yikes! why would the south beach people do that!....i am thinking i should just avoid all the pre-packaged sb crap altogether....diet bars, frozen meals....i guess i see the convenience factor but in a plan trying to stray people away from extra processed stuff that seems a bit silly....i didnt even think to look at the additives just bc of the sb sticker on it....thanks judy!

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
SouthBeach-diet-plan.com
Kalyn’s Kitchen
The South Beach Gourmet
South Beach Diet - Century Club Recipes
South Beach Diet for Idiots
South Beach-Diet-Recipes.com


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

South Beach Super Foods
Seasonal Eating
Slow down to a quick roast
Hanukkah Recipes on the South Beach Diet
How to make a Vinaigarette
Easy and Tasty Ways to Cook Fish
How to keep your vegetables healthy
Thanksgiving on the Beach: Great Recipes and Menu Options



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 ~ Demi’s Creamy Cauliflower Soup ~ Soupe au Pistou ~ Fluffybear’s Minestrone Soup ~ Cream of Broccoli Soup ~ Roasted Tomato Soup ~ South Beach Tomato Soup ~ Egg Drop Soup ~ White Bean Soup with Greens ~ Hearty Minestrone ~ Spicy Turnip and Lentil Dhal Soup ~ Brilliant Broccoli Soup ~ Curried Zucchini Soup ~ Chilled Cucumber and Mint Soup ~ Hot & Sour Thai Chicken Broth ~ Bloody Mary Soup ~ Slow-cooked Root Vegetable Soup ~ Slow-cooked Celery & Celeriac Soup ~ Cabbage, Leek and Butter Bean Soup ~ Creamy Tomato Soup ~ Quick Chicken Gumbo


Appetisers:

Shrimp Salad in Cucumber Cups ~ Demi’s Ceviche ~ Sun-dried Tomato Hummus


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) ~ Chicken Capri ~ Chicken Tikka Masala ~ Poached Chicken Sandwich with Lemon-Caper Mayo ~ Moroccan Chicken With Eggplant Garbanzo Ragout ~ Glendora’s Bite-U-Back Chili ~ White Chipotle Chicken Chili ~ Baked chicken with aubergine, courgette and tomato ragout ~ Curried Chicken Salad ~ Grilled Lemon Chicken Kebabs ~ Rigatoni with Turkey Sausage & Mozzarella ~ Lamb Burgers with Herbed Yoghurt ~ Classic Northern Chicken Curry ~ Succulent Chicken Tikka ~ Spiced Lemony Chicken ~ Chicken Breasts Stuffed With Goat Cheese and Arugula ~ Buffalo Chicken Bites ~ Poached Chicken with Tarragon Mayonnaise ~ Spicy Chicken and Black Bean Tacos ~ Southwest Barbecued Chicken with Tomato Red Pepper Dressing ~ Turkey & White Bean Chili ~ Lemon Chicken Parcels with Sweet Potato ~ Taco Skillet ~ Traditional Turkey ~ Quick Chicken Gumbo ~ Parmesan Pan-fried Chicken ~ Cajun Sausage


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 ~ Cioppino alla Toscana (Tuscan Fish Stew) ~ Chunky Gazpacho Salad With Citrus Scallops ~ Barbecued Sardines with Summer Herb Sauce ~ Grilled Tuna with Teriyaki Glace ~ Dilled Shrimp Salad with Herb-Dill Dressing ~ Yoghurt Simmered Fish ~ Jamie Oliver's grilled tuna with tomato coriander salsa ~ Pan-Seared Salmon with Fennel & Dill Salsa ~ Cod with Roasted Shallots & Tomatoes ~ Cod in Proscuitto with Chili ~ Cod with Leeks & Shitake Mushrooms ~ Marinated Tomato and Sardine Salad ~ Grilled Sesame Salmon ~ Salmon, Tofu and Broccoli Patties


