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SBD Greek Salad

SBD Greek Salad

8 leaves romaine lettuce, torn into bite sized pieces

1 cucumber, peeled, seeded, and sliced

1 tomato, chopped

1/2 C. sliced red onion

1/2 C. crumbled reduced fat feta cheese

2 T extra virgin olive oil

2 T fresh lemon juice

1 tsp. dried oregano leaves

1/2 tsp. salt

 

Combine the lettuce, cucumber, tomato, onion, and cheese in a large bowl. Whisk together the oil, lemon juice, oregano, and salt in a small bowl. Pour over the lettuce mixture and toss until coated.

 

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SBD Marinated London Broil

SBD Marinated London Broil

flank2 T. extra-virgin olive oil

1/2 C. dry red wine

3 cloves garlic minced

3 T. minced fresh parsley

1 T. chopped fresh oregano

1 bay leaf

1/2 tsp. ground black pepper

1 1/2 lb. sirloin, top round, eye round London broil

 

In a small mixing bowl, whisk together the oil, wine, garlic, parsley, oregano, bay leaf and pepper. Place the steak in a deep bowl and pour on the marinade. Turn once to coat both sides, cover, and refrigerate for at least 4 hours. When ready to serve, discard marinade and bay leaf. Broil or grill until done. Cut meat into thin diagonal slices across the grain.

 

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SBD Oven Roasted Veggies

SBD Oven Roasted Veggies

1 medium zucchini, cut into bite sized pieces

1 medium summer squash, cut into bite size pieces

1 red onion

3 tsp. extra virgin olive oil

1 tsp. salt

1/2 tsp. black pepper

 

Heat the oven to 450o. Place veggies in a large roasting pan. Toss with olive oil, salt and pepper to mix and coat. Spread in a single layer in the pan. Roast for 30 minutes stirring occasionally, until veggies are lightly browned and tender.

 

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SBD Poached Salmon with Cucumber-Dill Sauce

SBD Poached Salmon with Cucumber-Dill Sauce

Salmon:

2 C. Chablis or other dry white wine

2 C. water

1/2 tsp. chicken-flavored bouillon granules

6 peppercorns

4 sprigs fresh dill weed

2 bay leaves

1 rib celery, chopped

1 small lemon, sliced

6 (4 oz.) fillets salmon, 1/2 inch thick

 

Cucumber-Dill Sauce:

1/3 C. peeled, seeded, and finely chopped cucumber

1/3 C. fat-free sour cream

1/3 C. fat-free plain yogurt

2 tsp. chopped fresh dill weed

1 tsp. Dijon mustard

Fresh dill weed sprigs (optional)

 

To make the salmon: Combine the wine, water, bouillon, peppercorns, dill weed, bay leaves, celery, and lemon in a skillet. Bring to a boil; cover, reduce heat, and simmer for 10 minutes. Add the salmon to the mixture in the skillet and cook for 10 minutes or until the fish flakes easily. Transfer the salmon to a platter, using a slotted spoon. Cover, and chill thoroughly. Discard the liquid mixture remaining in the skillet. To make the cucumber-dill sauce: In a medium bowl, mix together the cucumber, sour cream, yogurt, dill weed, and mustard. To serve, place the fillets on individual serving plates. Spoon the sauce evenly over the fillets. Garnish with fresh dill weed sprigs, if using.

 

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SBD Shrimp and Celery Salad

SBD Shrimp and Celery Salad

1/2 C. reduced-fat sour cream

1/4 C. mayonnaise

2 tsp. fresh lime juice

1 tsp. grated lime zest

1 1/2 tsp. curry powder

1/4 tsp. salt

11/2 lb. peeled, deveined, and cooked medium fresh or frozen shrimp (thaw if frozen)

4 large celery stalks, thinly sliced

1 large cucumber, peeled, seeded, and thinly sliced

 

Whisk together sour cream, mayonnaise, lime juice, lime zest, curry powder, and salt in a large bowl. Add shrimp, celery, and cucumber; toss gently to coat. Refrigerate until ready to serve.

