South Beach Diet Recipes (Phase 1 ONLY)

[theislandgirl]

Originally Posted by 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

These look very interesting, Judy. Maybe I'm missing it but I'm looking for the serving size that the nutritional info belongs to (and thanks for posting that). Is it 1 Tbsp serving size for each of these?

[Judynyc]

Originally Posted by theislandgirl

These look very interesting, Judy. Maybe I'm missing it but I'm looking for the serving size that the nutritional info belongs to (and thanks for posting that). Is it 1 Tbsp serving size for each of these?

Yes, it'd be 1 or 2 tbsp per serving.

I just brought the whole Daily Dish...this is exactly how it came to me.

Maybe if I paid more attention to detail, I'd get my weight down further....its just not that important to me now.

[LoraJR72]

Thanks Kellbell for the Ricotta recipes! Once in a while I like a sweet that isn't sinful!

[Judynyc]

From the SBD Daily Dish:

Chicken Adobo Kebabs (Phase 1)
Makes 2 servings
Ingredients
1 1/2 tablespoons fresh lemon juice, divided
1 clove garlic, peeled and minced
1 teaspoon dried oregano
1/2 teaspoon paprika
1/2 teaspoon salt
1/4 teaspoon ground cumin
1/4 teaspoon ground cinnamon
1/4 teaspoon freshly ground black pepper
8 ounces boneless, skinless chicken breasts, trimmed and cut into 1 1/2-inch cubes
1 teaspoon extra-virgin olive oil
1/2 red onion, peeled, quartered, and separated into layers
Lemon wedges
Instructions
Prepare a charcoal fire or preheat a gas grill.
In a medium bowl, blend 1/2 tablespoon lemon juice, garlic, oregano, paprika, salt, cumin, cinnamon, and pepper. Add chicken and toss to coat. Cover with plastic wrap and marinate in the refrigerator for 20 minutes.
In a small bowl, mix remaining 1 tablespoon lemon juice and oil. Set aside.
Thread chicken and onion pieces alternately onto 4 or 8 skewers.
Using a long-handled barbecue brush, coat the grill rack lightly with oil. Grill kebabs, turning occasionally, until browned and cooked through, 6 to 7 minutes, basting with reserved lemon-oil mixture on cooked side only. Serve immediately, with lemon wedges.
Recipe reprinted with permission of EatingWell, Where Good Taste Meets Good Health.
Nutritional information
163 calories
4 g total fat (0.7 g sat)
66 mg cholesterol
4 g carbohydrate
27 g protein
1 g fiber
657 mg sodium

[SnowWhite]

Quick & Easy Mexican Chicken Soup
Submitted by: SnowWhite

This tastes just like the soup my Mom use to make! Wonderful and comforting even WITHOUT the potatoes & carrots!

2 T. olive oil
2 c. chopped white onion
1 T. minced garlic
4 bouillon cubes
6 c. water
4 c. cooked chicken
1 & ½ c. sliced yellow squash
1 & ½ c. sliced zucchini
4 c. chopped cabbage
1 & ½ c. chopped celery hearts (with leaves)
2 tsp. ground cumin
½ tsp. ground black pepper
½ c. chopped cilantro
Juice of 1 lime

Optional garnish
Mexican cheese blend
Lime wedges
Pickled jalapeno slices or red pepper flakes


In a large soup pot, sautee the onions and garlic in olive oil over medium heat until tender. Increase heat to “high” and add the 6 cups of water. Once water is boiling reduce heat back to medium and add the 4 bouillon cubes. Stir until the cubes dissolve. Add the chicken, squash, zucchini, celery, cabbage, cumin, black pepper and cilantro. Simmer (covered) for about 25 minutes. Turn off flame and add the juice of 1 lime. Serve with garnishes such as a blend of Mexican cheeses, sliced avocado, lime wedges, pickled jalapeno slices (or red pepper flakes).

Enjoy!

[Judynyc]

From the SBD Daily Dish:

Jicama, Tomato, and Black-Bean Salad (Phase 1)
Makes 2 (1-cup) servings
Description
Jicama, a delightfully crunchy Mexican root vegetable, is often eaten raw in salads and slaws. Tossed with a zesty lime dressing and mixed with beans and juicy tomatoes, it makes an easy, irresistible salad that's perfect with anything from the grill. Prepare a double batch and take it along to your next potluck — just be ready to share the recipe!
Prep time:15 minutes
Ingredients
1 1/2 tablespoons fresh lime juice
1/2 garlic clove, minced
1/4 teaspoon ground cumin
1 1/2 tablespoons extra-virgin olive oil
1/2 can (15-ounce) black beans, rinsed and drained
1/2 small jicama, peeled and chopped
1 plum tomato, chopped
1 1/2 tablespoons diced red onion
1/8 cup chopped fresh cilantro
Salt and freshly ground black pepper
Instructions
Whisk together lime juice, garlic, and cumin in a large mixing bowl; slowly whisk in oil. Add beans, jicama, tomato, onion, and cilantro. Toss to combine, season with salt and pepper, and serve.
This recipe is reprinted with permission from The South Beach Diet Quick & Easy Cookbook. For information on the book, click here.
Nutritional Information
190 calories
11 g total fat (1.5 g sat)
22 g carbohydrate
4 g protein
9 g fiber
400 mg sodium

[lisabinil]

Chicken Mole Serves 2

1 1/4 pounds chicken breast tenders
Salt
Ground black pepper
1/2 large onion, chopped
1/2 large green bell pepper, cored, seeded, and chopped
1/2 cloves garlic, minced
1 tablespoon chili powder
1/4 teaspoon ground cinnamon
1/4 teaspoon ground cloves
1/2 can (7 1/4 ounces) diced tomatoes
1 tablespoon unsweetened natural peanut butter
1 tablespoon unsweetened cocoa powder
1 scallion, chopped

Instructions
Sprinkle the chicken with salt and black pepper. Heat a large nonstick skillet coated with olive oil cooking spray over medium-high heat. Add the chicken and cook for 8 minutes, turning once, or until browned on both sides. Remove the chicken to a large plate.

Add the onion, bell pepper, and garlic to the skillet and cook for 3 minutes, or until the onion becomes translucent. Stir in the chili powder, cinnamon, and cloves and cook for 1 minute. Return the chicken to the skillet. Add the tomatoes (with juice), peanut butter, and cocoa powder and bring to a boil. Cover and simmer, stirring every few minutes, for 25 minutes, turning once, or until the chicken is no longer pink. Garnish with the scallions.


Nutritional Information:
431 calories
10 total fat (2 g sat, 8 g mono)
164 mg cholesterol
17 g carbohydrate
70 g protein
6 g fiber
398 mg sodium

[tinatina]

super easy chili

1-2 lean ground beef (or ground chicken, turkey)
green pepper
onion
4 15 oz cans mexican chili beans
2 15 oz cans of tomatos with jalepeons
1 can tomato sause

brown the ground beef, green pepper, and onion everything is done. I don't measure the green pepper or onion I just toss it in. Add everything else stir. Heat until hot. Viola! Done!

My family loves this.

[Judynyc]

From the SBD Daily Dish:

The Best Way to Start Your Day
It's often said that breakfast is the most important meal of the day. That's because skipping your morning meal can lead to a dip in blood sugar that may cause cravings for unhealthy, refined foods. This creates a cycle that can lead to overeating and thus impede your weight-loss efforts. Instead, start your day with one of these nutritious, irresistible meals. Not only will it keep you satisfied and stabilize your blood sugar, but research shows that a morning meal can increase energy as well as improve work and school performance.


Sausage and cheese cups phase I
These egg "muffins" make a hearty breakfast that can be eaten on the run. Make them ahead and warm them in the microwave for a fast and slimming breakfast treat.
Makes 6 cups
Ingredients
4 ounces turkey sausage or crumbled turkey bacon
1/2 green bell pepper, chopped
1/4 onion, chopped
5 large eggs
1 can (12 ounces) sliced mushrooms, drained
1/2 cup (2 ounces) shredded, reduced-fat cheddar cheese
Instructions
Preheat the oven to 350°F. Coat a 6-cup nonstick muffin pan with cooking spray, or line with paper baking cups.
In a medium nonstick skillet over medium-high heat, cook the sausage, pepper, and onion for 5 minutes or until the sausage is no longer pink. Spoon the mixture into a bowl and let cool slightly. Stir in the eggs and mushrooms. Evenly divide the mixture among the prepared muffin cups. Sprinkle with the cheese.
Bake for 20 minutes or until the egg is set.
Recipe reprinted with permission from The South Beach Diet Cookbook. Click here to pick up your copy of the book today.
Nutritional information
140 calories
9 g total fat (3 g sat)
195 mg cholesterol
4 g carbohydrate
12 g protein
1 g fiber
400 mg sodium

[Judynyc]

From today's SBD Daily Dish:

Two Ways to Taste Curry
Though curry, a blend of many spices, is considered pan-Asian, it originated in India. Curry powder is used widely in savory dishes throughout India and Southeast Asia to season meats, fish, vegetables, and even fruit. Enjoy the piquant flavor of curry at your next meal with one of these delicious dishes.
Indian Vegetable Curry (Phase 1)
Curried Brown Rice With Mushrooms and Peas (Phase 2)

Indian Vegetable Curry (Phase 1)
Makes 4 servings
Description
This tasty Indian-style curry has a delicious tomato-and-yogurt-based sauce. Enjoy it with brown rice on Phase 2 or 3. For a variation, add chopped fresh spinach or arugula during the last 5 minutes of cooking.
Prep time: 20 minutes
Start to finish: 35 minutes
Ingredients
4 garlic cloves, peeled
1 (2-inch) piece fresh ginger
1 tablespoon extra-virgin olive oil
1 small red onion, finely chopped
11⁄2 teaspoons curry powder
3⁄4 teaspoon cumin seeds
1⁄8 teaspoon cayenne
11⁄4 cups canned diced tomatoes
1 cup low-fat or nonfat plain yogurt
1⁄4 teaspoon salt
11⁄2 cups small cauliflower florets
4 ounces green beans, trimmed and cut into 1" pieces
1 cup canned chickpeas, rinsed and drained
1⁄3 cup water
1 medium zucchini, cut into 1⁄4" cubes
1⁄4 cup finely chopped fresh cilantro
Instructions
In a food processor, combine garlic and ginger; pulse until finely chopped.
In a medium saucepan, heat oil over medium-high heat. Add garlic mixture, onion, curry powder, cumin seeds, and cayenne; stir well. Reduce the heat to medium-low and cook, stirring frequently, until onion is softened, about 5 minutes.
Add tomatoes, 3⁄4 cup of the yogurt, and salt; stir to combine. Add cauliflower, bring to a gentle simmer, and cook for 10 minutes. Add green beans, chickpeas, and water; cover and simmer for 10 minutes more. Add zucchini and continue to cook, covered, until vegetables are tender, about 8 minutes more.
Spoon curry into 4 bowls and season lightly with additional salt, if desired. Top with remaining yogurt and sprinkle with cilantro. Serve warm.
Nutritional information
200 calories
5 g total fat (1 g sat)
32 g carbohydrate
9 g protein
7 g fiber
490 mg sodium

[lisabinil]

This is from "The New Classics Cookbook"

Mushroom Spread

Ingredients
1 ounce dried mushrooms
2 1/2 cups boiling water
1/2 cup brown lentils, picked over and rinsed
1 large onion, finely chopped
8 ounces button mushrooms, finely chopped
4 cloves garlic, chopped
1/2 teaspoon dried thyme leaves
1/4 cup finely chopped toasted walnuts
1/4 teaspoon salt
2 tablespoons chopped fresh parsley

Directions
1. In a small bowl, combine the dried mushrooms and water. Let stand for 15 minutes. 2. Line a fine sieve with a coffee filter or paper towels. Set over a medium saucepan. Pour the mushroom liquid through the sieve. Set the mushrooms aside. Add the lentils to the pan.Bring to a boil over high heat. Reduce the heat to medium-low. Cover the pan and simmer, stirring occasionally, for 20 minutes, or until tender and all the liquid has been absorbed. 3. Meanwhile, coat a medium nonstick skillet with nonstick spray. Set over medium heat. Add the onion, button mushrooms, reconstituted mushrooms, garlic, and thyme. Cook, stirring occasionally, for 18 to 20 minutes, or until golden brown and very soft. 4. Transfer the lentils to a food processor. Puree until smooth. Add the mushroom mixture, walnuts, and salt. Pulse briefly just until combined. 5. Spoon into a serving bowl. Sprinkle with the parsley.

Nutritional Facts per serving
CALORIES 47.6 CAL
FAT 1.4 G
SATURATED FAT 0.1 G
CHOLESTEROL 0 MG
SODIUM 40 MG
CARBOHYDRATES 6.4 G
TOTAL SUGARS 0.9 G
DIETARY FIBER 2.6 G
PROTEIN 3 G

[Judynyc]

Originally Posted by lisabinil

This is from "The New Classics Cookbook"

Mushroom Spread

Ingredients
1 ounce dried mushrooms
2 1/2 cups boiling water
1/2 cup brown lentils, picked over and rinsed
1 large onion, finely chopped
8 ounces button mushrooms, finely chopped
4 cloves garlic, chopped
1/2 teaspoon dried thyme leaves
1/4 cup finely chopped toasted walnuts
1/4 teaspoon salt
2 tablespoons chopped fresh parsley

Directions
1. In a small bowl, combine the dried mushrooms and water. Let stand for 15 minutes. 2. Line a fine sieve with a coffee filter or paper towels. Set over a medium saucepan. Pour the mushroom liquid through the sieve. Set the mushrooms aside. Add the lentils to the pan.Bring to a boil over high heat. Reduce the heat to medium-low. Cover the pan and simmer, stirring occasionally, for 20 minutes, or until tender and all the liquid has been absorbed. 3. Meanwhile, coat a medium nonstick skillet with nonstick spray. Set over medium heat. Add the onion, button mushrooms, reconstituted mushrooms, garlic, and thyme. Cook, stirring occasionally, for 18 to 20 minutes, or until golden brown and very soft. 4. Transfer the lentils to a food processor. Puree until smooth. Add the mushroom mixture, walnuts, and salt. Pulse briefly just until combined. 5. Spoon into a serving bowl. Sprinkle with the parsley.

Nutritional Facts per serving
CALORIES 47.6 CAL
FAT 1.4 G
SATURATED FAT 0.1 G
CHOLESTEROL 0 MG
SODIUM 40 MG
CARBOHYDRATES 6.4 G
TOTAL SUGARS 0.9 G
DIETARY FIBER 2.6 G
PROTEIN 3 G

This sounds really good Lisa! Thank you!
I hate to have to ask this but what is a serving size of this spread or, how many servings does this recipe make?

[Judynyc]

From today's SBD Daily Dish:


Fall is upon us, and with the weather cooling off it's a great time to curl up with a hot bowl of South Beach Diet–friendly soup. Brimming with vegetables, beans, and savory broth, these fiber-rich, flavorful soups will keep you warm and satisfied long after the last spoonful.
Soupe au Pistou (Phase 1)

Makes 8 servings
Ingredients
Soup
2 tablespoons extra-virgin olive oil
3 leeks (white and pale-green parts only), thinly sliced
3 medium garlic cloves, minced
Salt and black pepper
1 large can (48 ounces) reduced-sodium chicken broth
1 can (15 1/2 – 19 ounces) white or cannellini beans, drained and rinsed
1 can (14 1/2 ounces) diced tomatoes
2 medium zucchini, quartered lengthwise and sliced
1 medium yellow squash, quartered
1 dried bay leaf
1/2 teaspoon dried thyme or 1 teaspoon fresh thyme
1/2 pound green beans, cut into 1" pieces (about 1 1/2 cups)
Pistou
3 medium garlic cloves, halved
3 cups packed fresh basil leaves (2 1/2 ounces, from 2 medium bunches)
1/2 teaspoon salt
5 tablespoons olive oil
1/2 cup grated Parmesan cheese
Instructions
Warm oil in large stockpot or Dutch oven over medium-high heat. Add leeks; cook about 3 minutes, until softened, stirring. Add garlic; cook 30 seconds more, stirring. Season with salt and pepper. Stir in next 7 ingredients. Bring to a boil; reduce heat and simmer 20 minutes; uncovered. Add green beans to pot; simmer 6–8 minutes longer, until tender. Meanwhile, make pistou: In a blender or food processor, process garlic until finely chopped. Add basil and salt; process until basil is finely chopped. Scrape down sides of bowl. With the machine running, gradually pour in oil. Add cheese; process to blend. Ladle hot soup into serving bowls. Swirl 1 tablespoon pistou into each bowl.
Make-Ahead Tip
Soup can be made 1 day ahead; pistou can be made 2 days ahead. Refrigerate both, tightly covered. Add pistou after heating soup.
Nutritional information
159 calories
12 g total fat (2.6 g sat)
5 mg cholesterol
8 g carbohydrate
7 g protein
1 g fiber
377 mg sodium

[lisabinil]

For the Mushroom Spread it is 16 servings. I made this last Thanksgiving and it was a hit with everyone. Also good for Super Bowl Sunday spreads.

[tinatina]

Originally Posted by kmh123

Creamed Spinach
1 box frozen chopped spinach, 1-2 pieces of cooked turkey bacon
T or more chopped red onion (or shallots)
1 small clove garlic
2 T half n half
2 wedges Laughing Cow Light cheese (I used French Onion because that's my fave flavor)
Salt
Pepper
Nutmeg...secret ingredient
Thaw frozen chopped spinach and drain well. In a nonstick skillet, I sprayed w/ Pam then less than a tablespoon of olive oil I sauteed the onions and garlic until tender. Add the thawed, drained spinach plus 2 wedges of Laughing Cow broken up into small pieces. Add enough half n half to create desired consistency. Add Salt, pepper and ground nutmeg. I kept adding the nutmeg until I could detect it's presence...perhaps a teaspoon or 2
Serves 2 nicely.

.

[tinatina]

Originally Posted by wiz

Jamaican Jerk Sauce Good for all Phases!

2/3 cup chopped green onion (I grow fresh chives in my garden, so I often subsitute them instead)
3 TB olive oil
3 TB low-salt soy sauce
1 TB dried thyme
1 TB chili powder
1 tsp dried ginger
1 tsp fresh ground pepper
1/3 tsp ground nutmeg
1/2 teas ground allspice

(This makes enough sauce for about 1.5 lbs of chicken, maybe even more. I realize it looks like a lot of ingredients, but don't stress over it. Use the herbs you have, skip what you don't have. It will taste fine regardless )

The easiest way to do this in a blender, although you can certainly do it in a bowl as well. Add all ingredients, except the green onions, into the blender and mix until smooth. Add green onions and blend until onions are chopped finely but still visible. (In other words, you want to see bits of green in the sauce.)

Pour over chicken or pork, marinate overnight and grill (or broil.)

.

[Judynyc]

From todays SBD Daily Dish:
Chinese Broccoli phase I
Makes 2 (1-cup) servings
Description
Ordinary broccoli springs to life with this garlicky lemon-soy dressing. Serve it with any Asian-flavored dish or even a simple grilled chicken or shrimp skewer.
Prep time: 10 minutes
Start to finish: 8 minutes
Ingredients
1/2 tablespoon plus 1/2 teaspoon canola oil
1/2 head broccoli, cut into florets
1 tablespoon low-sodium soy sauce
1 garlic clove, minced
1 teaspoon fresh lemon juice
Instructions
Heat oil in a large wok or high-sided skillet over medium-high heat. Add broccoli and stir-fry for 2 minutes. Add soy sauce, garlic, and lemon juice; continue to stir-fry until broccoli is crisp-tender, about 5 minutes. Serve hot.
Recipe from The South Beach Diet Quick & Easy Cookbook. For information on the book, click here.
Nutritional information
80 calories
5 g total fat (0 g sat)
7 g carbohydrate
4 g protein
3 g fiber
300 mg sodium

[SnowWhite]

I made the roasted garbanzo beans today (inspired by Lisabinil's recipe ) Yum! I was thinking these might be good to pack in the kid's lunches as well as a movie munchie!

They remind me of the burnt little *almost* unpopped popcorn kernels ya get at the bottom of the popcorn bag..My faves!

My version..

Roasted Garbanzo Beans
(AKA faux half/popped popcorn kernels)

Ingredients:
1 - 15 oz can garbanzo beans. rinse, drained, and pat dry w/ paper towels.
Olive oil or nonstick spray
Any spice ya like (I used smoked paprika, garlic powder, onion powder, salt & pepper)


Directions:
Preheat oven to 400 degrees
Spray cookie sheet with nonstick
In a small bowl, toss the garbanzos with 1 T olive oil and the spices.
Spread the spiced beans onto the greased cookie sheet.
Bake @ 400 for about 18-20 minutes til they are crunchy.

[KellBell1234]

'Pe[COLOR="Black"]anut Butter Cup' - All Phases 1-3 [/COLOR]
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.

[KellBell1234]

Braised Mini Meatballs

These delicious minis hold together beautifully--without the need for bread crumbs. Dampen your hands with cold water before rolling the meatballs to prevent sticking.

1 1/2 lb extralean ground beef
2 lg eggs
1 med onion, finely chopped
1/2 c chopped fresh parsley + additional for garnish
1 tsp dried basil
3/4 tsp freshly ground black pepper

1/4 tsp salt
2 tsp extra virgin olive oil
1 c dry red wine
1/4 c unsalted tomato paste
2 c reduced-sodium beef broth
2 tsp granular sugar substitute



1. Combine beef, eggs, onion, parsley, basil, pepper, and salt in large bowl. Mix well with hands or wooden spoon. Form into 36 (1 1/4") meatballs.

2. Heat oil over medium-high heat in large nonstick skillet. Carefully add meatballs (this can be done in batches, if necessary) and brown on all sides, 5 to 7 minutes. Remove to plate and pour off any fat from skillet. Return meatballs to skillet and reduce heat to low.

3. Whisk wine and tomato paste in small bowl. Pour over meatballs. Simmer over low heat, stirring occasionally, until tomato mixture has thickened, about 10 minutes. Add broth and continue to simmer until sauce is slightly thickened, about 30 minutes. Stir in sugar substitute. Sprinkle with additional parsley just before serving. Serve warm or at room temperature.

Prep Time: 15 minutes

Cooking Time: 55 minutes

Makes 12 (3-piece) Servings

Per Serving: 120 cal, 15 g pro, 3 g carb, 4.5 g fat, 1.5 g sat fat, 70 mg chol, 0 g fiber, 132 mg sodium

South Beach Diet: Phrase 1 (From the SB Holiday Cookbook)

[KellBell1234]

Ricotta Cheesecake with Lemon Drizzle and Pine Nuts
Phase 1
3 tablespoons pine nuts
6 large eggs, separated
3/4 teaspoon cream of tartar
1/3 cup plus 1 teaspoon granular sugar substitute
2 teaspoons vanilla extract
1 (32-once) container part-skim ricotta cheese
1 teaspoon finely grated lemon zest
2 tablespoons fresh lemon juice

Position rack in middle of oven and heat oven to 275°F. Lightly coat a 9-inch springform pan with cooking spray. Spread nuts on baking sheet and toast until lightly golden, about 10 minutes. Cool. Increase oven to 325°F.
In a large metal bowl, with an electric mixer at high speed, beat egg whites until frothy, about 1 minute. Add cream of tartar and continue to beat until stiff peaks form, about 3 minutes more. Set aside.
In a separate large bowl, beat egg yolks, 1/3 cup of the sugar substitute, and vanilla for 1 minute. Add ricotta and zest, and beat on high until smooth.
Gently fold 1/3 of the whites into the yolk mixture, then add the rest of the whites and gently fold until well combined. Pour batter into pan, place pan on baking sheet, and bake until cake is golden and mostly set, about 1 hour 10 minutes. Remove cake from oven and cool on a rack for 20 minutes.
Combine lemon juice and remaining 1 teaspoon sugar substitute in a saucepan; bring to a simmer over low heat. Remove from heat and gently brush the surface of the cooled cake with 2/3 of the warm lemon mixture; drizzle the remaining mixture into the cracks. Sprinkle the top with pine nuts.
Cool cake completely, then run a knife around the edge before releasing from pan. Chill, loosely covered, for 4 hours or overnight. Serve chilled.

[KellBell1234]

Yogurt Pie - Phase 1, 2, 3

1 container (32 oz.) plain nonfat yogurt
1 pkg. (8-serving size) Any Flavor Sugar Free Low Calorie Gelatin

Mix yogurt and dry gelatin in medium microwavable bowl. Microwave on HIGH 2-1/2 minutes or until gelatin is completely dissolved, stirring after 1-1/2 minutes.

Pour into 9-inch pie plate sprayed with cooking spray. Refrigerate 3 hours or until set.

[KellBell1234]

White Chipotle-Chicken Chili
Chili is a classic cold-weather comfort food. We've created this healthy version to keep you warm this winter. And believe us, this ultra-flavorful dish tastes even better the next day, so make enough for leftovers.

White Chipotle-Chicken Chili (Phase 1)

Makes 6 servings

Description
Chipotle peppers are jalapeños that have been dried and smoked. They come canned, packed in adobo (a tomato-based sauce); you can find them in the Hispanic or ethnic-foods aisle of your market. Beware: Unless you like your chili super-hot, remove the seeds from the peppers before adding.

Ingredients
1 tablespoon extra-virgin olive oil
1 large onion, chopped
4 boneless, skinless chicken-breast halves (1 3/4 pounds), cut into 1" chunks
2 teaspoons chili powder
2 teaspoons ground cumin
Salt and black pepper
3 (14.5-ounce) cans white kidney or cannellini beans, drained (save 1/2 cup draining liquid) and rinsed
2 cups reduced-sodium chicken broth, divided
1 teaspoon canned chipotle chili, seeded and minced
1/2 cup nonfat half-and-half
Garnishes: Shredded reduced-fat Monterey Jack cheese, chopped fresh cilantro leaves

Instructions
Warm oil in a large saucepan or Dutch oven over medium-low heat. Add onion; cook 4 minutes, stirring. Push onions to one side; add chicken to skillet and sprinkle with chili powder, cumin, salt, and pepper. Cook 5 minutes, stirring.

Increase heat to medium-high. Add 2 cans of beans and draining liquid, 1 1/4 cups broth, and chipotle; bring to a simmer. Cook 10 minutes, until chicken is cooked through.

Meanwhile, combine remaining 1 can of beans and 3/4 cup broth in bowl of food processor. Puree until smooth, then add to soup in pot, along with half-and-half. Simmer a few minutes, stirring, until ingredients are warmed through and flavors incorporate. Serve hot; garnish with cheese and cilantro.

Nutritional information
360 calories
5 g total fat (1 g sat)
85 mg cholesterol
33 g carbohydrate
41 g protein
8 g fiber
671 mg sodium

[1corinthians3:16]

Wow, great recipes. Thanks!

[KellBell1234]

[COLOR="Blue"]South Beach Diet Eggnog (Phase 1)

Makes 6 servings

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

Instructions
Pour 1 1/2 cups egg substitute into a bowl. Add artificial sweetener
and mix on medium speed until light and fluffy. Gradually blend in
vanilla, evaporated skim milk, fat-free half-and-half, and brandy
extract.

Chill for 24 hours to allow flavors to blend. To serve, stir well and
sprinkle with nutmeg.

Nutritional information
181 calories
0 g fat
3 g cholesterol
22 g carbohydrate
15 g protein
0 g fiber
299 mg sodium[/COLOR]

[Wendalina]

subscribing

[faithgirl]

Does anyone have the panna cotta recipe? I think it was coffe flavored, but I left out the coffee made it with other flavors. I moved and my book is packed somewhere. Thanks!

[maggieks123]

subscribe

[SCOTTSDALEJULIE]

I hadn't seen this thread thanks for bumping