SBD Recipes and Meal Ideas

[redqueen]

I found a recipe for Garbanzo Bean Soup on another board. I modified it some and since I didn't have any garbanzos, I used cannelini beans. Turned out pretty well. Next time, I will use 2 cups chicken stock instead of water & bouillon for a richer flavor. I'm sure that you could add other veggies, beans or meat to this. It literally took 30 minutes from start to finish!

Italian Bean Soup

2 cups zucchini, cut into 1/2" cubes
2 - 14.5 oz. cans diced tomatoes (I used fire-roasted)
1 - 15 oz. can garbanzos, drained & rinsed
1 - cup frozen chopped spinach
1/2 small onion, chopped
2 tbsp EVOO
2 cups LF/Low sodium chicken stock
1 small bay leaf
1/2 tsp Italian seasoning (dry herb blend)
Pinch of cinnamon

Saute onion in EVOO until soft. Add all remaining ingredients and bring to a boil. Reduce heat and simmer 10 - 15 minutes, or until zucchini is tender but not mushy. Enjoy!

[SiameseCat]

Thai Cucumber Salad - All Phases

4 tablespoons white vinegar
4 tablespoons of sugar (for SB you'd need to use some kind of sugar replacement)
1 large cucumber, very thinly sliced
1 small shallot, very thinkly sliced
1 tablespoon finely chopped and seeded red hot chili pepper

In a small saucepan, combine vinegar and sugar substitute; bring to a boil. Cook, stirring occasionally, just until the sugar substitute dissolves. Remove from heat and allow to cool.

In a medium-sized bowl, toss together cucumber, shallot, and pepper. Pour sauce over cucumber mixture and stir. Refrigerate.

Makes 4 to 6 servings

Variations to this recipe:
You can add thinly sliced carrots, tomatoes or green bell pepper.
For a milder flavor, substitute green chili pepper or jalapeno for red hot chili pepper

[SiameseCat]

Basil Bean Salad - All Phases

Salad
1 16-ounce can Great Northern beans, drained and rinsed (1 3/4 cups)
1 cucumber, chopped
1 sweet red pepper, chopped

Dressing
2 TBSP oil
2 TBSP cider vinegar
1 TBSP lemon juice
2 TBSP chopped fresh basil or 2 Tsp dry basil
1 TBSP minced fresh parsley
1/4 Tsp black pepper

Lettuce Leaves

In a mixing bowl, combine beans, cucumber, and red pepper.

In a small bowl or measuring cup, combine dressing ingredients. Pour over bean mixture and toss.

Using slotted spoon, arrange on lettuce leaves on individual chilled salad plates. Garnish with chopped scallions.

4 to 6 Servings

[SiameseCat]

Teriyaki Salad - All Phases

Salad
1 15-ounce can chick peas, drained and rinsed (1 3/4 cups)
1 1/2 cups sliced mushrooms (4 ounces)
1 tomato, cubed
1 scallion, chopped
1/2 green bell pepper, coarsely chopped
1/2 pound firm tofu, cut into 1/2 inch cubes
1/4 cup chopped fresh parsley

Dressing
2 TBSP rice vinegar
2 TBSP oil
1 TBSP dijon mustard
1 Tsp soy sauce
1 clove garlic, finely minced
1/4 Tsp ginger powder
1/4 Tsp coarsely ground black pepper
2 TBSP sesame seeds, toasted or untoasted

Lettuce Leaves

In a salad bowl; toss together salad ingredients.

In a small mixing bowl, combine dressing ingredients.

Pour over salad and toss. Using a slotted spoon, arrange mixture on lettuce leaves.

4 servings

Salad may be served immediately or will keep for several days in the refrigerator.

[SiameseCat]

Tomato-Ricotta Omelet - All Phases

Ricotta Filling
3/4 cup ricotta cheese, part skim variety
1 TBSP low-fat milk
1 Tsp fresh chopped parsley
1 Tsp tarragon
1/4 Tsp black pepper

In a small bowl, mix filling ingredients.

Fill omelet with Ricotta Filling. Cover to heat for 1 or 2 minutes. Turn out onto serving dish. Top with Herbed Tomato Sauce.

Variation
You can substitute cottage cheese for all or part of the ricotta cheese

Herbed Tomato Sauce

1 8 ounce can of unsalted tomato sauce w/no added sugar (1 cup)
2 TBSP olive oil
1 TBSP red wine vinegar
1 clove garlic, very finely minced
1 Tsp basil
1 Tsp oregano
1 Tsp black pepper

Stir ingredients together and heat.

