SBD Broiled Flank Steak

SBD Broiled Flank Steak

from The South Beach Diet
1 (1 1/2 lb.) Flank Steak
1/2 C. Tomato Juice
1/4 C. Worcestershire Sauce
1 small Onion, finely chopped (1/4 C.)
1 T. fresh Lemon Juice
1 clove Garlic, minced
1/2 tsp. freshly ground Black Pepper

Place the steak in a 13 x 9″ glass baking dish. Combine the tomato juice, Worcestershire sauce, onion, lemon juice, garlic and pepper. Pour the mixture over the strak. Cover and refrigerate 2 hours, turning once. Place the steak on a broiler rack and brush with the marinade. Broil 3″ from the heat for five minutes. Turn, brush with marinade, and broil for 3-5 minutes, or until a thermometer registers 145 degrees (for medium-rare). To serve, cut diagonally across the grain into thin slices.

Yield: 4 servings
Calories: 265
Fat: 13g
Fiber: 0g

Lemon And Sage Turkey Cutlets

Lemon And Sage Turkey Cutlets

4 4oz. turkey breast fillets
1/4 C. fresh lemon juice
1 tsp. Dijon mustard
1/4 tsp. cayenne, or to taste
2/3 C. olive oil
1/4 C. dried sage, crumbled
1 lemon, cut into wedges

Place turkey between 2 sheets of plastic wrap and pound lightly with a mallet or other heavy flat object to flatten to 1/4 inch. Combine next 4 ingredients and salt to taste in a jar with a tight fitting lid. Shake vigorously until emulsified and stir in sage. Place turkey in a glass dish and cover with mustard mixture. Cover dish and marinate 25 minutes. Remove turkey and pat dry. Discard marinade. Heat a heavy nonstick skillet over medium high heat. Sauté turkey 2 minutes per side or until just cooked throughout. Serve with lemon wedges.

Yield: 4 servings
Calories: 145
Fat: 1.2g

Tomatillo Gazpacho

Tomatillo Gazpacho

1 cup diced tomatillos
2 large red tomatoes, seeded and diced
1 small red pepper, diced
1/4 cup lime juice
2 C. low fat, low sodium chicken broth
1 1/2 C. spicy or regular tomato juice
2 garlic cloves, minced
1/2 cup peeled, seeded, diced cucumber
1/4 cup scallions, sliced
1 T. minced thyme
1 tsp. hot sauce

In a large bowl, combine all the ingredients. Chill the soup at least 8 hours or overnight.

Serving size: 1 cup
Calories: 52
Fat: 1g
Fiber: 2g

Okra Simmered with Canadian Bacon and Tomatoes

Okra Simmered with Canadian Bacon and Tomatoes

1/2 tsp. olive oil
1 cup chopped onion
2 oz. chopped Canadian bacon
1 1-pound package frozen okra (2 1/2 C.)
1 8 oz. can tomatoes, chopped (1 cup)
1/4 tsp. pepper

Heat the oil in a high-sided skillet on medium high. Sauté the onion with the Canadian bacon until soft, 10 minutes, lowering the heat to keep from scorching. Trim the caps off the okra and cut into 1/2-inch slices. Add the okra and 1 cup of chopped tomatoes to the onions and bacon and cook 10 minutes more or until the okra is tender. Season with pepper and serve.

Yield: 4 servings
Calories: 89
Fat: 2g
Fiber: 5g

Honey Ginger Grilled Salmon

Honey Ginger Grilled Salmon

1 tsp ground ginger
1 tsp garlic powder
1/3 cup soy sauce
1/3 cup orange juice
1/4 cup honey
1 green onion, chopped
1-1/2 lbs salmon fillet

In a large self-closing plastic bag, combine first six ingredients; mix well. Place salmon in the bag and seal tightly. Turn the bag gently to distribute marinade. Refrigerate for 15 to 30 minutes. Turn the bag occasionally. Lightly grease grill rack and preheat grill to medium heat. Remove salmon from the marinade, reserving the marinade. Grill 12 – 15 minutes per inch of thickness, or until fish flakes easily with a fork. Brush with reserved marinade up until the last 5 minutes of cooking time. Discard remaining marinade.

Yield: 4 servings

Calories: 222
Fat: 7g

Coconut Butter Cake with Ginger Ice Milk

Coconut Butter Cake with Ginger Ice Milk

from Cooking Light, September 2003

Cooking Spray
2 T. Sugar
6 T. unsalted Butter, softened
1 1/3 C. Sugar
2 tsp. Vanilla Extract
2 large Egg Whites
2 C. all-purpose Flour1 tsp. Baking Soda
1/2 tsp. Salt
3/4 C. Skim Milk
3/4 C. low-fat Buttermilk
1/2 C. flaked sweetened Coconut
1 T. Powdered Sugar
Ginger Ice Milk

Preheat oven to 350 degrees. Coat a 9″ (3 inches deep) sptingform pan with cooking spray and dust with 2 T. of sugar. Place butter in a large bowl; beat with mixer at medium speed until cream and pale (about 2 minutes); gradually add 1 1/3 C. sugar. Beat at high speed 3 minutes or until fluffy. Beat in Vanilla. Add egg whites, one at a time, beating well after each addition. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking soda and salt, stirring with a whisk. Combine milk and butter milk. Add flour mixture and buttermilk mixture alternatively to sugar mixture, beginning and ending with the flour mixture. Fold in coconut. Bake at 350 degrees for 55 minutes or until a wooden pick inserted into the center comes out clean. Cool in pan 15 minutes on wire rack; remove from pan. Sprinkle with powdered sugar. Serve with Ginger Ice Milk.

