SOUTH BEACH RECIPES INDEX


Links to some great South Beach Recipe sites:

ivillage exclusive: 10 Best South Beach Recipes
Recipegal.com South Beach Recipes
Southbeach.allrecipes.com
KraftHealthyLiving.com - South Beach Recipes
Prevention.com - South Beach Recipes
Foodgeeks.com - South Beach Recipes
SouthBeachRecipes.com


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

South Beach Super Foods
Seasonal Eating



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
Demi’s Creamy Cauliflower Soup
Soupe au Pistou
Fluffybear’s Minestrone Soup
Shrimp Salad in Cucumber Cups
Demi’s Ceviche
Cream of Broccoli Soup
Roasted Tomato Soup
South Beach Tomato Soup
Egg Drop Soup


Chicken/Turkey Dishes:

Demi's South Beach Coconut Chicken
Thai Chicken Cakes
Yoghurt Spiced Chicken Breast
Ginger & Garlic Chicken with Pak Choi
Lemon-Tarragon Chicken Salad in Butter Lettuce Cups
Greens, Chicken, and Citrus Salad
Chrissi’s Spicy Turkey Balls
Baked Barbecue Chicken with South Beach Barbecue Sauce
Warm Chicken Salad with Pine Nuts
Demi’s Chili
Moroccan Grilled Chicken
Judy’s Turkey Chili
Asian Chicken Salad Wraps
Seakay’s Aunt’s Chicken Chili
Quick-roast poussin with lemon, sweet potato and red onions
Tomato & Basil Chicken Stew
Chicken & Watercress Dumplings with Miso Broth
Chicken with Herby Winter Vegetables
Chili Salsa Verde (Turkey version)


Fish Dishes:

Coconut Shrimp Curry
Mediterranean Tuna Salad
Demi's Tuna Salsa Salad
Thai Monkfish Lime and Coconut Stir-fry
Tuna and Bean Salad
Grilled Salmon with Rosemary
Autumn Fish Tagine
Grilled Shrimp with Chipotle Dip
Demi’s Ceviche
Cod with courgettes, brown butter and capers
Sweet Peppers with Seafood and Rocket
Monkfish kebabs with pomegranate salsa


Meat Dishes ~ Beef/Lamb/Pork:

Tuscan Grilled Steak
Warm Beef Salad
Demi’s Chili
Garlic and Soy Grilled Pork Chops
Seakay’s Ground Beef Casserole
Braised Lamb with Flageolet Beans
Lamb burger with oregano, cumin and vine tomatoes
Braised Beef Goulash with Smoked Pimenton
Chili Salsa Verde (Pork version)


Egg Dishes:

Tomato & Leek Frittata
Savoury Crepe/Wrap


Tofu and Vegetarian Dishes:

TLT (Tofu, Lettuce & Tomato Sandwich)
Tofu Cacciatore
Whole-Wheat Penne with Eggplant and Ricotta
Fresh Herb and Quinoa Salad With Garden Tomatoes
Vegetarian Chili With Nacho Crisps


Sides/Vegetable Dishes:

Vegetable Quiche Cups To Go
Fluffybear’s Oriental Stir Fry
Fluffybear’s Ratatouille
Low Carb Spaghetti Squash Pancakes
Muffaletta Salad
Judy’s Stewed Zucchini
Roasted Eggplant with Lemon and Olive Oil
Baked Sweet Potato Fries
South Beach Cole Slaw
Oven-Roasted Sweet Potatoes with Garlic & Rosemary
Carrot, Swede and Savoy Cabbage
Baba Ghanoush
Celeriac and Red Cabbage
Sweet Potato, Ginger and Chilli
Spinach & Cottage Cheese Fritters
Roast Fennel with Olive & Orange Stuffing
Couscous with Toasted Pistachios
Surprise South Beach Diet® Mashed Potatoes
Roast butternut and peppers with onions
Oven-roasted Winter Vegetables
Oven-roasted Ratatouille
Brussels Sprouts With Pearl Onions and Fresh Thyme
Demi’s Colcannon
Cajun Spiced Sweet Potato Wedges
Demi’s Roasted Parmesan Garlic Cauliflower
Orange-Ginger Sweet Potato Casserole
Priya’s Chili Paneer


Salads:

Lemon-Tarragon Chicken Salad in Butter Lettuce Cups
Greens, Chicken, and Citrus Salad
Mediterranean Tuna Salad
Demi's Tuna Salsa Salad
Muffaletta Salad
Tuna and Bean Salad
Spicy chicken and iceberg salad
Radicchio, avocado and courgette salad
Cannellini Bean Salad
South Beach Cole Slaw
Warm Chicken Salad with Pine Nuts
Fresh Herb and Quinoa Salad With Garden Tomatoes
Miezimau’s Fresh Green Bean Salad with Tarragon Vinaigrette
Armand Salad
Speedy Fajita Salad


Sauces and Dressings:

Judy’s Salsa Vinaigarette
Icemanjs4’s Whole Berry Cranberry Sauce with Peaches
Creamy Balsamic Dressing
MLEbeth’s Creamy Lemon-Garlic Mayonnaise


Snacks and Miscellaneous:

Crunchy Snack Ideas
Savoury Crepe/Wrap
Judy’s Salsa
Grilled Pizza with Pesto, Tomatoes & Feta
Foxgluv’s Simple Pancakes
Savory Egg, Ham & Cheese Crepes
South Beach Blintz
Quick Cheese Blintzes
Cheese Latkes
Flax Muffin
Flax Wrap
Flax ‘Sponge Cake’


Breakfast Ideas:

Mango Smoothie
Pear Bran Muffins
Frecklfluf’s Chocolate Strawberry Smoothie
Sunrise Parfait
Foxgluv’s Simple Pancakes
Tammay’s Chocolate Tofu Smoothie
Flax Muffin


Desserts/Sweet Treats:

Peanut Butter and Jelly Cookies
Pear Bran Muffins
Joesfolks Fruit Treats
Apple and Almond Souffle
Mocha Ricotta Crème
Ricotta Cheesecake With Lemon Drizzle and Pine Nuts
Vanilla Ricotta Crème
Heavenly Lemon Mousse
”Carmel” Apple Dip
Chocolate-Stuffed Steamed Pears
Icemanjs4’s Whole Berry Cranberry Sauce with Peaches
Waterbabee's Super Scrumptious Mini Cheesecakes
Baked Pears With Chocolate Sauce and Pomegranate Seeds
Dark Chocolate Pistachio Bark


Drinks:

Eggnog
Hot Mulled Apple Cider


Great Tips and Ideas:

How to make a Vinaigarette
Slow down to a quick roast
Hanukkah Recipes on the South Beach Diet



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

Thank you so much, Demi.
That must have taken you ages and it's just what I need to get me started!

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?

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!!

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.

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.

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.

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".

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

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.

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/publi...dd_20070128.asp

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/publi...dd_20070131.asp

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.

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/publi...dd_20070211.asp