[SiameseCat]

Guacamole Omelet with Tomato Hot Sauce - All Phases

Tomato Hot Sauce
1 15 ounce can of unsalted, no sugar added tomato sauce (2 cups)
1/4 Tsp hot pepper sauce
1 Tsp ground coriander
1/2 Tsp black pepper
1/4 Tsp ground cumin
Dash of crushed red pepper, optional

Guacamole Filling
2 avacados, at room temperature
3 TBSP plain yogurt
2 TBSP lemon juice or lime juice
1 TBSP chopped onion
Dash of hot pepper sauce
Dash of freshly ground black pepper

8 eggs
4 TBSP cold water
2 TBSP margarine w/non trans fats

If you wish garnish with tomato slices, alfalfa sprouts, parsley, dollop of plain yogurt, grated reduced fat cheddar or montery jack cheese - optional

For the sauce, in a small saucepan, combine sauce ingredients; cover and simmer over low heat.

Meanwhile, for the filling, peel and halve avocados. Place in a food processor fitted with steel blade along with remaining filling ingredients. Process until smooth, leaving filling somewhat chunky). Cover and set aside.

For the omelet, in a medium-size bowl, beat eggs with water. In a large skillet, heat margarine over medium heat. Pour in egg mixture; stir with a fork, tilting the pan occasionally so uncooked eggs can flow to the bottom. Whilethe top still looks moist and creamy, spread avocado mixture down the center of omelet. Fold the two edges of the omelet over, reduce heat to low, and allow to heat for 1 minute.

Slice into 4 portions; remove each with a spatula. Pour about 1/4 cup Tomato Hot Sauce over each serving. Top with a combination of the suggested garnishes.

4 Servings

Variations:
To reduce amount of avocado used. Use only 1 avocado, add 1/4 to 1/2 cup of tofu to the filling ingredients before pureeing.
You can substitute 16 egg whites plus 2 TBSP of oil and a dash of tumeric for whole eggs or use fewer yolks and replace them with extra whites if you are trying to keep your egg count down.

[SiameseCat]

Italian Garden Frittata - All Phases

3 TBSP margarine
1 cup sliced fresh mushrooms (3 ounces)
1 cup sliced zucchini
1/2 sweet red pepper, cut into julienne strips
1/2 green bell pepper, cut into julienne strips
1 scallion, chopped
1 clove garlic, minced
4 eggs, lightly beaten
3/4 cup freshly grated Parmesan cheese, divided (3 ounces)
Dash of freshly ground black pepper
3 TBSP water
Dash of basil
Dash of oregano

In a large skillet, heat margarine over medium heat. Add mushrooms, zucchini, peppers, scallion, and garlic. Saute stirring occasionally, until vegetables are tender, about 5 minutes.

Meanwhile, in a medium-size bowl, combine eggs with 1/4 cup of the Parmesan cheese. Add remaining seasonings and water. Pour mixture over cooked vegetables. Tilt pan cover over the pan, allowing the steam to escape. Cook over medium heat until are set, 6 to 8 minutes. Serve from skillet or loosen around edges with a rubber spatula and slide onto serving plate (warm if possible). Sprinkle with remaining Parmesan cheese.

Slice wedges and serve immediately.

4 Servings

Variations:
You can substitute 8 egg whites plus 1 TBSP of oil and a dash of tumeric for whole eggs or use fewer yolks and replace them with extra whites if you are trying to keep your egg count down.

[Shalbrihil]

Black Beans and Rice with Cheese ~ Phase 2

1 tbs. olive oil
1/2 cup chopped onion
1/2 cup chopped red bell pepper
3 garlic cloves, minced
1/2 cup of water
1 teas. chili powder
1/2 teas. salt
1/2 teas. cumin
1/2 teas. dried oregano
1/4 teas. ground coriander
1/4 teas. ground red pepper
1 (15-ounce) can black beans, rinsed and drained
1 cup hot cooked long grain converted rice
1/4 cup (1 ounce) reduced fat shredded cheddar cheese

1. Heat oil in a medium saucepan over medium heat. Add onion and bell pepper; cook 5 minutes or until tender, stirring occasionally. Add garlic; cook 1 minute. Add water and next 7 ingredients (through beans); bring to a boil. Cover, reduce heat, and simmer 10 minutes or until thoroughly heated. Place 1/4 cup rice on each of 4 plates; top with 1/2 cup bean mixture. Sprinkle each serving with 1 tablespoon cheese. Yield: 4 servings

[redqueen]

French Dressing
Makes 3/4 cup

2 tsp. tomato paste
1 & 1/2 tsp. Splenda
1 tsp. finely grated onion
1 tsp. dry mustard
3/4 tsp. paprika
Pinch of sweet, smoked paprika (don't have?, don't use)
1/4 tsp. coarse salt
1/4 tsp. celery seed
Freshly ground pepper (I like lots)
4-1/2 tsp. red wine vinegar
1-1/2 tsp. fresh lemon juice
1/2 cup canola oil

Whisk tomato paste, Splenda, onion, mustard, paprika, salt and celery in a medium bowl; season with pepper. Whisk in vinegar and lemon juice. Add oil in a slow, steady stream until emulsified.