 

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SBD Chicken en Papillote

SBD Chicken en Papillote

4  Chicken Breast Halves (boneless, skinless)

2 Scallions [chopped]

1 Carrot (medium) [sliced diagonally]

1 Zucchini (small) [cut lengthwise in half, then crosswise into 1/2 pieces]

1 tsp. Dried Tarragon

1/2 tsp. Orange Zest [grated]

Salt (to taste)

Pepper (to taste)

 

Heat the oven to 400°F (425°F if foil is used). Cut four 2-foot lengths of parchment paper or foil. Fold each in half to make a 1-foot square. Sprinkle the chicken breasts with salt and pepper. Place a breast slightly below the middle of each square of paper. In a small bowl, combine the scallions, carrot, zucchini, tarragon, and orange zest. Spoon 1/4 of the vegetable mixture over each chicken breast. Fold the parchment, or foil, over the chicken and crimp the edges together tightly. Bake for 20 minutes on a baking sheet. To serve, cut an X in the top of each packet with scissors and tear to open.

 

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SBD Apple-Butternut Squash Soup

SBD Apple-Butternut Squash Soup

1 tsp. extra-virgin olive oil

1 small onion, thinly sliced

2 lb. butternut squash, peeled, seeded, and cut into 1-inch pieces

3 C. lower-sodium chicken broth

1/2 C. unsweetened apple cider

Salt and freshly ground black pepper

 

Heat oil in a large heavy-bottomed saucepan over medium heat. Add onion and cook until softened and lightly browned, about 5 minutes. Add squash, cover, and cook 10 minutes more, stirring occasionally. Add broth and simmer until softened, 15 to 20 minutes. Using a slotted spoon, transfer solid ingredients to a blender with apple cider and puree until smooth. Add 1…” C. of the cooking liquid and puree until smooth. Stir back into the pan. Serve hot.

 

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SBD Spicy Tuna

SBD Spicy Tuna

2 oz. white pepper

2 oz. black pepper

2 oz. fennel seeds

2 oz. coriander seeds

2 oz. ground cumin

2 tuna fillets (8 oz. each)

4 egg yolks

1/4 bunch cilantro

1/4 bunch chives

1/4 bunch parsley

4 seeded jalapenos (wear plastic gloves when handling)

8 oz. mirin (rice vinegar)

12 oz. olive oil

3 roasted red peppers

1 cucumber, finely sliced

 

Preheat the oven to 325. Roast the white pepper, black pepper, fennel, and coriander for 15 minutes. Mix with the cumin and process all of the spices in a blender until finely ground. Coat the tuna with the roasted spices, and pan sear until medium-rare. Set aside. In a blender, make jalapeno vinaigrette by mixing 2 of the egg yolks with the cilantro, chives, parsley, and jalapenos and 4 oz. of the mirin. Slowly add 6 oz. of oil to emulsify. In a blender, make a roasted red pepper vinaigrette by mixing the remaining 2 egg yolks with the remaining 4 oz. of rice vinegar and the roasted red peppers. Emulsify with the remaining oil. Place the Jalapeno vinaigrette and the roasted red pepper vinaigrette on each half of a large platter. Slice the tuna and place on top of the vinaigrettes. Garnish with the cucumber slices. Since eggs are un-pasteurized, you may want to substitute a liquid pasteurized egg product (like Egg Beaters). One-quarter C. of liquid egg substitute is the equivalent of one whole egg.

 

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SBD Greet-the-Sun Breakfast Pizzas

SBD Greet-the-Sun Breakfast Pizzas

5 tsp. extra-virgin olive oil, divided

4 oz. packed spinach (4 C.)

2 (6-inch) whole-grain pitas, halved horizontally

2 large plum tomatoes, thinly sliced

4 large eggs

1⁄4 tsp. salt

1⁄4 tsp. freshly ground black pepper

2 oz. reduced-fat feta cheese, crumbled (1⁄3 C.)

