Salsa (http://forum.lowcarber.org/showpost.php?p=6747622&postcount=204)


Snacks and Miscellaneous:

Crunchy Snack Ideas (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=38) ~ Savoury Crepe/Wrap (http://forum.lowcarber.org/showpost.php?p=6346532&postcount=43) ~ Judy’s Salsa (http://forum.lowcarber.org/showpost.php?p=6349809&postcount=51) ~ Grilled Pizza with Pesto, Tomatoes & Feta (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=52) ~ Foxgluv’s Simple Pancakes (http://forum.lowcarber.org/showpost.php?p=6381284&postcount=86) ~ Savory Egg, Ham & Cheese Crepes (http://forum.lowcarber.org/showpost.php?p=6455347&postcount=117) ~ South Beach Blintz (http://forum.lowcarber.org/showpost.php?p=6493379&postcount=135) ~ Quick Cheese Blintzes (http://forum.lowcarber.org/showpost.php?p=6493379&postcount=135) ~ Cheese Latkes (http://forum.lowcarber.org/showpost.php?p=6493379&postcount=135) ~ Flax Muffin (http://forum.lowcarber.org/showpost.php?p=6545115&postcount=157) ~ Flax Wrap (http://forum.lowcarber.org/showpost.php?p=6545115&postcount=157) ~ Flax ‘Sponge Cake’ (http://forum.lowcarber.org/showpost.php?p=6545132&postcount=159) ~ Poached Chicken Sandwich with Lemon-Caper Mayo (http://forum.lowcarber.org/showpost.php?p=6583006&postcount=176) ~ Sun-dried Tomato Hummus (http://forum.lowcarber.org/showpost.php?p=6589350&postcount=177) ~ Dana Carpender’s Flax Pancakes (http://forum.lowcarber.org/showpost.php?p=6641519&postcount=188) ~ Savory Egg, Ham, and Cheese Crepes (http://forum.lowcarber.org/showpost.php?p=6665714&postcount=189)


Breakfast Ideas:

Mango Smoothie (http://forum.lowcarber.org/showpost.php?p=6358280&postcount=69) ~ Pear Bran Muffins (http://forum.lowcarber.org/showpost.php?p=6358276&postcount=68
) ~ Frecklfluf’s Chocolate Strawberry Smoothie (http://forum.lowcarber.org/showpost.php?p=6360440&postcount=72
) ~ Sunrise Parfait (http://forum.lowcarber.org/showpost.php?p=6377985&postcount=84
) ~ Foxgluv’s Simple Pancakes (http://forum.lowcarber.org/showpost.php?p=6381284&postcount=86
) ~ Tammay’s Chocolate Tofu Smoothie (http://forum.lowcarber.org/showpost.php?p=6386304&postcount=88
) ~ Flax Muffin (http://forum.lowcarber.org/showpost.php?p=6545115&postcount=157) ~ Dana Carpender’s Flax Pancakes (http://forum.lowcarber.org/showpost.php?p=6641519&postcount=188) ~ Savory Egg, Ham, and Cheese Crepes (http://forum.lowcarber.org/showpost.php?p=6665714&postcount=189) ~ Smoked Ham "Soufflé" (http://forum.lowcarber.org/showpost.php?p=6762563&postcount=205)


Desserts/Sweet Treats:

Peanut Butter and Jelly Cookies (http://forum.lowcarber.org/showpost.php?p=6358273&postcount=67) ~ Pear Bran Muffins (http://forum.lowcarber.org/showpost.php?p=6358276&postcount=68) ~ Joesfolks Fruit Treats (http://forum.lowcarber.org/showpost.php?p=6358963&postcount=70) ~ Apple and Almond Souffle (http://forum.lowcarber.org/showpost.php?p=6366463&postcount=78) ~ Mocha Ricotta Crème (http://forum.lowcarber.org/showpost.php?p=6386796&postcount=89) ~ Ricotta Cheesecake With Lemon Drizzle and Pine Nuts (http://forum.lowcarber.org/showpost.php?p=6406783&postcount=94) ~ Vanilla Ricotta Crème (http://forum.lowcarber.org/showpost.php?p=6418229&postcount=102) ~ Heavenly Lemon Mousse (http://forum.lowcarber.org/showpost.php?p=6422711&postcount=103) ~ ”Carmel” Apple Dip (http://forum.lowcarber.org/showpost.php?p=6446046&postcount=113) ~ Chocolate-Stuffed Steamed Pears (http://forum.lowcarber.org/showpost.php?p=6482530&postcount=131) ~ Icemanjs4’s Whole Berry Cranberry Sauce with Peaches (http://forum.lowcarber.org/showpost.php?p=6488193&postcount=132) ~ Waterbabee's Super Scrumptious Mini Cheesecakes (http://forum.lowcarber.org/showpost.php?p=6497702&postcount=140) ~ Baked Pears With Chocolate Sauce and Pomegranate Seeds (http://forum.lowcarber.org/showpost.php?p=6517349&postcount=149) ~ Dark Chocolate Pistachio Bark (http://forum.lowcarber.org/showpost.php?p=6518249&postcount=150) ~ Pavlova with Fresh Berries (http://forum.lowcarber.org/showpost.php?p=6559431&postcount=171) ~ Strawberry Blancmange (http://forum.lowcarber.org/showpost.php?p=6607566&postcount=179) ~ Strawberry Buttermilk Ice (http://forum.lowcarber.org/showpost.php?p=6776291&postcount=206) ~ Chocolate-dipped Strawberries (http://forum.lowcarber.org/showpost.php?p=6790129&postcount=207) ~ Ricotta Romanoff Sundae (http://forum.lowcarber.org/showpost.php?p=6803459&postcount=208)


Drinks:

Eggnog (http://forum.lowcarber.org/showpost.php?p=6503693&postcount=145) ~ Hot Mulled Apple Cider (http://forum.lowcarber.org/showpost.php?p=6507582&postcount=147)




Please remember:
FORUM RULES WITH REGARD TO POSTING RECIPES:
Recipes may only be posted if they do not violate copyright. This applies to most cookbooks. If you found the recipe elsewhere on the internet, be sure it would not be a violation of copyright to post it. If in doubt, post a link instead. If it's a recipe that you have used and tweaked enough to make it your own, that's okay to post, but it would be a generous gesture to credit the source of inspiration. If it's your own invention, then it's not a problem.
http://forum.lowcarber.org/showthread.php?t=163749

[sundancerk]

Thanks, Demi! :D

[Demi]

From today's free South Beach Daily email newsletter:

The following Summertime Sweet Potato Salad, which is taken from the new Taste of Summer Cookbook (http://www.amazon.com/o/ASIN/1594864454/ref=s9_asin_title_3/105-7021313-3177256?pf_rd_m=ATVPDKIKX0DER&pf_rd_s=center-1&pf_rd_r=1QXJ0K9YY4M1549QJNE4&pf_rd_t=101&pf_rd_p=279580901&pf_rd_i=507846), is a delicious South Beach Diet®-approved spin on an old favorite.



Summertime Sweet Potato Salad
(Phases 2 & 3)

Prep Time: 10 minutes
Cook Time: 20 minutes

Yogurt and red wine vinegar make a smooth and tasty dressing for this easy picnic dish. Tarragon can be added or used as a substitute for basil. Since sweet potatoes are available year-round, try serving this dish warm in cooler months; simply drain the potatoes and don't rinse them before adding the dressing.

2 medium sweet potatoes (1-1/2 pounds), peeled and cut into 1-inch cubes
1/3 cup nonfat or low-fat plain yogurt
1 small red bell pepper, diced
2 scallions, thinly sliced
3 tablespoons chopped fresh basil
1 teaspoon red wine vinegar
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper

Place sweet potatoes in a medium saucepan and add cold water to cover. Bring to a boil and cook until tender, 8 to 10 minutes. Drain, run under cold water to cool, and drain again.

In a large bowl, combine sweet potatoes, yogurt, bell pepper, scallions, basil, vinegar, salt, and black pepper. Serve at room temperature or chilled.

Makes 4 (generous 3/4-cup) servings

NUTRITION AT A GLANCE
Per serving:
120 calories
0 g fat
0 g saturated fat
4 g protein
27 g carbohydrate
4 g fiber
210 mg sodium

[Demi]

SOUTH BEACH RECIPES INDEX


Links to some great South Beach Recipe sites:

ivillage exclusive: 10 Best South Beach Recipes (http://magazines.ivillage.com/goodhousekeeping/recipes/health/articles/0,,284497_633257,00.html)
Recipegal.com South Beach Recipes (http://www.recipegal.com/SouthBeachDiet/)
Southbeach.allrecipes.com (http://southbeach.allrecipes.com/default.asp)
KraftHealthyLiving.com - South Beach Recipes (http://www.kraftfoods.com/South_Beach_Diet/)
Prevention.com - South Beach Recipes (http://www.prevention.com/topic/0,5768,s1-4-86-186-0-0,00.html)
Foodgeeks.com - South Beach Recipes (http://foodgeeks.com/diets/southbeachdiet.phtml)
SouthBeachRecipes.com (http://www.southbeachrecipes.com/)


Links to some great threads/articles giving advice, tips and ideas to help with eating the South Beach way:

South Beach Super Foods ( http://forum.lowcarber.org/showpost.php?p=6435769&postcount=1)
Seasonal Eating ( http://forum.lowcarber.org/showthread.php?t=306092)
Slow down to a quick roast (http://www.telegraph.co.uk/wine/main.jhtml?xml=/wine/2006/10/28/edxanthe28.xml&page=1)
Hanukkah Recipes on the South Beach Diet (http://forum.lowcarber.org/showpost.php?p=6493379&postcount=135)
How to make a Vinaigarette (http://forum.lowcarber.org/showpost.php?p=6350476&postcount=53) Easy and Tasty Ways to Cook Fish (http://forum.lowcarber.org/showpost.php?p=6688962&postcount=191)
How to keep your vegetables healthy ( http://www.telegraph.co.uk/health/main.jhtml?xml=/health/2007/05/21/hvegetables121.xml
)




Recipe Index of Recipes in this thread

(Recipes are sorted into categories, and the same recipe may be found in several categories in the index).


Soup:

Chrissi’s Spicy Meatball Soup (http://forum.lowcarber.org/showpost.php?p=6355779&postcount=56) ~ Demi’s Creamy Cauliflower Soup (http://forum.lowcarber.org/showpost.php?p=6404958&postcount=93) ~ Soupe au Pistou (http://forum.lowcarber.org/showpost.php?p=6411731&postcount=97) ~ Fluffybear’s Minestrone Soup (http://forum.lowcarber.org/showpost.php?p=6430569&postcount=104) ~ Cream of Broccoli Soup (http://forum.lowcarber.org/showpost.php?p=6469770&postcount=119) ~ Roasted Tomato Soup (http://forum.lowcarber.org/showpost.php?p=6498823&postcount=142) ~ South Beach Tomato Soup (http://forum.lowcarber.org/showpost.php?p=6511393&postcount=148) ~ Egg Drop Soup (http://forum.lowcarber.org/showpost.php?p=6538832&postcount=153) ~ White Bean Soup with Greens (http://forum.lowcarber.org/showpost.php?p=6554133&postcount=170) ~ Hearty Minestrone (http://forum.lowcarber.org/showpost.php?p=6554133&postcount=170) ~ Spicy Turnip and Lentil Dhal Soup (http://forum.lowcarber.org/showpost.php?p=6617346&postcount=180) ~ Brilliant Broccoli Soup (http://forum.lowcarber.org/showpost.php?p=6620096&postcount=185) ~ Curried Zucchini Soup (http://forum.lowcarber.org/showpost.php?p=6638347&postcount=186)


Appetisers:

Shrimp Salad in Cucumber Cups (http://forum.lowcarber.org/showpost.php?p=6434395&postcount=107) ~ Demi’s Ceviche (http://forum.lowcarber.org/showpost.php?p=6445109&postcount=112) ~ Sun-dried Tomato Hummus (http://forum.lowcarber.org/showpost.php?p=6589350&postcount=177)


Chicken/Turkey Dishes:

Demi's South Beach Coconut Chicken (http://forum.lowcarber.org/showpost.php?p=6301637&postcount=2) ~ Thai Chicken Cakes (http://forum.lowcarber.org/showpost.php?p=6301685&postcount=3) ~ Yoghurt Spiced Chicken Breast (http://forum.lowcarber.org/showpost.php?p=6303649&postcount=9) ~ Ginger & Garlic Chicken with Pak Choi (http://forum.lowcarber.org/showpost.php?p=6307947&postcount=14) ~ Lemon-Tarragon Chicken Salad in Butter Lettuce Cups (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40) ~ Greens, Chicken, and Citrus Salad (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40) ~ Chrissi’s Spicy Turkey Balls (http://forum.lowcarber.org/showpost.php?p=6355779&postcount=56) ~ Baked Barbecue Chicken with South Beach Barbecue Sauce (http://forum.lowcarber.org/showpost.php?p=6358264&postcount=62
) ~ Warm Chicken Salad with Pine Nuts (http://forum.lowcarber.org/showpost.php?p=6361376&postcount=74
) ~ Demi’s Chili (http://forum.lowcarber.org/showpost.php?p=6361773&postcount=75) ~ Moroccan Grilled Chicken (http://forum.lowcarber.org/showpost.php?p=6366470&postcount=79) ~ Judy’s Turkey Chili (http://forum.lowcarber.org/showpost.php?p=6370763&postcount=81) ~ Asian Chicken Salad Wraps (http://forum.lowcarber.org/showpost.php?p=6437605&postcount=108) ~ Seakay’s Aunt’s Chicken Chili (http://forum.lowcarber.org/showpost.php?p=6440217&postcount=109) ~ Quick-roast poussin with lemon, sweet potato and red onions (http://forum.lowcarber.org/showpost.php?p=6449793&postcount=114) ~ Tomato & Basil Chicken Stew (http://forum.lowcarber.org/showpost.php?p=6470253&postcount=121) ~ Chicken & Watercress Dumplings with Miso Broth (http://forum.lowcarber.org/showpost.php?p=6479581&postcount=129) ~ Chicken with Herby Winter Vegetables (http://forum.lowcarber.org/showpost.php?p=6502123&postcount=144) ~ Chili Salsa Verde (Turkey version) (http://forum.lowcarber.org/showpost.php?p=6552884&postcount=166) ~ Chicken Capri (http://forum.lowcarber.org/showpost.php?p=6565331&postcount=173) ~ Chicken Tikka Masala (http://forum.lowcarber.org/showpost.php?p=6566894&postcount=174) ~ Poached Chicken Sandwich with Lemon-Caper Mayo (http://forum.lowcarber.org/showpost.php?p=6583006&postcount=176) ~ Moroccan Chicken With Eggplant Garbanzo Ragout (http://forum.lowcarber.org/showpost.php?p=6601382&postcount=178) ~ Glendora’s Bite-U-Back Chili (http://forum.lowcarber.org/showpost.php?p=6639218&postcount=187) ~ White Chipotle Chicken Chili (http://forum.lowcarber.org/showpost.php?p=6683224&postcount=190) ~ Baked chicken with aubergine, courgette and tomato ragout (http://forum.lowcarber.org/showpost.php?p=6728977&postcount=201) ~ Curried Chicken Salad (http://forum.lowcarber.org/showpost.php?p=6741611&postcount=203)


Fish Dishes:

Coconut Shrimp Curry (http://forum.lowcarber.org/showpost.php?p=6325201&postcount=31) ~ Mediterranean Tuna Salad (http://forum.lowcarber.org/showpost.php?p=6325619&postcount=32) ~ Demi's Tuna Salsa Salad (http://forum.lowcarber.org/showpost.php?p=6301834&postcount=4) ~ Thai Monkfish Lime and Coconut Stir-fry ( http://forum.lowcarber.org/showpost.php?p=6348294&postcount=46) ~ Tuna and Bean Salad (http://forum.lowcarber.org/showpost.php?p=6349485&postcount=48) ~ Grilled Salmon with Rosemary (http://forum.lowcarber.org/showpost.php?p=6358192&postcount=59
) ~ Autumn Fish Tagine (http://forum.lowcarber.org/showpost.php?p=6404674&postcount=92
) ~ Grilled Shrimp with Chipotle Dip (http://forum.lowcarber.org/showpost.php?p=6440909&postcount=110) ~ Demi’s Ceviche (http://forum.lowcarber.org/showpost.php?p=6445109&postcount=112) ~ Cod with courgettes, brown butter and capers (http://forum.lowcarber.org/showpost.php?p=6449793&postcount=114) ~ Sweet Peppers with Seafood and Rocket (http://forum.lowcarber.org/showpost.php?p=6478097&postcount=126) ~ Monkfish kebabs with pomegranate salsa (http://forum.lowcarber.org/showpost.php?p=6488250&postcount=133) ~ Cioppino alla Toscana (Tuscan Fish Stew) (http://forum.lowcarber.org/showpost.php?p=6576927&postcount=175) ~ Chunky Gazpacho Salad With Citrus Scallops (http://forum.lowcarber.org/showpost.php?p=6714779&postcount=200)


