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  #136   ^
Old Tue, Dec-05-06, 03:40
Demi's Avatar
Demi Demi is offline
Posts: 22,489
 
Plan: LCHF/IF
Stats: 217/182/160 Female 5'10"
BF:
Progress: 61%
Location: UK
Default Demi's Colcannon

My original recipe for low carb Colcannon can be found here: http://forum.lowcarber.org/showthread.php?t=153113

To make it more SB-friendly, leave out the butter and use low fat cream cheese. You could also use LF sour cream or LF creme fraiche instead of the cream cheese if you prefer.
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  #137   ^
Old Tue, Dec-05-06, 05:00
Demi's Avatar
Demi Demi is offline
Posts: 22,489
 
Plan: LCHF/IF
Stats: 217/182/160 Female 5'10"
BF:
Progress: 61%
Location: UK
Default South Beach Recipes Index - Updated 5 December 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


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



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



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
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



Egg-based Dishes:

Tomato & Leek Frittata
Savoury Crepe/Wrap



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
Surprise South Beach Diet® Mashed Potatoes
Oven-roasted Winter Vegetables
Oven-roasted Ratatouille
Brussels Sprouts With Pearl Onions and Fresh Thyme
Demi’s Colcannon



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
Speedy Fajita Salad



Sauces and Dressings:

Vinaigarette
Icemanjs4’s Whole Berry Cranberry Sauce with Peaches



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



Breakfast Ideas:

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



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



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
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  #138   ^
Old Wed, Dec-06-06, 19:13
seakay219's Avatar
seakay219 seakay219 is offline
Senior Member
Posts: 323
 
Plan: South Beach Diet
Stats: 228/189/150 Female 5'5"
BF:38%/35%/25%
Progress: 50%
Location: South Carolina
Default Creamy Balsamic Dressing

I found a wonderful recipe for a creamy oil/vinegar dressing. I changed it to be SB friendly and it turned out to be very good..
It made a lot of dressing but it stores well in the frig.

1 C Balsamic Vinegar
3 C Canola Oil
2 tbls shallots finely chopped
2 tbls dijon mustard
splenda to taste
salt and pepper to taste

Place all ingredients in blender except oil, slowly add oil and blend until you get a nice creamy substance.
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  #139   ^
Old Wed, Dec-06-06, 19:58
Judynyc's Avatar
Judynyc Judynyc is offline
Attitude is a Choice
Posts: 29,976
 
Plan: SBD->atkins twist->paleo
Stats: 274/000/160 Female 5'6"
BF:stl/too/mch
Progress: 240%
Location: NYC
Default

Quote:
Originally Posted by Demi
My original recipe for low carb Colcannon can be found here: http://forum.lowcarber.org/showthread.php?t=153113

To make it more SB-friendly, leave out the butter and use low fat cream cheese. You could also use LF sour cream or LF creme fraiche instead of the cream cheese if you prefer.


Demi,
Have you ever thought about using the fat free greek yogurt in place of sour cream? I think that it'd work well.
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  #140   ^
Old Wed, Dec-06-06, 20:00
waterbabee's Avatar
waterbabee waterbabee is offline
New Member
Posts: 7
 
Plan: South Beach (was Cohen's)
Stats: 213/180.4/143 Female 174cm
BF:
Progress: 47%
Location: Sydney
Default

Waterbabee's Super Scrumptious Mini Cheesecakes! (Yes it's even legal for phase 1 yay!) Makes 2 (have one for morning tea and one for dessert!)

Ingredients:

Base:
*Almond Flour (use 18g in replace of nut allowance...18g=15 almonds)
*Diet lemonade
*Cinnamon
*Sweetener (if desired)

Topping:
*Low fat/reduced fat ricotta cheese
*SF syrup (i luv Davinci english toffee, but be adventurous!)
*Sweetener (if desired)

Method:

*Preheat oven (not sure of conversions, but somewhere around medium heat)

Base:

*Measure out 18g almond meal and put into small bowl.
*Add a very small dash of diet lemonade to almond meal and stir (the idea is not to soak the almond meal, just enough so you can 'mould' the dough hence the ingredients need to be reasonably dry)
*Stir in cinnamon (and sweetener if desired) to taste.
*Press 'dough' into non-stick muffin tray (for mini cheesecakes) to make bases. Makes 2. Place in fridge for 10 mins.