Preheat oven to 450°F. In a large nonstick skillet, heat 1 tsp. of oil over medium heat. Add spinach, in batches if necessary, and cook until wilted, 2 to 3 minutes. Brush inside of each pita round with 1 tsp. oil. Place pita rounds, oiled side up, on a large baking sheet and bake until starting to brown, about 5 minutes. Remove from the oven. Divide tomatoes and spinach evenly among pita halves, leaving an empty space in the center of each for an egg. Crack 1 egg into the center of each pita. Sprinkle with salt and pepper, return to the oven, and bake until yolks are lightly set, 8 to 10 minutes. Sprinkle with cheese and continue baking until cheese has softened, about 2 minutes more. Serve warm.

 

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SBD Armand Salad

SBD Armand Salad

2/3 small clove garlic

Dash salt

Pinch pepper

1/3 tsp. mayonnaise

2 tsp. fresh lemon juice

1/3 tsp. red wine vinegar (optional)

2 tsp. olive oil

1/3 head romaine lettuce, outer leaves removed, washed, dried, torn into bite-size pieces, and chilled

1/3 small head iceberg lettuce, outer leaves removed, washed, dried, torn into bite-size pieces, and chilled

2 2/3 tsp. chopped fresh parsley

1/6 sweet white onion, sliced thin

2 2/3 tsp. freshly grated Parmesan cheese

1/2 green bell pepper for garnish

 

To make the dressing: In a salad bowl mash the garlic, salt and pepper to a paste. Add the mayonnaise, continuing to mash until smooth. Mix in the lemon juice and vinegar, if using. Gradually whisk in the olive oil. Add the romaine and iceberg lettuce, parsley, onion, and the Parmesan. Toss gently. Pile the mixture into shallow salad bowls, sprinkle with a little Parmesan, and serve. Garnish with bell pepper, if using.

 

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SBD Joe’s Mustard Sauce

SBD Joe’s Mustard Sauce

1 tsp. plus 1/2 tsp. Colman’s dry mustard

1 C. mayonnaise

2 tsp. Worcestershire sauce

1 tsp. A-1 Steak Sauce

1 tsp. heavy cream

1 tsp. milk

Salt

 

Place the mustard in a mixing bowl or the bowl of an electric mixer. Add the mayo and beat for 1 minute Add the Worcestershire sauce, steak sauce, cream, milk and a pinch of salt. Beat until the mixture is well-blended and creamy. If you’d like a little more mustard flavor, whisk in about 1/2 tsp. more dry mustard until well-blended. Chill the sauce, covered, until ready to serve.

 

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SBD Light Spinach Frittata with Salsa

SBD Light Spinach Frittata with Salsa

1 tsp. extra virgin olive oil

1 small onion, sliced

2 cloves garlic, minced

1 package (10 oz.) frozen spinach, thawed and well drained

2 large eggs

3 egg whites

1/3 C. evaporated skim milk

1/2 C. shredded low-fat mozzarella cheese

 

Heat the oil in a skillet over medium heat. Add the onion and garlic and cook, stirring, for 3 minutes or until tender. Stir in the spinach. Reduce the heat to low. In a large bowl, beat the eggs and egg whites with the milk until light yellow and frothy. Pour the egg mixture over the spinach in the skillet. Cook for 5 – 7 minutes, until the egg mixture is almost set on top. Sprinkle with the cheese. Serve with salsa.

 

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SBD Smoked Salmon Frittata

SBD Smoked Salmon Frittata

8 stalks fresh asparagus

1 tsp. extra-virgin olive oil

1/2 Bermuda onion

1/4 C. dry-packed sun-dried tomatoes

2 oz. smoked salmon

1/2 C. liquid egg substitute

1/4 C. water

3 tsp. nonfat dry milk

1/4 tsp. chopped fresh marjoram

Pinch freshly ground black pepper

fat-free sour cream (optional)

salmon roe (optional)

chives (optional)

 

Boil 1″ of water in a large skillet. Add the asparagus 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 the heat.  Preheat the broiler. Combine the egg substitute, water, dry milk, marjoram, and pepper. Pour over the salmon mixture. Cover and cook over medium-low heat for 7 minutes or until the bottom is set and the top is slightly wet. Place the skillet under the broiler 4″–6″ from the heat source until the top of the frittata is puffed and set, 2–3 minutes. Top with fat-free sour cream, salmon roe, marjoram, and chives, if desired. Slice into wedges and serve immediately. Try substituting 1 C. of broccoli florets for the asparagus and 2 oz. of ham for the salmon.