Meat Dishes ~ Beef/Lamb/Pork:

Tuscan Grilled Steak (http://forum.lowcarber.org/showpost.php?p=6303640&postcount=8) ~ Warm Beef Salad (http://forum.lowcarber.org/showpost.php?p=6358244&postcount=60) ~ Demi’s Chili (http://forum.lowcarber.org/showpost.php?p=6361773&postcount=75) ~ Garlic and Soy Grilled Pork Chops (http://forum.lowcarber.org/showpost.php?p=6364815&postcount=77) ~ Seakay’s Ground Beef Casserole (http://forum.lowcarber.org/showpost.php?p=6411367&postcount=95) ~ Braised Lamb with Flageolet Beans (http://forum.lowcarber.org/showpost.php?p=6411735&postcount=98) ~ Lamb burger with oregano, cumin and vine tomatoes (http://forum.lowcarber.org/showpost.php?p=6449793&postcount=114) ~ Braised Beef Goulash with Smoked Pimenton (http://forum.lowcarber.org/showpost.php?p=6465075&postcount=118) ~ Chili Salsa Verde (Pork version) (http://forum.lowcarber.org/showpost.php?p=6541070&postcount=154) ~ -o-‘s Eggplant Lasagna-ish (http://forum.lowcarber.org/showpost.php?p=6706539&postcount=194)


Egg Dishes:

Tomato & Leek Frittata (http://forum.lowcarber.org/showpost.php?p=6443771&postcount=111) ~ Savoury Crepe/Wrap (http://forum.lowcarber.org/showpost.php?p=6346532&postcount=43) ~ Baby Omelettes (http://forum.lowcarber.org/showpost.php?p=6639218&postcount=187) ~ Savory Egg, Ham, and Cheese Crepes (http://forum.lowcarber.org/showpost.php?p=6665714&postcount=189) ~ Smoked Ham "Soufflé" (http://forum.lowcarber.org/showpost.php?p=6762563&postcount=205)


Tofu and Vegetarian Dishes:

TLT (Tofu, Lettuce & Tomato Sandwich) (http://forum.lowcarber.org/showpost.php?p=6328309&postcount=33) ~ Tofu Cacciatore (http://forum.lowcarber.org/showpost.php?p=6349509&postcount=49) ~ Whole-Wheat Penne with Eggplant and Ricotta (http://forum.lowcarber.org/showpost.php?p=6358260&postcount=61) ~ Fresh Herb and Quinoa Salad With Garden Tomatoes (http://forum.lowcarber.org/showpost.php?p=6373642&postcount=82) ~ Vegetarian Chili With Nacho Crisps (http://forum.lowcarber.org/showpost.php?p=6501999&postcount=143) ~ Portobello Burgers (http://forum.lowcarber.org/showpost.php?p=6733344&postcount=202)


Sides/Vegetable Dishes:

Vegetable Quiche Cups To Go (http://forum.lowcarber.org/showpost.php?p=6328309&postcount=33) ~ Fluffybear’s Oriental Stir Fry (http://forum.lowcarber.org/showpost.php?p=6330687&postcount=34) ~ Fluffybear’s Ratatouille (http://forum.lowcarber.org/showpost.php?p=6330696&postcount=35) ~ Low Carb Spaghetti Squash Pancakes (http://forum.lowcarber.org/showpost.php?p=6305293&postcount=12) ~ Muffaletta Salad (http://forum.lowcarber.org/showpost.php?p=6331851&postcount=37) ~ Judy’s Stewed Zucchini (http://forum.lowcarber.org/showpost.php?p=6349809&postcount=51) ~ Roasted Eggplant with Lemon and Olive Oil (http://forum.lowcarber.org/showpost.php?p=6358267&postcount=64) ~ Baked Sweet Potato Fries (http://forum.lowcarber.org/showpost.php?p=6358268&postcount=65) ~ South Beach Cole Slaw (http://forum.lowcarber.org/showpost.php?p=6358270&postcount=66
) ~ Oven-Roasted Sweet Potatoes with Garlic & Rosemary (http://forum.lowcarber.org/showpost.php?p=6362070&postcount=76) ~ Carrot, Swede and Savoy Cabbage (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101) ~ Baba Ghanoush (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101) ~ Celeriac and Red Cabbage (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101) ~ Sweet Potato, Ginger and Chilli (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101) ~ Spinach & Cottage Cheese Fritters (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101) ~ Roast Fennel with Olive & Orange Stuffing (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101) ~ Couscous with Toasted Pistachios (http://forum.lowcarber.org/showpost.php?p=6431375&postcount=105) ~ Surprise South Beach Diet® Mashed Potatoes (http://forum.lowcarber.org/showpost.php?p=6472964&postcount=122) ~ Roast butternut and peppers with onions (http://forum.lowcarber.org/showpost.php?p=6354505&postcount=55) ~ Oven-roasted Winter Vegetables (http://forum.lowcarber.org/showpost.php?p=6478452&postcount=127) ~ Oven-roasted Ratatouille (http://forum.lowcarber.org/showpost.php?p=6478462&postcount=128) ~ Brussels Sprouts With Pearl Onions and Fresh Thyme (http://forum.lowcarber.org/showpost.php?p=6492185&postcount=134) ~ Demi’s Colcannon (http://forum.lowcarber.org/showpost.php?p=6494786&postcount=136) ~ Cajun Spiced Sweet Potato Wedges (http://forum.lowcarber.org/showpost.php?p=6498004&postcount=141) ~ Demi’s Roasted Parmesan Garlic Cauliflower (http://forum.lowcarber.org/showpost.php?p=6506256&postcount=146) ~ Orange-Ginger Sweet Potato Casserole (http://forum.lowcarber.org/showpost.php?p=6529472&postcount=151) ~ Priya’s Chili Paneer (http://forum.lowcarber.org/showpost.php?p=6551586&postcount=1) ~ Spring Quinoa Salad (http://forum.lowcarber.org/showpost.php?p=6702151&postcount=192) ~ Summertime Sweet Potato Salad (http://forum.lowcarber.org/showpost.php?p=6818350&postcount=211)


Salads:

Lemon-Tarragon Chicken Salad in Butter Lettuce Cups (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40) ~ Greens, Chicken, and Citrus Salad (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40) ~ Mediterranean Tuna Salad (http://forum.lowcarber.org/showpost.php?p=6325619&postcount=32) ~ Demi's Tuna Salsa Salad (http://forum.lowcarber.org/showpost.php?p=6301834&postcount=4) ~ Muffaletta Salad (http://forum.lowcarber.org/showpost.php?p=6331851&postcount=37) ~ Tuna and Bean Salad (http://forum.lowcarber.org/showpost.php?p=6349485&postcount=48) ~ Spicy chicken and iceberg salad (http://forum.lowcarber.org/showpost.php?p=6354505&postcount=55) ~ Radicchio, avocado and courgette salad (http://forum.lowcarber.org/showpost.php?p=6354505&postcount=55) ~ Cannellini Bean Salad (http://forum.lowcarber.org/showpost.php?p=6358266&postcount=63
) ~ South Beach Cole Slaw (http://forum.lowcarber.org/showpost.php?p=6358270&postcount=66
) ~ Warm Chicken Salad with Pine Nuts (http://forum.lowcarber.org/showpost.php?p=6361376&postcount=74
) ~ Fresh Herb and Quinoa Salad With Garden Tomatoes (http://forum.lowcarber.org/showpost.php?p=6373642&postcount=82) ~ Miezimau’s Fresh Green Bean Salad with Tarragon Vinaigrette (http://forum.lowcarber.org/showpost.php?p=6381864&postcount=87) ~ Armand Salad (http://forum.lowcarber.org/showpost.php?p=6399260&postcount=90) ~ Speedy Fajita Salad (http://forum.lowcarber.org/showpost.php?p=6473887&postcount=124) ~ Glendora’s Great Coleslaw Omelettes (http://forum.lowcarber.org/showpost.php?p=6639218&postcount=187) ~ Spring Quinoa Salad (http://forum.lowcarber.org/showpost.php?p=6702151&postcount=192) ~ Asparagus, Crabmeat, and Grapefruit Salad (http://forum.lowcarber.org/showpost.php?p=6707135&postcount=196) ~ Shrimp Salad With Herb-Dill Dressing (http://forum.lowcarber.org/showpost.php?p=6707531&postcount=198) ~ Chunky Gazpacho Salad With Citrus Scallops (http://forum.lowcarber.org/showpost.php?p=6714779&postcount=200) ~ Curried Chicken Salad (http://forum.lowcarber.org/showpost.php?p=6741611&postcount=203) ~ Summertime Sweet Potato Salad (http://forum.lowcarber.org/showpost.php?p=6818350&postcount=211)


Sauces and Dressings:

Judy’s Salsa (http://forum.lowcarber.org/showpost.php?p=6349809&postcount=51) ~ Balsamic Vinaigarette (http://forum.lowcarber.org/showpost.php?p=6350476&postcount=53) ~ Icemanjs4’s Whole Berry Cranberry Sauce with Peaches (http://forum.lowcarber.org/showpost.php?p=6488193&postcount=132) ~ Creamy Balsamic Dressing (http://forum.lowcarber.org/showpost.php?p=6497659&postcount=138) ~ MLEbeth’s Creamy Lemon-Garlic Mayonnaise (http://forum.lowcarber.org/showpost.php?p=6552484&postcount=165) ~ Put-it-on-Everything Salsa (http://forum.lowcarber.org/showpost.php?p=6747622&postcount=204)


Snacks and Miscellaneous:

Crunchy Snack Ideas (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=38) ~ Savoury Crepe/Wrap (http://forum.lowcarber.org/showpost.php?p=6346532&postcount=43) ~ Judy’s Salsa (http://forum.lowcarber.org/showpost.php?p=6349809&postcount=51) ~ Grilled Pizza with Pesto, Tomatoes & Feta (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=52) ~ Foxgluv’s Simple Pancakes (http://forum.lowcarber.org/showpost.php?p=6381284&postcount=86) ~ Savory Egg, Ham & Cheese Crepes (http://forum.lowcarber.org/showpost.php?p=6455347&postcount=117) ~ South Beach Blintz (http://forum.lowcarber.org/showpost.php?p=6493379&postcount=135) ~ Quick Cheese Blintzes (http://forum.lowcarber.org/showpost.php?p=6493379&postcount=135) ~ Cheese Latkes (http://forum.lowcarber.org/showpost.php?p=6493379&postcount=135) ~ Flax Muffin (http://forum.lowcarber.org/showpost.php?p=6545115&postcount=157) ~ Flax Wrap (http://forum.lowcarber.org/showpost.php?p=6545115&postcount=157) ~ Flax ‘Sponge Cake’ (http://forum.lowcarber.org/showpost.php?p=6545132&postcount=159) ~ Poached Chicken Sandwich with Lemon-Caper Mayo (http://forum.lowcarber.org/showpost.php?p=6583006&postcount=176) ~ Sun-dried Tomato Hummus (http://forum.lowcarber.org/showpost.php?p=6589350&postcount=177) ~ Dana Carpender’s Flax Pancakes (http://forum.lowcarber.org/showpost.php?p=6641519&postcount=188) ~ Savory Egg, Ham, and Cheese Crepes (http://forum.lowcarber.org/showpost.php?p=6665714&postcount=189)


Breakfast Ideas:

Mango Smoothie (http://forum.lowcarber.org/showpost.php?p=6358280&postcount=69) ~ Pear Bran Muffins (http://forum.lowcarber.org/showpost.php?p=6358276&postcount=68
) ~ Frecklfluf’s Chocolate Strawberry Smoothie (http://forum.lowcarber.org/showpost.php?p=6360440&postcount=72
) ~ Sunrise Parfait (http://forum.lowcarber.org/showpost.php?p=6377985&postcount=84
) ~ Foxgluv’s Simple Pancakes (http://forum.lowcarber.org/showpost.php?p=6381284&postcount=86
) ~ Tammay’s Chocolate Tofu Smoothie (http://forum.lowcarber.org/showpost.php?p=6386304&postcount=88
) ~ Flax Muffin (http://forum.lowcarber.org/showpost.php?p=6545115&postcount=157) ~ Dana Carpender’s Flax Pancakes (http://forum.lowcarber.org/showpost.php?p=6641519&postcount=188) ~ Savory Egg, Ham, and Cheese Crepes (http://forum.lowcarber.org/showpost.php?p=6665714&postcount=189) ~ Smoked Ham "Soufflé" (http://forum.lowcarber.org/showpost.php?p=6762563&postcount=205)


Desserts/Sweet Treats:

Peanut Butter and Jelly Cookies (http://forum.lowcarber.org/showpost.php?p=6358273&postcount=67) ~ Pear Bran Muffins (http://forum.lowcarber.org/showpost.php?p=6358276&postcount=68) ~ Joesfolks Fruit Treats (http://forum.lowcarber.org/showpost.php?p=6358963&postcount=70) ~ Apple and Almond Souffle (http://forum.lowcarber.org/showpost.php?p=6366463&postcount=78) ~ Mocha Ricotta Crème (http://forum.lowcarber.org/showpost.php?p=6386796&postcount=89) ~ Ricotta Cheesecake With Lemon Drizzle and Pine Nuts (http://forum.lowcarber.org/showpost.php?p=6406783&postcount=94) ~ Vanilla Ricotta Crème (http://forum.lowcarber.org/showpost.php?p=6418229&postcount=102) ~ Heavenly Lemon Mousse (http://forum.lowcarber.org/showpost.php?p=6422711&postcount=103) ~ ”Carmel” Apple Dip (http://forum.lowcarber.org/showpost.php?p=6446046&postcount=113) ~ Chocolate-Stuffed Steamed Pears (http://forum.lowcarber.org/showpost.php?p=6482530&postcount=131) ~ Icemanjs4’s Whole Berry Cranberry Sauce with Peaches (http://forum.lowcarber.org/showpost.php?p=6488193&postcount=132) ~ Waterbabee's Super Scrumptious Mini Cheesecakes (http://forum.lowcarber.org/showpost.php?p=6497702&postcount=140) ~ Baked Pears With Chocolate Sauce and Pomegranate Seeds (http://forum.lowcarber.org/showpost.php?p=6517349&postcount=149) ~ Dark Chocolate Pistachio Bark (http://forum.lowcarber.org/showpost.php?p=6518249&postcount=150) ~ Pavlova with Fresh Berries (http://forum.lowcarber.org/showpost.php?p=6559431&postcount=171) ~ Strawberry Blancmange (http://forum.lowcarber.org/showpost.php?p=6607566&postcount=179) ~ Strawberry Buttermilk Ice (http://forum.lowcarber.org/showpost.php?p=6776291&postcount=206) ~ Chocolate-dipped Strawberries (http://forum.lowcarber.org/showpost.php?p=6790129&postcount=207) ~ Ricotta Romanoff Sundae (http://forum.lowcarber.org/showpost.php?p=6803459&postcount=208)


Drinks:

Eggnog (http://forum.lowcarber.org/showpost.php?p=6503693&postcount=145) ~ Hot Mulled Apple Cider (http://forum.lowcarber.org/showpost.php?p=6507582&postcount=147)




Please remember:
FORUM RULES WITH REGARD TO POSTING RECIPES:
Recipes may only be posted if they do not violate copyright. This applies to most cookbooks. If you found the recipe elsewhere on the internet, be sure it would not be a violation of copyright to post it. If in doubt, post a link instead. If it's a recipe that you have used and tweaked enough to make it your own, that's okay to post, but it would be a generous gesture to credit the source of inspiration. If it's your own invention, then it's not a problem.
http://forum.lowcarber.org/showthread.php?t=163749

[Demi]

Some really yummy Mediterranean-style summer recipes from Delia Smith, all of which are SB-friendly:

(Click on the link below each pic for the actual recipe)

http://static.deliaonline.com/images/originals/su033-roasted-tomato-20756.jpg
Roasted Tomato Salad (http://www.deliaonline.com/recipes/roasted-tomato-salad,1303,RC.html)

http://static.deliaonline.com/images/originals/h3139-marinated-courgettes-18927.jpg
Marinated Courgettes with a Herb Vinaigrette (http://www.deliaonline.com/recipes/marinated-courgettes-with-a-herb-vinaigrette,1363,RC.html)

http://static.deliaonline.com/images/originals/su012-piedmont-roast-pepper-19048.jpg
Piedmont Roasted Peppers (http://www.deliaonline.com/recipes/piedmont-roasted-peppers,1314,RC.html)

http://static.deliaonline.com/images/originals/h2161-salade-nicoise-18880.jpg
Salad Nicoise (http://www.deliaonline.com/recipes/salade-nicoise,1356,RC.html)
(Omit the potatoes to make this recipe
totally SB-friendly)
NB: Rocket = arugula

http://static.deliaonline.com/images/originals/lamb-koftas-24778.jpg
Spiced Lamb Koftas braised in Tomato Sauce (http://www.deliaonline.com/recipes/spiced-lamb-koftas-braised-in-tomato-sauce,1615,RC.html)

http://static.deliaonline.com/images/originals/h2112-lemon-chicken-kebabs-18855.jpg
Grilled Lemon Chicken Kebabs (http://www.deliaonline.com/recipes/grilled-lemon-chicken-kebabs,1378,RC.html)

http://static.deliaonline.com/images/originals/su088-bbq-sardines-20733.jpg
Barbecued Sardines with Summer Herb Sauce (http://www.deliaonline.com/recipes/barbecued-sardines-with-summer-herb-sauce,1326,RC.html)

[Demi]

From today's South Beach Daily Dish email:



Rigatoni With Turkey Sausage and Mozzarella

In the mood for Italian fare? SouthBeachDiet.com has delicious recipes for every Phase! Below is a delicious recipe — perfect for those in Phases 2 and 3 — to try.

