South Beach Diet Recipes (Phase 1 ONLY)

[SnowWhite]

Ladies! THANK YOU SO MUCH FOR YOUR RECIPES!!!!

Judy: Those sound awesome! Yes, this is a Phase 1 thread. I just haven't started a Phase 2 yet. You are more than welcome to start one though!


TinaTina Hi! Can you tweek the Pumpkin Bake Recipe to fit into Phase 1? Pumpkin isn't allowed on Phase 1. Otherwise you are more than welcome to start a Phase 2 thread. I haven't done so yet.

[tinatina]

Originally Posted by SnowWhite

Ladies! THANK YOU SO MUCH FOR YOUR RECIPES!!!!

Judy: Those sound awesome! Yes, this is a Phase 1 thread. I just haven't started a Phase 2 yet. You are more than welcome to start one though!


TinaTina Hi! Can you tweek the Pumpkin Bake Recipe to fit into Phase 1? Pumpkin isn't allowed on Phase 1. Otherwise you are more than welcome to start a Phase 2 thread. I haven't done so yet.

shoot! you know I knew that I wasn't thinking when I posted it!

I'll edit my post to make sure people know it's phase II friendly.

[tinatina]

this one is phase one friendly! I just made these! mmmmmmmmmmmmmmm

TASTY CHICKEN MUFFINS
12 ounce can chicken breast, drained and flaked
2 eggs
1/4 cup celery, minced, 1 small stalk
1 teaspoon dry minced onion
1/4 teaspoon pepper
1/2 teaspoon chicken seasoning *
2 tablespoons pimiento, minced, optional
2 ounces cheddar cheese, shredded

Mix all of the ingredients well in a medium bowl. Spoon into 6 well-greased muffin cups. Bake at 350º 30-35 minutes, until set and lightly browned.

Makes 6 muffins
Can be frozen

* Or use 1/4 teaspoon poultry seasoning and 1/4 teaspoon salt

Per Muffin: 160 Calories; 9g Fat; 17g Protein; 1g Carbohydrate; trace Dietary Fiber; 1g Net Carbs
Per 2 Muffins: 319 Calories; 19g Fat; 34g Protein; 2g Carbohydrate; trace Dietary Fiber; 2g Net carbs

[tinatina]

This is one of my faves! I rarely use the kidney beans, I usually just substitute whatever kinda bean I have on hand for them.

Taco Soup

3 frozen chicken breasts
1 envelope ranch dressing mix
1 envelope taco seasoning mix
1 medium onion, diced
1can Rotel tomatoes
1 can black beans
1 can Cannelli or any white beans
1 can kidney beans


Put everything in crock-pot in order listed. Do not rise or drain beans. DON’T STIR. Cook on low for 6 to 8 hours. Take chicken out and shred with two forks. Put chicken back in, stir and eat.

[SnowWhite]

Tina you're on the ball gal! Thank You for the recipes!!!!

Ladies I wanted to let you know that I established a SOUTH BEACH PHASE 2 thread (which will be made into a sticky soon). PLEASE feel free to post your Phase 2 recipes there so we don't cause anyone to mess up on their Phase 1 program. If you've included a Phase 2 recipe here...would you kindly copy & paste onto the Phase 2 thread...Oh, and don't forget to ask the admins if they can edit/delete the Phase 2 recipe which was accidently posted here (I did that myself today too ).

THANK YOU BEACH BABES!

[theislandgirl]

Originally Posted by lisabinil

Phase 1 & up


4 Cheese Garbanzo Bean Bread

Preheat Oven: 350

1 cup garbanzo bean flour
1/2 cup lowfat or ff cottage cheese
2 tbsp grated parmesan
2 tbsp lite/ff cream cheese
1 egg
2 oz of shredded mozzarella
1/4 cup of skim milk
1/8 tsp salt
2 tbsp splenda
1/4 cup milk powder
2 tbsp olive oil
1 tbsp tahini
1 tbsp of water (if needed)
4 tsp baking powder

Put all into a food processor and blend well until all ingredients are well combined. Only use the water if the dough is a little tough. Preheat oven to 350, spray a 6 X 3 loaf pan with non stick spray.

Put batter into pan.

Spray tips of your fingers with nonstick spray and use them to flatten the bread dough.

Place on a baking sheet and then into the oven. Bake for 40-50 minutes, until knife inserted in center comes out clean.