 

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SBD Turkey Roll-Ups with Cilantro Mayonnaise

SBD Turkey Roll-Ups with Cilantro Mayonnaise

2 slices turkey breast

2 medium Boston lettuce leaves

2 green onions

2 red bell pepper strips

Cilantro Mayonnaise

 

Place 1 slice of turkey on a lettuce leaf spread with Cilantro Mayonnaise. Add 1 green onion and 1 pepper strip. Fold into a tight, cigar-like roll.

 

 

Cilantro Mayonnaise

 

3/4 C. reduced-fat mayonnaise

3/4 C. loosely packed cilantro leaves

1 tsp. fresh lime juice

1 tsp. light soy sauce

1 small clove garlic

 

Place the mayonnaise, cilantro, lime juice, soy sauce, and garlic in a blender or food processor. Blend until smooth.

 

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South Beach Diet Cheesy Frittata

South Beach Diet Cheesy Frittata

2 tsp. Smart Balance butter spread

1/2 C. onion, sliced

1/2 C. red bell pepper, sliced

1/2 C. zucchini, sliced

2 small plum tomatoes, diced

1 tsp. fresh basil, chopped

1 pinch fresh ground black pepper

1/2 C. liquid egg substitute

1/2 C. 1% fat cottage cheese

1/4 C. fat-free evaporated milk

3/4 oz. reduced-fat monterey jack cheese, shredded

 

Coat an ovenproof 10″ skillet with cooking spray and place over medium low heat until hot. Melt the Smart Balance in the skillet. Add the onion, bell pepper, and zucchini and sauté over medium low heat until the vegetables are lightly browned, 2-3 minutes, and remove from heat. Preheat the broiler. In a blender, combine the egg substitute, cottage cheese, and milk and process until smooth. Pour the egg mixture over the vegetables. Cover and cook on medium low heat until bottom is set and the top is still slightly wet, 2-3 minutes. Sprinkle with the cheese and broil until the cheese melts.

 

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Meatballs with Tomato and Zucchini Medley

Meatballs with Tomato and Zucchini Medley

1/4 pound extra-lean ground beef or ground turkey breast

2 tablespoons whole wheat bread crumbs

2 tablespoons liquid egg substitute or 1/2 egg

3/8 teaspoon ground black pepper

1/4 teaspoon dried Italian seasoning

3 tablespoons grated Parmesan cheese

1/2 onion, finely chopped

1 cloves garlic, minced

1 zucchini, halved lengthwise and sliced

1/2 yellow squash, halved lengthwise and sliced

1/2 can (8 ounces) Italian-style cut tomatoes

1/2 can (8 ounces) crushed tomatoes

2 tablespoons chopped fresh basil

Sprig basil, for garnish

 

In a large bowl, combine the beef or turkey, bread crumbs, egg substitute or egg, 1/4 teaspoon of the pepper, the Italian seasoning, and 2 tablespoons of the cheese. Form into balls the size of walnuts.  Spray a large nonstick skillet with cooking spray and heat over medium heat. Working in batches, add the meatballs and cook for 15 minutes, or until browned and no longer pink inside. Remove to a bowl, leaving drippings in the skillet. Repeat to cook the remaining meatballs.  In the same skillet in warm drippings over medium-high heat, add the onion and garlic and cook for 5 minutes, or until the onion is tender. Stir in the zucchini, yellow squash, cut tomatoes (with juice), crushed tomatoes, the remaining 1/8 teaspoon pepper, the remaining 1 tablespoon cheese, and the meatballs. Heat to boiling. Reduce the heat to low, cover, and cook for 20 minutes. Stir in the chopped basil. Garnish with the basil sprig.

 

Yield: 4 servings

Calories: 280

Fat: 20g

Fiber: 6g

SBD Spinach Stuffed Mushrooms

SBD Spinach Stuffed Mushrooms

 

1 package frozen spinach

12 large mushrooms

Salt to taste

Pepper to taste

1/2 C. reduced fat cheese

Olive oil for cooking – about 2 T.