Makes 4 (2-cup) servings

Description
You can use sweet or hot Italian turkey sausage for this dish — either one blends perfectly with the pasta sauce and fresh basil.

Prep time: 5 minutes
Start to finish: 20minutes

Ingredients
8 ounces spelt or whole-wheat rigatoni or penne
3/4 pound reduced-fat sweet or hot Italian turkey sausages
3 cups low-sugar pasta sauce
4 ounces shredded part-skim mozzarella cheese (1 cup)
1/2 cup chopped fresh basil
Salt and freshly ground black pepper

Instructions
Cook pasta according to package directions. Drain and set aside.

While pasta is cooking, heat a large nonstick skillet over medium heat. Add sausages and cook, turning often, until no longer pink inside, about 15 minutes. Transfer to a cutting board and slice diagonally into 1/4-inch-thick pieces.

Heat pasta sauce over medium heat until hot. Place pasta, sausage, sauce, cheese, and basil in a large bowl and toss to combine. Season with salt and pepper and serve hot.

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

Nutritional Information:
460 calories
16 total fat (5 g sat)
42 g carbohydrate
33 g protein
10 g fiber
1030 mg sodium

[Demi]

From today's South Beach Daily Dish email:


Chilled Espresso Custard

Who doesn't enjoy capping off a warm summer night with a cool dessert? The South Beach Diet® puts an end to deprivation because it teaches you how to enjoy healthy and satisfying foods - including dessert! So you can satisfy your sweet tooth with this refreshing creation.

Makes 4 servings

Ingredients
Complement your meal with coffee at its best — a simply lovely baked custard of rich-tasting espresso.

1 1/2 cups 1 percent milk
2 eggs, beaten
3 tablespoons sugar substitute
2 teaspoons espresso powder or instant decaffeinated coffee
1 teaspoon vanilla extract
Ground cinnamon, for garnish
Lemon twists, for garnish

Instructions
In a medium bowl, whisk together the milk, eggs, sugar substitute, espresso powder or coffee, and vanilla extract until well-blended. Pour into four 6-ounce custard cups or ramekins and place in a 10-inch skillet.

Fill the skillet with water to 1/2 inch from the tops of the custard cups. Bring the water to a boil over high heat. Reduce the heat to low, cover, and simmer for 10 minutes. Remove the cups from the skillet, cover with plastic wrap touching the surface of the pudding, and refrigerate for 3 hours, or until chilled. Garnish with the cinnamon and lemon twists.

Recipe from The South Beach Diet® Cookbook.

Nutritional Information:
110 calories
3.5 total fat (1.5 g sat)
110 mg cholesterol
13 g carbohydrate
6 g protein
0 g fiber
80 mg sodium

[Demi]

From today's South Beach Daily Dish email:


Grilled Tuna With Teriyaki Glaze

Grilled seafood is the perfect fit for warm-weather dining. Plus, seafood is a delicious source of lean protein. Oily fish, like salmon and Spanish mackerel, also provide beneficial amounts of healthy omega-3 fatty acids. Here's a delicious recipe, fresh from the sea.

This tuna will make your mouth water. Grilled to absolute perfection and brushed with a sassy teriyaki-like glaze, this is a recipe that satisfies the whole family.

2 servings

Ingredients
2 tablespoons light soy sauce
1 1/2 tablespoons dry sherry or chicken broth
1/2 tablespoon fresh ginger, grated
1 1/2 cloves garlic, minced
2 tuna steaks (5 ounces each)
1/2 large mango, peeled and cut into spears
1/2 red bell pepper, quartered lengthwise


Instructions
In a small bowl, combine the soy sauce, sherry or broth, ginger, and garlic. Divide the marinade into 2 medium, shallow bowls. Place the tuna in one bowl and the mango and bell pepper in the other. Turn the tuna, mango, and bell pepper to coat both sides. Cover and refrigerate for 15 minutes.

Coat a grill rack or broiler pan rack with cooking spray. Preheat the grill or broiler to medium.

Place the tuna, mango, and bell pepper on the prepared rack or pan. Discard the marinade from the tuna bowl. Grill or broil, basting occasionally with the marinade from the mango bowl, for 4 minutes per side or until the tuna is just opaque and the mango and bell pepper are heated through and glazed.

Nutritional Information:
207 calories
2 g total fat (1 g sat)
67 mg cholesterol
12 g carbohydrate
33 g protein
2 g fiber
509 mg sodium

[Demi]

From today's South Beach Daily Dish email:


Roasted Cherry Tomato and Feta Crisps

No need to chop the garlic to flavor the pita; just smash the clove with the flat edge of your chef's knife and toss the whole thing in the olive oil.

Serves 24

Ingredients

Topping
12 cherry tomatoes, halved
1 teaspoon olive oil
1/3 cup feta cheese, crumbled
3 large black olives, or 10 small black olives, pitted and chopped
Salt and black pepper to taste
Fresh rosemary leaves to garnish

Pita Crisps
1 1/2 whole-wheat pita rounds
1 medium garlic clove, smashed
1 tablespoon olive oil
Salt and black pepper to taste

Instructions
Preheat oven to 350°F. In medium bowl, toss tomatoes with oil, salt, and pepper. Roast 10 to 15 minutes, until softened, shaking pan occasionally. Keep oven at 350°F. In small cup, stir smashed garlic into oil. Cut 1 pita into 8 even double-layer triangles. Separate each triangle into 2 wedges. Repeat with half of another pita, for a total of 24 wedges. Place pitas, split-side up in a single layer, on a baking sheet. Brush with garlic oil; sprinkle with salt and pepper. Bake 7 minutes, until crisp and golden. Cool. Top crisps with tomatoes, feta, and olives. Garnish with a rosemary leaf. Serve warm or at room temperature.

Make-Ahead Tip
Pita crisps can be made 1 day ahead. Store crisps, tightly covered, at room temperature. Roast tomatoes 4 hours ahead. Store at room temperature.

Nutritional Information:
22 calories
1.3 g total fat (0.4 g sat)
180 mg cholesterol
2 g carbohydrate
0.7 g protein
0.3 g fiber
49.5 mg sodium

[Judynyc]

From the SBD Daily Dish

Sage and Rosemary Pork

Serves 2
Description
Butterflying the pork loin open, filling it, and then rolling it back up is a great way to infuse flavor into the loin. This recipe is perfect when you're having guests for dinner.


Ingredients
FILLING:
2/3 tablespoons chopped parsley
1/2 tablespoons chopped fresh sage or thyme leaves
1/3 tablespoon chopped fresh rosemary
1 cloves garlic, minced
1 tablespoons extra virgin olive oil
2/3 teaspoons Dijon mustard
dash salt
dash ground black pepper

PORK LOIN:
2/3 lbs boneless center loin pork roast
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1/3 tablespoon extra virgin olive oil
Fresh sage leaves, for garnish
Sprigs rosemary, for garnish



Instructions
To make the filling: In a small bowl, combine the parsley, sage or thyme, rosemary, garlic, oil, mustard, salt, and pepper.
To make the pork loin: Preheat the oven to 350°F.
Butterfly the pork loin. Sprinkle the top side of the butterflied loin with half of the salt and pepper. Spread the filling evenly across the loin, leaving a ½ " border along the edge where you made the first cut.
Beginning at the opposite edge, roll the loin up to wrap the filling. Using kitchen twine, tie the loin every 1 ½ " to hold its shape.
Rub the loin with the oil and sprinkle with the remaining salt and pepper. Place the loin in a small roasting pan and position on the center rack of the oven. Roast for 1 hour, or until a thermometer inserted in the center registers 155°F and the juices run clear. Let stand for 10 minutes before carving. To prevent slices from unrolling, skewer the roast every 1/4" with wooden picks along the edge where the roll ends. Slice crosswise between the wooden picks and ties. Remove the kitchen twine before serving. Garnish with the sage leaves and rosemary sprigs.


Nutritional Information:
306 calories
19 total fat (5 g sat)
97 mg cholesterol
1 g carbohydrate
31 g protein
0 g fiber
506 mg sodium


Good for all phases of SB. :idea:

[Demi]

From today's South Beach Daily Dish email:


South Beach Barbecue Sauce

Looking to liven up your ordinary chicken breast or other lean meat? Invariably, many store-bought condiments and marinades are loaded with added sugars. What's the solution? How about trying this tasty barbecue sauce — perfect for marinating, seasoning, and dipping!

Makes about 1 cup

Ingredients
1 can (8 ounces) tomato sauce
2 tablespoons white vinegar
1 teaspoon Worcestershire sauce
1 teaspoon mustard powder
2 teaspoons chopped parsley
1/4 teaspoon salt
1/8 teaspoon ground black pepper
1/8 teaspoon garlic powder

Instructions
In a resealable container, combine the tomato sauce, vinegar, Worcestershire sauce, mustard powder, parsley, salt, pepper, and garlic powder. (Keeps covered in the refrigerator for 1 week.)


Nutritional Information
21 calories
0 g total fat (0 g sat)
0 mg cholesterol
6 g carbohydrate
0.5 g protein
0.5 g fiber
290 mg sodium

[Demi]

From today's South Beach Daily Dish email:



Dilled Shrimp Salad with Herb-Dill Dressing

Herbs are a must when it comes to cooking full-flavored, delicious meals — and fresh dill is no exception. It's often used for creating summery main-dish salads and seasoning seafood and lean meats. Here's a delicious recipe flavored with dill for your recipe box.

Serves 2

Ingredients

Shrimp
1/2 cup dry white wine
1/2 teaspoon mustard seeds
1/8 teaspoon red-pepper flakes
1 bay leaf
1/2 lemon, sliced
3/4 pound large shrimp, peeled and deveined

Herb-Dill Dressing
1 1/2 tablespoons extra-virgin olive oil
1 1/2 tablespoons red wine vinegar
1 tablespoon water
1 tablespoon chopped fresh basil
1 tablespoon chopped fresh dill
1/2 teaspoon finely chopped garlic
1/2 teaspoon Dijon mustard
1/4 medium onion, sliced
1/2 large head romaine lettuce
2 ripe tomatoes, cut into wedges
3 fresh mushrooms, sliced
Fresh dill sprigs (optional)

Instructions
To make the shrimp: Combine the wine, mustard seeds, pepper flakes, bay leaves, and lemon in a large saucepan. Add water to fill the pan two-thirds full. Bring to a boil over high heat. Add the shrimp, and cook for 3-4 minutes or until the shrimp have turned pink and are no longer translucent in the center. Drain and cool. Discard the bay leaves.

To make the herb-dill dressing: In a screw-top jar, mix the olive oil, red wine vinegar, water, basil, dill, garlic, mustard, and onion. Shake well.

Place the shrimp in a large bowl and add the dressing. Toss well, cover, and refrigerate until well-chilled.

Serve the shrimp mixture on romaine lettuce leaves and surround with the tomato wedges and mushroom slices. Garnish with dill sprigs, if using.

Nutritional Information:
382 calories
14 g total fat (2 g sat)
260 mg cholesterol
16 g carbohydrate
38 g protein
4 g fiber
310 mg sodium

[Demi]

From today's South Beach Daily Dish email:


Mint-Ginger Spritzers

A natural pair, ginger and mint are the base for this refreshing drink, which can be served as a predinner mocktail or as the perfect complement to a meal. Serve the spritzers in pretty, tall glasses or in large martini glasses (without ice), if you prefer. This recipe makes extra syrup, which can be used if your guests want seconds, or it can be stored in a sealed container in the refrigerator for up to a week.

Serves 8

Prep time: 5 minutes
Start to finish: 10minutes

Ingredients
3 tablespoons roughly chopped fresh ginger
1/2 cup water
3 tablespoons granular sugar substitute
1 cup fresh mint leaves
1 (2-liter) bottle seltzer water, chilled
Ice cubes
8 small fresh mint sprigs

Instructions
Place ginger in a small saucepan with water and sugar substitute. Bring to a simmer, remove from heat, and let steep in saucepan at room temperature for at least 4 hours.

After ginger syrup has steeped, add mint leaves and bring to a boil. Remove from heat and cool to room temperature. Strain.

To serve, pour 1/2 cup of seltzer into a glass, add 1 tablespoon mint-ginger syrup, and stir. Add ice and stir again. Top drink with a mint sprig. Repeat for remaining drinks.

This recipe reprinted with permission from The South Beach Diet® Parties & Holidays Cookbook. Click here to order your copy today!

Nutritional Information:
0 calories
0 g total fat (0 g sat)
0 g carbohydrate
0 g protein
0 g fiber
0 mg sodium

[Demi]

From today's South Beach Daily Dish email:



Sausage and Cheese Breakfast Cups

It's often said that breakfast is the most important meal of the day. That's because skipping your morning meal can lead to a dip in blood sugar that may cause cravings for unhealthy, refined foods. This cycle can lead to overeating and, thus, may impede your weight-loss efforts. Instead, start your day with this nutritious, mouthwatering meal. Not only will it keep you satisfied and stabilize your blood sugar, research shows that a morning meal can improve energy as well as work and school performance.

These egg "muffins" make a hearty breakfast that can be eaten on the run. Make them ahead and warm them in the microwave for a fast and slimming breakfast treat.

Makes 6 cups

Ingredients
4 ounces turkey sausage or crumbled turkey bacon
1/2 green bell pepper, chopped
1/4 onion, chopped
5 large eggs
1 can (12 ounces) sliced mushrooms, drained
1/2 cup (2 ounces) shredded, reduced-fat Cheddar cheese

Instructions
Preheat the oven to 350°F. Coat a 6-cup nonstick muffin pan with cooking spray, or line with paper baking cups.

In a medium nonstick skillet over medium-high heat, cook the sausage, pepper, and onion for 5 minutes or until the sausage is no longer pink. Spoon the mixture into a bowl and cool slightly. Stir in the eggs and mushrooms. Evenly divide the mixture among the prepared muffin cups. Sprinkle with the cheese.

Bake for 20 minutes or until the egg is set.


Nutritional Information:
140 calories
9 g total fat (3 g sat)
195 mg cholesterol
4 g carbohydrate
12 g protein
1 g fiber
400 mg sodium

[Demi]

From today's South Beach Daily Dish email:


Green Bean & Squash Salad

Looking for a tasty salad that says summer? Try this quick recipe — perfect for a picnic or a dinner at home!