Let cool.... Makes 4 servings, you can slice thinly into 8 or 12 pieces or thickly into 4 pieces.

page 164, Supercharged Eating on the South Beach Diet (the new book):

This seems to be an area of some contention, and maybe not covered in the original SB book but clarified in the later book (as has happened with other books' editions, such as Dr. A's DANDR). If soybean flour, high in protein and low in carbs, is a no-no, garbanzo flour isn't that different, is it? I think it's slightly lower in protein and higher in carbs...but the point is, seemingly, that substituting a flour in making 'bready' things is to be avoided in P1, as well as the volume of the ingredient required in bready type subs, which would raise both the calorie and GI impacts. Also, any level of processing (includes fine grinding) has an effect on the GI, so that's part of the whole discussion, too.

Another quote from a FAQ found, summarizing P1 by an experienced SBer, complete with quotes and trademark signs (originally from iVillage maybe?) has this:

Flour: All flour is taboo for Phase 1, including legume, bean, and nut flours. Same for pancake or waffle mix. Cornmeal is also not permitted.

[theislandgirl]

Originally Posted by Judynyc

....
The recipes I make on my own do not have the counts simply because I don't keep track. I can certainly see how many people need to know the info though.
Is there any reason why this is a phase I only recipe thread? I guess that I'm confused.

Phase 1 is, basically, the low carb phase of South Beach. This forum is LowCarbFriends.com, and all about sharing information and support about and for low carb, it's right in the description of the forum as a whole, and what you sign up for when you register.

The administrator, when asked if he could make an SB friendly recipe thread, made it and titled it.

Hope that clarifies a bit.

[tinatina]

Originally Posted by theislandgirl

This seems to be an area of some contention, and maybe not covered in the original SB book but clarified in the later book (as has happened with other books' editions, such as Dr. A's DANDR). If soybean flour, high in protein and low in carbs, is a no-no, garbanzo flour isn't that different, is it? I think it's slightly lower in protein and higher in carbs...but the point is, seemingly, that substituting a flour in making 'bready' things is to be avoided in P1, as well as the volume of the ingredient required in bready type subs, which would raise both the calorie and GI impacts. Also, any level of processing (includes fine grinding) has an effect on the GI, so that's part of the whole discussion, too.

Another quote from a FAQ found, summarizing P1 by an experienced SBer, complete with quotes and trademark signs (originally from iVillage maybe?) has this:

I had been SB for almost a year before I found this information! This will be useful to other SBers. Thanks

[tinatina]

JudyNYC - This is a Phase I ONLY because SNOWWHITE was hoping to keep the recipes for each phase seperate so that anyone doing SB doesn't get confused. At least that is why I think it is a Phase I only thread

[lisabinil]

Originally Posted by theislandgirl

This seems to be an area of some contention, and maybe not covered in the original SB book but clarified in the later book (as has happened with other books' editions, such as Dr. A's DANDR). If soybean flour, high in protein and low in carbs, is a no-no, garbanzo flour isn't that different, is it? I think it's slightly lower in protein and higher in carbs...but the point is, seemingly, that substituting a flour in making 'bready' things is to be avoided in P1, as well as the volume of the ingredient required in bready type subs, which would raise both the calorie and GI impacts. Also, any level of processing (includes fine grinding) has an effect on the GI, so that's part of the whole discussion, too.

Another quote from a FAQ found, summarizing P1 by an experienced SBer, complete with quotes and trademark signs (originally from iVillage maybe?) has this:

I was a member of the true SBD boards and website for over 2 years and this was a recipe I got from there and is Phase 1 acceptable.

[puttchikins]

do these have to be your own recipes? or can they be from other web sites?? I made Thai chicken from another site that was just about the best thing I've made in years....

Chicken breast
1C hot salsa{I used regular with a few shots of hot sauce}
1/4 cup peanut butter
1/4 cup soy sauce
fresh ground ginger
I put a little garlic
cook in a crock pot on lo for like 8 hours and I added a package of frozen asian veggies near the end
When done sprinkle with chopped peanuts and cilantro

It was too good

[SnowWhite]

puttchikins...It would be great if you could give credit to whomever/where-ever you found the recipe No sure about posting web addresses though. That's a question for the admins. Sounds like a delcious recipe!!! I'm sure I'll give it a try!

[Judynyc]

Originally Posted by theislandgirl

Phase 1 is, basically, the low carb phase of South Beach. This forum is LowCarbFriends.com, and all about sharing information and support about and for low carb, it's right in the description of the forum as a whole, and what you sign up for when you register.

The administrator, when asked if he could make an SB friendly recipe thread, made it and titled it.

Hope that clarifies a bit.

Yes...thanks...I kinda got the message about this.

Flour: All flour is taboo for Phase 1, including legume, bean, and nut flours. Same for pancake or waffle mix. Cornmeal is also not permitted.

I happen to agree with this. And I am a very experienced Beacher!