 

Defrost the spinach and wring out excess water. Place the spinach in a bowl, cover, and cook in the microwave on high for 3 minutes. Remove the mushroom stems, chop the stems, sauté them with a little olive oil. Remove and add to the spinach. Take the mushroom caps and gently sauté in olive oil for 3-4 minutes. Add salt and pepper to taste to the spinach and sautéed chopped stems. Place caps on plate, stuff each with a spoonful of the spinach mixture. Top each cap with a little shredded cheese

Cauliflower and Kale Bake

Cauliflower and Kale Bake

1 T. extra-virgin olive oil, divided

2 onions, thinly sliced

1 bunch kale (11/4 pounds), tough stems removed and leaves coarsely chopped (10 C.)

3/4 C. vegetable broth

3 pounds cauliflower, cut into florets (8 C.)

8 ounces firm tofu, crumbled

1 C. shredded reduced-fat sharp cheddar cheese

1 C. Italian-flavored whole-wheat bread crumbs

3 garlic cloves, minced

Salt and freshly ground black pepper

 

Heat oven to 350°F. Lightly coat a 9- by 13-inch baking dish with cooking spray.  Heat 1 T. of the oil in a large straight-sided skillet over medium-high heat. Add onions and cook 2 minutes; reduce heat to medium. Add kale and broth; cover and cook, stirring occasionally, until kale is almost tender, about 5 minutes.  Add cauliflower, cover, and cook, stirring occasionally, until cauliflower is crisp-tender, about 8 minutes. Season with salt and pepper to taste and transfer mixture to baking dish.  Combine tofu, cheese, bread crumbs, garlic, 1/4 tsp. salt, and  1/4 tsp. pepper in a bowl; stir to mix well. Spoon evenly over the vegetables. Bake, uncovered, until cheese melts, about 20 minutes.  Let stand 5 minutes before serving.

 

Yield: 4 servings

Calories: 300

Fat: 15g

Fiber: 7g

Chicken Capri

Chicken Capri

1 C. reduced-fat ricotta cheese

1/2 tsp. dried oregano

1/4 tsp. salt

1/4 tsp. ground black pepper

4 boneless, skinless chicken breast halves

1/2 tsp. garlic powder

2 T. extra virgin olive oil

1 C. crushed tomatoes

4 slices reduced-fat mozzarella cheese

 

In a blender or food processor, combine the ricotta with the oregano, salt, and pepper. Process to blend.  Rub the chicken with the garlic powder. Heat the oil in a large skillet over medium-high heat. Add the chicken and cook for 12 minutes per side. Place the chicken breasts, side by side, in a large baking dish and allow to cool.  Preheat the oven to 350°F.  Spoon 1/4 C. of the cheese mixture and 1/4 C. tomatoes onto each chicken breast. Top each chicken breast with 1 slice mozzarella. Bake for 20 minutes, or until a thermometer inserted in the thickest portion of a breast registers 170°F and the juices run clear.

 

Yield: 4 servings

Calories: 340

Fat: 15g

Fiber: 1g

Chicken Capri

Chicken Capri

1 C. reduced-fat ricotta cheese
1/2 tsp. dried oregano
1/4 tsp. salt
1/4 tsp. ground black pepper
4 boneless, skinless chicken breast halves
1/2 tsp. garlic powder
2 T. extra virgin olive oil
1 C. crushed tomatoes
4 slices reduced-fat mozzarella cheese

In a blender or food processor, combine the ricotta with the oregano, salt, and pepper. Process to blend. Rub the chicken with the garlic powder. Heat the oil in a large skillet over medium-high heat. Add the chicken and cook for 12 minutes per side. Place the chicken breasts, side by side, in a large baking dish and allow to cool. Preheat the oven to 350°F. Spoon 1/4 C. of the cheese mixture and 1/4 C. tomatoes onto each chicken breast. Top each chicken breast with 1 slice mozzarella. Bake for 20 minutes, or until a thermometer inserted in the thickest portion of a breast registers 170°F and the juices run clear.