All Phases


Serves 1

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
A pinch of coarse black pepper
1/4 cup Parmesan & Roasted Garlic Dressing
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 g total fat (5 g sat)
0 mg cholesterol
12 g carbohydrate
16 g protein
3 g fiber
840 mg sodium

[Demi]

I usually serve this with Chili (see Demi’s Chili (http://forum.lowcarber.org/showpost.php?p=6361773&postcount=75) or Judy’s Turkey Chili (http://forum.lowcarber.org/showpost.php?p=6370763&postcount=81) for recipes), though it is also good served as a dip.


Demi's Guacamole

2 large ripe avocadoes
2 tbsp lemon juice
1 finely chopped onion
2-3 large chopped tomatoes
Fresh cilantro (chopped)
1 finely chopped green chili
2 finely chopped garlic cloves

Mash the avocadoes in a bowl, then add all the remaining ingredients, and blend thoroughly.

[Demi]

From today's South Beach Daily Dish email:


Sweet Berry Phyllo Nests

This recipe is bursting with summery flavors! Best of all, it's both nutritious and delicious! Who says you can't have it all?

6 servings

Description
These super-cute phyllo cups are brimming with nutrient-dense, fiber-rich berries. Tip: You can make phyllo cups a day ahead. Store in an airtight container at room temperature. Fill them with fruit just before serving.

Ingredients
Nonstick cooking spray
4 sheets frozen whole-wheat phyllo dough, thawed
1 Tablespoon granular sugar substitute, divided
Fresh raspberries, blueberries, blackberries, or chopped strawberries
Fat-free nondairy whipped topping

Instructions
1. Preheat oven to 350ºF. Lightly coat a nonstick muffin tin with cooking spray.

2. Place 1 sheet phyllo dough on a clean, dry counter; lightly coat with cooking spray. Sprinkle lightly with sugar substitute. Place another sheet of phyllo on top, coat with cooking spray, and sprinkle with sugar substitute. Repeat with 2 remaining sheets of phyllo. Cut stack into 6 pieces. Gently press each piece into a muffin cup. Bake 8 to 10 minutes, until just golden brown. Let cool.

3. Fill phyllo cups with desired berries and garnish with whipped topping (about 1 teaspoon per cup).

Nutritional Information:
55 calories
1 g total fat (0 g sat)
0 mg cholesterol
11 g carbohydrate
1 g protein
1 g fiber
62 mg sodium



Phyllo, filo (as it is known in the UK/Europe) or fillo dough (Greek φύλλο 'leaf') consists of paper-thin sheets of raw, unleavened flour dough.
Phyllo dough is made with flour, water, and a small amount of oil. It is almost always used in multiple layers separated by melted butter. When these are baked, they become crispy and the result resembles puff pastry, though the method is very different, and they are generally not substituted for one another.

http://en.wikipedia.org/wiki/Filo

[mathmaniac]

The nice thing about chili is that you can add more spiciness to it if you want - tabasco is a good choice to do that.

[Demi]

SOUTH BEACH RECIPES INDEX


Links to some great South Beach Recipe sites:

ivillage exclusive: 10 Best South Beach Recipes (http://magazines.ivillage.com/goodhousekeeping/recipes/health/articles/0,,284497_633257,00.html)
Recipegal.com South Beach Recipes (http://www.recipegal.com/SouthBeachDiet/)
Southbeach.allrecipes.com (http://southbeach.allrecipes.com/default.asp)
KraftHealthyLiving.com - South Beach Recipes (http://www.kraftfoods.com/South_Beach_Diet/)
Prevention.com - South Beach Recipes (http://www.prevention.com/topic/0,5768,s1-4-86-186-0-0,00.html)
Foodgeeks.com - South Beach Recipes (http://foodgeeks.com/diets/southbeachdiet.phtml)
SouthBeachRecipes.com (http://www.southbeachrecipes.com/)
SouthBeach-diet-plan.com (http://www.southbeach-diet-plan.com/recipecollection.html/)
Kalyn’s Kitchen (httphttp://kalynskitchen.blogspot.com)




Links to some great threads/articles giving advice, tips and ideas to help with eating the South Beach way:

South Beach Super Foods ( http://forum.lowcarber.org/showthread.php?t=313551)
Seasonal Eating ( http://forum.lowcarber.org/showthread.php?t=306092)
Slow down to a quick roast (http://www.telegraph.co.uk/wine/main.jhtml?xml=/wine/2006/10/28/edxanthe28.xml&page=1)
Hanukkah Recipes on the South Beach Diet (http://forum.lowcarber.org/showpost.php?p=6493379&postcount=135)
How to make a Vinaigarette (http://forum.lowcarber.org/showpost.php?p=6350476&postcount=53) Easy and Tasty Ways to Cook Fish (http://forum.lowcarber.org/showpost.php?p=6688962&postcount=191)
How to keep your vegetables healthy ( http://www.telegraph.co.uk/health/main.jhtml?xml=/health/2007/05/21/hvegetables121.xml
)




Recipe Index of Recipes in this thread

(Recipes are sorted into categories, and the same recipe may be found in several categories in the index).


Soup:

Chrissi’s Spicy Meatball Soup (http://forum.lowcarber.org/showpost.php?p=6355779&postcount=56) ~ Demi’s Creamy Cauliflower Soup (http://forum.lowcarber.org/showpost.php?p=6404958&postcount=93) ~ Soupe au Pistou (http://forum.lowcarber.org/showpost.php?p=6411731&postcount=97) ~ Fluffybear’s Minestrone Soup (http://forum.lowcarber.org/showpost.php?p=6430569&postcount=104) ~ Cream of Broccoli Soup (http://forum.lowcarber.org/showpost.php?p=6469770&postcount=119) ~ Roasted Tomato Soup (http://forum.lowcarber.org/showpost.php?p=6498823&postcount=142) ~ South Beach Tomato Soup (http://forum.lowcarber.org/showpost.php?p=6511393&postcount=148) ~ Egg Drop Soup (http://forum.lowcarber.org/showpost.php?p=6538832&postcount=153) ~ White Bean Soup with Greens (http://forum.lowcarber.org/showpost.php?p=6554133&postcount=170) ~ Hearty Minestrone (http://forum.lowcarber.org/showpost.php?p=6554133&postcount=170) ~ Spicy Turnip and Lentil Dhal Soup (http://forum.lowcarber.org/showpost.php?p=6617346&postcount=180) ~ Brilliant Broccoli Soup (http://forum.lowcarber.org/showpost.php?p=6620096&postcount=185) ~ Curried Zucchini Soup (http://forum.lowcarber.org/showpost.php?p=6638347&postcount=186)


Appetisers:

Shrimp Salad in Cucumber Cups (http://forum.lowcarber.org/showpost.php?p=6434395&postcount=107) ~ Demi’s Ceviche (http://forum.lowcarber.org/showpost.php?p=6445109&postcount=112) ~ Sun-dried Tomato Hummus (http://forum.lowcarber.org/showpost.php?p=6589350&postcount=177)


Chicken/Turkey Dishes:

Demi's South Beach Coconut Chicken (http://forum.lowcarber.org/showpost.php?p=6301637&postcount=2) ~ Thai Chicken Cakes (http://forum.lowcarber.org/showpost.php?p=6301685&postcount=3) ~ Yoghurt Spiced Chicken Breast (http://forum.lowcarber.org/showpost.php?p=6303649&postcount=9) ~ Ginger & Garlic Chicken with Pak Choi (http://forum.lowcarber.org/showpost.php?p=6307947&postcount=14) ~ Lemon-Tarragon Chicken Salad in Butter Lettuce Cups (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40) ~ Greens, Chicken, and Citrus Salad (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40) ~ Chrissi’s Spicy Turkey Balls (http://forum.lowcarber.org/showpost.php?p=6355779&postcount=56) ~ Baked Barbecue Chicken with South Beach Barbecue Sauce (http://forum.lowcarber.org/showpost.php?p=6358264&postcount=62
) ~ Warm Chicken Salad with Pine Nuts (http://forum.lowcarber.org/showpost.php?p=6361376&postcount=74
) ~ Demi’s Chili (http://forum.lowcarber.org/showpost.php?p=6361773&postcount=75) ~ Moroccan Grilled Chicken (http://forum.lowcarber.org/showpost.php?p=6366470&postcount=79) ~ Judy’s Turkey Chili (http://forum.lowcarber.org/showpost.php?p=6370763&postcount=81) ~ Asian Chicken Salad Wraps (http://forum.lowcarber.org/showpost.php?p=6437605&postcount=108) ~ Seakay’s Aunt’s Chicken Chili (http://forum.lowcarber.org/showpost.php?p=6440217&postcount=109) ~ Quick-roast poussin with lemon, sweet potato and red onions (http://forum.lowcarber.org/showpost.php?p=6449793&postcount=114) ~ Tomato & Basil Chicken Stew (http://forum.lowcarber.org/showpost.php?p=6470253&postcount=121) ~ Chicken & Watercress Dumplings with Miso Broth (http://forum.lowcarber.org/showpost.php?p=6479581&postcount=129) ~ Chicken with Herby Winter Vegetables (http://forum.lowcarber.org/showpost.php?p=6502123&postcount=144) ~ Chili Salsa Verde (Turkey version) (http://forum.lowcarber.org/showpost.php?p=6552884&postcount=166) ~ Chicken Capri (http://forum.lowcarber.org/showpost.php?p=6565331&postcount=173) ~ Chicken Tikka Masala (http://forum.lowcarber.org/showpost.php?p=6566894&postcount=174) ~ Poached Chicken Sandwich with Lemon-Caper Mayo (http://forum.lowcarber.org/showpost.php?p=6583006&postcount=176) ~ Moroccan Chicken With Eggplant Garbanzo Ragout (http://forum.lowcarber.org/showpost.php?p=6601382&postcount=178) ~ Glendora’s Bite-U-Back Chili (http://forum.lowcarber.org/showpost.php?p=6639218&postcount=187) ~ White Chipotle Chicken Chili (http://forum.lowcarber.org/showpost.php?p=6683224&postcount=190) ~ Baked chicken with aubergine, courgette and tomato ragout (http://forum.lowcarber.org/showpost.php?p=6728977&postcount=201) ~ Curried Chicken Salad (http://forum.lowcarber.org/showpost.php?p=6741611&postcount=203) ~ Grilled Lemon Chicken Kebabs (http://forum.lowcarber.org/showpost.php?p=6818382&postcount=213) ~ Rigatoni with Turkey Sausage & Mozzarella (http://forum.lowcarber.org/showpost.php?p=6826787&postcount=214)


Fish Dishes:

Coconut Shrimp Curry (http://forum.lowcarber.org/showpost.php?p=6325201&postcount=31) ~ Mediterranean Tuna Salad (http://forum.lowcarber.org/showpost.php?p=6325619&postcount=32) ~ Demi's Tuna Salsa Salad (http://forum.lowcarber.org/showpost.php?p=6301834&postcount=4) ~ Thai Monkfish Lime and Coconut Stir-fry ( http://forum.lowcarber.org/showpost.php?p=6348294&postcount=46) ~ Tuna and Bean Salad (http://forum.lowcarber.org/showpost.php?p=6349485&postcount=48) ~ Grilled Salmon with Rosemary (http://forum.lowcarber.org/showpost.php?p=6358192&postcount=59
) ~ Autumn Fish Tagine (http://forum.lowcarber.org/showpost.php?p=6404674&postcount=92
) ~ Grilled Shrimp with Chipotle Dip (http://forum.lowcarber.org/showpost.php?p=6440909&postcount=110) ~ Demi’s Ceviche (http://forum.lowcarber.org/showpost.php?p=6445109&postcount=112) ~ Cod with courgettes, brown butter and capers (http://forum.lowcarber.org/showpost.php?p=6449793&postcount=114) ~ Sweet Peppers with Seafood and Rocket (http://forum.lowcarber.org/showpost.php?p=6478097&postcount=126) ~ Monkfish kebabs with pomegranate salsa (http://forum.lowcarber.org/showpost.php?p=6488250&postcount=133) ~ Cioppino alla Toscana (Tuscan Fish Stew) (http://forum.lowcarber.org/showpost.php?p=6576927&postcount=175) ~ Chunky Gazpacho Salad With Citrus Scallops (http://forum.lowcarber.org/showpost.php?p=6714779&postcount=200) ~ Barbecued Sardines with Summer Herb Sauce (http://forum.lowcarber.org/showpost.php?p=6818382&postcount=213) ~ Grilled Tuna with Teriyaki Glace (http://forum.lowcarber.org/showpost.php?p=6840249&postcount=216) ~ Dilled Shrimp Salad with Herb-Dill Dressing (http://forum.lowcarber.org/showpost.php?p=6895131&postcount=220)


Meat Dishes ~ Beef/Lamb/Pork:

Tuscan Grilled Steak (http://forum.lowcarber.org/showpost.php?p=6303640&postcount=8) ~ Warm Beef Salad (http://forum.lowcarber.org/showpost.php?p=6358244&postcount=60) ~ Demi’s Chili (http://forum.lowcarber.org/showpost.php?p=6361773&postcount=75) ~ Garlic and Soy Grilled Pork Chops (http://forum.lowcarber.org/showpost.php?p=6364815&postcount=77) ~ Seakay’s Ground Beef Casserole (http://forum.lowcarber.org/showpost.php?p=6411367&postcount=95) ~ Braised Lamb with Flageolet Beans (http://forum.lowcarber.org/showpost.php?p=6411735&postcount=98) ~ Lamb burger with oregano, cumin and vine tomatoes (http://forum.lowcarber.org/showpost.php?p=6449793&postcount=114) ~ Braised Beef Goulash with Smoked Pimenton (http://forum.lowcarber.org/showpost.php?p=6465075&postcount=118) ~ Chili Salsa Verde (Pork version) (http://forum.lowcarber.org/showpost.php?p=6541070&postcount=154) ~ -o-‘s Eggplant Lasagna-ish (http://forum.lowcarber.org/showpost.php?p=6706539&postcount=194) ~ Spiced Lamb Koftas braised in Tomato Sauce (http://forum.lowcarber.org/showpost.php?p=6818382&postcount=213) ~ Sage & Rosemary Pork (http://forum.lowcarber.org/showpost.php?p=6873498&postcount=218)


Egg Dishes:

Tomato & Leek Frittata (http://forum.lowcarber.org/showpost.php?p=6443771&postcount=111) ~ Savoury Crepe/Wrap (http://forum.lowcarber.org/showpost.php?p=6346532&postcount=43) ~ Baby Omelettes (http://forum.lowcarber.org/showpost.php?p=6639218&postcount=187) ~ Savory Egg, Ham, and Cheese Crepes (http://forum.lowcarber.org/showpost.php?p=6665714&postcount=189) ~ Smoked Ham "Soufflé" (http://forum.lowcarber.org/showpost.php?p=6762563&postcount=205)


Tofu and Vegetarian Dishes:

TLT (Tofu, Lettuce & Tomato Sandwich) (http://forum.lowcarber.org/showpost.php?p=6328309&postcount=33) ~ Tofu Cacciatore (http://forum.lowcarber.org/showpost.php?p=6349509&postcount=49) ~ Whole-Wheat Penne with Eggplant and Ricotta (http://forum.lowcarber.org/showpost.php?p=6358260&postcount=61) ~ Fresh Herb and Quinoa Salad With Garden Tomatoes (http://forum.lowcarber.org/showpost.php?p=6373642&postcount=82) ~ Vegetarian Chili With Nacho Crisps (http://forum.lowcarber.org/showpost.php?p=6501999&postcount=143) ~ Portobello Burgers (http://forum.lowcarber.org/showpost.php?p=6733344&postcount=202)


Sides/Vegetable Dishes:

