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Old 07-17-2005, 12:26 PM   #61
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Becca's Fabulous Stuffed Green Peppers!!

These are sooooo good! Yummm-o!

4 Green Peppers
1 pound of 85% or 90% lean Ground Beef
1 24 oz jar of thick and chunky Salsa, mild
2 cloves of fresh Garlic, chopped
1 Tablespoon chopped fresh Chives
1 Tablespoon fresh chopped Parsley
1 Egg
1/4 cup Grated Parmesan Cheese
Salt and Pepper to taste

Preheat your oven to 350 degrees. Cut off the tops of the peppers and clean out the inside. Bring a large pan of water to boil, and then add the peppers to blanche. Blanche peppers for 5 minutes. Drain and set aside. Combine Hamburger, Egg, Chopped Garlic, Chopped Parsley, Chopped Chives, Parmesan Cheese, Salt and Pepper to taste and 1/4 Cup of the Salsa. Mix well with hands. Spray baking dish with non-stick cooking spray and place the 4 peppers in it. Spoon meat mixture into the peppers dividing equally. Pour remainder of the Salsa over the peppers and cover with foil and bake in oven for 50 minutes. Take off the foil and bake for an additional 10 minutes, making baking time a total of 1 hour. Sprinkle Parmesan cheese on top of Stuffed Peppers before serving!

Makes 4 servings
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Last edited by becca300; 07-17-2005 at 12:45 PM..
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Old 07-18-2005, 11:45 AM   #62
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Breakfast Ideas

Annies Low carb no flour pancakes
List of Ingredients
6 egg whites
1/2 cup oatmeal
1/2 cup cottage cheese
could add blueberries or fruit if you want but makes for higher carbs.

Recipe
Blend all these in blender - I just use a mixer ( no blender in my house) I add one packet of splenda... Then put on giddle I use olive oil so they don't stick.. and you have high protein pancakes.. then I found low carb sugar free syrup.. Is called Vermont Sugar free low calorie syrup and made with splenda.. and only 4 grams of carbs per 1/4 cup... I am in heaven as I can't eat wheat or flour... They are great..
Number of Servings: makes about 8 med pancakes
Carbs per serving : total carbs is 40. from oatmeal and cottage cheese. so about 5 carbs per pancake
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Cinnanmon Apple Crepe
2 Egg Whites (I use Just Whites)
2 T. Fat Free Cottage cheese
2 T. Unsweetened Applesauce (I used unsweetened Grannysmith Applesauce)

1 T. Crushed Walnuts
1 t. Cinnamon
Sugar Free Syrup (Optional)

How To Prepare: Coat an 8" skillet on with butter flavored Pam. Mix cottage cheese, applesauce, cinnamon, and walnuts in a processor until smooth. Heat Egg whites over med. heat until set. Put mixture into center of eggs and flip the two ends of eggs over the center. Flip. Serve with a drizzle of syrup. MMMMMMM
__________________________________________________ _______________

Mock Cinnabon
(Cottage Cheese with Cinnamon and Toasted Pecans)

1/2 cup low-fat Cottage Cheese
1 packet Splenda or Stevia
Cinnamon (to taste)
7 pecan halves, toasted (remember to count as part of nut allowance for the day)

Mix cottage cheese and Splenda. Sprinkle cinnamon on top, place pecan halves on top, and sprinkle with more cinnamon if desired.
Note: This makes a good breakfast choice for those who like something sweet in the morning.

__________________________________________________ _______________

Mock Grits:
1/2 C ricotta
1 egg
shredded cheese
garlic powder
salt
butter

cook as you would the oatmeal
(Mix, cook in micro 3 minutes. This smells wonderful! The cooked egg within the cheese gives the texture somewhat of oatmeal)

__________________________________________________ _______________

Mock Oatmeal:

1/2 C. Ricotta
1 pkt splenda
1 egg
1 cap maple flavoring

Mix, cook in micro 3 minutes. This smells wonderful! The cooked egg within the cheese gives the texture somewhat of oatmeal.
__________________________________________________ _______________

Oatmeal Pancake Phase 2
2 cup old-fashioned oatmeal
1/4 cup low-fat cottage cheese (or tofu)
4 egg whites
1 teaspoon vanilla extract
1/4 teaspoon cinnamon
1/4 teaspoon nutmeg

1 Process the oatmeal, cottage cheese, egg whites, vanilla
extract, cinnamon, and nutmeg in a blender until smooth.
2 Spray a nonstick skillet with cooking spray. Add the batter and cook over medium heat until both sides are lightly browned
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Old 07-18-2005, 08:34 PM   #63
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Broiled Tilapia Parmesan - serves 4
All phases

1 lb. tilapia fillets
1/4 c. parmesan cheese
2 Tablespoons butter softened (I know this compromises fat content but is well worth it!)
1 Tablespoon + 1 1/2 tsp. mayo
1 Tablespoon fresh lemon juice
1/8 tsp. dried basil
1/8 tsp. ground black pepper
1/8 tsp. onion powder
1/8 tsp. celery salt

Preheat broiler and grease a broiling pan or line one with foil. In a small bowl, mix the parmesan cheese, butter, mayo, and lemon juice. Season this mix with the basil, pepper, onion powder, and celery salt. Mix well and set aside.

Arrange the fillets in a single layer on the pan. Broil a few inches from the heat for 2 minutes (time carefully!) Flip fillets over and broil for 2 more minutes. Remove fish from oven and cover with the mixture over the top of the fish. Broil for an additional 2 minutes until the topping is brown and the fish flakes easily with a fork. Do not over cook fish.

This is a great recipe that I have tried!

Last edited by ljk1982; 07-18-2005 at 08:39 PM..
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Old 07-18-2005, 08:38 PM   #64
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Greek Salad Dressing - 6 servings
All phases

1/4 c. + 2 tsp. olive oil
3/4 tsp. garlic powder
3/4 tsp. dried oregano
3/4 tsp. dried basil
1/2 tsp. pepper
1/2 tsp. salt
1/2 tsp. onion powder
1/2 tsp. dijon mustard
1/3 c. + 1 Tablespoon red wine vinegar

In a screw top bottle or container, mix all ingredients except the vinegar. Then add vinegar and mix vigorously until well blended. Store tightly at room temperature.

This makes a great dressing for a house or Italian salad!
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Old 07-18-2005, 08:47 PM   #65
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~From the South Beach Cookbook~

"Fried" Green Tomatoes - Phase 2

You don't have to be from the South to appreciate this traditional Southern recipe, and these tomatoes aren't fried in the traditional sense of the dish. They're saut'eed in a little bit of canola oil. Enjoy these as a side dish, or whip up a batch to have "just because."

1/2 cup whole wheat flour
1/2 cup finely chopped pecans
1 1/2 teaspoons ground black pepper
6 large green tomatoes, cut into 1/2" slices
2 tablespoons canola oil
1 tablespoon chopped fresh basil or 1/4 teaspoon dried

In a shallow bowl, combine the flour, pecans, and pepper. Dip the tomatoes into the mixture, turning to coat both sides.

Heat the oil in a large, heavy skillet over medium-high heat. Working in batches, add the tomatoes in a single layer. Reduce the heat to low and cook slowly until they are brown on one side. Turn the tomatoes carefully and cook until the inside is tender and the second side is brown. Remove each slice as it is finished and place on a warm serving dish. Repeat to cook all the tomatoes.

Pour the pan drippings over the tomatoes and sprinkle with the basil.

Makes 6 servings
Nutrition at a glance
Per serving: 190 calories, 12g fat, 1 g saturated fat, 5 g protein, 18 g carbohydrate, 4 g dietary fiber, 0 mg cholesterol, 25 mg sodium

******************************
Cheesy Baked Artichokes - Phase 1

Artichokes baked gratin-style are creamy and delicious. Using the frozen hearts makes this recipe a breeze to prepare

2 packages (9 ounces each) frozen artichoke hearts
1 tablespoon lemon juice
3 tablespoons ground pecans
2 tablespoons grated Parmesan cheese
1 teaspoon dried Italian seasoning, crushed
1 clove garlic, minced
1 teaspoon extra virgin olive oil

Preheat the oven to 375 degrees F. Coat a 9" glass pie plate with cooking spray.

Place the artichokes in a colander and rinse well with cold water to separate. Drain well, then pat dry with paper towels. Place in the prepared pie plate and sprinkle with the lemon juice.

In a small bowl, combine the pecans, cheese, Italian seasoning, garlic, and oil. Sprinkle the mixture evenly over the artichokes.

Bake for 15 minutes, or until topping is golden.

Makes 4 servings
Nutrition at a glance
Per serving: 110 calories, 6 g fat, 1 g. saturated fat, 5 g. protein, 12 g. carbohydrate, 8 g. dietary fiber, 0 mg cholesterol, 170 mg. sodium.

*****************************
Spiced Pickled Eggs - Phase 1

Planning a picnic? A long car ride? A summer day by the pool? Or maybe you just want something to go in your salad. For all those occasions and more, these eggs may just be what you're looking for.

12 large eggs
2 cups white vinegar
1 medium onion, sliced and separated into rings
2 tablespoons sugar substitute
1 1/2 teaspoons pickling spice
1 teaspoon salt

Carefully place the eggs in a large pot. Fill the pot with water until the eggs are completely covered with about 1" of extra water. Bring water to a boil over high heat. Turn off the heat. Cover and let stand on the burner for 18 minutes. Remove the pan from the stovetop, and run cold water into the pot until all the water is cool. Remove the eggs from the pan and refrigerate until cool.

Peel the eggs, place loosely in a large pickling jar, and set aside. In a large saucepan, combine the vinegar, onion, sugar substitute, pickling spice, and salt. Bring to a boil over high heat. Reduce the heat to low heat and simmer for 5 minutes. Pour the hot mixture over the eggs, then seal with an airtight lid. Refrigerate the eggs until serving.

Makes 12 eggs
Nutrition at a glance
Per egg: 80 calories, 5 g. fat, 1 1/2 g. saturated fat, 6 g. protein, 2 g. carbohydrate, 0 g. dietary fiber, 215 mg. cholesterol, 130 mg. sodium
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Old 07-18-2005, 09:42 PM   #66
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Coleslaw - All Phases

Coleslaw - all phases

10 oz pkg angel hair (it's just very thin shreds) shredded cabbage
with a little salt sprinkled over it;
pkg sweet 'n low;
1/2 t celery seeds;
chopped onion as desired, I
use about 1/2 of a medium one;
and about 1/4 c mayo.

Mix everything together and refrigerate.

Be sure to use the small amount of salt, I find that causes the cabbage to sort of wilt and give off a little natural juice which makes the small amount of mayo work when mixed before serving.

It's so good, you might want to double it, sometimes it's a welcome change from salads.
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Old 07-19-2005, 01:28 PM   #67
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Snow Cones/Slushes
All phases

Recently, I bought a snowcone maker made by Rival...other companies also make these. They make great crushed ice from ice cubes.

For a great sugar-free snow cone/slushy topping, I used a packet of sugar-free Kool-aid...any flavor works. Instead of diluting it as recommended on the package, I only diluted it with 1 pint of water making it much stronger than normal. This makes a great topping for those snow cones/slushes and a cool summer treat with few calories.
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Old 07-25-2005, 12:08 PM   #68
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Green Chili-Cheese Casserole
Four servings. From http://brunch.allrecipes.com: Makes a wonderful brunch or lunch dish, but could also make for a quick supper.

2 (4 ounce) cans chopped or whole green chili peppers, drained
1 1/2 cups low fat shredded cheddar cheese, divided
1/3 cup milk (nonfat or 1%, or use fat free half and half)
4 eggs, lightly beaten
Salt and pepper to taste

Preheat oven to 350 degrees F. Grease an 8x12 inch baking dish.
Line the bottom of dish with green chiles. Sprinkle with 1/2 cup shredded cheese. Repeat layers twice more. In a medium bowl, whisk together milk and eggs. Season with salt and pepper. Pour egg mixture over chiles and cheese.

Bake in preheated oven for 25 to 30 minutes, or until filling is set. Let stand 5 to 10 minutes before serving.
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Old 07-28-2005, 09:28 AM   #69
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Cream of Broccoli Soup - All phases

This sounds like a recipe we can enjoy! Found it out on the web and had it stashed in my puter low carb recipes. Good idea on adding the cheese, etc in with individual servings. Thanks to the cook!
*****************************

I've made this up as I go and I never measure when I cook. Please feel free to change any part of the recipe to your personal taste.

1 large pkg frozen broccoli (any kind)
Cover broccoli with water (just cover no more than that)
Add sodium free or low sodium chicken broth (if you can have salt use regular
broth)
Add chopped celery and onion
Add basil and red pepper

Boil till broccoli and until veggies are tender. I then take a hand held Braun mixer and puree till creamy and smooth right in the pot. Sometimes I add to the individual bowl the following: low fat cheese, sprinkle of butter buds, dollop of light sour cream, add anything you like. It's my miracle soup!

I also do this with asparagus and other vegetables. It's so easy, and I love
creamy soups. A package of mixed vegetables could yield a wonderful creamy
sauce for chicken or meatloaf.
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Old 08-02-2005, 02:58 PM   #70
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Coll's Modified Crack Slaw
*1 bag of Dole Cole Slaw Mix (I try to pick out the carrots) or Shredded Cabbage.
*2-4 tablespoons of sesame oil. The sesame oilmakes the dish so it's important to have it.
*1 1/2 -2 pnds of 95% lean ground beef
*Red Pepper Flakes.
Brown meat till it's cooked, place in strainer and tap off fat. Place meat on side. Heat up sesame oil in another pan, then add in shredded cabbage. Cook to desired tenderness then you sprinkle some red pepper flakes on top and even can add soy sauce. Very Easy.
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Old 08-05-2005, 07:38 PM   #71
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I just made the recipe above. Coll's Modified Crack Slaw and it was pretty good. I did use 1 lb of meat and it still seems like alot of beef. I am not a big beef eater to begin with. It was very good. I may make it again with some chicken and throw in some chopped peanuts (just a few). Very nice flavor. I have had sesame oil in the cupboard forever and never used it. It is delicious. Very nutty. I love spicy things also so next time I may add the red pepper to the oil as I am heating it up. Great quick recipe. I may even be able to get my husband to try it. Thanks
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Old 08-06-2005, 06:01 PM   #72
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Thanks for the tips Allison! Sounds good!
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Old 08-07-2005, 08:18 AM   #73
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That recipe was even better the next day. I am going to make some more today and maybe use lean ground chicken and/or pork with some fresh ginger and garlic mixed in. And add more of the shredded cabbage. I love it. I am hoping it will taste like the inside of a potsticker.
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Old 08-07-2005, 10:02 AM   #74
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HOMEMADE TACO SEASONING MIX - All phases

HOMEMADE TACO SEASONING MIX - All phases
2 tsp. chili powder
1 1/2 tsp. paprika
1 1/2 tsp. cumin
1/2 tsp. onion powder or
onion flakes, sometimes more
of the onion flakes
1/2 tsp. garlic salt
salt if needed
Dash cayenne or some red pepper flakes,
we like spicy.

Combine all ingredients. Use instead of 1 package taco seasoning mix. If not using entire amount, store tightly covered, in a cool dry place. Makes 3 tablespoons.

This is the basic recipe I like and use......
just dash the spices into the 1 lb of
browned lean ground beef/turkey*, and I still use the 4 oz
can of tomato sauce with no sugar added and 3/4 c water and simmer.
Just play with it, you'll find the taste you like.
No taco shells, just spoon over finely sliced lettuce.

* I find when using ground turkey, it's better if I start it off in a little beef broth as it makes for a better texture and it's easier to break up. When I do this, I don't use onion salt, just the onion flakes.

When I'm making turkey chili, I always start the meat (2 lbs here) off in a can of beef broth w onions. Then add the tomatoes and spices.
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Old 08-13-2005, 08:36 AM   #75
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Oatmeal Pancakes

I made these pancakes this morning....yummmmmmmmm!


* Exported from MasterCook *

OATMEAL BLUEBERRY PANCAKES
"2 points a serving"


Recipe By (Nita Crabb & Vickilynn Haycraft)
Serving Size : 18 Preparation Time :0:00


Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups rolled oats
2 cups skim milk -- *see Note
2 Tablespoons apple cider vinegar -- or lemon juice
2 large eggs
1 Tablespoon maple syrup -- pure - Grade B
2 Tablespoons extra virgin olive oil
1/2 teaspoon vanilla
1 cup whole wheat flour
1 teaspoon baking powder
1 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon cinnamon -- optional
1 cup blueberries -- or 1 apple, peeled and sliced

Place oats in blender, whiz until a flour consistency. Place oats in a large mixing bowl. Place milk, eggs, honey, oil and vanilla in blender. Whiz until frothy and pour over oats in bowl. Let sit a little while (10 to 15 minutes).Mix flour, baking powder, baking soda and salt and stir until well mixed. Stir in blueberries and toss to coat in the dry ingredients. Add to oat/milk mixture and stir.

Cook on medium-hot griddle.


Variation for 9 x 13 pan:
While batter is setting, peel, core & slice apple and place in the bottom of a lightly oiled 9x13 baking dish (or use fresh blueberries). Add whole wheat flour, baking powder, baking soda, salt & cinnamon to oat/milk; stir until well mixed. Pour over apples and bake in a 400 degree oven for 20-22 minutes or until they test done. They will be light and springy.



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

Per Serving: 95 Calories; 3g Fat (25.4% calories from fat); 4g Protein; 14g Carbohydrate; 2g Dietary Fiber; 21mg Cholesterol; 178mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Fruit; 0 Non-Fat Milk; 1/2 Fat; 0 Other Carbohydrates.

NOTES : Can also use soymilk, buttermilk or lowfat goatmilk soured. To sour milk, add 2 Tablespoons vingar or lemon juice. Let sit about 10 minutes until soured.
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Old 08-21-2005, 08:46 AM   #76
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The Perfect Poached Egg - all phases

The Perfect Poached Egg - all phases

Start with the freshest eggs you can find; the whites will hold their shape better than those of older eggs.

Fill a 10-inch nonstick skillet or pan with about 3 inches of water, be sure to cover it and bring it to a boil. Meanwhile, for 4 eggs, crack one into each of four custard cups or small bowls.

Add 1 tablespoon plain vinegar and 1/2 teaspoon salt to the water. (Vinegar helps the eggs hold their shape; you won't taste it in the finished dish.)

When the water comes to a boil, reduce the heat to maintain a gentle but steady simmer. One at a time, lower the lip of each cup 1/2 inch below the surface of the water and let the egg slide in.

Immediately cover the pan and remove it from the heat. Immediately set a timer – 3 minutes for medium-firm yolks, 4 minutes if you like the yolks mostly set. I do 5 minutes for a soft centered firmer yolk when I'm not having bread.

As soon as the timer goes off, use a slotted spoon to remove the eggs one at a time, setting the spoon briefly on a clean towel to drain, and transfer to plates.

(If you're looking for picture-perfect eggs, trim any ragged edges with scissors.)

If you're cooking for company, you can poach the eggs the night before, undercooking them by about a minute.

Refrigerate them, uncovered, as long as 24 hours in a big bowl of cold water, and warm them as described in this recipe.

Yum, and not limited to just breakfast either, serve them on salads or lean taco meat, etc.
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Old 08-21-2005, 08:07 PM   #77
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Orginal Crackslaw recipe, from EATING FOR LIFE BOOK

Servings: 2

2 portions brown rice (about 1/2 C uncooked)
2 portions lean ground beef (about 1/2 lb)
1 TBSP toasted sesame oil
2 cloves garlic, minced
3 green onions, sliced
1 C broccoli slaw
1 C napa cabbage, shredded
1 TBSP lite soy sauce
Crushed red pepper flakes, to taste

1. Prepare brown rice according to its package directions

2. While the rice is cooking, in a medium skillet or wok, brown the ground beef over medium heat until no longer pink. Remove the beef from the skillet, drain and set aside.

3. Heat sesame oil in the skillet over med-high heat. Add garlic and green onions; stir-fry for 2 min. Add the broccoli slaw and cabbage; stir-fry for 2 min. Add rice and soy sauce, stir-fry for 2 min.

4. Return the cooked ground beef to skillet with rice and vegetable mixture and season with red pepper flakes, to taste. Stir until ingredients are well combined and heated through, about 2 minutes.

5. Divide into two portions.
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Old 08-29-2005, 03:26 PM   #78
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Rice Pudding Phase 2

Rice Pudding
Phase 2

Recipe Summary
Difficulty: Easy
Prep Time: 10 minutes
Cook Time: 15 minutes
Yield: 6 servings

2 cups cooked converted rice (can be left-over rice)
2 cups 1% milk
1 stick cinnamon
1/2 cup egg substitute
3/4 cup sugar substitute (recommended: Splenda)
1 teaspoon ground cinnamon, plus additional for garnish
1/2 cup dried fruit (apricot or slivered almonds)

In a large saucepan, stir together rice and milk. Add cinnamon stick and bring to a low simmer over medium-low heat, whisking to keep from sticking. Add egg substitute and cook until just heated through (do not let eggs cook). Whisk in the sugar substitute and continue cooking over medium-low heat until mixture is thickened, about 10 minutes. Remove pan from the heat and remove the cinnamon stick. Add ground cinnamon and stir in raisins. Ladle rice pudding into 6 custard glasses or serving cups. Sprinkle the top with a pinch of ground cinnamon, if desired. Serve warm or refrigerate until chilled and serve cold.

Nutrition Information
Nutritional Analysis per serving Calories 146
Fat 1 gram Saturated Fat 1 gram
Carbohydrates 28 grams Fiber 1 gram
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Old 08-30-2005, 09:28 AM   #79
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Fat Free - Yogurt In a Thermos - All phases

Fat Free - Yogurt In a Thermos - All phases


List of Ingredients

2 cup Milk, dry, nonfat, instant, with added vitamin A
4 cup Water
2 T Yogurt, plain, whole milk
1 pkg sweet 'n low, optional
**1/2 pkg - 1 t. plain gelatin, optional


Instructions for Preparation

Mix dry milk with the water, put in top of double boiler, add sweet'n low**. Using candy thermometer, heat mixture to 180 degrees, stir with wisk continuously. Hold it at that temp for about 10 min. Place pan in cool water, test until temperature reaches about 112 to 115 degrees, add 1 cup of mixture to 2 T. yogurt then add that mixture back into the cooled milk which should now be about 110 degrees. Immediately put in heated thermos for 4 hours..put in container and refrigerate.

**Gelatin may be added at this point if you want a thicker yogurt. I've done it with and without, both were good.


NutritionFacts per recipe calculator
per serving
makes 8 -1/2 cup servings
Amount per serving
Calories 63

Calories from fat 2

% Daily Value *
Total Fat 0.2g 0%

Saturated Fat 0.2g 1%

Cholesterol 3mg 1%

Sodium 99mg 4%

Total
Carbohydrate 9.1g 3%

Dietary Fiber 0g 0%

Protein 6.1g

Percent values are based on a 2,000 calorie per day diet. Your daily values may differ.
Additional Information
3.2% of calories from Fat
58% from Carbohydrates
38.9% from Protein
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Old 09-08-2005, 09:10 PM   #80
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Overnight Slaw (All phases) from the SBD Cookbook

Overnight Slaw (All phases)

Here's a recipe from the SBD Cookbook.
It's a delicious way to eat more fiber.

1/4 to 1/2 cup sugar substitute
1/4 cup lemon juice
1/4 cup white vinegar
1 teaspoon celery salt
1 teaspoon garlic salt
1 small head cabbage, shredded
3 ribs celery, chopped
1/2 green bell pepper, chopped
1/4 cup chopped fresh chives
1/4 cup sliced radishes

In a large bowl, whisk together the sugar substitute, lemon juice, vinegar, celery salt, and garlic salt. Add the cabbage, celery, green pepper, and chives. Toss lightly. Cover and refrigerate overnight. Add the radishes before serving.

Makes 4 Servings

Per Serving: 106 calories, 1 g fat, 0 g saturated fat, 4 g protein, 25 g carbohydrate, 5 g dietary fiber, 0 mg cholesterol, 685 mg sodium
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Old 09-09-2005, 02:45 AM   #81
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cheese cake---all phases

3 eggs,
3 blocks(8 oz each) of cream cheese( i use 2 that were 1/3 fat, and one fat free)
1/4 cup of splenda
1 tsp vanilla extract
mixed together
for the crust.. i crushed almonds and sprayed a pan with i cant believe its not butter and placed the crushed almonds in the bottom
bake at 325 for 45 mins
and let sit in frig overnight
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Old 09-11-2005, 04:35 AM   #82
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From South Beach Diet Daily Dish


Warm Chicken Salad with Pine Nuts

Looking for a tasty dish that is quick and filling? Try this Phase 1 salad — the pine nuts give this old classic a new kick!

2 servings

Ingredients
3 cups defatted, reduced-sodium chicken broth
3/4 cup balsamic vinegar
4 cloves garlic, peeled and halved
2 sprigs rosemary plus 1/2 teaspoon chopped bay leaf
2 boneless, skinless chicken breast halves (8 ounces), trimmed of fat
1 tablespoon olive oil
1 1/2 teaspoons chopped shallots
1/4 teaspoon freshly ground black pepper
Salt to taste
3 cups torn mixed salad greens, such as curly endive, escarole, spinach, Belgian endive, arugula, radicchio, and/or watercress, washed and thoroughly dried
1 medium-sized red bell pepper, roasted and cut into thin strips
1 1/2 teaspoons pine nuts, toasted
1 tablespoon chopped fresh parsley, preferably flat-leaved

Instructions
In a wide saucepan or Dutch oven, combine broth, vinegar, garlic, fresh rosemary sprigs and bay leaf. Bring to a boil, reduce heat, and simmer 5 minutes. Add chicken breasts; cover and poach gently for 10 to 15 minutes or until no longer pink inside. Transfer to a cutting board and keep warm. Boil the poaching liquid for 5 minutes, or until slightly reduced.

Strain, discard garlic, rosemary, and bay leaf, and pour 1/4 cup poaching liquid into a small bowl. Whisk in oil, shallots, and pepper. Season with salt if desired. In a large bowl, toss greens with 2 tablespoons of the oil mixture. Arrange on individual plates. Carve chicken into thin slices and arrange over greens. Garnish with red pepper and drizzle the remaining dressing over chicken and peppers. Sprinkle pine nuts, parsley, and remaining 1/2 teaspoon fresh rosemary over the chicken.

Nutritional Information:
357.1 calories
12.35 total fat (2.13 g sat)
65.77 mg cholesterol
27.83 g carbohydrate
35.82 g protein
1.97 g fiber
265.31 mg sodium

Recipe reprinted with permission of EatingWell, The Magazine of Food & Health.
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Old 09-13-2005, 01:01 PM   #83
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Shalom!

I saw Dana Carpender make this on George Stella's Low Carb TV show last week and I'm going to make this at home this evening!

Feta-Spinach Salmon Roast
Recipe courtesy Dana Carpender
Show: Low Carb and Lovin' It
Episode: Quick and Low Carb Easy Gourmet
http://www.foodnetwork.com/food/rec...6_26954,00.html

Recipe Summary
Difficulty: Easy
Prep Time: 10 minutes
Cook Time: 20 minutes
Yield: 2 servings

Ratings and Reviews
User Rating: 5 Stars


I saw something like this being sold for outrageous amounts of money in the fish case at the local grocery store, and I thought, "I can do that!"

3 ounces cream cheese, softened *(I'll use Neufchatel)
3/4 cup crumbled feta *(I'll use reduced fat feta)
2 scallions, thinly sliced, including the crisp part of the green
1/2 cup fresh spinach, chopped
3/4 pound salmon fillets, cut into 2 pieces
Olive oil

Preheat the oven to 350 F degrees.

In a bowl, combine the cream cheese and feta, mashing and stirring with a fork until well blended. Add the scallions and spinach and combine well. Spread the mixture evenly over 1 salmon fillet. (The filling will be about 3/4-inch thick.) Top with the second salmon fillet. Brush both sides with olive oil, turning over carefully with a
spatula, and place on a shallow baking pan. Bake for 20 minutes; test for doneness with a toothpick. To serve, slice carefully with a sharp, serrated knife.


Source: Weight Watchers

Cauliflower Poppers


POINTS Value | 0
Servings | 8
Preparation Time | 10 min
Cooking Time | 10 min
Level of Difficulty | Easy

snacks | The spicy taste of these tempting morsels can be addictive.
Not to worry, though. They are light enough to be eaten with abandon.


Ingredients

1 small head cauliflower
1/2 tsp ground cumin
1/2 tsp chili powder, or more to taste
1/2 tsp Kosher salt
1/2 tsp black pepper

Instructions

1. Preheat oven to 400F. Cut cauliflower florets into grape-sized
pieces. (There should be about 4 cups.) Place cauliflower in a medium
bowl; add cumin, chili powder, salt and pepper and toss well to coat.

2. Coat baking sheet with olive oil mist. Spread cauliflower on
sheet and bake until cauliflower is tender, but not mushy, stirring
halfway through, about 10 minutes. Yields about 1/2 cup per serving.
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Old 09-13-2005, 01:07 PM   #84
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Start Date: 9/12/05
Aggieland Vegetables Recipe - All Phases

Aggieland Zucchini - South Beach Diet Recipe (Phase 1)
5 or 6 med. zucchini, sliced
1 med. onion, diced
2 or 3 tomatoes, diced
1 tsp. garlic, minced
1 tsp. black pepper
8 oz. Mozzarella cheese, grated
Lightly cook zucchini in large skillet (dry no oil) on medium heat. Add onion and brown lightly. Add tomatoes, garlic, pepper. Simmer 10 minutes on low heat with lid on pan. Pour into large baking dish. Bake at 350 degrees for 10 minutes. Top with cheese and bake 10 minutes more. Serve hot from oven.

Got this from:
http://www.southbeach-diet-plan.com/..._zucchini.html
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Old 09-13-2005, 01:13 PM   #85
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Start Date: 9/12/05
Garbanzo Stir Fry - South Beach Diet Recipe (Phase 1)

Garbanzo Stir Fry - South Beach Diet Recipe (Phase 1)
2 Tablespoons Olive Oil
1 Tablespoon chopped fresh Oregano
1 Tablespoon chopped Fresh Basil
1 clove garlic crushed (I used minced and 1 teaspoon)
1 can (15 oz) garbanzo beans
1 zucchini, halved and sliced
1/2 cup sliced portabello mushrooms
1 red onion, chunked
1 red pepper sliced
1-2 plum tomatoes chopped

Directions:
1. Heat oil in large skillet over medium heat. Stir in all the spices, add the garbanzo beans and zucchini. Stir well to coat veggies with the spices. Cook covered for 10 minutes stirring occasionally.

2. Stir in mushrooms and cook until tender, stirring occasionally. Place the chopped tomato on top of the mixture. Cover and let the tomatoes steam fora few minutes, but don't let them get mushy. Serve immediately.
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Old 09-13-2005, 01:15 PM   #86
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White Bean Dip for Veggies - South Beach Diet Recipe (Phase 1)

White Bean Dip for Veggies - South Beach Diet Recipe (Phase 1)
15 oz can white beans, rinsed and drained
1 1/2 T lemon juice
1-2 T extra virgin olive oil
1 1/2 t crushed garlic
1/4 t dried oregano
1/8 t ground black pepper

2 T finely chopped black olives
2 T finely chopped parsley

1. Place first 6 ingredients in a food processor and process until smooth. Add a few teaspoons of water if the mixture seems too thick.

2. Spread the bean mixture on a shallow dish. Combine the olives and parsley in a small bowl, toss well to mix, and sprinkle over the bean dip. Serve with whole grain pita ( phase 2 only) , leaves of belgian endive, celery sticks, or veggies of your choice if on phase 1.
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Old 09-15-2005, 10:18 PM   #87
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Lentil Soup - All Phases

Lentil Soup - All Phases

6 Servings

Lentils are a staple in Middle Eastern and Indian cooking and make a thick, rich and delicious soup. They're also a good source of fiber and magnesium and the quickest legume to cook. With a salad, this soup makes a whole meal. On a cold night, a filling soup like this is perfect nourishment for warming body and soul.

Start to finish: 60 minutes

Ingredients:
1 pound lentils
1 bay leaf
3 large carrots, peeled and sliced
2 stalks celery, chopped
1 large onion, chopped
2 cups crushed tomatoes (fresh or canned)
2 tablespoons olive oil
Salt and pepper to taste
Vinegar (red wine, cider, or balsamic, optional)

Instructions:
1. Pick over lentils to remove any stones, dirt, and other foreign objects. Rinse them well in cold water and place in a large pot with enough cold water to cover lentils by 6 inches. Add the bay leaf.

2. Bring to a boil, skim off foam, lower heat, and boil gently, partially covered, until lentils are just tooth-tender, 20-30 minutes.

3. Add carrots, celery, and onion to the lentils. Cook partially covered till carrots are tender, about 20-30 minutes.

4. Add crushed tomatoes, olive oil, and salt and pepper to taste. Simmer, partially covered, until lentils become very creamy and soft. Stir occasionally and add boiling water if necessary to prevent sticking.

5. Remove bay leaf before serving. If you like, stir in a little vinegar just before serving.


Nutritional Information:

Per serving:
176 calories
6 g total fat (1 g sat)
0 mg cholesterol
25 g carbohydrate
8 g protein
9 g fiber
150 mg sodium
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Old 09-16-2005, 10:57 AM   #88
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Marvi, I can't wait to try the Pumpkin Spice Ricotta Cream. I love pumpkin stuff!

Rose, where do you buy the sugar-free flavored syrups for coffee?
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Old 09-17-2005, 11:02 AM   #89
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Quote:
Originally Posted by PIR8LUVR
Marvi, I can't wait to try the Pumpkin Spice Ricotta Cream. I love pumpkin stuff!

Rose, where do you buy the sugar-free flavored syrups for coffee?


I've bought a few Davinci syrups at WalMart in the coffee section.

Thanks for posting recipes, the SBD Forum is relatively new to Low Carb Friends, our start-up date was 5/9/05 so it's taking a while to get the recipe list going.

Enjoy!
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Old 09-17-2005, 11:46 AM   #90
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Start Date: June 2012
This recipe is for Phase 2

Spicy Squash Pasta
Serv. 4-6

2 pounds autumn squash
(sugar pumpkin, calabaza or butternut)
1/4 cup olive oil plus more for drizzling
Coarse salt and freshly ground pepper
2 small garlic cloves, minced
1/2 teas crushed red pepper flakes
1 teas. finely chopped thyme
1 teas. thinly sliced sage
1 teas. finely chopped fresh rosemary
1 pound perciatelli or bucatini (pasta can be whole wheat spagetti)
3 tbs. coarsely chopped fresh flat-leaf parsely
3/4 cup fresh ricotta (this can be low fat)
Freshly grated Parmesan cheese

1. Preheat oven to 400 degrees. If using pumpkin or calabaza, cut into wedges; if using butternut squash, cut in half. Remove seeds. Drizzle with oil; season with salt and pepper. Place squash; cut side up on a rimmed baking sheet lined with parchment paper - Bake 10 min. Flip squash bake until tender, 40 - 50 min. more. Let cool slightly, about 10 min. Scoop flesh into medium bowl; discard skins.

2. Heat 2 Tbs. oil in a medium skillet over med. heat. Add garlic, a large pinch of salt, red pepper flakes and 3/4 teas. each thyme, sage and rosemary. Cook, stirring until garlic is golden and fragrant. About 5 mins. Add squash; cook, stirring and mashing with a spoon, until heated through.

3. Meanwhile bring a large pot of water to a boil. Add a pinch of salt. Add pasta; cook until al dente. Drain well.

4. Heat remaining oil in a large skillet over med. heat. Add cooked pasta, parsley and remaining thyme, sage and rosemary. Season with salt. Toss to combine; cook until heated through.

5. Divide pasta evenly among serving bowls. Top with squash mixture and ricotta, dividing evenly. Garnish with parsley; drizzle with oil and serve with Parmesan.


I posted this one because you can make this South Beach friendly using whole wheat pasta and low fat ricotta. It's a nice one for all the squash lovers out there.
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