Yield: 4 servings
Calories: 340
Fat: 15g
Fiber: 1g

SBD Broiled Sole in Light Cream Sauce

SBD Broiled Sole in Light Cream Sauce

from The South Beach Diet

3 T. I Can’t Believe It’s Not Butter Spread
1 C. White Wine Wocestershire Sauce
1/4 C. fat free Half and Half
4 Sole Fillets

Place the spread in a sauce pan. Whisk in the worcestershire, bring to a boil and cook until sauce is slightly reduced. Reduce heat to low, stir in half and half and keep warm. Meanwhile, preheat the broiler and cook sole 4-6″ from the heat for 3-6 minutes, or until the fish flakes easily. Serve fish with the sauce

Servings: 4
Calories: 262
Fat: 11g
Fiber: 0g

SBD Edamame Salad

SBD Edamame Salad

from The South Beach Diet

1 16oz. Bag frozen shelled Edamame
1/4 C. Seasoned Rice Vinegar
1 T. Vegetable Oil
1/4 tsp. Salt
1/8 tsp. Pepper
1 bunch Radishes, halved and thinly sliced
1 C. loosely packed chopped Cilantro

Toss all the ingredients in a large bowl. Serve chilled or at room temperature.

Yield: 4 servings
Calories: 224
Fat: 12g
Fiber: 6g

SBD Surprize South Beach Mashed “Potatoes”

SBD Surprize South Beach Mashed “Potatoes”

from The South Beach Diet

4 C. Cauliflower Florets
1oz. “I can’t believe its not butter” Spray
1oz. Land-o-Lakes fat free Half and Half
Pinch Salt & Freshly Ground Black Pepper

Steam or microwave the cauliflower until soft. Puree in a food processor adding butter spray and half and half to taste. Season with salt and pepper.

Yield: 4 servings
Calories: 81
Fat: 6g
Fiber: 3g

Note: This didn’t fool me or my husband at all. It LOOKED like potatoes, but my hubsand took one bite and said “Why are you hiding cauliflower like this! I would have eaten it whole! I’d preferred it whole, my mouth was ready for mashed potatoes!”. It tasted fine, it just tasted like cauliflower, with the texture of lumpy mashed potatoes.

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

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.

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

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

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.

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

Light Spinach Frittata with Tomato Salsa

Light Spinach Frittata with Tomato Salsa

From: The South Beach Diet

1 T. Olive Oil
1 small Onion, sliced
2 cloves Garlic, minced
1 10oz. pkg. frozen Spinach, thawed & well drained
2 Eggs
3 Egg Whites
1/3 C. Evaporated Skim Milk
1/2 C. shredded reduced fat Mozzarella Cheese

Salsa:
4 Plum Tomatoes, seeded & chopped
2 Scallions, minced
1 clove Garlic, minced
2 T. minced fresh Cilantro
1 T. fresh Lime Juice
Salt & Pepper to taste

Combine all salsa ingredients; set aside. Preheat the oven to 350 degrees. Heat the olive oil in an oven safe 10″ skillet over medium heat. Add onions and garlic and cook, stirring, for 3 minutes or until tender. Stir in the spinach. Reduce the heat to low. In a large bowl beat the eggs and egg whites with the milk until light yellow and frothy. Pour the egg mixture over the spinach in the skillet. Cook for 5-7 minutes, until it is cooked on the bottom and almost set on top. Sprinkle with the cheese. Bake in the oven until the eggs are fully set and the cheese has melted, 5-10 minutes. Serve immediately, topped with the salsa.

Yield: 2 servings

Calories: 369
Fat: 17g
Fiber: 8g

Notes: Although the SBD book calls this 2 servings, IMO this could serve 4. Half a 10″ skillet of eggs and half a package of spinach and half the salsa is a LOT of food.