Topping:

*Stir SF syrup (and sweetener if desired, however sf syrups are very sweet) to taste into ricotta (this step can be done in a food processor to remove any grainy bits in the ricotta).
*Spoon ricotta onto each base. Sprinkle with cinnamon if desired.
*Place cheesecakes into oven. I'm not 100% sure for how long and how hot (due to conversions) but when your fork comes out clean they are ready.
*Serve either hot or cold.
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  #141   ^
Old Thu, Dec-07-06, 05:13
Demi's Avatar
Demi Demi is offline
Posts: 22,489
 
Plan: LCHF/IF
Stats: 217/182/160 Female 5'10"
BF:
Progress: 61%
Location: UK
Default Cajun Spiced Sweet Potato Wedges



Cajun Spiced Sweet Potato Wedges

I'm having these for dinner tonight
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  #142   ^
Old Thu, Dec-07-06, 15:07
seakay219's Avatar
seakay219 seakay219 is offline
Senior Member
Posts: 323
 
Plan: South Beach Diet
Stats: 228/189/150 Female 5'5"
BF:38%/35%/25%
Progress: 50%
Location: South Carolina
Default Roasted Tomato Soup

I saw this recipe on the food network channel today and it sounded delicious!!



Roasted Tomato Soup
Recipe courtesy Michael Chiarello from the FoodNetwork.com


Ingredients
For the soup:
12 large (about 4 pounds) tomatoes, stemmed and quartered
1/2 cup extra-virgin olive oil, divided
1/4 cup good-quality balsamic vinegar
12 large garlic cloves, peeled
Salt
1/2 teaspoon freshly ground black pepper
1 cup chopped yellow onions
2 cups lightly packed fresh basil leaves, plus few leaves torn for garnish
2 cups cold water



Preheat the oven to 500 degrees F.
Prepare the tomatoes by removing the center core and cutting into quarters. In a large bowl, mix the tomatoes, 1/4 cup of the oil, the vinegar, garlic, salt, and pepper, to taste. Spread the tomatoes out on a non-reactive baking sheet. Roast the tomatoes in the oven until very dark in spots, 35 to 40 minutes. Remove and allow to cool a bit.


In a large saucepan over medium heat, combine remaining 1/4 cup oil, the onions, and
a pinch of salt. Cook until the onions are very soft, 8 to 10 minutes, stirring
occasionally. Add the 2 cups basil leaves and saute with the onions for about 1 minute.
Add the roasted tomatoes and water to the saucepan. Bring the mixture to a simmer and
cook for 10 minutes. Season with salt and pepper, to taste. Puree the tomato mixture
in a blender. Start the motor at a slow speed and increase gradually. Alternatively
you can use an immersion blender right in the pot. The mixture should be very smooth.
You should have about 8 cups. You can prepare the soup to this point and refrigerate it. When ready to serve, pour the soup into a medium saucepan and bring it to a slow simmer over medium heat.

. Garnish with torn basil leaves.

**This recipe was served with croutons but I have eliminated them to make this recipe SB friendly.


Copyright 2006 Television Food Network, G.P., All Rights Reserved
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  #143   ^
Old Sun, Dec-10-06, 03:20
Demi's Avatar
Demi Demi is offline
Posts: 22,489
 
Plan: LCHF/IF
Stats: 217/182/160 Female 5'10"
BF:
Progress: 61%
Location: UK
Default Vegetarian Chili With Nacho Crisps

From today's South Beach (free edition) email newsletter:


Vegetarian Chili With Nacho Crisps

Phase 2

Makes 4 servings

Description
This fiber-rich chili is brimming with beans and veggies. It's spicy enough to please grown-up palates, but it's mild enough for kids, making it the perfect family meal.

Tip: Use the shredding disk on your food processor to make quick work of chopping, but be careful not to over-chop. If you do, the mixture releases too much liquid. Add the veggies in the order in which they appear — the onions go in last.

Ingredients
2 medium carrots, scrubbed
2 stalks celery, trimmed
2 cloves garlic, peeled and smashed
1 tablespoon extra-virgin olive oil
1 large can (1 pound 13 ounces) red kidney beans, drained and rinsed
1 can (15 ounces) chili-seasoned diced tomatoes
1 medium onion, peeled and quartered
1 reduced-sodium chicken broth or vegetable broth
1 tablespoon chili powder
1 teaspoon ground cumin
Salt and black pepper
4 whole-wheat tortillas
4 tablespoons reduced-fat cheddar cheese


Instructions

1. Preheat oven to 400°F. In food processor fitted with shredding disk, drop carrots, celery, garlic, and onion pieces down feed tube. Let vegetables process only until chopped.

2. Heat oil in large saucepan over medium-heat. Add chopped vegetables; cook 4 minutes, stirring. Add remaining ingredients; bring to a simmer and cook 8 minutes, covered, but stirring occasionally.

3. Meanwhile, lay tortillas on baking sheet. Cut in wide strips. Sprinkle strips with cheese. Bake 7 minutes, until crisp. 4. Ladle chili into serving bowls; top with nacho strips.


Nutritional Information:
441 calories
21 g protein
70 g carbohydrate
16 g fiber
9 g total fat (2 g saturated fat)
4 mg cholesterol
1085 mg sodium
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  #144   ^
Old Sun, Dec-10-06, 07:36
Demi's Avatar
Demi Demi is offline
Posts: 22,489
 
Plan: LCHF/IF
Stats: 217/182/160 Female 5'10"
BF:
Progress: 61%
Location: UK
Default Chicken with Herby Winter Vegetables

I came across the recipe in the newspaper yesterday, and thought that as it sounded so good, and was SB-friendly, we'd have it for dinner this evening.





Chicken with Herby Winter Vegetables

Suitable for Phases II and III

Serves 4

1 medium-sized chicken (around 1.35kg/3lb)
4 bunches of fresh thyme
3 bay leaves
Large bunch of flat-leaf parsley
1 small head of fennel, finely chopped
3 leeks, roughly chopped
4 carrots, peeled and cut into chunks
1 small head of celeriac, roughly chopped
1 bottle of dry white wine
Freshly ground black pepper

Pre-heat the oven to 180C/350F/Gas 4.

Remove the giblets from the chicken (if it has them) and wash the chicken well. Place it in a large earthenware casserole dish (one with a lid).

Throw in the thyme, bay leaves and parsley (it seems an awful lot of herbs, but they make the dish incredibly flavoursome, without having to use salt).

Add the fennel, leeks, carrots and celeriac.

Pour in the wine, season with plenty of freshly ground black pepper and then put the lid on the casserole dish. Place in the middle of the oven and cook for 3 hours.

This is also great to cook in a slow-cooker (crockpot).
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  #145   ^
Old Mon, Dec-11-06, 11:35
Demi's Avatar
Demi Demi is offline
Posts: 22,489
 
Plan: LCHF/IF
Stats: 217/182/160 Female 5'10"
BF:
Progress: 61%
Location: UK
Default Eggnog

From today's free edition of the SOuth Beach email newsletter:


Holiday Food Makeover: Eggnog

If you can't imagine the holidays without eggnog, you're in luck! With a few simple modifications, you can start enjoying this traditional holiday drink in Phase 1 of the South Beach Diet®. This version uses artificial sweetener in place of sugar and replaces the full-fat dairy products with their low-fat counterparts. It also calls for an egg substitute rather than raw eggs, since raw eggs can cause salmonella poisoning.


South Beach Diet® Eggnog

1 1/2 cups egg substitute
2 tablespoons artificial sweetener
2 tablespoons vanilla
2 (12-ounce) cans evaporated skim milk
3 cups fat-free half-and-half
1 tablespoon brandy extract
Nutmeg

Pour 1 1/2 cups egg substitute into bowl. Add artificial sweetener and mix on medium speed until light and fluffy. Gradually blend in vanilla, evaporated skim milk, fat-free half-and-half, and brandy extract. Chill for 24 hours to blend the flavors. To serve, stir well and sprinkle with nutmeg. This recipe should yield six servings.