Vegetable Quiche Cups To Go (http://forum.lowcarber.org/showpost.php?p=6328309&postcount=33) ~ Fluffybear’s Oriental Stir Fry (http://forum.lowcarber.org/showpost.php?p=6330687&postcount=34) ~ Fluffybear’s Ratatouille (http://forum.lowcarber.org/showpost.php?p=6330696&postcount=35) ~ Low Carb Spaghetti Squash Pancakes (http://forum.lowcarber.org/showpost.php?p=6305293&postcount=12) ~ Muffaletta Salad (http://forum.lowcarber.org/showpost.php?p=6331851&postcount=37) ~ Judy’s Stewed Zucchini (http://forum.lowcarber.org/showpost.php?p=6349809&postcount=51) ~ Roasted Eggplant with Lemon and Olive Oil (http://forum.lowcarber.org/showpost.php?p=6358267&postcount=64) ~ Baked Sweet Potato Fries (http://forum.lowcarber.org/showpost.php?p=6358268&postcount=65) ~ South Beach Cole Slaw (http://forum.lowcarber.org/showpost.php?p=6358270&postcount=66
) ~ Oven-Roasted Sweet Potatoes with Garlic & Rosemary (http://forum.lowcarber.org/showpost.php?p=6362070&postcount=76) ~ Carrot, Swede and Savoy Cabbage (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101) ~ Baba Ghanoush (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101) ~ Celeriac and Red Cabbage (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101) ~ Sweet Potato, Ginger and Chilli (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101) ~ Spinach & Cottage Cheese Fritters (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101) ~ Roast Fennel with Olive & Orange Stuffing (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101) ~ Couscous with Toasted Pistachios (http://forum.lowcarber.org/showpost.php?p=6431375&postcount=105) ~ Surprise South Beach Diet® Mashed Potatoes (http://forum.lowcarber.org/showpost.php?p=6472964&postcount=122) ~ Roast butternut and peppers with onions (http://forum.lowcarber.org/showpost.php?p=6354505&postcount=55) ~ Oven-roasted Winter Vegetables (http://forum.lowcarber.org/showpost.php?p=6478452&postcount=127) ~ Oven-roasted Ratatouille (http://forum.lowcarber.org/showpost.php?p=6478462&postcount=128) ~ Brussels Sprouts With Pearl Onions and Fresh Thyme (http://forum.lowcarber.org/showpost.php?p=6492185&postcount=134) ~ Demi’s Colcannon (http://forum.lowcarber.org/showpost.php?p=6494786&postcount=136) ~ Cajun Spiced Sweet Potato Wedges (http://forum.lowcarber.org/showpost.php?p=6498004&postcount=141) ~ Demi’s Roasted Parmesan Garlic Cauliflower (http://forum.lowcarber.org/showpost.php?p=6506256&postcount=146) ~ Orange-Ginger Sweet Potato Casserole (http://forum.lowcarber.org/showpost.php?p=6529472&postcount=151) ~ Priya’s Chili Paneer (http://forum.lowcarber.org/showpost.php?p=6551586&postcount=1) ~ Spring Quinoa Salad (http://forum.lowcarber.org/showpost.php?p=6702151&postcount=192) ~ Summertime Sweet Potato Salad (http://forum.lowcarber.org/showpost.php?p=6818350&postcount=211) ~ Roasted Tomato Salad (http://forum.lowcarber.org/showpost.php?p=6818382&postcount=213) ~ Marinated Courgettes with a Herb Vinaigrette (http://forum.lowcarber.org/showpost.php?p=6818382&postcount=213) ~ Piedmont Roasted Peppers (http://forum.lowcarber.org/showpost.php?p=6818382&postcount=213)


Salads:

Lemon-Tarragon Chicken Salad in Butter Lettuce Cups (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40) ~ Greens, Chicken, and Citrus Salad (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40) ~ Mediterranean Tuna Salad (http://forum.lowcarber.org/showpost.php?p=6325619&postcount=32) ~ Demi's Tuna Salsa Salad (http://forum.lowcarber.org/showpost.php?p=6301834&postcount=4) ~ Muffaletta Salad (http://forum.lowcarber.org/showpost.php?p=6331851&postcount=37) ~ Tuna and Bean Salad (http://forum.lowcarber.org/showpost.php?p=6349485&postcount=48) ~ Spicy chicken and iceberg salad (http://forum.lowcarber.org/showpost.php?p=6354505&postcount=55) ~ Radicchio, avocado and courgette salad (http://forum.lowcarber.org/showpost.php?p=6354505&postcount=55) ~ Cannellini Bean Salad (http://forum.lowcarber.org/showpost.php?p=6358266&postcount=63
) ~ South Beach Cole Slaw (http://forum.lowcarber.org/showpost.php?p=6358270&postcount=66
) ~ Warm Chicken Salad with Pine Nuts (http://forum.lowcarber.org/showpost.php?p=6361376&postcount=74
) ~ Fresh Herb and Quinoa Salad With Garden Tomatoes (http://forum.lowcarber.org/showpost.php?p=6373642&postcount=82) ~ Miezimau’s Fresh Green Bean Salad with Tarragon Vinaigrette (http://forum.lowcarber.org/showpost.php?p=6381864&postcount=87) ~ Armand Salad (http://forum.lowcarber.org/showpost.php?p=6399260&postcount=90) ~ Speedy Fajita Salad (http://forum.lowcarber.org/showpost.php?p=6473887&postcount=124) ~ Glendora’s Great Coleslaw Omelettes (http://forum.lowcarber.org/showpost.php?p=6639218&postcount=187) ~ Spring Quinoa Salad (http://forum.lowcarber.org/showpost.php?p=6702151&postcount=192) ~ Asparagus, Crabmeat, and Grapefruit Salad (http://forum.lowcarber.org/showpost.php?p=6707135&postcount=196) ~ Shrimp Salad With Herb-Dill Dressing (http://forum.lowcarber.org/showpost.php?p=6707531&postcount=198) ~ Chunky Gazpacho Salad With Citrus Scallops (http://forum.lowcarber.org/showpost.php?p=6714779&postcount=200) ~ Curried Chicken Salad (http://forum.lowcarber.org/showpost.php?p=6741611&postcount=203) ~ Summertime Sweet Potato Salad (http://forum.lowcarber.org/showpost.php?p=6818350&postcount=211) ~ Roasted Tomato Salad (http://forum.lowcarber.org/showpost.php?p=6818382&postcount=213) ~ Salad Nicoise (http://forum.lowcarber.org/showpost.php?p=6818382&postcount=213) ~ Dilled Shrimp Salad with Herb-Dill Dressing (http://forum.lowcarber.org/showpost.php?p=6895131&postcount=220) ~ Green Bean & Squash Salad (http://forum.lowcarber.org/showpost.php?p=6922659&postcount=223)


Sauces, Dips and Dressings:

Judy’s Salsa (http://forum.lowcarber.org/showpost.php?p=6349809&postcount=51) ~ Balsamic Vinaigarette (http://forum.lowcarber.org/showpost.php?p=6350476&postcount=53) ~ Icemanjs4’s Whole Berry Cranberry Sauce with Peaches (http://forum.lowcarber.org/showpost.php?p=6488193&postcount=132) ~ Creamy Balsamic Dressing (http://forum.lowcarber.org/showpost.php?p=6497659&postcount=138) ~ MLEbeth’s Creamy Lemon-Garlic Mayonnaise (http://forum.lowcarber.org/showpost.php?p=6552484&postcount=165) ~ Put-it-on-Everything Salsa (http://forum.lowcarber.org/showpost.php?p=6747622&postcount=204) ~ South Beach Barbecue Sauce (http://forum.lowcarber.org/showpost.php?p=6886595&postcount=219) ~ Demi’s Guacamole (http://forum.lowcarber.org/showpost.php?p=6923318&postcount=224)


Snacks and Miscellaneous:

Crunchy Snack Ideas (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=38) ~ Savoury Crepe/Wrap (http://forum.lowcarber.org/showpost.php?p=6346532&postcount=43) ~ Judy’s Salsa (http://forum.lowcarber.org/showpost.php?p=6349809&postcount=51) ~ Grilled Pizza with Pesto, Tomatoes & Feta (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=52) ~ Foxgluv’s Simple Pancakes (http://forum.lowcarber.org/showpost.php?p=6381284&postcount=86) ~ Savory Egg, Ham & Cheese Crepes (http://forum.lowcarber.org/showpost.php?p=6455347&postcount=117) ~ South Beach Blintz (http://forum.lowcarber.org/showpost.php?p=6493379&postcount=135) ~ Quick Cheese Blintzes (http://forum.lowcarber.org/showpost.php?p=6493379&postcount=135) ~ Cheese Latkes (http://forum.lowcarber.org/showpost.php?p=6493379&postcount=135) ~ Flax Muffin (http://forum.lowcarber.org/showpost.php?p=6545115&postcount=157) ~ Flax Wrap (http://forum.lowcarber.org/showpost.php?p=6545115&postcount=157) ~ Flax ‘Sponge Cake’ (http://forum.lowcarber.org/showpost.php?p=6545132&postcount=159) ~ Poached Chicken Sandwich with Lemon-Caper Mayo (http://forum.lowcarber.org/showpost.php?p=6583006&postcount=176) ~ Sun-dried Tomato Hummus (http://forum.lowcarber.org/showpost.php?p=6589350&postcount=177) ~ Dana Carpender’s Flax Pancakes (http://forum.lowcarber.org/showpost.php?p=6641519&postcount=188) ~ Savory Egg, Ham, and Cheese Crepes (http://forum.lowcarber.org/showpost.php?p=6665714&postcount=189) ~ Rigatoni with Turkey Sausage & Mozzarella (http://forum.lowcarber.org/showpost.php?p=6826787&postcount=214) ~ Roasted Cherry Tomato and Feta Crisps (http://forum.lowcarber.org/showpost.php?p=6845686&postcount=217)


Breakfast Ideas:

Mango Smoothie (http://forum.lowcarber.org/showpost.php?p=6358280&postcount=69) ~ Pear Bran Muffins (http://forum.lowcarber.org/showpost.php?p=6358276&postcount=68
) ~ Frecklfluf’s Chocolate Strawberry Smoothie (http://forum.lowcarber.org/showpost.php?p=6360440&postcount=72
) ~ Sunrise Parfait (http://forum.lowcarber.org/showpost.php?p=6377985&postcount=84
) ~ Foxgluv’s Simple Pancakes (http://forum.lowcarber.org/showpost.php?p=6381284&postcount=86
) ~ Tammay’s Chocolate Tofu Smoothie (http://forum.lowcarber.org/showpost.php?p=6386304&postcount=88
) ~ Flax Muffin (http://forum.lowcarber.org/showpost.php?p=6545115&postcount=157) ~ Dana Carpender’s Flax Pancakes (http://forum.lowcarber.org/showpost.php?p=6641519&postcount=188) ~ Savory Egg, Ham, and Cheese Crepes (http://forum.lowcarber.org/showpost.php?p=6665714&postcount=189) ~ Smoked Ham "Soufflé" (http://forum.lowcarber.org/showpost.php?p=6762563&postcount=205) Sausage & Cheese Breakfast Cups (http://forum.lowcarber.org/showpost.php?p=6913675&postcount=222)


Desserts/Sweet Treats:

Peanut Butter and Jelly Cookies (http://forum.lowcarber.org/showpost.php?p=6358273&postcount=67) ~ Pear Bran Muffins (http://forum.lowcarber.org/showpost.php?p=6358276&postcount=68) ~ Joesfolks Fruit Treats (http://forum.lowcarber.org/showpost.php?p=6358963&postcount=70) ~ Apple and Almond Souffle (http://forum.lowcarber.org/showpost.php?p=6366463&postcount=78) ~ Mocha Ricotta Crème (http://forum.lowcarber.org/showpost.php?p=6386796&postcount=89) ~ Ricotta Cheesecake With Lemon Drizzle and Pine Nuts (http://forum.lowcarber.org/showpost.php?p=6406783&postcount=94) ~ Vanilla Ricotta Crème (http://forum.lowcarber.org/showpost.php?p=6418229&postcount=102) ~ Heavenly Lemon Mousse (http://forum.lowcarber.org/showpost.php?p=6422711&postcount=103) ~ ”Carmel” Apple Dip (http://forum.lowcarber.org/showpost.php?p=6446046&postcount=113) ~ Chocolate-Stuffed Steamed Pears (http://forum.lowcarber.org/showpost.php?p=6482530&postcount=131) ~ Icemanjs4’s Whole Berry Cranberry Sauce with Peaches (http://forum.lowcarber.org/showpost.php?p=6488193&postcount=132) ~ Waterbabee's Super Scrumptious Mini Cheesecakes (http://forum.lowcarber.org/showpost.php?p=6497702&postcount=140) ~ Baked Pears With Chocolate Sauce and Pomegranate Seeds (http://forum.lowcarber.org/showpost.php?p=6517349&postcount=149) ~ Dark Chocolate Pistachio Bark (http://forum.lowcarber.org/showpost.php?p=6518249&postcount=150) ~ Pavlova with Fresh Berries (http://forum.lowcarber.org/showpost.php?p=6559431&postcount=171) ~ Strawberry Blancmange (http://forum.lowcarber.org/showpost.php?p=6607566&postcount=179) ~ Strawberry Buttermilk Ice (http://forum.lowcarber.org/showpost.php?p=6776291&postcount=206) ~ Chocolate-dipped Strawberries (http://forum.lowcarber.org/showpost.php?p=6790129&postcount=207) ~ Ricotta Romanoff Sundae (http://forum.lowcarber.org/showpost.php?p=6803459&postcount=208) ~ Chilled Espresso Custard (http://forum.lowcarber.org/showpost.php?p=6833058&postcount=215) ~ Sweet Berry Phyllo Nests (http://forum.lowcarber.org/showpost.php?p=6928081&postcount=225)


Drinks:

Eggnog (http://forum.lowcarber.org/showpost.php?p=6503693&postcount=145) ~ Hot Mulled Apple Cider (http://forum.lowcarber.org/showpost.php?p=6507582&postcount=147) ~ Hot Mint-Ginger Spritzers (http://forum.lowcarber.org/showpost.php?p=6900405&postcount=221)




Please remember:
FORUM RULES WITH REGARD TO POSTING RECIPES:
Recipes may only be posted if they do not violate copyright. This applies to most cookbooks. If you found the recipe elsewhere on the internet, be sure it would not be a violation of copyright to post it. If in doubt, post a link instead. If it's a recipe that you have used and tweaked enough to make it your own, that's okay to post, but it would be a generous gesture to credit the source of inspiration. If it's your own invention, then it's not a problem.
http://forum.lowcarber.org/showthread.php?t=163749

[Demi]

From today's South Beach Daily Dish email:


Chilled Cucumber and Mint Soup

Makes 4 (1-cup) servings

Description
A tasty combination of refreshing cucumbers, aromatic mint, and tangy reduced-fat sour cream, which makes it a "cool" companion to a lunchtime sandwich or salad. Or try it as a prelude to anything barbecued on a sultry summer night.

Prep time: 25 minutes

Ingredients
3 cucumbers, peeled, seeded, and roughly chopped
1 scallion, sliced
1 garlic clove, chopped
3 tablespoons fresh mint leaves
1/2 cup water
1 (8-ounce) container reduced-fat sour cream
1 tablespoon fresh lemon juice
1/4 teaspoon salt
1/4 teaspoon freshly ground white pepper

Instructions
Purée cucumbers, scallion, garlic, mint, and water in a blender or food processor until smooth. Add sour cream, lemon juice, salt, and pepper; blend to combine. If you are serving the soup immediately, chill quickly by transferring soup to a metal mixing bowl, placing bowl over a larger bowl filled with ice and cold water, and stirring occasionally until chilled, about 10 minutes. Otherwise, chill in refrigerator until cold, about 3 hours.

Nutritional Information:
100 calories
7 g total fat (4.5 g sat)
8 g carbohydrate
3 g protein
2 g fiber
180 mg sodium

[Titania28]

Wow! Great recipe index Demi! Thanks for keeping up with it, it's going to help me out a lot!

:)

[Demi]

From today's South Beach Daily Dish email:


Spinach and Bean Salad With Shrimp

Shrimp is a delicious source of lean protein — perfect for all Phases of the South Beach Diet®. Plus, shrimp cooks up quickly — whether you're firing up the grill or heating up a skillet — making it a great staple for everyday dining. Here's a recipe to try.

4 servings

Description
This satisfying main-course salad is as delicious as it is nutritious. Plus, it's elegant enough for company, yet comes together quickly for a weekday meal. Feel free to make it ahead of time and serve it at room temperature. Just wait until you're ready to serve to dress the greens.

TIP: If jumbo shrimp is unavailable, you can substitute extra-large, but remember to reduce the cooking time.

Ingredients
1 1/2 pounds jumbo shrimp, peeled and deveined
2 teaspoons minced lemon peel (from 1 lemon)
3 tablespoons fresh lemon juice (from 1 lemon), divided
Salt and black pepper
1 small red pepper, thinly sliced
1 medium bunch (1 pound) asparagus, trimmed and thickly sliced diagonally
1/2 medium shallot, minced
3/4 cup canned cannellini or white kidney beans, drained and rinsed
1 tablespoon extra-virgin olive oil
1 tablespoon chopped fresh tarragon leaves
1 bag (6 ounces) baby spinach leaves

Instructions
1. In medium bowl, combine shrimp, peel, 2 tablespoons juice, salt, and black pepper. Marinate in the refrigerator for 1 hour.

2. Coat medium nonstick skillet with cooking spray; set over medium heat. Sauté pepper slices 2 minutes. Add asparagus; cook 2 minutes, stirring. Add shallot; cook 1 minute, stirring. Transfer to bowl; add beans and let cool.

3. Preheat grill or grill pan to medium-high. (Coat pan with cooking spray.) Cook shrimp about 2 minutes per side, until spotty brown and edges are pink.

4. In small bowl, whisk oil, remaining 1 tablespoon juice, tarragon, salt, and pepper.

5. In large bowl combine spinach, asparagus mixture, and dressing. 6. Serve shrimp on top of salad.

Nutritional Information:
265 calories
6 g total fat (1 g sat)
194 mg cholesterol
20 g carbohydrate
32 g protein
7 g fiber
437 mg sodium

[Demi]

From today's South Beach Daily Dish email:


Spiced Chai Tea Smoothie

Cool off on a hot day with a refreshing smoothie — a delightfully creamy breakfast or snack. .

Makes 1 serving

Description
Start the day right with this lightly spiced smoothie. The lean protein from the milk and tofu will help keep you satisfied all morning. Tip: Look for silken tofu in the refrigerated section of your market; if it's unavailable, substitute plain nonfat yogurt.

Ingredients
1/2 cup nonfat milk
1 chai tea bag
1/2 cup light silken tofu
1 tablespoon granular sugar substitute
1/4 teaspoon almond extract
1/4 teaspoon vanilla extract
6–8 ice cubes
Ground cinnamon for garnish

Instructions
1. Pour milk into glass measuring cup; warm in microwave for 1 minute. Add tea bag; let steep 10 minutes. Remove tea bag; refrigerate measuring cup for 5 minutes.

2. In blender or food processor, combine milk mixture and tofu. Add sugar substitute, both extracts, and ice; process until ice is crushed and mixture is frothy. Sprinkle with cinnamon and serve immediately.

Nutritional Information:
133 calories
5 g total fat (1 g saturated fat)
2 mg cholesterol
11 g carbohydrate
13 g protein
0 g fiber78 mg sodium

[Demi]

From today's South Beach Daily Dish email:


Jicama, Tomato, and Black Bean Salad

Rich in fiber and protein, black beans are also a delicious (and perhaps unexpected) source of disease-fighting antioxidants, and they provide folate, magnesium, and iron. Looking to include black beans in your menu? Try adding them to salads, soups, and main dishes. Here's a recipe to get you started.

Makes 2 (1-cup) servings

Description
Jicama, a delightfully crunchy Mexican root vegetable, is often eaten raw in salads and slaws. Tossed with a zesty lime dressing and mixed with beans and juicy tomatoes, it makes an easy, irresistible salad that's perfect with anything from the grill. Prepare a double batch and take it along to your next potluck — just be ready to share the recipe!

Prep time: 15 minutes

Ingredients
1 1/2 tablespoons fresh lime juice
1/2 garlic clove, minced
1/4 teaspoon ground cumin
1 1/2 tablespoons extra-virgin olive oil
1/2 can (15-ounce) black beans, rinsed and drained
1/2 small jicama, peeled and chopped
1 plum tomato, chopped
1 1/2 tablespoons diced red onion
1/8 cup chopped fresh cilantro
Salt and freshly ground black pepper

Instructions
Whisk together lime juice, garlic, and cumin in a large mixing bowl; slowly whisk in oil. Add beans, jicama, tomato, onion, and cilantro. Toss to combine, season with salt and pepper, and serve.

Nutritional Information:
190 calories
11 g total fat (1.5 g sat)
22 g carbohydrate
4 g protein
9 g fiber
400 mg sodium

[MammaD10]

Demi , I just wanted to thank you for keeping this thread here , and updated. Your awsome!

[rodeo417]

From today's South Beach Daily Dish email:


Jicama, Tomato, and Black Bean Salad

Rich in fiber and protein, black beans are also a delicious (and perhaps unexpected) source of disease-fighting antioxidants, and they provide folate, magnesium, and iron. Looking to include black beans in your menu? Try adding them to salads, soups, and main dishes. Here's a recipe to get you started.

Makes 2 (1-cup) servings

Description
Jicama, a delightfully crunchy Mexican root vegetable, is often eaten raw in salads and slaws. Tossed with a zesty lime dressing and mixed with beans and juicy tomatoes, it makes an easy, irresistible salad that's perfect with anything from the grill. Prepare a double batch and take it along to your next potluck — just be ready to share the recipe!

Prep time: 15 minutes

Ingredients
1 1/2 tablespoons fresh lime juice
1/2 garlic clove, minced
1/4 teaspoon ground cumin
1 1/2 tablespoons extra-virgin olive oil
1/2 can (15-ounce) black beans, rinsed and drained
1/2 small jicama, peeled and chopped
1 plum tomato, chopped
1 1/2 tablespoons diced red onion
1/8 cup chopped fresh cilantro
Salt and freshly ground black pepper

Instructions
Whisk together lime juice, garlic, and cumin in a large mixing bowl; slowly whisk in oil. Add beans, jicama, tomato, onion, and cilantro. Toss to combine, season with salt and pepper, and serve.

Nutritional Information:
190 calories
11 g total fat (1.5 g sat)
22 g carbohydrate
4 g protein
9 g fiber
400 mg sodium
is this one ok for phase 1??? i am not sure about the jicama... it sounds delish.... :yum:

[Judynyc]

is this one ok for phase 1??? i am not sure about the jicama... it sounds delish.... :yum:


Being tha jicama is considered a root veggie and a starchy one at that, it is considered a phase II veggie to be added in when you get to phase II.

Not all root veggies are banned from phase I....see the food lists.

You can make this without the jicama for phase I. :idea:

[doreen T]

is this one ok for phase 1??? i am not sure about the jicama... it sounds delish.... :yum:
Chopped canned water chestnuts could work; they're on the allowed list for phase 1. They'd certainly add a similar "crunch" :idea:


Doreen

[Demi]

Demi , I just wanted to thank you for keeping this thread here , and updated. Your awsome!Thanks :D


Chopped canned water chestnuts could work; they're on the allowed list for phase 1. They'd certainly add a similar "crunch" :idea:Doreen, what a good idea ... thanks for that! :thup: :) We can't get jicama here in the UK, and I've always wondered what I could use as a substitute for it.

[Demi]

From today's South Beach Daily Dish email:


Breakfast Turkey Stack

Tired of toast? Had enough oats? Why not mix up your morning routine and try this flavorful breakfast recipe? What a way to start your day!

Makes 4 servings

Description
Quick, homemade turkey patties piled high with juicy tomato and bubbly melted cheese make an irresistible breakfast stack that offers a change of pace from the usual eggs and toast. Pair with a salad for a great brunch or lunch. Patties can be individually wrapped and frozen for up to 1 month; just defrost and reheat in the oven or microwave.

Ingredients
1 pound ground turkey breast
4 teaspoons sugar-free pancake syrup
1/2 teaspoon dried sage
1/4 teaspoon cayenne pepper
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
1/8 teaspoon ground ginger
1 teaspoon extra-virgin olive oil
1 large beefsteak tomato, cut into 4 slices
4 (1-ounce) slices reduced-fat cheddar cheese

Instructions
Heat oven to broil.

Combine turkey, syrup, sage, cayenne, salt, pepper, and ginger in a mixing bowl and mix well. Divide into 4 (1/2-inch-thick) patties.

Heat oil in a large nonstick skillet over medium-high heat; cook patties until well browned and cooked through, about 4 minutes per side. Remove from heat.

Place tomato slices in a single layer in a baking dish; season with salt and pepper. Top each slice with 1 turkey patty and 1 cheese slice; broil until cheese is melted, about 2 minutes. Serve hot.

Nutritional Information:
220 calories
7 g total fat (3.5 g sat)
4 g carbohydrate
36 g protein
0 g fiber
380 mg sodium

[Demi]

Had these at the weekend, and they were scrummy :yum:



http://www.timesonline.co.uk/multimedia/archive/00186/Anjum_Anand_Seasona_186579a.jpg

Click here for the recipe: Lamb brochettes (http://www.timesonline.co.uk/tol/life_and_style/food_and_drink/real_food/article2131301.ece)

The recipe is by Anjum Anand, who recently come to prominance in the UK with her TV series: Indian Food Made Easy (http://www.bbc.co.uk/food/tv_and_radio/indianfood_index.shtml).

If, like me, you're a fan of Indian food, then check out these following recipes from her website:

Classic Northern Chicken Curry (http://www.anjumanand.co.uk/index.php/food/meat_poultry/classic_northern_chicken_curry/)
Lamb Burgers with Herbed Yoghurt (http://www.anjumanand.co.uk/index.php/food/meat_poultry/lamb_burgers_with_herbed_yoghurt/) (though you may want to omit the breadcrumbs to make it more wheat-free/SB-friendly)
Succulent Chicken Tikka (http://www.anjumanand.co.uk/index.php/food/meat_poultry/succulent_chicken_tikka/)
Yoghurt Simmered Fish (http://www.anjumanand.co.uk/index.php/food/fish/yoghurt_simmered_fish/)
Peppery Hot Cabbage Salad (http://www.anjumanand.co.uk/index.php/food/vegetarian/peppery_hot_cabbage_salad/)
Bengali-style Aubergine in Yoghurt (http://www.anjumanand.co.uk/index.php/food/vegetarian/bengali_style_aubergine_in_yoghurt/) (either leave out the sugar, or use a sugar substitute like Splenda)

[mathmaniac]

So glad to find some Indian food that is low-carb.
I'm afraid to go to an Indian restaurant because their carbs are so yummy!

[rodeo417]

ooohhhh (picks tongue up off floor) i think i am gonna try the lamb burgers...

[Demi]

I came across a similar recipe recently and this is my SB-friendly version:


Spiced Lemony Chicken

Serves 4

7oz/200g (1 cup) natural low-fat yogurt
2 tbsp lemon juice
2 garlic cloves, crushed
1 tbsp finely grated fresh ginger
1 small green chilli, finely minced
2 tsp garam masala
1 tsp paprika
1 tsp turmeric
A pinch of cayenne powder
1 tbsp vegetable oil
4 chicken breasts, skinned

Combine the yogurt, lemon juice, garlic, ginger, chilli, spices, vegetable oil and half a teaspoon of salt in a non-reactive bowl and mix well.

Cut a few slashes in the thicker part of the chicken breasts, and toss well in the marinade. Leave for at least 30 minutes, turning once or twice.

Heat the oven to 200C/390F/gas mark 6. Place the chicken on a rack set above a foil-lined baking tray and bake for 30 minutes or until golden.

[Demi]

SOUTH BEACH RECIPES INDEX


Links to some great South Beach Recipe sites:

ivillage exclusive: 10 Best South Beach Recipes (http://magazines.ivillage.com/goodhousekeeping/recipes/health/articles/0,,284497_633257,00.html)
Recipegal.com South Beach Recipes (http://www.recipegal.com/SouthBeachDiet/)
Southbeach.allrecipes.com (http://southbeach.allrecipes.com/default.asp)
KraftHealthyLiving.com - South Beach Recipes (http://www.kraftfoods.com/South_Beach_Diet/)
Prevention.com - South Beach Recipes (http://www.prevention.com/topic/0,5768,s1-4-86-186-0-0,00.html)
Foodgeeks.com - South Beach Recipes (http://foodgeeks.com/diets/southbeachdiet.phtml)
SouthBeachRecipes.com (http://www.southbeachrecipes.com/)
SouthBeach-diet-plan.com (http://www.southbeach-diet-plan.com/recipecollection.html/)
Kalyn’s Kitchen (httphttp://kalynskitchen.blogspot.com)




Links to some great threads/articles giving advice, tips and ideas to help with eating the South Beach way:

South Beach Super Foods ( http://forum.lowcarber.org/showthread.php?t=313551)
Seasonal Eating ( http://forum.lowcarber.org/showthread.php?t=306092)
Slow down to a quick roast (http://www.telegraph.co.uk/wine/main.jhtml?xml=/wine/2006/10/28/edxanthe28.xml&page=1)
Hanukkah Recipes on the South Beach Diet (http://forum.lowcarber.org/showpost.php?p=6493379&postcount=135)
How to make a Vinaigarette (http://forum.lowcarber.org/showpost.php?p=6350476&postcount=53) Easy and Tasty Ways to Cook Fish (http://forum.lowcarber.org/showpost.php?p=6688962&postcount=191)
How to keep your vegetables healthy ( http://www.telegraph.co.uk/health/main.jhtml?xml=/health/2007/05/21/hvegetables121.xml
)




Recipe Index of Recipes in this thread

(Recipes are sorted into categories, and the same recipe may be found in several categories in the index).


Soup:

Chrissi’s Spicy Meatball Soup (http://forum.lowcarber.org/showpost.php?p=6355779&postcount=56) ~ Demi’s Creamy Cauliflower Soup (http://forum.lowcarber.org/showpost.php?p=6404958&postcount=93) ~ Soupe au Pistou (http://forum.lowcarber.org/showpost.php?p=6411731&postcount=97) ~ Fluffybear’s Minestrone Soup (http://forum.lowcarber.org/showpost.php?p=6430569&postcount=104) ~ Cream of Broccoli Soup (http://forum.lowcarber.org/showpost.php?p=6469770&postcount=119) ~ Roasted Tomato Soup (http://forum.lowcarber.org/showpost.php?p=6498823&postcount=142) ~ South Beach Tomato Soup (http://forum.lowcarber.org/showpost.php?p=6511393&postcount=148) ~ Egg Drop Soup (http://forum.lowcarber.org/showpost.php?p=6538832&postcount=153) ~ White Bean Soup with Greens (http://forum.lowcarber.org/showpost.php?p=6554133&postcount=170) ~ Hearty Minestrone (http://forum.lowcarber.org/showpost.php?p=6554133&postcount=170) ~ Spicy Turnip and Lentil Dhal Soup (http://forum.lowcarber.org/showpost.php?p=6617346&postcount=180) ~ Brilliant Broccoli Soup (http://forum.lowcarber.org/showpost.php?p=6620096&postcount=185) ~ Curried Zucchini Soup (http://forum.lowcarber.org/showpost.php?p=6638347&postcount=186) ~ Chilled Cucumber and Mint Soup (http://forum.lowcarber.org/showpost.php?p=6935067&postcount=228)


Appetisers:

Shrimp Salad in Cucumber Cups (http://forum.lowcarber.org/showpost.php?p=6434395&postcount=107) ~ Demi’s Ceviche (http://forum.lowcarber.org/showpost.php?p=6445109&postcount=112) ~ Sun-dried Tomato Hummus (http://forum.lowcarber.org/showpost.php?p=6589350&postcount=177)


Chicken/Turkey Dishes:

Demi's South Beach Coconut Chicken (http://forum.lowcarber.org/showpost.php?p=6301637&postcount=2) ~ Thai Chicken Cakes (http://forum.lowcarber.org/showpost.php?p=6301685&postcount=3) ~ Yoghurt Spiced Chicken Breast (http://forum.lowcarber.org/showpost.php?p=6303649&postcount=9) ~ Ginger & Garlic Chicken with Pak Choi (http://forum.lowcarber.org/showpost.php?p=6307947&postcount=14) ~ Lemon-Tarragon Chicken Salad in Butter Lettuce Cups (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40) ~ Greens, Chicken, and Citrus Salad (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40) ~ Chrissi’s Spicy Turkey Balls (http://forum.lowcarber.org/showpost.php?p=6355779&postcount=56) ~ Baked Barbecue Chicken with South Beach Barbecue Sauce (http://forum.lowcarber.org/showpost.php?p=6358264&postcount=62
) ~ Warm Chicken Salad with Pine Nuts (http://forum.lowcarber.org/showpost.php?p=6361376&postcount=74
) ~ Demi’s Chili (http://forum.lowcarber.org/showpost.php?p=6361773&postcount=75) ~ Moroccan Grilled Chicken (http://forum.lowcarber.org/showpost.php?p=6366470&postcount=79) ~ Judy’s Turkey Chili (http://forum.lowcarber.org/showpost.php?p=6370763&postcount=81) ~ Asian Chicken Salad Wraps (http://forum.lowcarber.org/showpost.php?p=6437605&postcount=108) ~ Seakay’s Aunt’s Chicken Chili (http://forum.lowcarber.org/showpost.php?p=6440217&postcount=109) ~ Quick-roast poussin with lemon, sweet potato and red onions (http://forum.lowcarber.org/showpost.php?p=6449793&postcount=114) ~ Tomato & Basil Chicken Stew (http://forum.lowcarber.org/showpost.php?p=6470253&postcount=121) ~ Chicken & Watercress Dumplings with Miso Broth (http://forum.lowcarber.org/showpost.php?p=6479581&postcount=129) ~ Chicken with Herby Winter Vegetables (http://forum.lowcarber.org/showpost.php?p=6502123&postcount=144) ~ Chili Salsa Verde (Turkey version) (http://forum.lowcarber.org/showpost.php?p=6552884&postcount=166) ~ Chicken Capri (http://forum.lowcarber.org/showpost.php?p=6565331&postcount=173) ~ Chicken Tikka Masala (http://forum.lowcarber.org/showpost.php?p=6566894&postcount=174) ~ Poached Chicken Sandwich with Lemon-Caper Mayo (http://forum.lowcarber.org/showpost.php?p=6583006&postcount=176) ~ Moroccan Chicken With Eggplant Garbanzo Ragout (http://forum.lowcarber.org/showpost.php?p=6601382&postcount=178) ~ Glendora’s Bite-U-Back Chili (http://forum.lowcarber.org/showpost.php?p=6639218&postcount=187) ~ White Chipotle Chicken Chili (http://forum.lowcarber.org/showpost.php?p=6683224&postcount=190) ~ Baked chicken with aubergine, courgette and tomato ragout (http://forum.lowcarber.org/showpost.php?p=6728977&postcount=201) ~ Curried Chicken Salad (http://forum.lowcarber.org/showpost.php?p=6741611&postcount=203) ~ Grilled Lemon Chicken Kebabs (http://forum.lowcarber.org/showpost.php?p=6818382&postcount=213) ~ Rigatoni with Turkey Sausage & Mozzarella (http://forum.lowcarber.org/showpost.php?p=6826787&postcount=214) ~ Lamb Burgers with Herbed Yoghurt (http://forum.lowcarber.org/showpost.php?p=6984021&postcount=239) ~ Classic Northern Chicken Curry (http://forum.lowcarber.org/showpost.php?p=6984021&postcount=239) ~ Succulent Chicken Tikka (http://forum.lowcarber.org/showpost.php?p=6984021&postcount=239) ~ Spiced Lemony Chicken (http://forum.lowcarber.org/showpost.php?p=6992587&postcount=242)


Fish Dishes:

Coconut Shrimp Curry (http://forum.lowcarber.org/showpost.php?p=6325201&postcount=31) ~ Mediterranean Tuna Salad (http://forum.lowcarber.org/showpost.php?p=6325619&postcount=32) ~ Demi's Tuna Salsa Salad (http://forum.lowcarber.org/showpost.php?p=6301834&postcount=4) ~ Thai Monkfish Lime and Coconut Stir-fry ( http://forum.lowcarber.org/showpost.php?p=6348294&postcount=46) ~ Tuna and Bean Salad (http://forum.lowcarber.org/showpost.php?p=6349485&postcount=48) ~ Grilled Salmon with Rosemary (http://forum.lowcarber.org/showpost.php?p=6358192&postcount=59
) ~ Autumn Fish Tagine (http://forum.lowcarber.org/showpost.php?p=6404674&postcount=92
) ~ Grilled Shrimp with Chipotle Dip (http://forum.lowcarber.org/showpost.php?p=6440909&postcount=110) ~ Demi’s Ceviche (http://forum.lowcarber.org/showpost.php?p=6445109&postcount=112) ~ Cod with courgettes, brown butter and capers (http://forum.lowcarber.org/showpost.php?p=6449793&postcount=114) ~ Sweet Peppers with Seafood and Rocket (http://forum.lowcarber.org/showpost.php?p=6478097&postcount=126) ~ Monkfish kebabs with pomegranate salsa (http://forum.lowcarber.org/showpost.php?p=6488250&postcount=133) ~ Cioppino alla Toscana (Tuscan Fish Stew) (http://forum.lowcarber.org/showpost.php?p=6576927&postcount=175) ~ Chunky Gazpacho Salad With Citrus Scallops (http://forum.lowcarber.org/showpost.php?p=6714779&postcount=200) ~ Barbecued Sardines with Summer Herb Sauce (http://forum.lowcarber.org/showpost.php?p=6818382&postcount=213) ~ Grilled Tuna with Teriyaki Glace (http://forum.lowcarber.org/showpost.php?p=6840249&postcount=216) ~ Dilled Shrimp Salad with Herb-Dill Dressing (http://forum.lowcarber.org/showpost.php?p=6895131&postcount=220) ~ Yoghurt Simmered Fish (http://forum.lowcarber.org/showpost.php?p=6984021&postcount=239)


Meat Dishes ~ Beef/Lamb/Pork:

Tuscan Grilled Steak (http://forum.lowcarber.org/showpost.php?p=6303640&postcount=8) ~ Warm Beef Salad (http://forum.lowcarber.org/showpost.php?p=6358244&postcount=60) ~ Demi’s Chili (http://forum.lowcarber.org/showpost.php?p=6361773&postcount=75) ~ Garlic and Soy Grilled Pork Chops (http://forum.lowcarber.org/showpost.php?p=6364815&postcount=77) ~ Seakay’s Ground Beef Casserole (http://forum.lowcarber.org/showpost.php?p=6411367&postcount=95) ~ Braised Lamb with Flageolet Beans (http://forum.lowcarber.org/showpost.php?p=6411735&postcount=98) ~ Lamb burger with oregano, cumin and vine tomatoes (http://forum.lowcarber.org/showpost.php?p=6449793&postcount=114) ~ Braised Beef Goulash with Smoked Pimenton (http://forum.lowcarber.org/showpost.php?p=6465075&postcount=118) ~ Chili Salsa Verde (Pork version) (http://forum.lowcarber.org/showpost.php?p=6541070&postcount=154) ~ -o-‘s Eggplant Lasagna-ish (http://forum.lowcarber.org/showpost.php?p=6706539&postcount=194) ~ Spiced Lamb Koftas braised in Tomato Sauce (http://forum.lowcarber.org/showpost.php?p=6818382&postcount=213) ~ Sage & Rosemary Pork (http://forum.lowcarber.org/showpost.php?p=6873498&postcount=218) ~ Lamb Brochettes (http://forum.lowcarber.org/showpost.php?p=6984021&postcount=239)


Egg Dishes:

Tomato & Leek Frittata (http://forum.lowcarber.org/showpost.php?p=6443771&postcount=111) ~ Savoury Crepe/Wrap (http://forum.lowcarber.org/showpost.php?p=6346532&postcount=43) ~ Baby Omelettes (http://forum.lowcarber.org/showpost.php?p=6639218&postcount=187) ~ Savory Egg, Ham, and Cheese Crepes (http://forum.lowcarber.org/showpost.php?p=6665714&postcount=189) ~ Smoked Ham "Soufflé" (http://forum.lowcarber.org/showpost.php?p=6762563&postcount=205)


Tofu and Vegetarian Dishes:

TLT (Tofu, Lettuce & Tomato Sandwich) (http://forum.lowcarber.org/showpost.php?p=6328309&postcount=33) ~ Tofu Cacciatore (http://forum.lowcarber.org/showpost.php?p=6349509&postcount=49) ~ Whole-Wheat Penne with Eggplant and Ricotta (http://forum.lowcarber.org/showpost.php?p=6358260&postcount=61) ~ Fresh Herb and Quinoa Salad With Garden Tomatoes (http://forum.lowcarber.org/showpost.php?p=6373642&postcount=82) ~ Vegetarian Chili With Nacho Crisps (http://forum.lowcarber.org/showpost.php?p=6501999&postcount=143) ~ Portobello Burgers (http://forum.lowcarber.org/showpost.php?p=6733344&postcount=202)


Sides/Vegetable Dishes:

Vegetable Quiche Cups To Go (http://forum.lowcarber.org/showpost.php?p=6328309&postcount=33) ~ Fluffybear’s Oriental Stir Fry (http://forum.lowcarber.org/showpost.php?p=6330687&postcount=34) ~ Fluffybear’s Ratatouille (http://forum.lowcarber.org/showpost.php?p=6330696&postcount=35) ~ Low Carb Spaghetti Squash Pancakes (http://forum.lowcarber.org/showpost.php?p=6305293&postcount=12) ~ Muffaletta Salad (http://forum.lowcarber.org/showpost.php?p=6331851&postcount=37) ~ Judy’s Stewed Zucchini (http://forum.lowcarber.org/showpost.php?p=6349809&postcount=51) ~ Roasted Eggplant with Lemon and Olive Oil (http://forum.lowcarber.org/showpost.php?p=6358267&postcount=64) ~ Baked Sweet Potato Fries (http://forum.lowcarber.org/showpost.php?p=6358268&postcount=65) ~ South Beach Cole Slaw (http://forum.lowcarber.org/showpost.php?p=6358270&postcount=66
) ~ Oven-Roasted Sweet Potatoes with Garlic & Rosemary (http://forum.lowcarber.org/showpost.php?p=6362070&postcount=76) ~ Carrot, Swede and Savoy Cabbage (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101) ~ Baba Ghanoush (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101) ~ Celeriac and Red Cabbage (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101) ~ Sweet Potato, Ginger and Chilli (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101) ~ Spinach & Cottage Cheese Fritters (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101) ~ Roast Fennel with Olive & Orange Stuffing (http://forum.lowcarber.org/showpost.php?p=6412968&postcount=101) ~ Couscous with Toasted Pistachios (http://forum.lowcarber.org/showpost.php?p=6431375&postcount=105) ~ Surprise South Beach Diet® Mashed Potatoes (http://forum.lowcarber.org/showpost.php?p=6472964&postcount=122) ~ Roast butternut and peppers with onions (http://forum.lowcarber.org/showpost.php?p=6354505&postcount=55) ~ Oven-roasted Winter Vegetables (http://forum.lowcarber.org/showpost.php?p=6478452&postcount=127) ~ Oven-roasted Ratatouille (http://forum.lowcarber.org/showpost.php?p=6478462&postcount=128) ~ Brussels Sprouts With Pearl Onions and Fresh Thyme (http://forum.lowcarber.org/showpost.php?p=6492185&postcount=134) ~ Demi’s Colcannon (http://forum.lowcarber.org/showpost.php?p=6494786&postcount=136) ~ Cajun Spiced Sweet Potato Wedges (http://forum.lowcarber.org/showpost.php?p=6498004&postcount=141) ~ Demi’s Roasted Parmesan Garlic Cauliflower (http://forum.lowcarber.org/showpost.php?p=6506256&postcount=146) ~ Orange-Ginger Sweet Potato Casserole (http://forum.lowcarber.org/showpost.php?p=6529472&postcount=151) ~ Priya’s Chili Paneer (http://forum.lowcarber.org/showpost.php?p=6551586&postcount=1) ~ Spring Quinoa Salad (http://forum.lowcarber.org/showpost.php?p=6702151&postcount=192) ~ Summertime Sweet Potato Salad (http://forum.lowcarber.org/showpost.php?p=6818350&postcount=211) ~ Roasted Tomato Salad (http://forum.lowcarber.org/showpost.php?p=6818382&postcount=213) ~ Marinated Courgettes with a Herb Vinaigrette (http://forum.lowcarber.org/showpost.php?p=6818382&postcount=213) ~ Piedmont Roasted Peppers (http://forum.lowcarber.org/showpost.php?p=6818382&postcount=213) ~ Peppery Hot Cabbage Salad (http://forum.lowcarber.org/showpost.php?p=6984021&postcount=239) ~ Bengali-style Aubergine in Yoghurt (http://forum.lowcarber.org/showpost.php?p=6984021&postcount=239)


Salads:

Lemon-Tarragon Chicken Salad in Butter Lettuce Cups (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40) ~ Greens, Chicken, and Citrus Salad (http://forum.lowcarber.org/showpost.php?p=6337366&postcount=40) ~ Mediterranean Tuna Salad (http://forum.lowcarber.org/showpost.php?p=6325619&postcount=32) ~ Demi's Tuna Salsa Salad (http://forum.lowcarber.org/showpost.php?p=6301834&postcount=4) ~ Muffaletta Salad (http://forum.lowcarber.org/showpost.php?p=6331851&postcount=37) ~ Tuna and Bean Salad (http://forum.lowcarber.org/showpost.php?p=6349485&postcount=48) ~ Spicy chicken and iceberg salad (http://forum.lowcarber.org/showpost.php?p=6354505&postcount=55) ~ Radicchio, avocado and courgette salad (http://forum.lowcarber.org/showpost.php?p=6354505&postcount=55) ~ Cannellini Bean Salad (http://forum.lowcarber.org/showpost.php?p=6358266&postcount=63
) ~ South Beach Cole Slaw (http://forum.lowcarber.org/showpost.php?p=6358270&postcount=66
) ~ Warm Chicken Salad with Pine Nuts (http://forum.lowcarber.org/showpost.php?p=6361376&postcount=74
) ~ Fresh Herb and Quinoa Salad With Garden Tomatoes (http://forum.lowcarber.org/showpost.php?p=6373642&postcount=82) ~ Miezimau’s Fresh Green Bean Salad with Tarragon Vinaigrette (http://forum.lowcarber.org/showpost.php?p=6381864&postcount=87) ~ Armand Salad (http://forum.lowcarber.org/showpost.php?p=6399260&postcount=90) ~ Speedy Fajita Salad (http://forum.lowcarber.org/showpost.php?p=6473887&postcount=124) ~ Glendora’s Great Coleslaw Omelettes (http://forum.lowcarber.org/showpost.php?p=6639218&postcount=187) ~ Spring Quinoa Salad (http://forum.lowcarber.org/showpost.php?p=6702151&postcount=192) ~ Asparagus, Crabmeat, and Grapefruit Salad (http://forum.lowcarber.org/showpost.php?p=6707135&postcount=196) ~ Shrimp Salad With Herb-Dill Dressing (http://forum.lowcarber.org/showpost.php?p=6707531&postcount=198) ~ Chunky Gazpacho Salad With Citrus Scallops (http://forum.lowcarber.org/showpost.php?p=6714779&postcount=200) ~ Curried Chicken Salad (http://forum.lowcarber.org/showpost.php?p=6741611&postcount=203) ~ Summertime Sweet Potato Salad (http://forum.lowcarber.org/showpost.php?p=6818350&postcount=211) ~ Roasted Tomato Salad (http://forum.lowcarber.org/showpost.php?p=6818382&postcount=213) ~ Salad Nicoise (http://forum.lowcarber.org/showpost.php?p=6818382&postcount=213) ~ Dilled Shrimp Salad with Herb-Dill Dressing (http://forum.lowcarber.org/showpost.php?p=6895131&postcount=220) ~ Green Bean & Squash Salad (http://forum.lowcarber.org/showpost.php?p=6922659&postcount=223) ~ Spinach and Bean Salad with Shrimp (http://forum.lowcarber.org/showpost.php?p=6939979&postcount=230) ~ Jicama, Tomato, and Black Bean Salad (http://forum.lowcarber.org/showpost.php?p=6974711&postcount=232)


Sauces, Dips and Dressings:

Judy’s Salsa (http://forum.lowcarber.org/showpost.php?p=6349809&postcount=51) ~ Balsamic Vinaigarette (http://forum.lowcarber.org/showpost.php?p=6350476&postcount=53) ~ Icemanjs4’s Whole Berry Cranberry Sauce with Peaches (http://forum.lowcarber.org/showpost.php?p=6488193&postcount=132) ~ Creamy Balsamic Dressing (http://forum.lowcarber.org/showpost.php?p=6497659&postcount=138) ~ MLEbeth’s Creamy Lemon-Garlic Mayonnaise (http://forum.lowcarber.org/showpost.php?p=6552484&postcount=165) ~ Put-it-on-Everything Salsa (http://forum.lowcarber.org/showpost.php?p=6747622&postcount=204) ~ South Beach Barbecue Sauce (http://forum.lowcarber.org/showpost.php?p=6886595&postcount=219) ~ Demi’s Guacamole (http://forum.lowcarber.org/showpost.php?p=6923318&postcount=224)


Snacks and Miscellaneous:

Crunchy Snack Ideas (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=38) ~ Savoury Crepe/Wrap (http://forum.lowcarber.org/showpost.php?p=6346532&postcount=43) ~ Judy’s Salsa (http://forum.lowcarber.org/showpost.php?p=6349809&postcount=51) ~ Grilled Pizza with Pesto, Tomatoes & Feta (http://forum.lowcarber.org/showpost.php?p=6332511&postcount=52) ~ Foxgluv’s Simple Pancakes (http://forum.lowcarber.org/showpost.php?p=6381284&postcount=86) ~ Savory Egg, Ham & Cheese Crepes (http://forum.lowcarber.org/showpost.php?p=6455347&postcount=117) ~ South Beach Blintz (http://forum.lowcarber.org/showpost.php?p=6493379&postcount=135) ~ Quick Cheese Blintzes (http://forum.lowcarber.org/showpost.php?p=6493379&postcount=135) ~ Cheese Latkes (http://forum.lowcarber.org/showpost.php?p=6493379&postcount=135) ~ Flax Muffin (http://forum.lowcarber.org/showpost.php?p=6545115&postcount=157) ~ Flax Wrap (http://forum.lowcarber.org/showpost.php?p=6545115&postcount=157) ~ Flax ‘Sponge Cake’ (http://forum.lowcarber.org/showpost.php?p=6545132&postcount=159) ~ Poached Chicken Sandwich with Lemon-Caper Mayo (http://forum.lowcarber.org/showpost.php?p=6583006&postcount=176) ~ Sun-dried Tomato Hummus (http://forum.lowcarber.org/showpost.php?p=6589350&postcount=177) ~ Dana Carpender’s Flax Pancakes (http://forum.lowcarber.org/showpost.php?p=6641519&postcount=188) ~ Savory Egg, Ham, and Cheese Crepes (http://forum.lowcarber.org/showpost.php?p=6665714&postcount=189) ~ Rigatoni with Turkey Sausage & Mozzarella (http://forum.lowcarber.org/showpost.php?p=6826787&postcount=214) ~ Roasted Cherry Tomato and Feta Crisps (http://forum.lowcarber.org/showpost.php?p=6845686&postcount=217)


Breakfast Ideas:

Mango Smoothie (http://forum.lowcarber.org/showpost.php?p=6358280&postcount=69) ~ Pear Bran Muffins (http://forum.lowcarber.org/showpost.php?p=6358276&postcount=68
) ~ Frecklfluf’s Chocolate Strawberry Smoothie (http://forum.lowcarber.org/showpost.php?p=6360440&postcount=72
) ~ Sunrise Parfait (http://forum.lowcarber.org/showpost.php?p=6377985&postcount=84
) ~ Foxgluv’s Simple Pancakes (http://forum.lowcarber.org/showpost.php?p=6381284&postcount=86
) ~ Tammay’s Chocolate Tofu Smoothie (http://forum.lowcarber.org/showpost.php?p=6386304&postcount=88
) ~ Flax Muffin (http://forum.lowcarber.org/showpost.php?p=6545115&postcount=157) ~ Dana Carpender’s Flax Pancakes (http://forum.lowcarber.org/showpost.php?p=6641519&postcount=188) ~ Savory Egg, Ham, and Cheese Crepes (http://forum.lowcarber.org/showpost.php?p=6665714&postcount=189) ~ Smoked Ham "Soufflé" (http://forum.lowcarber.org/showpost.php?p=6762563&postcount=205) Sausage & Cheese Breakfast Cups (http://forum.lowcarber.org/showpost.php?p=6913675&postcount=222) ~ Breakfast Turkey Stack (http://forum.lowcarber.org/showpost.php?p=6981289&postcount=238)



Desserts/Sweet Treats:

Peanut Butter and Jelly Cookies (http://forum.lowcarber.org/showpost.php?p=6358273&postcount=67) ~ Pear Bran Muffins (http://forum.lowcarber.org/showpost.php?p=6358276&postcount=68) ~ Joesfolks Fruit Treats (http://forum.lowcarber.org/showpost.php?p=6358963&postcount=70) ~ Apple and Almond Souffle (http://forum.lowcarber.org/showpost.php?p=6366463&postcount=78) ~ Mocha Ricotta Crème (http://forum.lowcarber.org/showpost.php?p=6386796&postcount=89) ~ Ricotta Cheesecake With Lemon Drizzle and Pine Nuts (http://forum.lowcarber.org/showpost.php?p=6406783&postcount=94) ~ Vanilla Ricotta Crème (http://forum.lowcarber.org/showpost.php?p=6418229&postcount=102) ~ Heavenly Lemon Mousse (http://forum.lowcarber.org/showpost.php?p=6422711&postcount=103) ~ ”Carmel” Apple Dip (http://forum.lowcarber.org/showpost.php?p=6446046&postcount=113) ~ Chocolate-Stuffed Steamed Pears (http://forum.lowcarber.org/showpost.php?p=6482530&postcount=131) ~ Icemanjs4’s Whole Berry Cranberry Sauce with Peaches (http://forum.lowcarber.org/showpost.php?p=6488193&postcount=132) ~ Waterbabee's Super Scrumptious Mini Cheesecakes (http://forum.lowcarber.org/showpost.php?p=6497702&postcount=140) ~ Baked Pears With Chocolate Sauce and Pomegranate Seeds (http://forum.lowcarber.org/showpost.php?p=6517349&postcount=149) ~ Dark Chocolate Pistachio Bark (http://forum.lowcarber.org/showpost.php?p=6518249&postcount=150) ~ Pavlova with Fresh Berries (http://forum.lowcarber.org/showpost.php?p=6559431&postcount=171) ~ Strawberry Blancmange (http://forum.lowcarber.org/showpost.php?p=6607566&postcount=179) ~ Strawberry Buttermilk Ice (http://forum.lowcarber.org/showpost.php?p=6776291&postcount=206) ~ Chocolate-dipped Strawberries (http://forum.lowcarber.org/showpost.php?p=6790129&postcount=207) ~ Ricotta Romanoff Sundae (http://forum.lowcarber.org/showpost.php?p=6803459&postcount=208) ~ Chilled Espresso Custard (http://forum.lowcarber.org/showpost.php?p=6833058&postcount=215) ~ Sweet Berry Phyllo Nests (http://forum.lowcarber.org/showpost.php?p=6928081&postcount=225)


Drinks:

Eggnog (http://forum.lowcarber.org/showpost.php?p=6503693&postcount=145) ~ Hot Mulled Apple Cider (http://forum.lowcarber.org/showpost.php?p=6507582&postcount=147) ~ Hot Mint-Ginger Spritzers (http://forum.lowcarber.org/showpost.php?p=6900405&postcount=221) ~ Spiced Chai Tea Smoothie (http://forum.lowcarber.org/showpost.php?p=6967039&postcount=231)




Please remember:
FORUM RULES WITH REGARD TO POSTING RECIPES:
Recipes may only be posted if they do not violate copyright. This applies to most cookbooks. If you found the recipe elsewhere on the internet, be sure it would not be a violation of copyright to post it. If in doubt, post a link instead. If it's a recipe that you have used and tweaked enough to make it your own, that's okay to post, but it would be a generous gesture to credit the source of inspiration. If it's your own invention, then it's not a problem.
http://forum.lowcarber.org/showthread.php?t=163749

[Demi]

http://www.telegraph.co.uk/wine/graphics/2007/09/03/ftrecipea200.jpg

Click here for the recipe: Jamie Oliver's grilled tuna with tomato coriander salsa (http://www.telegraph.co.uk/wine/main.jhtml?view=DETAILS&grid=A1YourView&xml=/wine/2007/09/03/ftrecipea103.xml)

[Judynyc]

:rheart: Thank you Demi...for keeping this list updated with so many new and great looking recipes!! :thup: :yum:

[Judynyc]

Yummm...this is a good and legal muffin for us on the SBD:

Pumpkin Muffins

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

These are great for anytime, but will make a really good breakfast type muffin.


1 and 1/2 cup Golden Flax Meal
1 tsp each baking powder and Baking soda
1/2 cup Splenda
2 tsps pumpkin pie spice
3 eggs
1/3 cup oil
1 cup 100%pure pumpkin
1/2 cup chopped walnuts
1/2 cup water

Makes 12 muffins

Mix dry ingredients together, mix wet ingredients, then combine them and let sit 5 minutes, stir again and fill your pam sprayed muffin tins 3/4 full.
I baked on 350 for 40 mins.
I made these this week-end and very yummy and pumpkinny

[Demi]

:rheart: Thank you Demi...for keeping this list updated with so many new and great looking recipes!! :thup: :yum:You're welcome :) ... and even though I'm not currently following the SB woe, I'm more than happy to continue to do so (especially as I intend to use SB for maintenance :thup: )

[Judynyc]

Frrom todays 9/26 SBD Daily Dish:

2 Ways to Enjoy Eggplant

Eggplant is a shiny purple vegetable that's popular in Italian, Middle Eastern, and Asian cuisines. Its mild flavor and "meaty" texture make an ideal contribution to a variety of dishes. Because eggplant hits its peak from July to October, now is the perfect time to incorporate it into your meals. Try one of these delicious options.

Vegetarian No-Pasta Lasagna (Phase 1)
Stuffed Eggplant (Phases 2 & 3)


Vegetarian No-Pasta Lasagna (Phase 1)

Serves 4–6

Ingredients
4 tablespoons extra-virgin olive oil
2 tablespoons garlic, chopped fine
2 tablespoons onion, chopped fine
2 (14.5-ounce) cans stewed tomatoes
2 tablespoons dried oregano
1 (6-ounce) can tomato paste
Salt and ground black pepper to taste
2 large eggplants
2 tablespoons dried thyme
1 large yellow squash, thinly sliced lengthwise (optional)
1 cup part-skim ricotta cheese
1 large egg
1/2 cup fresh-grated Parmesan cheese
2 cups (4 whole) roasted peppers
1/2 cup shredded part-skim mozzarella
1/4 cup fresh basil, shredded
2 cups spinach (optional)

Instructions
Preheat oven to 450°F. Heat 3 tablespoons of oil in skillet and cook garlic and onion until they become aromatic and begin to brown. Add stewed tomatoes and 1 tablespoon dried oregano. Once tomatoes begin to bubble, stir in tomato paste. Reduce heat to low, add salt and pepper to taste, cover, and let simmer lightly while you continue.

Slice eggplant lengthwise in 1/4-inch slices. Spread out eggplant slices on a rimmed cookie sheet sprayed lightly with nonstick cooking spray. Salt the slices generously on both sides, sprinkle with thyme, and lightly brush (fingers are fine) with the remaining olive oil. Roast eggplant in oven until tender and slightly browned. If using yellow squash, also roast briefly until soft and pliable. Remove and let cool enough to handle. Reduce oven to 375°F.

Meanwhile, stir together ricotta cheese, egg, remaining oregano, and 1/4 cup of Parmesan cheese. In a 12x9-inch baking dish, spread 1/4 cup of tomato sauce. Cover with 3 or 4 eggplant slices, then half of the roasted peppers, and then a third of the ricotta cheese mixture, followed by a third of the mozzarella. Sprinkle half the basil over cheeses, and then spinach and yellow squash (if using). Cover with more tomato sauce, eggplant, peppers, ricotta, mozzarella, and basil. Top with remaining eggplant, tomato sauce, mozzarella, and any remaining Parmesan. Cover with foil and bake for about 15 minutes. Remove foil and bake for about 15 minutes more or until cheese is bubbly and beginning to brown. Remove and let cool for at least 5 minutes before serving.

Nutritional Information:
354 calories
12 g sugar
18 total fat (6.82 g sat)
67 mg cholesterol
35 g carbohydrate
17 g protein
3 g fiber
755 mg sodium



Stuffed Eggplant (Phases 2 & 3)

Serves 2

Ingredients
1 eggplant (about 1 pound), halved
1 tablespoon extra-virgin olive oil
Salt and ground black pepper
3/4 cup fresh whole-wheat bread crumbs
1 teaspoon minced garlic
1/2 cup finely chopped onions
2 ounces mushrooms, finely chopped
1/2 cup finely diced sweet red peppers
1/4 teaspoon dried oregano
1/4 teaspoon dried rosemary
1/4 teaspoon fennel seeds
1/3 cup tomato sauce
1 tablespoon minced fresh parsley

Instructions Preheat oven to 375°F. Using a paring knife, carefully cut away the flesh of each eggplant half, leaving about 1/2 an inch of flesh adhering to the skin. Discard any large clumps of seeds and finely chop the flesh; set aside. (If there are no seeds, discard about 1/3 of the flesh anyway.) Lightly brush the inside of each eggplant half with a small amount of the oil. Sprinkle with salt and black pepper; set aside.

In a large bowl, combine the eggplant flesh with the bread crumbs, garlic, onions, mushrooms, red peppers, oregano, rosemary, fennel seeds, 2 tablespoons of the tomato sauce, and the remaining oil. Stir in additional salt to taste. Divide the filling equally between the eggplant halves. Spoon 2 heaping tablespoons of tomato sauce over each half.

Arrange the eggplant halves in a 9x13-inch baking dish. Add ¼[this should be a large fraction] inch of water to the bottom of the dish. Cover tightly with foil and bake for 30 minutes. Uncover and add more water to the bottom of the baking dish, if necessary. Bake, uncovered, for 15 minutes, or until the eggplant is tender. Sprinkle with the parsley before serving.

NOTES
- You can bake the eggplant in two 10-inch pie plates.
- To make fresh bread crumbs, tear any type of whole-wheat bread into large chunks. Place them in a food processor and process with on/off turns.
- For a tasty flavor boost, sprinkle the eggplant halves with grated Parmesan cheese before baking.

[Judynyc]

You're welcome :) ... and even though I'm not currently following the SB woe, I'm more than happy to continue to do so (especially as I intend to use SB for maintenance :thup: )


Yes! :thup: I was hoping that you wouldn't mind keepig this list up to date. :thup:

Thank you!! :rheart:

[Demi]

From today's South Beach Daily Dish email:


Indian Vegetable Curry

Though curry, a blend of many spices, is considered pan-Asian, it originated in India. Curry powder is used widely in savory dishes throughout India and Southeast Asia to season meats, fish, vegetables, and even fruit. Enjoy the piquant flavor of curry at your next meal with this delicious dish.

Serves 4

Description
This tasty Indian-style curry has a delicious tomato-and-yogurt-based sauce. Enjoy it with brown rice on Phase 2 or 3. For a variation, add chopped fresh spinach or arugula during the last 5 minutes of cooking.

Prep time: 20 minutes
Start to finish: 35minutes

Ingredients
4 garlic cloves, peeled
1 (2-inch) piece fresh ginger
1 tablespoon extra-virgin olive oil
1 small red onion, finely chopped
11/2 teaspoons curry powder
3/4 teaspoon cumin seeds
1/8 teaspoon cayenne
11/4 cups canned diced tomatoes
1 cup low-fat or nonfat plain yogurt
1/4 teaspoon salt
11/2 cups small cauliflower florets
4 ounces green beans, trimmed and cut into 1-inch pieces
1 cup canned chickpeas, rinsed and drained
1/3 cup water
1 medium zucchini, cut into 1/4-inch cubes
1/4 cup finely chopped fresh cilantro


Instructions
1. In a food processor, combine garlic and ginger; pulse until finely chopped.
2. In a medium saucepan, heat oil over medium-high heat. Add garlic mixture, onion, curry powder, cumin seeds, and cayenne; stir well. Reduce the heat to medium-low and cook, stirring frequently, until onion is softened, about 5 minutes.
3. Add tomatoes, 3?4 cup of the yogurt, and salt; stir to combine. Add cauliflower, bring to a gentle simmer, and cook for 10 minutes. Add green beans, chickpeas, and water; cover and simmer for 10 minutes more. Add zucchini and continue to cook, covered, until vegetables are tender, about 8 minutes more.
4. Spoon curry into 4 bowls and season lightly with additional salt, if desired. Top with remaining yogurt and sprinkle with cilantro. Serve warm.

Nutritional Information
200 calories
5 g total fat (1 g sat)
32 g carbohydrate
9 g protein
7 g fiber
490 mg sodium