Cheesy Frittata

Cheesy Frittata

From The South Beach Diet

2 tsp. Benecol / Smart Balance Margarine Spread
1/2 C. Onion, sliced
1/2 C. Red Bepp Pepper, sliced
1/2 C. Zucchini, sliced
2 small Plum Tomatoes, diced
1 T. fresh Basil, chopped
Freshly Ground Black Pepper
1/2 C. Egg Beaters
1/2 C. 1% (or fat free) Cottage Cheese
1/4 C. Evaporated Skim Milk
3/4oz. reduced fat Monterey Jack (or other) Cheese

Coat an overproof 10″ skillet with cooking spray and place over medium-low heat until hot. Melt the spread in the skillet. Add the onion, bell pepper and zucchini and sauté over medium-low heat until vegetables are lightly browned, 2-3 minutes. Add tomatoes, basil and pepper and stir. Cook until flavors are blended and all is warmed through, 2-3 minutes, and remove from heat. Preheat the boiler. In a blender combine egg beaters, cottage cheese and milk and process until smooth. Pour egg mixture over the vegetables. Cover and cook on medium-low heat until the bottom is set and top is only slightly wet. Transfer the skillet to the broiler and broil until the top is fully set and starting to brown, 2-3 minutes. Sprinkle with cheese and continue to cook under the broiler until the cheese melts.

Notes: I have made this twice. Once it came out fine (if a little soft), and the other time it didn’t set up at all — it stayed a pourable mess. I’m going to try it one more time, and perhaps use just a little bit less milk and cottage cheese to see if that helps.

Yield: 2 servings
Serving Size: 1/2 10″ frittata

Calories: 231
Fat: 10g
Fiber: 2g

SBD Gazpacho

SBD Gazpacho

2 1/2 C. tomato or vegetable juice cocktail

1 C. peeled, seeded, finely chopped fresh tomatoes

1/2 C. finely chopped celery

1/2 C. finely chopped cucumber

1/2 C. finely chopped green bell pepper

1/2 C. finely chopped green onion

3 tsp. white-wine vinegar

2 tsp. extra-virgin olive oil

1 large clove garlic, minced

2 tsp. finely chopped, fresh flat-leaf parsley

1/2 tsp. salt

1/2 tsp. Worcestershire sauce

1/2 tsp. freshly ground black pepper

 

Combine all the ingredients in a large glass or stainless steel bowl. Cover and refrigerate overnight. Serve cold.

 

Yield:

Calories:

Fat:

Fiber:

SBD Apple and Almond Soufflé

SBD Apple and Almond Soufflé

souf3 medium baking apples, peeled, cored, and cut into bite-size pieces

1/4 C. water

3 tsp. sugar substitute

1/2 tsp. almond extract

5 egg whites

1/4 C. sliced almonds, toasted (optional)

 

In a 2-quart saucepan, combine the apples and water. Bring to a boil over high heat. Reduce the heat to low, cover, and simmer, stirring occasionally, for 10 minutes, or until the apples are tender. Stir in the sugar substitute and almond extract. Remove from the heat and place in the refrigerator for 10 minutes. (Place a hot pad underneath the pot in the refrigerator.) Preheat the oven to 425°F. In a large bowl, with an electric mixer on high speed, beat the egg whites until stiff peaks form. With a rubber spatula, gently fold into the cooled apple mixture. Spoon the mixture into a 1 1/2-quart soufflé dish. Bake for 15 minutes, or until the soufflé is puffed and browned. Sprinkle with the almonds before serving, if using. Serve warm.

 

Yield:

Calories:

Fat:

Fiber:

SBD Dilled Shrimp Salad with Herb-Dill Dressing

SBD Dilled Shrimp Salad with Herb-Dill Dressing

Shrimp

1/2 C. dry white wine

1/2 tsp. mustard seeds

1/8 tsp. red-pepper flakes

1 bay leaf

1/2 lemon, sliced

3/4 pound large shrimp, peeled and deveined

 

Herb-Dill Dressing

1 1/2 tsp. extra-virgin olive oil

1 1/2 tsp. red wine vinegar

1 tsp. water

1 tsp. chopped fresh basil

1 tsp. chopped fresh dill

1/2 tsp. finely chopped garlic

1/2 tsp. Dijon mustard

1/4 medium onion, sliced

1/2 large head romaine lettuce

2 ripe tomatoes, cut into wedges

3 fresh mushrooms, sliced

Fresh dill sprigs (optional)

 