I do not have the nutritional facts on this, so I don't know what the fat content is. But it does use a "good" oil, and I have continued to lose.

[MountainGirl]

Some Rosh Hashanah recipes

Mock Chopped Liver

5 hard-boiled eggs
1 cup of walnuts
2 medium sized onions

1. Chop onions.
2. Saute onions until nice and brown.
3.Chop walnuts in food processor.
4.Add the still hot hard boiled eggs to the food processor,and the onions, including the fat that they were sauteed in.
5. Whirl the ingredients until the 'liver' is the constistency that you like.

Crisp, Apple Low-Fat (P, TNT) (posted by Lauralee)
*Vickilynn's notes: I don't use Splenda, so I would use stevia or natural sugar instead.*

Serves: About 10
8 large Granny Smith apples, peeled and sliced
1/4 cup Splenda
1/2 tsp. cinnamon
1 tbsp. lemon juice

Topping:
1 cup rolled oats
1 cup whole wheat flour
Pinch of salt
1/2 cup Splenda
1/2 tsp. cinnamon (I like cinnamon)
2 tbsp. butter
1 egg white

Mix apples with Splenda and cinnamon and put into a large baking dish (approximately 9"x12"). Sprinkle with lemon juice. Bake at 4000F for 15 minutes.

Mix oats, flour, Splenda, and cinnamon. Add butter and egg white, mixing with your fingers or a fork until it is crumbly. Spread over the apples and bake an additional 20 to 25 minutes until the apples are tender and the topping browned.

Poster's Notes:
I had two diabetic guests over for Shabbat and decided to make a sugar-free dessert for them using the Splenda that I brought back from the U.S. I also wanted something that would be low-fat. After consulting with Wendy Baker, who has lots of experience in sugar-free cooking (thanks Wendy!), I decided to experiment with an apple crumble. It came out really great! Not only did my diabetic guests enjoy it, but so did almost everyone else, choosing it over the sugar-laden brownies that I also served.

I precooked the apples so that I could do the time-consuming peeling and cutting on Thursday but still have the crumble baked fresh on Friday. You could probably eliminate this step and just bake the whole thing together for the combined cooking periods.

Sweet Potato Kugel with Red Peppers - meat, pareve (side dish)

With vegetable stock, this would be an excellent vegetarian entree.



* * * * * *

Sweet Potato Kugel with Red Peppers

4 large (2 pounds) sweet potatoes, peeled
1 small onion, quartered
1 1/2 cups parsley sprigs
1 large red bell pepper, cored and diced in 1/2-inch pieces
1/2 cup ground almonds
3/4 cup fat-free chicken or vegetable broth
2 eggs
2 egg whites
3 tablespoons olive oil
3/4 teaspoon salt
1 teaspoon white pepper

Preheat oven to 350 degrees. Spray a 2 1/2-quart baking dish with olive oil mist.

Cut sweet potatoes into 2-inch chunks. Place in food processor with onion, and chop coarsely (may need to be done in two batches).

Add parsley and process to chop sweet potatoes finely. Spoon into a large bowl. Add red bell pepper, almonds, broth, eggs and egg whites, 1 tablespoon oil, salt and pepper.

Mix thoroughly. Spoon into prepared baking dish. Drizzle remaining oil over. Cover lightly with parchment, then foil.

Bake in preheated oven 1 1/4 hours, removing cover last 15 minutes. Kugel should be nicely browned and vegetables tender.

Advance preparation instructions: Cool. Place a layer of parchment paper on surface, then cover tightly with foil. Label and freeze. Transfer to refrigerator 24 hours before needed. Place in preheated 350-degree oven for 40 minutes or until heated through.

Makes 8 to 10 servings.

Source: Myra Chanin and Ethel Hofman
PHILADELPHIA INQUIRER (on-line edition), 9/24/97

Notes:

Increase the amount of onion to at least one large onion and preferably two medium onions. Dice the onion separately from the sweet potatoes.

Using some portion of the oil, slowly saute the onions until translucent and golden. (Patience is so the onions caramelize.)