Yield: 12 Servings
Serving Size: 1 slice cake + 1/4 C. Ginger Ice Milk

(nutritional information includes ice milk)

Calories: 352
Fat: 10.3g
Fiber: .8g

Ginger Ice Milk

Ginger Ice Milk

from Cooking Light, September 2003

2 C. Water
1/3 C. slices (1/4″ thick) peeled fresh Ginger
3 C. Whole Milk
2/3 C. Sugar
1 Vanilla Bean, split lengthwise
2 large Eggs, lightly beaten

Combine water and ginger in a small saucepan, bring to a boil. Drain. Combine ginger mixture, milk, and sugar in a medium saucepan. Scrape seeds from vanilla bean; add seeds and bean to milk mixture. Heat the milk mixture over medium-high heat to 180 degrees or until tiny bubbles form around edge (do not boil). Remove from heat. Place eggs in a large bowl. Gradually add hot milk mixture, stirring constantly with a whisk until well blended. Let stand 15 minutes. Strain milk mixture through a seive into a pan; discard solids. Heat milk mixture to 160 degrees, stirring constantly with a whisk. Cool completely. Pour mixture into the freezer can of an ice-cream freeser and freeze according to manufacturers directions.

Yield: 6 Servings
Serving Seize: 1/2 C.

Calories: 180
Fat: 5.8g
Fiber: 0g

Chipotle Lime Marinated Steak with Chipolte-Tomatillo Salsa

Chipotle Lime Marinated Steak with Chipolte-Tomatillo Salsa

1 (1 1/2 to 2 lb) beef flank steak
2/3 cup dry red wine
3 T. lime juice
2 T. reduced sodium soy sauce
2 canned chipotle peppers in adobo sauce, seeded and finely chopped
2 T. snipped fresh cilantro
1 T. cooking oil
4 cloves garlic, minced

Chipotle Tomatillo Salsa:
6 husked and finely chopped tomatillos
2 to 3 rinsed, drained, seeded and finely chopped canned chipotle peppers in adobo sauce
1/4 cup finely chopped red onion
1/4 tsp. finely shredded lime peel
1 T. lime juice
1 T. snipped fresh cilantro
2 cloves garlic, minced
1 T. honey
1/4 tsp. salt
To make salsa:

Combine all salsa ingredients; cover and let stand at room temperature for 30 minutes for flavors to blend. Refrigerate any leftover salsa for up to 3 days. Score steak by making shallow cuts at 1 inch intervals, diagonally across steak in a diamond pattern. Repeat scoring on other side. Place meat in a plastic bag set in a shallow dish. Stir together red wine, lime juice, soy sauce, chipotle peppers, cilantro, cooking oil, and garlic. Pour over steak in bag; marinate in the refrigerator for 4 to 24 hours, turning bag occasionally. Drain steak, reserving marinade. Grill steak on the rack of an uncovered grill directly over medium coals for 12 to 14 minutes or to desired doneness, turning once and brushing with reserved marinade halfway through grilling. Discard any reserved marinade. Cut the steak in half diagonally across the grain. Serve with Chipotle Tomatillo Salsa

Yield: 4 servings
Calories: 357
Fat: 16g
Fiber: 0

No Butter Traditional Stuffing

No Butter Traditional Stuffing

1 can (14 1/2 oz.) Fat Free Chicken Broth
Generous dash pepper
1 stalk celery, coarsely chopped (about 1/2 cup)
1 small onion, coarsely chopped (about 1/4 cup)
4 C. Pepperidge Farm Herb Seasoned Stuffing

In medium saucepan mix broth, pepper, celery and onion. Over high heat, heat to a boil. Reduce heat to low. Cover and cook 5 minutes or until vegetables are tender. Add stuffing. Mix lightly.

Yield: 5 servings
Serving Size: 1 C.

Calories: 187
Fat: 1g
Fiber: 3g

Blueberry Bran Muffins

Blueberry Bran Muffins

Blueberry Bran Muffins2 C. fresh blueberries
1 1/2 C. all bran cereal with extra fiber
1 1/2 C. plain soy milk (or skim milk)
1 large egg
1/3 C. canola oil
3/4 C. Splenda
2 T. freshly grated orange zest (colored peel)
1 tsp. vanilla
1 C. whole wheat pastry flour
1 T. baking powder
1 tsp. cinnamon
3/4 C. chopped pecans

Wash the blueberries, then remove the stems. Lay the berries on a paper towel to dry. Preheat the oven to 375 degrees. Grease your muffin tins or line them with paper liners. In a large mixing bowl, mix together the cereal and the soy milk; soak this mixture for about 15 minutes. Stir in egg, oil, Splenda, orange zest, and vanilla. In a separate bowl, combine the flour, baking powder, cinnamon and nuts. Gently stir in the blueberries. All at once, add the dry ingredients to the cereal mixture. Gently stir, just until blended. Do not over-stir! Too much stirring destroys the light texture of muffins. Spoon the batter into greased or paper-lined muffin tins. Bake the muffins for 25 minutes, until the cake tester inserted in the center of a muffin comes out clean.

Yield: 18 muffins
Serving Size: 1 muffin

Calories: 140
Fat: 8g
Fiber: 4g

Chicken Pistachio Salad

Chicken Pistachio Salad

from The South Beach Diet

1/2 C. shelled Pistachio Nuts, finely ground
1/2 tsp. + 1/4 tsp. Salt
1/2 tsp. + 1 pinch Pepper
4 boneless, skinless Chicken Breast halves (4oz. portions)
2 T. Extra Virgin Olive Oil
1/2 C. diced Sweet White Onion
1 head Romaine Lettuce

Dressing:
1 tsp. grated sweet White Onion
1 large ripe Avocado, pitted and peeled
3 T. Olive Oil
3 T. fresh Lime Juice
1 T. Water

Preheat the oven to 375. Mix the nuts in a pie plate with 1/2 tsp each salt and pepper. Press the chicken into nuts. Heat 1 T. of the oil in a skillet and cook the coated breasts, 2 minutes per side. Place the breasts in a baking dish and bake for 15 minutes or until a meat themometer in the thickest part of the breast reads 180 degrees and the juices run clear. Heat the remaining 1 T. oil in a nonstick skillet over medium high heat. Add the onion, 1/2 tsp. salt and pinch of pepper. Cook until the onion is browned. Line 4 serving plates with lettuce. Slice the chicken breats and arrange 1 breast over each plate. Serve with the dressing.

To make the dressing: Puree the onion, avocado, oil, lime juice and water in a blender.