I have learned in my dieting history(FAA= no sugar, no FLOUR, no wheat), that flours, any flours, are like shooting drugs...thats how fast it gets into my body. So, FWIW, I would not be using all these recipes with bean flours in phase I and use them much later in phase II...but hey, thats just me!

I found it very beneficial to not eat any bread like things for a long time.

[Judynyc]

From the SBD Daily Dish:

Green Bean and Squash Salad (Phase 1)
Serves 1
Ingredients
1/2 cup fresh green beans
3 fresh plum tomatoes, sliced
4 ounces part-skim mozzarella cheese, cut into 1/2-inch cubes
Pinch of coarse black pepper
1/4 cup Newman's Own® Parmesan & Roasted Garlic
Dressing
1/2 cup yellow squash, cut into slices
1 1/2 ounces fresh basil, chopped
Instructions
Combine all the ingredients in a large salad bowl. Cover. Place in refrigerator to cool for at least 1 hour.
Nutritional Information
300 calories
19 g total fat (5 g sat)
0 mg cholesterol
12 g carbohydrate
16 g protein
3 g fiber
840 mg sodium

[Judynyc]

From the SBD Daily Dish:

South Beach Diet Barbecue Sauce (Phase 1)
Makes about 1 cup
Ingredients
1 can (8 ounces) tomato sauce
2 tablespoons white vinegar
1 teaspoon Worcestershire sauce
1 teaspoon mustard powder
2 teaspoons chopped parsley
1/4 teaspoon salt
1/8 teaspoon ground black pepper
1/8 teaspoon garlic powder
Instructions
Combine all the ingredients in a resealable container. (Keeps covered in the refrigerator for 1 week.)
Recipe from The South Beach Diet Cookbook. To pick up your copy of the book, click here.
Nutritional Information
21 calories
0 g total fat (0 g sat)
0 mg cholesterol
6 g carbohydrate
0.5 g protein
0.5 g fiber
290 mg sodium

South Beach Diet Teriyaki Sauce (Phase 1)
Makes 1 1/2 cups
Ingredients
1/2 cup light soy saucem
1/2 cup dry sherry
1/4 cup sugar-free pancake syrup
1/4 cup ground arrowroot
3 tablespoons red-wine vinegar
4 cloves garlic, crushed
1 teaspoon ground ginger
1/4 teaspoon hot-pepper sauce
Instructions
Combine all the ingredients in a food processor. Pulse until smooth. (Keeps covered in the refrigerator for 1 week.)
Recipe from The South Beach Diet Cookbook. To pick up your copy of the book, click here.
Nutritional Information
30 calories
0 g total fat (0 g sat)
0 mg cholesterol
5 g carbohydrate
1 g protein
0 g fiber
420 mg sodium

[LoraJR72]

Hi, all!

Love the recipes! Chicken muffins sound good! I'm not even on South Beach and I'd eat these!

[SnowWhite]

Oh Judy THANK YOU!!!!

Hi Lora! Yes, I agree Chicken muffins sound wonderful!

[LoraJR72]

Snow White,

I wonder if you might have the delicious Phase I recipe of the dressing. My friend lost my copy. Oh, and the ricotta dessert as well. I know it involved unsweetened cocoa, 1 packet of splenda, not sure of the rest.

TIA!

Lora

[puttchikins]

Sorry I got this from the South Beach Century Club and I actually copied and pasted it because I thought I should so here it is:
Phase: 1

4-5 boneless/skinless chicken breasts (I use frozen to avoid over cooking)
3/4 cup hot salsa
1/4 cup peanut butter
2 T. soy sauce
1 t. grated gingerroot
1/4 cup chopped peanuts
2 T. chopped fresh cilantro

Place chicken in 3 1/2 to 6-quart slow cooker. Mix remaining ingredients except peanuts and cilantro; pour over chicken.

Cover and cook on low heat setting 8 to 9 hours or until juice of chicken is no longer pink when centers of thickest pieces are cut. Remove chicken from cooker, using slotted spoon; place on serving platter.

Remove sauce from slow cooker; skim fat from sauce. Pour over chicken. Sprinkle with peanuts and cilantro.

[Judynyc]

Originally Posted by SnowWhite

Oh Judy THANK YOU!!!!

Your welcome!
I'm going to keep bringing veggie recipes here as I see way too much bread and muffin stuff happening for phase I users. Veggies need to be a very large part of our menus on SB.

Veggies are what enables me to keep it all off!!

[lisabinil]

Roasted Chickpeas
1 (12 ounce) can chickpeas (garbanzo beans), drained
2 tablespoons olive oil
salt (optional)
garlic salt (optional)
cayenne pepper (optional)


Preheat oven to 450 degrees F (230 degrees C).
Blot chickpeas with a paper towel to dry them. In a bowl, toss chickpeas with olive oil, and season to taste with salt, garlic salt, and cayenne pepper, if using. You can use any combination of spices you prefer also. Spread on a baking sheet, and bake for 30 to 40 minutes, until browned and crunchy. Watch carefully the last few minutes to avoid burning. Be careful these are so delicious I can eat the whole can-so portion control is a must!

[Judynyc]

The following recipe is featured in SB Online Newsletter:



Vegetable Quiche Cups To Go

Serves 6

Ingredients
1 package (10 ounces) frozen chopped spinach
3⁄4 cup liquid egg substitute
3⁄4 cup shredded reduced-fat cheese
1⁄4 cup diced green bell peppers
1⁄4 cup diced onions
3 drops hot-pepper sauce (optional)

Instructions
Microwave the spinach for 2 1/2 minutes on high. Drain the excess liquid.
Line a 12-cup muffin pan with foil baking cups. Spray the cups with cooking spray.

Combine the egg substitute, cheese, peppers, onions, and spinach in a bowl. Mix well. Divide evenly among the muffin cups. Bake at 350°F for 20 minutes, until a knife inserted in the center comes out clean.

Quiche cups can be frozen and reheated in the microwave. Any combination of appropriate vegetables and reduced-fat cheeses may be used.


Nutritional Information:
77 calories
5 total fat (2 g sat, 3 g mono)
10 mg cholesterol
3 g carbohydrate
9 g protein
2 g fiber
160 mg sodium


http://www.southbeachdiet.com/publi...ggie-quiche.asp

[KellBell1234]

Hi I copied these from the SouthBeach thread under "other plans"

Ricotta Cheese Desserts - Phase 1

--------------------------------------------------------------------------------

Ricotta Desserts - Phase 1

Pumpkin Spice Ricotta - Phase 1
1 cup part skim ricotta
1/2 teaspoons cinnamon
1/2 teaspoons vanilla ext.
1/4 teaspoons ground nutmeg
1/2 teaspoons ground dried ginger
2 pks sugar sub.
pumpkin spice mix can be used instead
of listed spices
Makes 2 servings
____________________________________
Chunky Monkey Ricotta Creme - Phase 1
1/2 c. Part Skim Ricotta Cheese
1 Tbsp Natural Crunchy Peanut Butter
1 tsp Imitation Banana Extract
1-2 packets Splenda
Combine all above. Some like to put it in a blender
but I just mix it and eat it.
____________________________________
Peanutty Ricotta Cream - Phase 1
1/2 cup lowfat Ricotta cheese
1 tblsp peanut butter
2 tsp Splenda
1/2 tsp vanilla extract
chopped peanuts (optional)
Mix together, chill and serve!
____________________________________
Coconut-Chocolate Ricotta Cream: - Phase 1
1/2 cup lowfat ricotta
2 tsp unsweetened cocoa powder
1/2 tsp -1 tsp coconut extract
2 tsp Splenda
Mix, chill, enjoy!!
____________________________________
Almond Joy Ricotta Creme - Phase 1
1/2 c. Ricotta
1 packet Splenda
1/4 tsp Almond extract
1/4 tsp Coconut extract
Toasted almonds for garnish
_____________________________________
Lemon Peel Ricotta Creme - Phase 1
½ c part-skim ricotta cheese
¼ tsp grated lemon peel
¼ tsp vanilla extract
1 pkg sugar substitute
Mix together the ricotta, lemon peel, vanilla extract, and sugar substitute. Serve chilled.
Makes 1 Serving
_____________________________________
Orange Ricotta - Phase 1
1/2 cup ricotta
1 tsp vanilla
2 tsp Splenda
1 tsp orange zest
2 tblsp toasted almonds or pecans
Blend, chill and enjoy!!
_____________________________________
Almond Ricotta - Phase 1
Almond extract
1/2 c low fat ricotta.
1 pkt splenda
______________________________________
Banana/or Vanilla Ricotta - Phase 1
Banana Extract or
Vanilla extract
1/2 c low fat ricotta
1 pkt splenda
______________________________________
Mocha Ricotta Creme - Phase 1
1/2 cup part-skim ricotta creme
1/2 tsp unsweetened cocoa powder
1/4 tsp vanilla extract
1 pkg sugar substitute
Dash of espresso powder
5 mini chocolate chips
Mix together the ricotta, cocoa powder, vanilla,
& sugar substitute in a dessert bowl. Serve chilled with a dusting of
espresso powder & sprinkled with the mini chocolate chips.
**Only the mini choc chips need a calorie count from
the 75 calories per day.
Serves 1.
______________________________________
Cocoa Ricotta Dessert - Phase 1
1/2 cup ricotta
1 tsp cocoa powder
2-3 packets of splenda
1/4 tsp vanilla

[KellBell1234]

Again, I copied this from this forum under SouthBeach (other plans)

South Beach Peanut Butter Cookies

--------------------------------------------------------------------------------

Peanut Butter Cookies - All Phases

1 egg
1 cup of natural peanut butter (tons less sugar!)
1 cup of granulated Splenda
1 tsp vanilla

Mix together very well, and drop teaspoon sized balls on a greased cookie sheet. (The smaller you make them, the more you get!) Bake at 325 for about 10 minutes.

You should keep these in the fridge, as they can get crumbley.

[KellBell1234]

another one

'Peanut Butter Cup' - All Phases 1-3
Serves 1

Ingredients:
1 no sugar added, fudgsicle
1 tablespoon natural peanut butter
1-2 tablespoons light frozen whipped topping

Instructions:
Scrape the fudgsicle off the stick (microwaving it for about 15 seconds helps). Then stir in the natural peanut butter and the light whipped topping. Mix together and enjoy.

I put mine in the freezer for about 10-15 minutes. Try this if you're craving a dessert, it's like eating sinful ice cream.

Count the calories in your sf/ff fudgsicle and light whipped topping, they are to be considered in the 75 calories per day sweet treats. The peanut butter is considered a nut/nut butter serving.

[Judynyc]

From the SBD Daily Dish:

A Phase 1 Treat for Your Thanksgiving Feast

If you're following the South Beach Diet®, you know there will be plenty of good foods — like lean turkey meat and roasted or steamed vegetables — to choose from at the Thanksgiving table. You can also enjoy your traditional holiday favorites — but with a twist. For example, try Surprise South Beach Diet® Mashed "Potatoes." Made from pureed cauliflower, they taste like the real thing (as the name implies). Remember, the South Beach Diet® lifestyle, is about choosing delicious, nutrient-dense foods that satisfy your appetite while keeping cravings at bay — so these fit right in.

Below is the original recipe, but feel free to get creative. Like potatoes, cauliflower is great for taking on flavors, so try vamping up this South Beach Diet® staple — and create a sensational holiday side dish — with the addition of roasted garlic, horseradish, or a touch of chipotle peppers.



Surprise South Beach Diet® Mashed Potatoes

Phase 1

Serves 2

Ingredients
2 cups cauliflower florets
1/2 ounce butter-flavored spray
1/2 ounce fat-free half-and-half
Pinch salt
Pinch freshly ground black pepper

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

Nutritional Information:
81 calories
6 g total fat (2 g sat)
4 mg cholesterol
5 g carbohydrate
2 g protein
3 g fiber
82 mg sodium


http://www.southbeachdiet.com/publi...dd_20061117.asp

[SnowWhite]

Originally Posted by Judynyc

Your welcome!
I'm going to keep bringing veggie recipes here as I see way too much bread and muffin stuff happening for phase I users. Veggies need to be a very large part of our menus on SB.

Veggies are what enables me to keep it all off!!

That sounds great! I hope I didn't give anyone the impression that I'm only a meat & bean eater Gosh we eat veggies in true abundance (my latest grocery bill can vouch for that ). My excitement with the beans is due to it being a whole new experience/experiment for me. I had never heard of the bean cakes/cookies/muffins. etc, til now..and let me tell you - It's been a saving grace for myself AND the entire family! Who'd a thunk it! A bean could be so versatile I too need to begin to write down my veggie recipes. I should have written the caulirice recipe I made last night

Thanks again!

[SnowWhite]

Originally Posted by LoraJR72

Snow White,

I wonder if you might have the delicious Phase I recipe of the dressing. My friend lost my copy. Oh, and the ricotta dessert as well. I know it involved unsweetened cocoa, 1 packet of splenda, not sure of the rest.

TIA!

Lora

I'm not sure if I know what you're talking about The dressing I made is really labeled as SnowWhite's Fall Sage Bread (1st page of this thread). Is that the one you wanted?

HTH

[LoraJR72]

Originally Posted by SnowWhite

I'm not sure if I know what you're talking about The dressing I made is really labeled as SnowWhite's Fall Sage Bread (1st page of this thread). Is that the one you wanted?

HTH

Oops! I meant the salad dressing. I think it has lemon juice, olive oil, etc.

[SnowWhite]

ohhhhh....hmmm...it wasn't my recipe...maybe one of the gals here will know