Add the sauteed onion to the sweet potato mixture according to the directions above.

SEVEN-VEGETABLE COUSCOUS
Serves: 8



1 l/2 cups whole wheat couscous
3 cups boiling water
1 tablespoon organic nonhydrogenated margarine (or butter)
1 teaspoon turmeric
1 teaspoon salt
2 tablespoons light olive oil
2 medium onions, chopped
1 cup finely shredded white cabbage
1 medium turnip, peeled and diced
1 medium yellow summer squash, halved lengthwise
and sliced l/4-inch thick
1 medium zucchini, halved lengthwise and sliced l/4-inch thick
1/2 cups cooked or drained canned chickpeas
1 1/2 cups diced ripe tomatoes
1 teaspoon freshly grated ginger
1/2 teaspoon each: ground cumin, coriander, turmeric and salt

Garnish:

1/2 cup golden raisins or finely
chopped dried apricots
1/2 cup sliced or slivered almonds

Combine the couscous and water in a heatproof bowl. Cover and let stand until water is absorbed, about 15 minutes. Fluff with a fork, then stir in the margarine or butter, turmeric and salt. Cover and set aside.

For the vegetable stew, heat the oil in a large saucepan or soup pot. Add the onions and saute over moderate heat until translucent. Stir in cabbage and saute until both it and the onion are lightly golden.

Add remaining stew ingredients. Bring to a simmer, then over and reduce the heat to medium-low. Cook, stirring occasionally, for 15 to 20 minutes. Add water as needed to produce a moist, but not soupy, consistency . The vegetables should be tender, but still firm.

To serve, arrange the couscous on the outer edge of a large serving platter. Pour vegetable mixture in the center, then sprinkle with the garnishes. Let each guest place a mound of couscous on his or her dinner plate and top it with the vegetable mixture.

http://www.vegkitchen.com/newyear.html

CARROT AND SWEET POTATO TZIMMES
Serves: 8

An Eastern European standard, tzimmes is a roasted vegetable dish that is made a number of ways, depending on the occasion. For Rosh Hashana, the appropriate ingredients include carrots and sweet potatoes, with the added sweetness of fresh and dried fruits.


2 tablespoons light olive oil
1 cup chopped onions
3 large carrots, sliced
3 large sweet potatoes, cooked or microwaved in their skins, then peeled and sliced
1 large apple or pear, cored and sliced
1/2 cup chopped prunes
1/4 cup chopped dried apricots
1/2 cup orange juice
1 1/2 teaspoons cinnamon
1/2 teaspoon each: ground ginger and salt


Preheat the oven to 350 degrees.

Heat the oil in a large skillet. Saute the onions over medium heat until they are translucent. Add the carrots and continue to sauti until onions and carrots are golden.

In a mixing bowl, combine the onion-carrot mixture with all the remaining ingredients except walnuts. Mix thoroughly; don't worry if the potato slices break apart.

Transfer the mixture to a large, oiled, shallow baking dish (a round or oval shape is attractive). Bake for 45 to 50 minutes, or until the top begins to turn slightly crusty.

Grilled Salmon Steaks with Herb Butter
Ingredients:

Coarse Salt
3 Oz Sweet Butter, at room temperature
2 Tbls Basil Leaves, Snipped
1 Tbls Tarragon Leaves,
1 Tbls Chives, Minced
1 Tbls Lemon Juice
Pepper, Ground
SALMON STEAKS:

4 Salmon Steaks, 1/4" Thick
3 Tbls butter
1 Tbls Peanut Oil
Instructions:

Prepare the herb butter first.
Cream the butter in a large bowl until it is smooth and soft.
Add the basil, tarragon and chives. Mix thoroughly.
Add the lemon juice, salt and pepper. Mix thoroughly.
Shape the butter into a cylinder about 1" in diameter. Wrap in plastic wrap. Chill 30 minutes in a freezer or 1 or 2 hours in a refrigerator.

Preheat the broiler.
Melt the second measure of butter in a small saucepan.
Brush the salmon steaks with the melted butter and peanut oil.
Grill about 6" from the heat source for about 6 minutes on the first side, 4 minutes on the second side, basting frequently.
Place each salmon steak on an individual plate. Place a slice of the herb butter on each salmon steak.
SERVES: 4
Source: Ruth Heiges (heiges@post.tau.ac.il)


This recipe comes from "Fast & Festive Meals for the Jewish Holidays" by Marlene Sorosky.

Shanks, the front legs of the lamb, are one of the most flavorful cuts. They are cooked like a stew in a sauce of wine, broth, and cranberry juice until the meat literally falls off the bone. With the addition of tangy cranberries, meaty mushrooms, and pearl onions, served over noodles to sop up every delectable drop of the sauce, this dish makes a down-home meal with an upscale taste.

