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




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




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




Fish Dishes:

Coconut Shrimp Curry
Mediterranean Tuna Salad
Tuna Salsa Salad
Thai Monkfish Lime and Coconut Stir-fry
Tuna and Bean Salad
Grilled Salmon with Rosemary
Autumn Fish Tagine



Meat Dishes:

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




Tofu/Vegetarian Dishes:

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




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



Salads:

Lemon-Tarragon Chicken Salad in Butter Lettuce Cups
Greens, Chicken, and Citrus Salad
Mediterranean Tuna Salad
Tuna Salsa Salad
Muffaletta Salad
Tuna and Bean Salad
Roast butternut and peppers with onions
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



Sauces and Dressings:
How to make a Vinaigarette




Snacks and Miscellaneous:

Crunchy Snack Ideas
Savoury Crepe/Wrap
Judy’s Salsa
Grilled Pizza with Pesto, Tomatoes & Feta
Foxgluv’s Simple Pancakes




Breakfast Ideas:

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




Dessert/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




Great Tips and Ideas:
How to make a Vinaigarette






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 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.

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.

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.

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.

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

This is my version of the classic Latin American dish, 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.

"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!

Thought that I'd share this interesting article here:

Slow down with a quick roast

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.

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.

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

I made Delia Smith's Braised Beef Goulash with Smoked Pimenton for dinner this evening. To make it a South Beach-friendly recipe, just leave out the flour and the sour cream. Delicious!

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

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