Yield: 4 Servings
Calories: 481
Fat: 34g
Fiber: 5g

Notes: Because of all the healthy oils in the nuts and avocado, this is a very high fat and high calorie dish. I think I might try the salad and pistachio-coated chicken with a low calorie oil free vinaegrette, or else try the dressing on a salad without high fat nut coated chicken, instead of having them both together.

Pico de Gallo Shrimp Salad

Pico de Gallo Shrimp Salad

1/2 pound peeled, cooked medium shrimp
1 C. chopped tomato (about 1 medium)
1/4 C. chopped red onion
2 tsp. minced jalapeño chile
1 T. minced fresh cilantro

Dressing:
6 T. fat-free sour cream
1/3 C. reduced-fat cream cheese, softened
1 1/2 T. fresh lime juice (about 2 small limes)
1/2 tsp. sea salt
1/4 tsp. ground white pepper

Combine salad ingredients through cilantro in a large bowl and refrigerate while dressing is prepared. For dressing, combine all dressing ingredients in a small bowl and stir vigorously until smooth. Gently stir dressing into shrimp mixture. Refrigerate for 30 minutes before serving.

Yield: 4 Servings

Calories: 110
Fat: 1.5g
Fiber: 0g

Beef Curry with Toasted Spices

Beef Curry with Toasted Spices

from Cooking Light, September 2003

Beef:
1 T. Homemade Curry Powder
1 1/2 tsp. Salt
2 tsp. freshly ground Black Pepper
3 1/2 lb. Stew Meat, trimmed, cut into bite sized pieces

Toasted Spices:
2 T. Corander Seeds
1 T. Cumin Seeds
2 tsp. Fenugreek Seeds
3 whole Cloves
1 1″ Cinnamon Stick, broken
2 dried Hot Red Chilis
3 Bay Leaves
2 T. Sugar
1/2 tsp. ground Cardamom
1/4 tsp. Salt

Other Ingredients:
1 T. Olive Oil, divided
3 C. vertically sliced Onions
3 T. minced, peeled fresh Ginger
1/4 C. minced Garlic
2 T. Hungarian Sweet Paprika
2 C. plain low-fat Yogurt
1 1/2 C. low sodium Beef Broth
1 C. chopped Red Bell Pepper
1/2 C. minced fresh Cilantro
1/2 C. Tomato Puree

To prepare beef, combine first 3 ingredients and rub evenly over the meat. Cover and chill 2 hours; tossing occasionally. To prepare toasted spices, heat a nonstick skillet over medium high heat. Add coriander and next six ingredients (through bay leaves) and cook 1 minute, or until fragrant, shaking pan constantly. Place toasted mixture along with remaining spice ingredients in a spice or coffee grinder and process until finely ground. Heat 1 1/2 tsp. oil in a Dutch oven over medium high heat. Add half the beef, sauté 5 minutes or until browned on all sides. Remove from pan with slotted spoon and repeat procedure with remaining oil and meat (if you do it all at once, you overcrowd the pan and the beef just steams and doesn’t brown). Remove meat from pan. Reduce heat to medium and add onion and ginger to pan, cook six minutes or until onion is tender, stirring occasionally. Add the toasted spice mixture, garlic and paprika; cook one minute, stirring constantly. Add beef, yogurt and remaining ingredients; bring to a boil. Cover, reduce heat, and simmer 1 hour 30 minutes, or until the beef is tender.

Yield: 12 servings
Serving Size: 1 cup

Calories: 262
Fat: 11g
Fiber: 1.1g

Homemade Curry Powder

Homemade Curry Powder

from Cooking Light, September 2003

3 T. Hungarian Paprika
2 tsp. ground Cumin
2 tsp. ground Fennel Seed
2 tsp. ground Mustard
2 tsp. ground Red Pepper
1 T. ground Coriander
1 T. ground Turmeric
1 tsp. ground Cardamom
1/2 tsp. ground Cinnamon
1/2 tsp. ground Cloves

Combine all ingredients. Store in a cool dark place for up to 2 months.

Yield: 1/2 cup

Green Onion Drop Biscuits

Green Onion Drop Biscuits

2 cups all-purpose flour
2 tsp. baking powder
1/2 tsp. salt
1/4 tsp. baking soda
3 T. vegetable shortening
1/4 cup finely chopped green onions
1 cup low-fat buttermilk
Cooking spray

Preheat oven to 400*F. Combine first 4 ingredients in a large bowl; cut in shortening with a pastry blender or 2 knives until mixture resembles coarse meal. Stir in green onions. Add buttermilk, stirring just until flour mixture is moist. Drop batter by heaping T. onto a baking sheet coated with cooking spray. Bake for 15 minutes or until lightly browned.

Yield: 16 Biscuits
Serving Size: 1 Biscuit

Calories: 85
Fat: 3g
Fiber: 0g

Spring Vegetables with Roasted Beef Tenderloin

Spring Vegetables with Roasted Beef Tenderloin

4 4-ounce filet mignons (beef tenderloin)
1/2 tsp. sea salt
1/2 tsp. freshly ground black pepper
1 tsp. each finely chopped fresh basil, oregano, parsley, and thyme
2 C. steamed fresh vegetables, such as asparagus or assorted baby vegetables

Red-wine Reduction
2 C. red wine (or balsamic vinegar)
2 T. corn syrup
1/2 tsp. extra-virgin olive oil

Combine wine or vinegar and corn syrup in a small saucepan. Bring to a boil over medium-high heat. Boil until reduced to a syrupy consistency, about 10 minutes. Preheat oven to 400°F. Heat an ovenproof, medium sauté pan over medium-high heat. Add olive oil to lightly coat pan bottom. Season each filet with salt, pepper, and herbs. Add filets to the pan and sear on one side for 2 minutes. Turn and place pan in the oven to complete cooking, about 8 minutes for medium-rare. Remove filets from oven, slice each one horizontally into four round medallions, and place on individual serving plates. Arrange 1/2-C. vegetables on each plate. Drizzle 1 T. wine reduction over each serving of beef and vegetables.