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) ~ -o-‘s Eggplant Lasagna-ish ~ Spiced Lamb Koftas braised in Tomato Sauce ~ Sage & Rosemary Pork ~ Lamb Brochettes ~ Brussel Sprouts Meatballs ~ Chipotle-Rubbed Steak Wraps ~ Crown Roast of Pork ~ Taco Skillet ~ Crockpot Chili


Egg Dishes:

Tomato & Leek Frittata ~ Savoury Crepe/Wrap ~ Baby Omelettes ~ Savory Egg, Ham, and Cheese Crepes ~ Smoked Ham "Soufflé" ~ Omelette Rolls


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 ~ Portobello Burgers ~ Vegetarian no-Pasta Lasagne ~ Indian Vegetable Curry ~ Salmon, Tofu and Broccoli Patties ~ Orange-Ginger Sweet Potato Casserole


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 ~ Spring Quinoa Salad ~ Summertime Sweet Potato Salad ~ Roasted Tomato Salad ~ Marinated Courgettes with a Herb Vinaigrette ~ Piedmont Roasted Peppers ~ Peppery Hot Cabbage Salad ~ Bengali-style Aubergine in Yoghurt ~ Stuffed Eggplant ~ Chinese-Style Broccoli ~ Great sides to have with Fish: Crushed Peas with Mint, Fennel Salad, Watercress Salad, Pak Choi ~ Parsnip Chip Sticks ~ Braised red Cabbage ~ Brussels Sprouts with Onion & Bacon ~ Broiled Asparagus With Lemon-Shallot Dressing ~ Sweet Potato and Zucchini Latkes ~ Mushroom & Spinach Side Dish ~ Orange-Ginger Sweet Potato Casserole


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 ~ Glendora’s Great Coleslaw Omelettes ~ Spring Quinoa Salad ~ Asparagus, Crabmeat, and Grapefruit Salad ~ Shrimp Salad With Herb-Dill Dressing ~ Chunky Gazpacho Salad With Citrus Scallops ~ Curried Chicken Salad ~ Summertime Sweet Potato Salad ~ Roasted Tomato Salad ~ Salad Nicoise ~ Dilled Shrimp Salad with Herb-Dill Dressing ~ Green Bean & Squash Salad ~ Spinach and Bean Salad with Shrimp ~ Jicama, Tomato, and Black Bean Salad ~ Marinated Tomato and Sardine Salad ~ Edamame Salad ~ Italian Bean and Sardine Salad


Sauces, Stuffing, Dips and Dressings:

Judy’s Salsa ~ Balsamic Vinaigarette ~ Icemanjs4’s Whole Berry Cranberry Sauce with Peaches ~ Creamy Balsamic Dressing ~ MLEbeth’s Creamy Lemon-Garlic Mayonnaise ~ Put-it-on-Everything Salsa ~ South Beach Barbecue Sauce ~ Demi’s Guacamole ~ Roasted Red Pepper, Feta, and Mint Dip ~ Eggplant Dip ~ Wild Rice, Dried Cranberry, and Walnut Stuffing


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’ ~ Poached Chicken Sandwich with Lemon-Caper Mayo ~ Sun-dried Tomato Hummus ~ Dana Carpender’s Flax Pancakes ~ Savory Egg, Ham, and Cheese Crepes ~ Rigatoni with Turkey Sausage & Mozzarella ~ Roasted Cherry Tomato and Feta Crisps ~ Chipotle-Rubbed Steak Wraps ~ Sweet Potato and Zucchini Latkes ~ Omelette Rolls ~ Hummus ~ Spicy Nut Mix


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 ~ Dana Carpender’s Flax Pancakes ~ Savory Egg, Ham, and Cheese Crepes ~ Smoked Ham "Soufflé" Sausage & Cheese Breakfast Cups ~ Breakfast Turkey Stack ~ Breakfast Muffin ~ Greet-the-Sun Breakfast Pizzas


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 ~ Pavlova with Fresh Berries ~ Strawberry Blancmange ~ Strawberry Buttermilk Ice ~ Chocolate-dipped Strawberries ~ Ricotta Romanoff Sundae ~ Chilled Espresso Custard ~ Sweet Berry Phyllo Nests ~ Pumpkin Muffin ~ Pumpkin Pie ~ Almond Ricotta Crème


Drinks:

Eggnog ~ Hot Mulled Apple Cider ~ Hot Mint-Ginger Spritzers ~ Spiced Chai Tea Smoothie ~ Chilly Chocolate ~ Non-alcoholic Punch



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

From Dr Weil's Daily Recipe:

Poached Salmon

2 Servings
Those of you who are familiar with My Optimum Health Plan will know that one of the initial dietary changes I ask you to make is to start eating fish -- particularly oily, cold-water fish. Of the varieties that fall into this category (mackerel, kippers, sardines and wild Alaskan salmon) my favorite is salmon. It's a leading source of omega-3 fatty acids, essential fatty acids that contribute to brain growth and development and may help reduce the risk of cardiovascular disease, high blood pressure and cancer. Salmon is often available fresh, and it also scores points as a food that's easy to cook but looks and tastes like the elegant work of a gourmet chef. Try this and my other salmon recipes; they're easy enough for everyday dining, fine enough for a special occasion, and guaranteed to set you on the road to good health. Enjoy.

Ingredients:
Salmon filets (allow 6 ounces per person)
1 carrot, sliced
1 small onion, sliced
1 stalk celery, sliced
2 slices lemon
Several sprigs of parsley
6 bay leaves (Turkish, or 1/2 of a California bay leaf)
Salt to taste
1 cup dry white wine
Juice of half a lemon

Instructions:
1. Cut the salmon filets into individual portions if necessary.

2. Place in a large skillet the carrot, onion, sliced celery, lemon, parsley and bay leaves.

3. Add the fish, cold water to cover, salt to taste, the wine and the lemon juice. Bring the water to a boil, uncovered.

4. Adjust heat to simmer and let fish cook for 5 minutes.

5. Turn off the heat and leave fish undisturbed for 10 minutes. Then remove it carefully to a serving platter; the salmon will be perfectly done. It is delicious served either hot or cold.


Nutritional Information:

Per serving:
245 calories
10 g total fat (2 g sat)
76 mg cholesterol
0 g carbohydrate
22 g protein
0 g fiber
50 mg sodium

From Dr Weil's Daily Recipe:

From Dr Weil's Daily Recipe:
This is good for phase I and II.
I'm also thinking that if you puree this after cooking, it's make a very delish bean dip.

From today's Daily Dish- for Valentine's Day:
Good for phase II



Strawberry Blancmange
Valentine's Day is all about love, so why not honor your love of delicious food today? Whether you have a special someone or not, this delicious strawberry dessert is the perfect way to celebrate the occasion.

Serves 2

Prep time: 10 minutes
Cook time: 5 minutes
Chill time: 2 hours or overnight

Description
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).

Make-ahead tip: Blancmange can be made up to 1 day in advance. Leave in molds, cover with plastic wrap, and refrigerate until ready to serve.

Ingredients
3/4 teaspoon unflavored gelatin
2 tablespoons cold water
1 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
1. 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.
2. 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.
3. When ready to serve, run a knife around the edge of each 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:
60 calories
1 g fat (0 g sat)
10 g carbohydrate
1 g protein
2 g fiber
35 mg sodium

I didn't see a recipe for this in the index and even though its a very basic one, its a good one for all phases of SB ( for phase I, leave out the apple and wine)and a great veggie to include.

From Dr Weil's Daily Recipe.

It was there: http://forum.lowcarber.org/showpost...3&postcount=280

Not to worry, I usually check anyway, and if it's already there, I just don't add it to the master index.

OK.... I saw it this time....thanks!

I don't see this one either: Good for all phases of SBD.

From Dr Weil's Daily Dish:

I made this dish tonight and really changed it up a lot. It came out sensational! You can make this with other cheeses, these are the ones I eat and are tasty while also being reduced fat.

Good for all phases of SBD.

Artichoke and Spinach Casserole or dip
1 bag fresh spinach
1 -14 oz can artichoke hearts
1/2 cup fat free greek yogurt
2 ozs lite jarlsberg cheese- grated
3 laughing cow lite cheese- chopped
parmesan and romano cheese for topping
1/2 chopped onion
1 tsp crushed red pepper
2 cloves garlic chopped
1 tbs olive oil

1- heat evoo in pan with crushed red pepper and chopped garlic....when pan is hot and you can smell the garlic, add the onion and sweat it until translucent....preheat oven to 350
2- wash spinach and set aside...add spinach to pan with oil and garlic and turn as it wilts down.
3- combine cheeses and yogurt and a small sauce pan and heat ..stirring to melt.....
4- when spinach is wilted, drain liquid and combine all with the melted cheese/yogurt and mix in the artichoke hearts in a baking dish. sprinkle romano and parmesan cheese in top.....
5- bake for about 45 minutes or until top is golden.

I ate about 1/2 of it and saved the rest to put into an omelet. I can also purree this whole thing and make it into a dip. It needed more spinach.

This dish is SBD friendly and is good for all phases I and II.

From today's free edition of the South Beach Daily Dish email newslettter:

Oat Smoothie

Get your day off to a great start with this make-in-a-jiffy morning staple. This berry shake is ultra-satisfying thanks to fiber-rich oat bran and protein-rich yogurt and milk powder. The recipe calls for strawberries, but if you're not a fan, you can replace them with the berry of your choice.

(Phases 2 and 3)

2 servings

Ingredients
1 1/4 cups strawberries, halved
1/2 cup fat-free plain yogurt
1/4 teaspoon sugar substitute
2 tablespoons nonfat dry milk
2 tablespoons chopped walnuts
1 1/2 tablespoons oat bran
1 tablespoon sugar-free pancake syrup
1/4 cup ice cubes

Instructions
In a blender or food processor, combine the strawberries, yogurt, sugar substitute, dry milk, walnuts, oat bran, syrup, and ice cubes. Blend until smooth and frothy.

Nutritional Information:
130 calories
6 g total fat (0.5 g sat)
0 mg cholesterol
19 g carbohydrate
7 g protein
3 g fiber
70 mg sodium


http://www.southbeachdiet.com/sbd/p...d_20080305.aspx

From today's free edition of the South Beach Daily Dish email newslettter:

Quick Chicken Tagine

Olives are a great way to add a hearty, savory twist to any dish. Here, they add a bold shot of flavor to a chicken tagine (a Moroccan stew).
Bonus: Olives are rich in heart-healthy monounsaturated fats.

4 servings

Description
Tagine is a Moroccan stew made with meat or poultry, vegetables, olives, and preserved lemon, which can be found in specialty stores and thinly sliced as a garnish, if desired.

Prep time: 25 minutes
Cook time: 25 minutes

Ingredients
2 garlic cloves
2 (3-inch) pieces lemon zest
3 tablespoons chopped fresh parsley, plus leaves for garnish
1⁄2 teaspoon ground coriander
1⁄2 teaspoon ground cumin
1⁄4 teaspoon ground cinnamon
Freshly ground black pepper
1 tablespoon extra-virgin olive oil
1 1⁄2 pounds boneless, skinless chicken breasts, cut into 1-inch cubes
1 medium onion, chopped
1 (14-ounce) can no-salt-added diced tomatoes, with
3 tablespoons fresh lemon juice
2 medium zucchini, cut into
1⁄2-inch cubes
20 pitted medium green olives, halved
Pinch of salt

Instructions
1. On a cutting board, finely chop 1 clove of the garlic together with 1 piece of the lemon zest and 1 tablespoon of the parsley to make a rough paste; transfer to a small bowl and set aside.
2. Mince remaining garlic clove and place in another small bowl; mix in coriander, cumin, cinnamon, and pepper.
3. In a large nonstick skillet, heat oil over medium-high heat. Add chicken and cook, turning occasionally, until lightly browned, 3 to 4 minutes. Transfer chicken to a plate.
4. Reduce the heat under the skillet to medium and add onion and spice mixture; cook, stirring constantly, until onion is softened and spices are aromatic, 2 to 3 minutes. Add tomatoes and their juices and lemon juice, scraping up any brown bits clinging to the skillet; bring to a simmer.
5. Return chicken pieces and their juices to the skillet and cook for 5 minutes.
6. Add zucchini, olives, remaining lemon zest, and remaining 2 tablespoons parsley; stir gently to combine. Reduce the heat to low, cover, and cook until chicken is cooked through, 10 minutes more. Lightly season with salt and pepper.
7. Divide the tagine among 4 bowls, top with reserved parsley paste, and garnish with parsley leaves.

Nutritional Information:
310 calories
10 g total fat (1 g sat)
13 g carbohydrate
42 g protein
4 g fiber
380 mg sodium


http://www.southbeachdiet.com/sbd/p...d_20080312.aspx

From today's free edition of the South Beach Daily Dish email newslettter:


Artichokes Benedict

Here is a delicious Phase 1-friendly brunch creation. Savory artichokes and Canadian bacon are topped with creamy poached eggs and a mock Hollandaise sauce for a South Beach Diet-version of the classic eggs Benedict.

Serves 2

Ingredients
2 medium artichokes
2 slices Canadian bacon
2 eggs
4 tablespoons Mock Hollandaise Sauce (see recipe)

Instructions
Wash the artichokes. Cut off the stems at the base and remove the small bottom leaves. Stand the artichokes upright in a deep saucepan filled with 2 to 3 inches of salted water. Cover and boil gently, 35 to 45 minutes. Turn the artichokes upside down to drain. Spread the leaves open like flower petals. With a spoon, carefully remove the center petals and the fuzzy center from the artichoke bottoms and discard. Keep the artichokes warm.

Brown the Canadian bacon in a skillet and poach the eggs in boiling salted water. Place a bacon slice into each artichoke. Top with a poached egg and 2 tablespoons of Mock Hollandaise Sauce. Serve immediately.


Mock Hollandaise Sauce

Ingredients
1/4 cup liquid egg substitute
1 tablespoon Smart Balance spread (or any other trans-free margarine)
1 teaspoon fresh lemon juice
1/2 teaspoon Dijon mustard
Dash ground red pepper

Instructions
In a 1-cup microwaveable liquid measure, combine the egg substitute and the spread. Microwave on low (20 percent) for 1 minute, stirring once halfway through cooking, until the spread is softened.

Stir the lemon juice and mustard into the egg substitute mixture. Microwave on low for 3 minutes, stirring every 30 seconds, until thickened. Stir in the pepper.

If the mixture curdles, transfer to a blender and process on low speed for 30 seconds, until smooth.

Nutritional Information:
227 calories
12 g total fat (3 g sat)
225 mg cholesterol
16 g carbohydrate
18 g protein
8 g fiber
540 mg sodium


http://www.southbeachdiet.com/sbd/p...d_20080316.aspx

An official South Beach recipe:
Chicken With Puttanesca Sauce

From today's free edition of the South Beach Daily Dish email newslettter:



The following recipe can be enjoyed on all Phases.

Pepper-Crusted Tenderloin of Beef

Serves 2 to 3

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

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

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

Nutritional Information:
308 calories
16 g total fat (4 g sat)
96 mg cholesterol
7 g carbohydrate
36 g protein
0 g fiber
328 mg sodium



http://www.southbeachdiet.com/sbd/p...d_20080317.aspx