Nutritional Information:
181 calories
15 g protein
22 g carbs
0 g fat
0 g sat fat
299 mg sodium
3 g cholesterol
0 g fiber


http://www.southbeachdiet.com/publi...dd_20061211.asp
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  #146   ^
Old Wed, Dec-13-06, 06:00
Demi's Avatar
Demi Demi is offline
Posts: 22,489
 
Plan: LCHF/IF
Stats: 217/182/160 Female 5'10"
BF:
Progress: 61%
Location: UK
Default Roasted Parmesan Garlic Cauliflower

Suitable for all Phases of South Beach


Serves 4

4 large cloves of garlic (crushed)
3 tbsps olive oil
1 cauliflower, separated into florets
1/3 cup (80g) Parmesan
2 tbps chopped parsley


Pre-heat the oven to 230C/450F/Gas 8

Place the olive oil and garlic in a large bowl, add the cauliflower and mix well. Pour into an oven-proof dish, and then bake in the oven for 20-25 minutes. Remove from oven, top with the parmesan and parsley and then grill (broil) for 3-5 minutes until golden brown.



Recipe tip: This is really good served as a mash as well - just cook as directed, then mash together prior to serving.
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  #147   ^
Old Thu, Dec-14-06, 01:34
Demi's Avatar
Demi Demi is offline
Posts: 22,489
 
Plan: LCHF/IF
Stats: 217/182/160 Female 5'10"
BF:
Progress: 61%
Location: UK
Default Hot Mulled Apple Cider

From today's free South Beach email newsletter:


Hot Mulled Apple Cider

Everyone loves a warm cup of cider (known to many as wassail) during the holidays. This recipe gets a boost of flavor from oranges. Since they are left whole and aren't eaten, this recipe is fine for every Phase of the South Beach Diet®.


Hot Mulled Apple Cider (Wassail)

Phase 1

Serves 4

Ingredients
1 quart (4 cups) water
Sugar-free apple cider drink mix
4 cinnamon sticks
1 whole nutmeg
2 tablespoons lemon juice
1 teaspoon grated lemon peel
2 oranges
2 teaspoons cloves, whole

Instructions
Following the directions on the package, combine the appropriate amount of sugar-free apple cider drink mix with 4 cups of water in a large, heavy saucepan. Add the cinnamon, nutmeg, lemon juice, and lemon peel. Keep the oranges whole and leave the peel on. Press 1 teaspoon's worth of cloves into each orange and add them to the pot. Bring to a simmer over high heat; simmer 10 minutes. Remove from heat; let steep 5 minutes. Using a slotted spoon, lift out oranges and discard.

Nutritional Information:
2 calories
0 g protein
1 g carbs
0 g fat
0 g sat fat
5 mg sodium
0 mg cholesterol
0 g fiber


http://www.southbeachdiet.com/publi...dd_20061214.asp
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  #148   ^
Old Sun, Dec-17-06, 05:28
Demi's Avatar
Demi Demi is offline
Posts: 22,489
 
Plan: LCHF/IF
Stats: 217/182/160 Female 5'10"
BF:
Progress: 61%
Location: UK
Default Tomato Soup

From today's free South Beach email newsletter:


Tomato Soup

Phase 1

Serves 2

Description
If you like tomato soup, try this take on the old classic. The fiber-rich chickpeas and ham provide lean protein that truly satisfies your appetite — and your taste buds!

Ingredients
1 small onion, chopped
1/4 cup sliced mushrooms
3 ounces diced ham
1/4 teaspoon extra-virgin olive oil
1 clove garlic, minced
1/8 teaspoon sweet paprika
Dash allspice
1 can (14.5 ounces) fat-free chicken broth
1 can (15 ounces) chickpeas
3 whole tomatoes, peeled

Instructions
Mix the onion, mushrooms, ham, oil, garlic, paprika, and allspice in a large pot. Cook for 1 minute. Add the chicken broth, chickpeas, and tomatoes. Cover and simmer for 15 minutes. Puree the soup in a blender and serve.

Nutritional Information:
404 calories
7 g total fat (2 g saturated fat)
25 mg cholesterol
58 g carbohydrate
29 g protein
12 g fiber
1341 mg sodium
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  #149   ^
Old Thu, Dec-21-06, 14:05
Demi's Avatar
Demi Demi is offline
Posts: 22,489
 
Plan: LCHF/IF
Stats: 217/182/160 Female 5'10"
BF:
Progress: 61%
Location: UK
Default Baked Pears With Chocolate Sauce and Pomegranate Seeds

From today's free South Beach email newsletter:


Baked Pears With Chocolate Sauce and Pomegranate Seeds

Phase 2

Serves 8

PREP TIME: 10 minutes
COOK TIME: 1 hour

Juicy Anjou pears dress up for the best part of the party. They are widely available at Christmastime and are great for baking; if you'd like, you can also use Bosc.

Ingredients:
4 Anjou pears, peeled, halved lengthwise, and cored
1/8 teaspoon ground cinnamon
1 tablespoon trans-fat-free margarine, cut into 8 pieces
1/3 cup water
1/2 cup bittersweet chocolate chips
2 tablespoons plus 1 teaspoon fat-free half-and-half
1/2 cup pomegranate seeds

Instructions:
Heat oven to 350°F. Sprinkle pears with cinnamon and place, cut-side up, in a baking dish. Place 1 piece of margarine in the core cavity of each pear. Add water to dish and bake pears until tender, about 1 hour, basting with water once halfway through. Remove from oven and cool slightly. Slice each pear lengthwise into thin slices and fan out on dessert plates.

Heat chocolate and half-and-half in a small saucepan over medium-low heat, stirring constantly, until melted and well combined, 1 to 2 minutes. Using a large spoon, drizzle chocolate sauce decoratively over pear slices. Sprinkle with pomegranate seeds and serve.

MAKE-AHEAD: Pomegranate can be seeded up to 3 days in advance and the seeds refrigerated in a covered container until ready to use. Pears can be baked 1 day in advance and refrigerated in a covered container. When ready to serve, heat pears in a 325°F oven until warmed through.

TIP: To avoid pomegranate stains: When seeding a pomegranate, submerge the scored fruit in a large bowl of cold water and then gently pull the sections apart. The seeds will sink to the bottom, the membranes will float to the top, and your hands and clothes will remain clean.

Nutritional Information:
120 calories
4 g fat
2 g saturated fat
1 g protein
24 g carbohydrate
3 g fiber
20 mg sodium



http://www.southbeachdiet.com/publi...dd_20061221.asp
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  #150   ^
Old Fri, Dec-22-06, 09:00
Demi's Avatar
Demi Demi is offline
Posts: 22,489
 
Plan: LCHF/IF
Stats: 217/182/160 Female 5'10"
BF:
Progress: 61%
Location: UK
Default Dark Chocolate Pistachio Bark

From today's free South Beach email newsletter:



Dark Chocolate Pistachio Bark

Phase 2

Makes 40 pieces

This bark is made with dark chocolate, which is not only delicious, but has healthy antioxidants, too! It's also studded with pistachios, which add a nice crunch as well as a dose of healthy fats.

Ingredients
12 squares semisweet chocolate
1 cup pistachio nuts, shelled and toasted

Instructions
Microwave the chocolate in a bowl on high for 2 minutes, stirring after 1 minute. Stir until completely melted. Stir the nuts into the chocolate. Spoon the chocolate and nut mixture onto a baking sheet lined with waxed paper. Refrigerate for 1 hour until firm. Break into bite-size pieces. Makes 1 pound — about 40 pieces. Enjoy one piece as a treat, or bag the bark pieces and tie with festive ribbons to dole out to co-workers and friends!

Nutritional Information:
150 calories
10 g total fat (4 g saturated fat)
0 mg cholesterol
16 g carbohydrate
3 g protein
2 g fiber
0 mg sodium
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