Yield: 4 Servings
Serving Size: 1 beef filet, 1/2 C. Vegetables, and 1 T. Sauce

Calories: 284
Fat: 11g
Fiber: 1g

Pork Stew with Chick Peas

Pork Stew with Chick Peas

1/2 oz. dried Mushrooms
1/2 C. Warm Water
Nonstick Cooking Spray
3/4 lb. boneless lean Pork Butt, cut into 1″ cubes
2 T. Flour
1 small yellow Onion, chopped
2 cloves Garlic, minced
3 T. Marsala, Port or other Sweet Red Wine
1/2 C. low-sodium CHicken Broth
1 Bay Leaf
1/2 tsp. dried Rosemary
1/4 tsp. Black Pepper
1 C. cooked and drained Chick Peas
1/2 lb. fresh Mushrooms, quartered
1 T. Lemon Juice

In a small bowl, soak the dired mushrooms in the warm water about 1/2 hour. Remove from the soaking liquid, reserving both mushrooms and liquid. If the dried mushrooms were gritty, strain the liquid through a coffee filter or layered cheesecloth before setting aside. Coat a heavy 10 inch skillet with cooking spray. Coat the pork cubes with the flour, shaking off any excess, then brown on all sides over moderate heat, about 10 minutes. Transfer the pork to a bowl and reserve. In the same skillet cook the onion and garlic over moderate heat until soft, about five minutes. Return the pork to the skillet and add the marsala, broth, bay leaf, rosemary and pepper, soaked mushrooms, and about 1/4 cup of the reserved mushroom liquid. Cover and simmer for 20 mintues. Add the chick peas and simmer 35 minutes longer. Just before the end of the 35 minute cooking period, coat a heavy 7″ skillet with cooking spray and cook the mushrooms until browned lightly, about 2 minutes. Add the mushrooms to the pork and cook 10 minutes longer. Stir in the lemon juice and serve.

Yield: 4 Servings

Calories: 270
Fat: 10g
FIber: 4g

Canyon Ranch Positive Power Salad

Canyon Ranch Positive Power Salad

1/2 C. raw almonds, chopped and toasted
2 C. chopped broccoli
2 C. sliced mushrooms
11/2 C. chopped cauliflower
11/2 C. diced jicama
1 C. diced carrots
1/2 C. diced yellow squash
1/2 C. diced zucchini
1/2 C. alfalfa sprouts
1/4 C. chopped scallions
2 red delicious apples, unpeeled and diced
1/2 C. raisins
4 oz. part-skim mozzarella cheese,diced (1 C.)
1/4 C. freshly grated parmesancheese
1/2 C. Italian Jet Fuel Dressing
1/3 C. toasted sunflower seeds

If preparing this salad ahead of time, don’t add the dressing, almonds, or sunflower seeds until you’re ready to serve it. The salt in the dressing will soften the other ingredients, and the nuts and seeds won’t be as crunchy. Combine all the ingredients, except the sunflower seeds, in a large bowl and mix thoroughly. Sprinkle 2 tsp. of toasted sunflower seeds over the top of each serving.

Yield: 8 servings
Serving Size: 1 1/2-C.

Calories: 226
Fat: 11.3g
Fiber: 4.5g

Canyon Ranch Jet Fuel Dressing

Canyon Ranch Jet Fuel Dressing

1/2 tsp. salt
1/2 C. red wine vinegar
1/4 tsp. freshly ground
black pepper
1 T. sugar
2 garlic cloves, minced
2 tsp. worcestershire sauce
1 T. dijon mustard
1 T. fresh lemon juice
1 C. water

Combine the salt and vinegar and stir until the salt is completely dissolved. Add all the remaining ingredients, except the water, and mix well. Add the water and mix well. Refrigerate in a tightly covered container.

italian dressing
Add 1 T. each of fresh oregano, basil, and tarragon, finely chopped, or 1 tsp. of each of the same herbs, dried, crushing them first in a mortar and pestle.

asian dressing
Add 1 tsp. curry powder and 1/8 tsp. ground ginger.

mexican dressing
Add 1/2 tsp. ground cumin.

tarragon dressing
Add 3 T. fresh tarragon, finely chopped, or 1 tsp. dried, crushed in a mortar and pestle before using.

Yield: 2 C.
Serving Size: 2 T.

Calories:5
Fat: 0

Cherry Snapper Ceviche

Cherry Snapper Ceviche

from The South Beach Diet

4 Cherry Snapper (tilapia) Fillets, medium dice
Juice of 3 Limes
1/2 tsp. Red Chili Garlic Paste (“Sambal Oelek”)
2 ripe Roma Tomatoes, medium dice
1/2 yellow Spanish Onion, medium dice
2 1/2 T. fresh Cilantro, finely chopped
Salt & Pepper

Soak the diced fish in 3/4 of the lime juice for 3 hours. Drain off the liquid and discard. Mix the fish with the red chili paste, tomatoes, onion, cilantro and remaining lime juice. Season with salt & pepper to taste.

Yield: 4 Servings

Calories: 225
Fat: 2g
Fiber: 3g

Peanut Butter-Banana Spirals

Peanut Butter-Banana Spirals

from Cooking Light, September 2003

1/2 C. reduced fat Peanut Butter
1/3 C. Vanilla low-fat Yogurt
1 T. Orange Juice
2 ripe Bananas, sliced
4 (8″) fat-free Flour Tortillas
2 T. honey crunch Wheat Germ
1/4 tsp. Cinnamon

Combine peanut butter and yogurt, stirring until smooth. Drizzle juice over bananas in a small bowl; toss gently to coat. Spread about 3 T. peanut butter mixture over each tortilla, leaving a 1/2 inch border. Arrange about 1/3 cup banana slices in a single layer over peanut butter. Combine wheat germ and cinnamon and sprinkle evenly over banana slices. Roll up tortillas. Slice each into six pieces.

Yield: 6 Servings
Serving size: 4 pieces

Calories: 245
Fat: 7.7g
Fiber: 3.9g

Stuffed French Toast

Stuffed French Toast

Filling:
1 C. (8 oz.) reduced-fat cream cheese
11/2 tsp. chopped dried cherries
11/2 tsp. chopped dried blueberries
11/2 tsp. chopped dried apricots
1 tsp. minced fresh mint

French Toast:
8 slices cinnamon raisin bread
4 large egg whites
1/2 C. low-fat buttermilk
1 tsp. ground cinnamon
1/2 tsp. ground allspice
1 T. pure maple syrup

Filling: In a mixing bowl, soften the cream cheese by stirring vigorously or by warming slightly over a water bath. Stir in the dried fruits and mint. French Toast: Spread 2 T. of the cheese mixture on a slice of bread and top with another slice of bread. Repeat to make 4 sandwiches. Heat a griddle over medium-high heat. Lightly coat with cooking spray. In a mixing bowl, beat the egg whites and buttermilk until just combined. Whisk in the cinnamon, allspice and maple syrup. Dip both sides of each sandwich into the batter an place on the hot griddle. Cook until browned, about 3 minutes, and flip. Cook until browned on the remaining side. Cut each sandwich into 4 pieces and serve warm. Garnish with fresh berries if desired.

Yield: 4 servings
Serving Size: 1 sandwich, 4 pieces

Calories: 320
Fat: 8g
Fiber: 4g

Roasted Onion-Garlic Soup

Roasted Onion-Garlic Soup

3 Spanish onions, cut in 1/2 lengthwise then thinly sliced
3 large shallots, cut in half
1 large head garlic, cloves separated, peeled and cut in half
2 tsp. olive oil
4 cups chicken broth
1/4 cup brandy
1 T. chopped fresh thyme, or 1 tsp. dried thyme leaves
1/4 cup freshly grated parmesan cheese

Set oven rack at lowest level, preheat to 450 degrees. Combine onions, shallots, garlic and oil in large shallow roasting pan. Roast for 20 to 30 minutes, stirring every 5 minutes, or until onions are golden brown. Remove from onion and pour in 1 cup of chicken broth. Stir liquid in pan, scraping the bottom to loosen and dissolve caramelized bits. Transfer the onion mixture to a soup pot and add brandy, thyme and remaining broth. Bring to a boil, reduce heat to low and simmer, covered, for 30 minutes. Season to taste with salt and pepper. Serve topped with parmesan and perhaps some toasted french bread

Yield: 4 servings
Serving Size: ~ 1 C.

Calories 187
Fat: 6g
Fiber: 1g

Artichoke Chicken Piccata

Artichoke Chicken Piccata

1/2 – 1 C. all-purpose flour
1/2 tsp. paprika
salt and pepper to taste
1 lb. skinless, boneless chicken breast halves, pounded thin
2 T. vegetable oil
4oz. fresh mushrooms, sliced
1/4 C. lemon juice
1/2 C. chicken stock
1/4 C. White Wine
1/2 tsp. garlic powder
1 (14oz.) can artichoke hearts, drained and quartered

In a shallow bowl, mix together flour, paprika, and salt and pepper. Dredge chicken pieces in the seasoned flour. Heat oil in a large skillet over medium heat, and sauté chicken until light golden brown (about 45 seconds each side). Remove chicken from skillet, and set aside. To skillet, add mushrooms, lemon juice, and chicken stock. Simmer until a smooth, light sauce develops. Season with garlic powder. Return chicken to the skillet, and simmer until chicken is no longer pink and juices run clear. Stir in artichoke hearts, and remove from heat.

Yield: 4 Servings
Calories: 270
Fat: 7.8g
FIber: 1.6g

Anise Lemon Biscotti

Anise Lemon Biscotti

2 C. unbleached white flour
1 tsp. baking powder
1/4 tsp. salt
1 C. sugar
2 whole eggs
1 egg white
2 T. freshly grated lemon peel
1 T. ground anise seeds

Preheat the oven to 350 degrees. Prepare a baking sheet with cooking spray or a very light coating of oil. In a large mixing bow, sift together flour, cornmeal, baking powder, and salt. Lightly beat the eggs and add them to the flour mixture. Stir in the maple syrup, vanilla, and walnuts, mixing just until the dough is smooth. Using a rubber spatula and floured hands, scoop half of the dough out of the bowl and onto one side of the baking sheet. Shape the dough into a 15″ long log. Make a second log on the other side of the baking tray with the remaining dough. Space the logs at least 6″ apart. Bake for 25-30 minutes, until the top of each biscotti log is firm. Remove them with a long spatula to a wire rack and cool for 10-15 minutes. Cut each log on a severe diagonal into about 20 1/2″ thick slices and place them, cut side down,on the baking sheet. Reduce the oven temperature to 350 degrees and bake for 15 minutes. Hot from the oven, the biscotti might be slightly soft in the center, but they will harden as they cool. Allow them to cool completely. Stored in a tin or other tightly closed container, they will keep for at least a couple of weeks.

Yield: 20 cookies
Serving Size: 1 Cookie

Calories: 51
Fat: .5g

SBD Cilantro Mayonnaise

SBD Cilantro Mayonnaise

from The South Beach Diet

3/4 C. reduced Fat Mayonnaise
3/4 C. Loosely Packed Cilantro Leaves
1 T. fresh Lime Juice
1 tsp. light Soy Sauce
1 clove Garlic

Place all ingredients into a blender or food processor and blend until smooth.

Yield: 3/4 C.
Serving Size: 1 T.

Calories: 36
Fat: 3g
Fiber: 0g

Curried Potato Salad

Curried Potato Salad

4 C. chopped Yukon Gold potatoes (about 1 1/2 pounds), cooked and cooled
1/2 C. golden raisins
2 T. chopped green onion (about 4)
1 Granny Smith apple, chopped
2 T. chopped pistachios
1 T. curry powder
1/4 C. apple cider or unfiltered apple juice
1 C. plain, fat-free yogurt
1/2 tsp. sea salt
1/4 tsp. freshly ground black pepper
6 leaves Bibb lettuce

For the salad: Place the potatoes in a bowl with the raisins, green onion, apple and pistachios. For the dressing: In a small bowl, mix the curry powder with the apple juice. Stir in yogurt, salt and pepper. Gently stir the dressing into the potato mixture. Refrigerate for 30 minutes before serving. To serve: Place 1 lettuce leaf on each plate. Place 1 C. of potato salad in each lettuce leaf.

Yield: 6 servings
Serving Size: 1 C. Potato Salad on Bibb Lettuce

Calories: 180
Fat: 1.5g
Fiber: 4g

Chicken Puttanesca Pizza

Chicken Puttanesca Pizza

from Cooking Light, September 2003

1 10oz. Italian Cheese Flavored Pizza Crust (such as Boboli)
1 1/3 C. Mushroom & Olive Pasta Sauce
2 tsp. Capers
1/4 tsp. crushed Red Pepper
1 6oz. pkg. Italian-style cooked Chicken Breast (such as louis rich), or 1 C. diced cooked chicken
3/4 C. (3oz) shredded part-skim Mozzarella Cheese

Preheat oven to 450 degrees. Place pizza crust on a baking seet. Spread pasta sauce over crust, leaving a one inch border; top with capers, pepper, and chicken. Sprinkle with cheese. Bake at 450 for 12 minutes or until the crust is crisp. Cut into 4 wedges.

Yield: 4 servings
Serving Size: 1 wedge

Calories: 342
Fat: 9.6g
Fiber: 1.4g

Cold Pea Salad

Cold Pea Salad

2 C. fresh or frozen green peas
1/3 C. light sour cream
1/3 C. non-fat plain yogurt
3/4 C. chopped scallions
1/4 tsp. seasoned salt

If using fresh peas, steam them until tender, but still firm. Remove from the heat and place the steamer basket under cold water to stop the cooking and preserve the color. If using frozen peas, which have already been slightly cooked, it is only necessary to thaw them. Combine the sour cream, yogurt, scallions, and salt and mix well. Add the peas and gently fold them in until completely combined. Cover tightly and refrigerate until cold before serving.

Yield: 6 servings
Serving Size: Heaping 1/3 Cup

Calories: 52
Fat: 1g
Fiber: 3.8g

Crispy Mushroom Chips

Crispy Mushroom Chips

Nonstick Cooking Spray
1/2 lb. large Mushrooms

Preheat the oven to 250 degrees. Coat a large baking sheet with cooking spray and set aside. Using a sharp knife (a mandolin or v-slicer makes this much easier), slice the mushrooms very thin, then transfer to a baking sheet, arranging the slices in a single layer. Bake uncovered for 2 1/2 – 3 hours or until crisp and completely dry.

I personally use nonstick “release” foil and don’t coat it with cooking spray. Instead I spray it ON the mushrooms once they are lined on the pan and then sprinkle them with a little salt free lemon pepper and some garlic powder.

Yield: 2 cups
Serving Size: 1/2 C.

Calories: 16
Fat: 0g
Fiber: 1g

Notes: Don’t expect to be able to pick these up and eat them like potato chips. Mushrooms have a lot of water and as you cook them it evaporates, and they shrink to 1/3 or even 1/4 of thier starting size. I use these to add a little crunch to a salad instead of croutons or maybe to top a bowl of soup.

Pork Diane

Pork Diane

1-1/2 tsp. water
1-1/2 tsp. white wine Worcestershire sauce
1/2 tsp. lemon juice
1/2 tsp. Dijon-style mustard
2 3-ounce boneless pork top loin chops, cut 3/4 to 1 inch thick
1/4 to 1/2 tsp. lemon-pepper seasoning
1 T. margarine or butter
1-1/2 tsp. snipped fresh chives or parsley

For sauce, in a small bowl stir together the water, Worcestershire sauce, lemon juice, and mustard; set aside. Trim fat from chops. Sprinkle both sides of chops with lemon-pepper seasoning. In a 10-inch skillet cook chops in hot margarine over medium heat for 8 to 12 minutes or until chops are done (160 degree F), turning once. Remove from heat. Transfer chops to a serving platter; cover and keep warm. Pour sauce into skillet. Stir to scrape up any crusty browned bits from bottom of skillet. Pour sauce over chops and sprinkle with chives. Makes 2 servings.

Yield: 2 servings
Serving Size: 1 chop + 1/2 sauce
Calories: 172
Fat: 10g

Barley Risotto with Wild Mushrooms

Barley Risotto with Wild Mushrooms

3/4 C. barley, divided
1/4 tsp. extra virgin olive oil
1/4 C. chopped yellow onion
1/2 tsp. minced fresh garlic
1 1/2 C. (about 2 oz.) seasonal assorted mushrooms (shiitake, oyster, portabello and chanterelles, etc.)
1 bay leaf
3 to 3 1/2 C. vegetable stock, heated
1/2 tsp. chopped fresh thyme
1 tsp. chopped fresh oregano
1/8 tsp. sea salt
1/8 tsp. freshly ground black pepper
1 T. shredded Parmesan Reggiano (optional)

Place 1 C. barley in a dry medium sauté pan and toast barley over a medium heat. Shake or stir the barley while toasting it. This will take about 3-5 minutes or until the barley is golden brown and has a roasted nut smell. Remove the barley from the pan to stop the cooking process and set aside. Heat a medium saucepot over high heat and add the olive oil to just coat the bottom of the pan. Add the onions and garlic. Cook until the onions have just softened about 2 minutes. Add the mushrooms and cook for an additional minute. Stir in the toasted barley, the regular barley and the bay leaf. Stir in 1/2 C. of the hot vegetable stock and reduce the heat to a simmer. Keep the remaining vegetable stock hot while preparing the risotto. Add 1/2 a C. of vegetable stock at a time to barley mixture. Stir continuously until the barley has absorbed all the liquid. Repeat process-cooking barley slowly until tender, about 20-30 minutes. Stir in the thyme, oregano, salt, pepper and optional cheese to season. Remove bay leaf and serve.

Yield: 5 servings
Serving Size: 1/2 C.

