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  #61   ^
Old Fri, Sep-08-06, 04:50
Demi's Avatar
Demi Demi is offline
Posts: 21,744
 
Plan: LCHF
Stats: 215/170/160 Female 5'10"
BF:
Progress: 82%
Location: UK
Default Whole-Wheat Penne with Eggplant and Ricotta

This recipe is featured in the Have a Taste! 10 Delicious South Beach Diet™ Quick & Easy Recipes! feature on the South Beach Diet Website



Quote:
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/publi...wheat_penne.asp
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  #62   ^
Old Fri, Sep-08-06, 04:55
Demi's Avatar
Demi Demi is offline
Posts: 21,744
 
Plan: LCHF
Stats: 215/170/160 Female 5'10"
BF:
Progress: 82%
Location: UK
Default Baked Barbecue Chicken with South Beach Barbecue Sauce

This recipe is featured in the Have a Taste! 10 Delicious South Beach Diet™ Quick & Easy Recipes! feature on the South Beach Diet Website



Quote:
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/publi...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/publi...e_bbq_sauce.asp
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  #63   ^
Old Fri, Sep-08-06, 04:58
Demi's Avatar
Demi Demi is offline
Posts: 21,744
 
Plan: LCHF
Stats: 215/170/160 Female 5'10"
BF:
Progress: 82%
Location: UK
Default Cannellini Bean Salad

This recipe is featured in the Have a Taste! 10 Delicious South Beach Diet™ Quick & Easy Recipes! public feature on the South Beach Diet Website


Quote:
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/publi..._bean_salad.asp
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  #64   ^
Old Fri, Sep-08-06, 05:01
Demi's Avatar
Demi Demi is offline
Posts: 21,744
 
Plan: LCHF
Stats: 215/170/160 Female 5'10"
BF:
Progress: 82%
Location: UK
Default Roasted Eggplant with Lemon and Olive Oil

This recipe is featured in the Have a Taste! 10 Delicious South Beach Diet™ Quick & Easy Recipes! feature on the public section of the South Beach Diet Website


Quote:
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/publi...ed_eggplant.asp
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  #65   ^
Old Fri, Sep-08-06, 05:02
Demi's Avatar
Demi Demi is offline
Posts: 21,744
 
Plan: LCHF
Stats: 215/170/160 Female 5'10"
BF:
Progress: 82%
Location: UK
Default Baked Sweet Potato Fries

This recipe is featured in the Have a Taste! 10 Delicious South Beach Diet™ Quick & Easy Recipes! feature on the public section of the South Beach Diet Website.



Quote:
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/publi...otato_fries.asp
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  #66   ^
Old Fri, Sep-08-06, 05:04
Demi's Avatar
Demi Demi is offline
Posts: 21,744
 
Plan: LCHF
Stats: 215/170/160 Female 5'10"
BF:
Progress: 82%
Location: UK
Default South Beach Cole Slaw

This recipe is featured in the Have a Taste! 10 Delicious South Beach Diet™ Quick & Easy Recipes! feature on the public section of the South Beach Diet Website.



Quote:
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/publi...e_cole_slaw.asp
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  #67   ^
Old Fri, Sep-08-06, 05:06
Demi's Avatar
Demi Demi is offline
Posts: 21,744
 
Plan: LCHF
Stats: 215/170/160 Female 5'10"
BF:
Progress: 82%
Location: UK
Default Peanut Butter and Jelly Cookies

This recipe is featured in the Have a Taste! 10 Delicious South Beach Diet™ Quick & Easy Recipes! feature on the public section of the South Beach Diet Website.



Quote:
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/publi...lly_cookies.asp
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  #68   ^
Old Fri, Sep-08-06, 05:09
Demi's Avatar
Demi Demi is offline
Posts: 21,744
 
Plan: LCHF
Stats: 215/170/160 Female 5'10"
BF:
Progress: 82%
Location: UK
Default Pear Bran Muffins

This recipe is featured in the Have a Taste! 10 Delicious South Beach Diet™ Quick & Easy Recipes! feature on the public section of the South Beach Diet Website.



Quote:
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/publi...ran_muffins.asp
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  #69   ^
Old Fri, Sep-08-06, 05:11
Demi's Avatar
Demi Demi is offline
Posts: 21,744
 
Plan: LCHF
Stats: 215/170/160 Female 5'10"
BF:
Progress: 82%
Location: UK
Default Mango Smoothie

This recipe is featured in the Have a Taste! 10 Delicious South Beach Diet™ Quick & Easy Recipes! feature on the public section of the South Beach Diet Website.



Quote:
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/publi...go_smoothie.asp
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  #70   ^
Old Fri, Sep-08-06, 10:38
joesfolks's Avatar
joesfolks joesfolks is offline
Senior Member
Posts: 3,231
 
Plan: general leaning toward Sb
Stats: 336/196/150 Female 5'4"
BF:gettin/down/there
Progress: 75%
Location: Grand Rapids, Mi
Default Fruit Treats

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.)
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  #71   ^
Old Sat, Sep-09-06, 02:47
Demi's Avatar
Demi Demi is offline
Posts: 21,744
 
Plan: LCHF
Stats: 215/170/160 Female 5'10"
BF:
Progress: 82%
Location: UK
Default Updated Recipes Index ~ 9 September 2006

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).


Appetisers

Chrissi’s Spicy Meatball 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


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


Meat Dishes:

Tuscan Grilled Steak
Warm Beef Salad


Tofu/Vegetarian Dishes:

TLT (Tofu, Lettuce & Tomato Sandwich)
Tofu Cacciatore
Whole-Wheat Penne with Eggplant and Ricotta


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


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


Snacks and Miscellaneous:

Crunchy Snack Ideas
Savoury Crepe/Wrap
Judy’s Salsa
Grilled Pizza with Pesto, Tomatoes & Feta
How to make a Vinaigarette


Breakfast Ideas:

Mango Smoothie
Pear Bran Muffins


Dessert/Sweet Treats:

Peanut Butter and Jelly Cookies
Pear Bran Muffins
joesfolks Fruit Treats





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.
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  #72   ^
Old Sat, Sep-09-06, 09:02
FrecklFluf's Avatar
FrecklFluf FrecklFluf is offline
Senior Member
Posts: 1,125
 
Plan: SB (formerly Atkins)
Stats: 196.5/167/140 Female 5' 4
BF:
Progress: 52%
Location: Kansas City, MO USA
Default Chocolate Strawberry Smoothie

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!
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  #73   ^
Old Sun, Sep-10-06, 00:10
lynnielyn lynnielyn is offline
New Member
Posts: 8
 
Plan: south beach
Stats: 160/145/130 Female 67 inches
BF:
Progress:
Default

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!
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  #74   ^
Old Sun, Sep-10-06, 04:52
Demi's Avatar
Demi Demi is offline
Posts: 21,744
 
Plan: LCHF
Stats: 215/170/160 Female 5'10"
BF:
Progress: 82%
Location: UK
Default Warm Chicken Salad With Pine Nuts

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


Quote:
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
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  #75   ^
Old Sun, Sep-10-06, 09:29
Demi's Avatar
Demi Demi is offline
Posts: 21,744
 
Plan: LCHF
Stats: 215/170/160 Female 5'10"
BF:
Progress: 82%
Location: UK
Default Demi's Chili

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.
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