To make the shrimp: Combine the wine, mustard seeds, pepper flakes, bay leaves, and lemon in a large saucepan. Add water to fill the pan two-thirds full. Bring to a boil over high heat. Add the shrimp, and cook for 3-4 minutes or until the shrimp have turned pink and are no longer translucent in the center. Drain and cool. Discard the bay leaves. To make the herb-dill dressing: In a screw-top jar, mix the olive oil, red wine vinegar, water, basil, dill, garlic, mustard, and onion. Shake well. Place the shrimp in a large bowl and add the dressing. Toss well, cover, and refrigerate until well-chilled. Serve the shrimp mixture on romaine lettuce leaves and surround with the tomato wedges and mushroom slices. Garnish with dill sprigs, if using.

 

Yield:

Calories:

Fat:

Fiber:

SBD Greek Salad

SBD Greek Salad

8 leaves romaine lettuce, torn into bite sized pieces

1 cucumber, peeled, seeded, and sliced

1 tomato, chopped

1/2 C. sliced red onion

1/2 C. crumbled reduced fat feta cheese

2 T extra virgin olive oil

2 T fresh lemon juice

1 tsp. dried oregano leaves

1/2 tsp. salt

 

Combine the lettuce, cucumber, tomato, onion, and cheese in a large bowl. Whisk together the oil, lemon juice, oregano, and salt in a small bowl. Pour over the lettuce mixture and toss until coated.

 

Yield:

Calories:

Fat:

Fiber:

SBD Grilled Steak with Grilled Tomato Relish

SBD Grilled Steak with Grilled Tomato Relish

2 Sirloin Steaks (6oz each)

2 Pear-Shaped Tomatoes (medium) [halved lengthwise]

2 T. Extra-Virgin Olive Oil

1 Onion (medium) [chopped]

1 clove Garlic [minced, or pressed]

1/4 C. Fresh Basil [chopped], or 2 T. dry basil

1 pinch Salt

1 pinch Black Pepper [freshly ground]

Basil Sprigs (optional)

 

Place the steak on a lightly greased grill 4″ – 6″ above a solid bed of medium-hot coals. Cook, turning as needed, until evenly browned on the outside and a thermometer inserted into the center registers 145ºF (for medium-rare). Cut to test for doneness (about 15 minutes). Meanwhile, place the tomatoes on the grill, cut sides up, and brush them lightly with 1 T. of the oil. When the tomatoes are browned on the bottom (about 3 minutes), turn them over and continue to cook until soft when pressed (about 3 minutes more). While the tomatoes are grilling, combine the remaining 1 T. of oil, the onion, and garlic in a medium frying pan with a heatproof handle. Set the pan over the coals (or set on the stove over medium-high heat). Cook, stirring often, until the onion is limp and golden (about 10 minutes). Stir in the basil. When the tomatoes are soft, stir them into the onion mixture, then set the pan aside on a cooler area of the grill (or cover and keep warm on the stove). When the steak is done, place it on a board with a well (or on a platter). Spoon the tomato relish alongside the steak. Season with the salt and pepper and garnish with basil springs, if using. To serve, cut the meat into thin slices. Combine the accumulated meat juices with the tomato relish, if desired.

 

Yield:

Calories:

Fat:

Fiber:

SBD Cherry Snapper Ceviche

SBD Cherry Snapper Ceviche

4 Cherry snapper (Tilapia) fillets, medium dice

3 fresh limes, juice of

1/2 tsp. red chili garlic paste

2 ripe Roma tomatoes, medium dice

1/2 yellow Spanish onion, medium dice

2 1/2 tsp. fresh cilantro finely chopped

kosher salt

black 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 garlic paste, tomatoes, onion, cilantro, and the remaining lime juice. Seasion with salt and pepper to taste.

 

Yield:

Calories:

Fat:

Fiber:

 

SBD Almond Ricotta Crème

SBD Almond Ricotta Crème

1/2 C. part-skim ricotta cheese

1/4 tsp. almond extract

1 package sugar substitute

1 tsp. slivered toasted almonds

 

Mix together the ricotta, almond extract, and sugar substitute in a dessert bowl. Serve chilled and sprinkled with toasted almonds.

 

Yield:

Calories:

Fat:

Fiber: