Green Leaf, Pear, and Goat Cheese Salad (Phase 2)
Prep time: 20 minutes
Makes 4 (3-cup) servings
Description
Ever since goat cheese became a common cooking ingredient, it seems to show up everywhere. Here, we mix it with freshly toasted walnuts, crisp fruity pear, and fresh leafy greens; the slight smoky taste of the walnuts in this simple salad is a nice contrast to the creamy and delicious goat cheese.
Ingredients
1/3 cup walnuts
3 tablespoons extra-virgin olive oil
1 tablespoon fresh lemon juice
1 (3/4-pound) head green leaf lettuce, torn into bite-size pieces (6 cups loosely packed)
1/2 Bosc pear, cored and thinly sliced
3 ounces plain reduced-fat soft goat cheese
Salt and freshly ground black pepper
Instructions
Heat oven or toaster oven to 275°F. Spread walnuts on a baking tray and bake until fragrant and lightly browned, about 10 minutes. Roughly chop nuts.
Place oil, lemon juice, and a pinch of salt and pepper in a jar with a lid. Close tightly and shake vigorously to combine.
Place lettuce and pear slices in a mixing bowl. Season with salt and pepper, add dressing, and toss. Divide among plates, sprinkle cheese and nuts on top, and serve.
Nutritional Information
200 calories
18 g fat (3.5 g sat)
7 g carbohydrate
4 g protein
2 g fiber
190 mg sodium

This recipe is from the new south beach book( Supercharged)

Its a Phase 1 recipe. A topping to be used on yogurt , cottage cheese , ricotta cheese ( of course we all know the low fat variety).

South Beach Diet Nutty Granola Topping

1/2 cup slivered almonds
1/2 cup unsweetened coconut
1/2 cup flaxseed
1/2 cup chopped pecans
1/2 cup pumpkin seeds
1/2 cup sunflower seeds
1/2 cup chopped walnuts
2 tbps trans fat-free margarine
2 tsp ground cinnamon
2 tsp vanilla extract
2 tsp sugar substitute

Heat oven to 325F
In a large bowl combine all the nuts & seeds.
Melt the margarine , whisk in the cinnamon & the vanilla. Pour over the nut mixture & toss to combine. Sprinkle with sugar substitute & toss again.
Spread mixture on a baking sheet and bake, tossing every 5 minutes , for 20 - 25 minutes.
Cool on a rack & store in an airtight container , refrigerate for up to one month or freeze for up to 3 months.

Makes 2 1/2 cupx ( 40 tablespoon servings)

My comments--I think it needs more cinnamon & sugar substitute.
When I used it on yogurt , I did add more cinnamon & sugar
to the top of the bowl.
It makes ALOT. Next time I think I may 1/2 the recipe.

Lastly , I think if you made this with some spices or your choice , garlic , onion powder , cumin , chili powder or some other combination of savory spices , this woudl be an awsome topping for salads. Much like I have seen in the spice isle .......a small container for over $3.

How did I miss this?? This sounds REALLY good (and would have been a perfect thing for me to bring to my Mom's for Easter dinner if I had seen it sooner. DOH!!)

Thanks for posting this!

I'd like to stress that 1 tablespoon is a serving and that means 1 oz!!
Please don't overeat this as its a topping.

From todays SBD Daily Dish for 5/24:

Sunday May 24

2 Sensational Picnic Salads
Celebrate the return of warm summer weather with these two tasty picnic salads. Whether you're hosting a backyard barbecue or taking a family trip to the neighborhood park, these delicious salads are sure to please and can be prepared in a flash.

Chicken Salad (Phase 1)
Description
This salad is so simple to make, you'll have no reason to hesitate to prepare or serve it anytime.
Serves 4
Ingredients
3/4 cup fat-free sour cream
3 scallions, minced
1 tablespoon finely chopped parsley
1/2 teaspoon grated lemon peel
Salt
Ground black pepper
3 cups shredded cooked chicken breast
8 large lettuce leaves
Instructions
In a medium bowl, combine the sour cream, scallions, parsley, lemon peel, and salt and pepper to taste. Toss well to blend. Add the chicken and toss to coat. Serve on a bed of lettuce leaves.
Nutritional information:
234 calories
5 g fat (1 g sat)
94 mg cholesterol
11 g carbohydrate
35 g protein
2 g dietary fiber
127 mg sodium

From today's SBD Daily Dish for 5/24:

Sweet Potato Salad (Phase 2)
Description
Here's a healthy alternative to traditional potato salad. Try serving it at your next backyard picnic.
Serves 4
Ingredients
1 1/2 pounds sweet potatoes, scrubbed
1 large apple, peeled, cored, and cubed
1 large rib celery, chopped
1 tablespoon orange juice
1 tablespoon extra-virgin olive oil
2 teaspoons apple-cider vinegar
1 teaspoon sugar substitute
Pinch of salt
Instructions
Place the sweet potatoes in a large saucepan and cover with water. Bring to a boil over medium heat and cook for 30 minutes, or until tender. Drain and cool. Peel and cut into cubes.
In a large bowl, combine the sweet potatoes, apple, and celery. In a small bowl, whisk together the orange juice, oil, vinegar, sugar substitute, and salt. Pour the mixture over the potato mixture and toss to coat. Cover and refrigerate until ready to serve.
Nutritional information:
248 calories
4 g fat (1 g sat)
0 mg cholesterol
51 g carbohydrate
3 g protein
7 g dietary fiber
35 mg sodium

The following recipes were taken from the Preventive Magazine's SBD special edition. They are all phase I.

I have pretty closely duplicated one of my favorite salads from Applebees, LC, of course:

About a cup, or two, of baby Spinach Greens (to your appetite)
2-3 Tbsp Olive Oil
1-2 Tbsp of White Vinegar, to your liking
1 and 1/2 packets of Splenda
Half a handful of sliced almonds
Roasted red peppers, to your liking
Shrimp, about 1/2 cup

I sautee the shrimp with a garlic and herb seasoning / olive oil. Once it is fully cooked, I add the alomnds and sautee them for a mew minutes, adding the chopped roasted peppers (2 tbsp or so) about a minute later.

To make the dressing, I combine the ingredients in a bowl and mix.

Then, just add all of the ingredients together in a lg. salad bowl and mix well.

This salad is DELICIOUS!

Tarragon Steak Sauce


Ingredients

* 1/4 cup white wine
* 2 tablespoons tarragon vinegar
* 1 tablespoon finely chopped onion
* 1/8 teaspoon pepper
* 2 1/2 tablespoons crushed dried tarragon leaves
* 1 tablespoon chervil
* dried parsley
* 3 egg yolks
* 1/2 teaspoon salt
* 3/4 cup real butter

Directions

1. Combine wine, vinegar, and herbs in a double boiler.
2. Cook until it is reduced by half.
3. Sramble the egg yolks and salt in a blender or food processor (I prefer a blender).
4. Add the wine/herb mixture to the eggs in the blender/processor.
5. Now melt the butter in a saucepan until it is very hot bubbly.
6. Turn on the blender/processor, and pour very hot butter through the cork in the blender lid or through the top of the food processor (you must do this while the machine is blending!) This will cook the egg mixture. Whip until everything is mixed and smooth like a mayonnaise.
7. Serve right away, usually on the side for dipping, or you can spoon some on top of the steak.

All is fine for thiis recipe except the use of real butter...sorry! We don't use it on SB.

From the SBD Daily Dish:

Autumn Veggie Soup (Phase 2)

Description

Sweet potatoes, spinach, and edamame (fresh soybeans) make a tasty combination in this soup.

Serves 4

Prep time:10 minutes
Cook time: 20 minutes

Ingredients

1 tablespoon extra-virgin olive oil
1 small onion, chopped
1 garlic clove, minced
4 cups vegetable broth
1 small sweet potato, peeled and cut into 1/2" cubes
1 cup frozen shelled edamame beans
2 ounces baby spinach (2 cups)
Salt and freshly ground black pepper

Instructions
Heat oil in a medium-sized saucepan over medium heat. Add onion and garlic, reduce heat to medium-low, and cook, stirring frequently, until softened, about 5 minutes. Do not brown.

Add broth, increase heat to high, and bring to boil. Add sweet potato and edamame, reduce to a simmer, and cook until vegetables are tender, about 5 minutes. Stir in spinach and heat until wilted.

Season with salt and pepper to taste and serve.

Nutritional information
Per 1 ½ cup serving:
150 calories
7 g fat (1 g sat)
6 g protein
17 g carbohydrate
3 g dietary fiber
560 mg sodium

From the SBD Daily Dish
A Perfect Weekend Frittata
Hosting a brunch this coming weekend? Whether you’re entertaining guests or looking for new brunch ideas for the family, frittatas may be the solution. Try this hearty recipe (make extra for a crowd), which is filled with an array of colorful vegetables and tasty seasonings. Bonus: You may even have leftovers to enjoy another day!

Vegetable Frittata With Parmesan (Phase 1)

Description
This healthy frittata is chock-full of veggies, making for a very satisfying Phase 1 breakfast or brunch.

Serves 4

Ingredients
2 tablespoons trans-fat-free margarine
1 onion, chopped
2 zucchini, thinly sliced
4 large mushrooms, chopped
1/2 large red-bell pepper, chopped
1/2 teaspoon salt
1/4 teaspoon dried thyme, crushed
1/4 teaspoon ground black pepper
4 large eggs, at room temperature
1 cup liquid egg substitute
1 1/2 tablespoons grated Parmesan cheese (optional)

Instructions
Place the broiler rack in the lowest position (6" to 7" from the heat source) and preheat the broiler.

Melt 1 tablespoon of the margarine in a large oven-safe nonstick skillet over medium heat. Add the onion, zucchini, mushrooms, bell pepper, 1/4 teaspoon of the salt, thyme, and 1/8 teaspoon of the pepper. Cook, stirring occasionally, for 8 minutes, or until the vegetables are tender and no juices remain in the pan.

In a large bowl, combine the eggs, egg substitute, the remaining 1/4 teaspoon salt, the remaining 1/8 teaspoon pepper, and the cheese, if using.

Melt the remaining 1 tablespoon margarine in the skillet with the vegetables over very low heat. Pour in the egg mixture. Cook, uncovered and without stirring, for 15 minutes, or until only the top remains runny. Place the skillet under the broiler and cook for 2 minutes, or until the eggs are just set. Slide the frittata onto a large serving plate.

Nutritional information
Per serving:
200 calories
12 g fat (3 1/2 g sat)
9 g carbohydrate
16 g protein
2 g dietary fiber
510 mg sodium
215 mg cholesterol

These recipes are great but I hate to cook. Does anyone know of ready-made meals that are SB-friendly?

Hi and welcome!

I'm sorry to tell you this but success on any good low/controlled carb plan means eating whole and fresh food...not pre-made meals.

I needed to figure this out for myself when I started out in 2004. I had to change my attitude about cooking(which was as bad as yours) and learn how to do it.

Now, I love to cook and eat my own fresh food....its made my weight loss and subsequent maintenance, much easier for me.

The Kraft line of SBD foods are not a good choice and I don't recommend them.

Good luck!!

marking my spot