Calories: 130
Fat: 1g
Fiber: 6g

Vegetable Quiche Cups to Go

Vegetable Quiche Cups to Go

from The South Beach Diet

1 10oz. pkg. frozen Chopped Spinach
3/4 C. Egg Beaters
3/4 C. shredded reduced-fat Cheese
1/4 C. diced Green Bell Peppers
1/4 C. diced Onions
3 drops Hot Pepper Sauce (optional)

Microwave the spinach for 2 1/2 minutes on high. Drain the excess liquid. Line a 12 cup minature muffin pan with foil baking cups. Spray the cups with cooking spray. Combie the egg substitute, cheese, peppers, onions and spinach in a bowl. Mix well. Divide evenly among the muffin cups. Bake at 350 degrees for 20 inutes, until a knife inserted in the center comes clean.

Quiche cups can be frozen and reheated in the microwave. Any combination of appropriate vegetables and low fat cheese may be used.

Yield: 12 minature quiche cups
Serving Size: 2 Quiche Cups

Calories: 77
Fat: 3g
Fiber: 2g

Notes: These came out better than the last egg recipe from the South Beach Diet book that I tried (cheesy frittata). The flavor was really bland though, even with the hot sauce added. These coulda used a generous pinch of thyme maybe or some oregano and a bunch of freshly grated pepper. I made them in a six cup regular size muffin tin instead of the miniature ones.

Also, I think that the book “overcharges” on calories, and gives credit for too much fiber. I entered the information in Crosstrainer (using 80 calories an ounce cheese) and 2 LARGE quiche cups (ie, the same as 4 small) came to be 106 calories, 2.9g fat, and 2.8g fiber, which is quite different than the books information (listed above) states.

Lemon-Chive Sole with Baked Squash

Lemon-Chive Sole with Baked Squash

2 medium yellow summer squash, cut into 1/8-inch-thick rounds
1 serving olive oil cooking spray, or enough to coat squash
1/2 tsp table salt, or to taste
1/2 tsp black pepper, or to taste
1 1/4 pound sole, four 5 oz fillets
1/2 cup fat-free chicken broth
2 T. fresh lemon juice
1 T. honey mustard
2 tsp cornstarch
1/2 tsp lemon zest
1 T. chives, fresh, minced
4 cup sugar snap peas, steamed

Preheat oven to 400ºF. Coat a large baking sheet with cooking spray. Place squash rounds on middle of baking sheet; coat with cooking spray and season to taste with salt and pepper. Season both sides of sole fillets with salt and pepper; place sole on top of squash. Bake until fish is fork-tender, about 15 minutes. Meanwhile, in a small saucepan, whisk together broth, lemon juice, mustard, cornstarch and lemon zest. Set pan over medium heat and simmer until sauce thickens, stirring frequently with a wire whisk, about 2 minutes. Remove from heat and stir in chives. Transfer squash, sole and snap peas to individual plates and spoon lemon sauce over top of fish. Yields 4 servings; about 1 fillet, 1 cup of snap peas, 1/3 cup of squash and 2 T. of sauce per serving.

Easy Miso Soup

Easy Miso Soup

1/2 tsp. dark sesame oil
1/3 C. finely chopped shallots
3 T. red miso
1 quart vegetable stock
1/4 C. diced firm tofu for garnish
3 T. sliced scallions for garnish

Heat the sesame oil in a saucepan over medium heat, add the shallots, and cook until translucent. Add the miso paste and mix well. Add the vegetable stock and bring to a simmer. Reduce the heat to low and simmer for 15 minutes. To serve, ladle into 4 bowls and garnish each serving with tofu and scallions.

Yield: 4 servings
Serving Size: 1 C.

Calories: 45
Fat: 1g

Apricot Honey Oat Bars

Apricot Honey Oat Bars

1 1/2 C. rolled oats (not instant)
1/2 C. dried apricots, finely chopped
1/2 C. honey
1/4 C. fat-free plain yogurt
2 large egg whites
2 T. wheat germ
2 T. flour
3 T. margarine, melted
1/2 tsp. cinnamon
1/2 tsp. vanilla
1/4 tsp. salt

Preheat oven to 325 degrees. Spray 8 inch square baking pan with non stick cooking spray. In a large bowl combine all ingredients; mix to blend. turn mixture into prepared pan, pat down and smooth top. Bake until center is firm and edges are lightly browned, about 25 minutes. Cool and cut into squares

Yield: 9 Servings

Calories: 182
Fat: 4.8g
Fiber: 1.7g

Rum-Soaked Sponge Cake with Tropical Fruit

Rum-Soaked Sponge Cake with Tropical Fruit

from Cooking Light, September 2003

Cake:

Cooking Spray
1 C. Flour
1/4 tsp. Vanilla
Dash Salt
4 lg. Eggs
1/2 C. Sugar
1/4 C. dark Rum
1 14oz. can fat-free Sweetened Condensed Milk
1 5oz. can Evaporated fat-free Milk

Fruit:

1 C. cubed Pineapple
1 C. cubed peeled Kiwifruit
1 C. cuped peeled Mango
1 T. sugar

Custard:

1/4 C. Egg Substitute
2 T. Sugar
1 T. Cornstarch
1/2 C. skim Milk
1/4 tsp. Vanilla

Preheat oven to 375 degrees. To prepare cake, coat a 9″ round cake pan with wax paper; coat wax paper with cooking spray and set pan aside. Lightly spoon flour into a dry measuring cup and level with a knife. Place 1/4 tsp. Vanilla, salt and eggs in a large bowl, beat with a mixer at high speed 2 minutes. Gradually add 1/2 C. sugar, beating until thick and pale, about 3 minutes. Sift flour over egg mixture, 1/4 C. at a time; fold in. Scrape batter into prepared pan. Bake at 375 for 20 minutse or until the cake springs back when touched lightly in center. Cool cake in pan on wire rack. Combine the rum, condensed and evaporated milk in a small saucepan over medium-high heat. Bring to a boil, stirring constantly. Remove from heat and allow to cool to room temperature. Pierce top of cake in several places with a skewer. Pour rum mixture evenly over top of the cake in two batches, beginning at outer edge and working inwards. Cool to room temperature. Cover and refrigerate overnight. Run a knife around outside edge of cake. Place a serving plate upside down on top of cake; invert onto plate. To prepare fruit, combine all fruit with 1 T. of sugar and toss gently. Cover and refrigerate overnight. To prepare custard, place egg beaters in a bowl and set aside. Combine 2 T. sugar and cornstarch in a small saucepan. Gradually add 1/2 skim milk, stirring with a whisk until well blended. Bring to a boil over medium heat’ cook 1 minute, stirring constantly. Remove from heat. Slowly stir in one-fourth hot milk mixture into egg beaters. Once that is mixed in, add the egg mixture into the hot milk, stirring constantly, to prevent curdling. Cook over medium heat one minute or until thick. Remove from heat and spoon into a bowl and place into a large ice filled bowl for 10 minutes or until custard comes to room temperature, stirring occasionally. Stir in 1/4 tsp. vanilla; spread custard over cake. Serve with fruit mixture.

Yield: 12 servings
Serving Size: 1 cake slice and 1/4 C. fruit

Calories: 255
Fat: 2.2g
Fiber: 1.2g

Spinach Soufflé Squares

Spinach Soufflé Squares

1 lb. Spinach, trimmed & chopped (or 1 10oz. pkg frozen spinach, thawed)
Pinch Nutmeg
Pinch Sugar
1 C. low fat Cottage Cheese
2 tsp. Flour
2 T. grated Parmesan Cheese
1 lg. Egg Yolk
pinch Black Pepper
pinch Cayenne Pepper
2 lg. Egg Whites

Preheat the oven to 400 degrees. Line the bottom of an 8 x 8 baking pan with wax paper or parchment paper and set aside. Wash the spinach and place in heavy 12″ skillet with just the water that clings to the leaves. Set over moderate heat and sprinkle with the nutmeg and sugar; cook uncovered, stirring occasionally, until the spinach is tender, about five mintues. Cool to room temperature. Place the cottage cheese in a food processor or blender and whirl 30 seconds. Add flour, parmesan cheese, egg yolk, and peppers and whirl 30 seconds more or until well blended. Transfer to a large bowl and mix in the cooled spinach. In a medium bowl, beat the egg whites until they hold stiff peaks. Mix about 1/4 cup of the egg whites into the spinach mixture to lighten it, then with a spatula, gently fold in the rest; be careful not to overmix, you want to keep the volume from the egg whites. Transfer the mixture to the baking dish, smoothing the top with the spatula. Bake, uncovered, for 20 minutes or until set and golden. Cool on a wire rack for five minutes, then invert onto a large platter.

Yield: 4 servings
Serving size: 1/4″ pan, 2×2 square

Calories: 92
Fat: 2g
Fiber: 3g

Smoked Salmon Frittata

Smoked Salmon Frittata

from The South Beach Diet

8 stalks Fresh Asparagus (or 1 C. Broccoli Florets)
1 T. Olive Oil
1/2 Bermuda Onion
1/4 C. dry-packed Sun-dried Tomatoes
2oz. Smoked Salmon (or 2oz. diced Ham)
1/2 C. Egg Beaters
1/4 C. Water
3 T. nonfat Dry Milk
1/4 tsp. chopped fresh Majoram
Pepper
fat-free Sour Cream (optional)
Chives (optional)
Salmon Roe (optional)

Boil 1″ of water in a large skillet. Add the asaparagus and cook, uncovered until tender-crisp. Coat an ovenproof 8″ skillet with cooking spray and place over medium-low heat until hot. Add the olive oil and sauté the onion until soft. Add the asparagus and sun dried tomatoes. Add the smoked salmon and remove from heat. Preheat the broiler. Combine the egg substitute, water, dry milk, majoram and pepper. Pour over the salmon mixture. Cover and cook over medium-low for 7 minutes, until the bottom is set and the top is only slightly wet. Place the skillet under the broiler 4-6″ from heat until the top is puffed and set, 2-3 minutes. Top with sour cream, chives, and roe, if desired. Slice into wedges and serve immediately.

Yield: 2 servings
Serving Size: 1/2 recipe, 2 wedges

Calories: 241
Fat: 11g
Fber: 4g

Corned Beef and Cabbage Strudel

Corned Beef and Cabbage Strudel

4 C. cabbage, all varieties, shredded
1 medium garlic clove(s), peeled and minced
1/2 C. chicken broth
2 C. frozen potatoes o’brien, thawed (potato, onion and red pepper)
1/2 tsp. table salt
1/4 tsp. black pepper
1/4 tsp. dried thyme
1/2 tsp. caraway seeds
1 tsp. bay leaf, but 1 whole bay leaf preferred
2 T. lemon zest
1/2 pound corned beef brisket, cooked and diced
4 pieces whole-wheat phyllo dough
1/2 C. mustard

Heat a 10-inch nonstick skillet over medium heat. Add cabbage, garlic and broth. Sauté until cabbage is limp, stirring frequently, about 3 minutes. Stir in potatoes O’Brien, salt, pepper, thyme, caraway seed and bay leaf. Cook until potatoes are hot, about 5 minutes. Stir in lemon zest and corned beef. Remove bay leaf. Remove from heat and cool mixture while preparing phyllo dough. Line a baking sheet with parchment paper. Place one sheet phyllo dough, long-side facing you, on paper. Spray with cooking spray. Add second sheet of dough. Spray with cooking spray. Repeat twice more. Preheat oven to 350°F. Spoon corned beef filling across width of dough, starting 4 inches from bottom of dough. Mound filling into a 4-inch wide strip. Lift up bottom 4 inches of dough to cover filling. Using parchment paper as a guide, gently roll up phyllo dough. Place seam-side down on paper-lined cookie sheet. Ends of dough don’t have to be tucked in. Spray strudel with cooking spray. Bake until phyllo is browned, 30 minutes. Let sit 5 minutes.

Yield: 4 servings
Serving Size: 1 slice Strudel + 2 T. Mustard

Calories: 310
Fat: 14.7g
Fiber: 3.2g