Prep Time: 20 minutes

Bake Time: 2-1/4 to 2-1/2 hours plus 1 hour before serving

Advance Prep: Shanks should be cooked 1 to 2 days ahead.

Lamb Shanks with Portobello Mushrooms and Dried Cranberries


Lamb Shanks
1/2 cup whole wheat flour
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
6 lamb shanks, about 1 pound each, trimmed of fat
2 to 3 tablespoons vegetable oil
1-1/2 cups dry red wine
1-1/2 cups beef broth
1-1/2 cups cranberry juice cocktail
6 cloves garlic, minced
2 tablespoons chopped fresh rosemary

Sauce for Reheating Lamb

3 tablespoons flour mixed with 5 tablespoons red wine
2 tablespoons chopped fresh rosemary
1 bag (12 ounces) frozen pearl onions, not defrosted
12 to 16 ouces portobello mushrooms, cut into 1-1/2- x 3/4-inch strips
3/4 cup dried cranberries

For Serving

1 package (12 ounces) extra-wide egg noodles, cooked according to package directions
Sprigs of fresh rosemary, for garnish (optional)
Preheat oven to 350 F.

To Prepare Lamb: In a large plastic bag, mix flour, salt, and pepper. Add lamb, 1 or 2 pieces at a time, shake to coat, and pat off excess. In a large, wide, nonaluminum saucepan or Dutch oven, heat 2 tablespoons oil over high heat. Brown lamb in batches, turning to brown all sides. If drippings begin to burn, reduce heat. If necessary, add more oil. Remove lamb to plate and pour off fat. Stir wine, broth, and juice into pan. Bring to a boil, scraping up any brown bits. Stir in garlic and rosemary. Return lamb to pan and bring to a boil.

To Cook: Cover and bake for 1 hour. Rearrange shanks, putting the top ones on the bottom, and bake for an additional 1-1/4 to 1-1/2 hours, or until very tender when pierced with a fork. Remove lamb and immediately cover with wax paper and foil. Refrigerate sauce separately until fat rises to the top and solidifies. (Lamb and sauce may be refrigerated up to 2 days.)

To Reheat: Preheat oven to 350 F. Scrape fat from top of sauce and discard. Simmer sauce for 10 minutes. Remove from heat and, stirring briskly, whisk in flour dissolved in wine. Add rosemary and bring to a boil, stirring constantly. Place shanks in a roasting pan and pour sauce over. Sprinkle with pearl onions, mushrooms, and cranberries, pushing them into sauce. (Lamb may be held, covered, at room temperature up to 4 hours.) Bake, covered, for 1 hour, or until bubbling and heated through. Serve over cooked noodles. Garnish with sprigs of rosemary, if desired.


Serves 6

http://www.cyber-kitchen.com/recipes/Lamb_...Cranberries.htm

[Shalbrihil]

Breakfast Sausage Casserole ~ Phase 2

Cooking spray
1 (16-ounce) package frozen turkey sausage, thawed (such as Louis Rich)
8 (1 1/2-ounce) slices sourdough bread, cut into 1/2-inch cubes (about 8 cups)
2/3 cup (about 2 1/2 ounces) shredded sharp cheddar cheese
3 cups 1% low fat milk, divided
1 cup egg substitute
1 tbs. Dijon mustard
1 (10.75-ounce) can condensed 30% reduced-sodium, 98% fat-free cream of mushroom soup, undiluted

1. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add sausage to pan; cook 5 minutes or until browned, stirring well to crumble.

2. Arrange bread in a 13 x 9-inch baking dish coated with cooking spray. Top evenly with cooked turkey sausage and cheddar cheese. Combine 2 1/2 cups milk, egg substitute, and Dijon mustard, stirring with a whisk. Pour over bread mixture in dish. Cover and refrigerate 8 hours or overnight.

3. Preheat oven to 350 degrees.

4. Uncover casserole. Combine remaining 1/2 cup milk and cream of mushroom soup, stirring with a whisk. Pour over bread mixture. Bake at 350 degrees for 1 hour and 5 minutes or until set and lightly browned. Let stand 15 minutes before serving. Yield: 8 servings

[justmarvi]

Nuclear Cheesecake - South Beach Diet Recipe* (Phase 1)

2 eight ounce packages of low fat cream cheese softened
16 packets of splenda
1/4 tsp almond extract
3 eggs

TOPPING
1 cup no/low fat sour cream
3 packets of splenda
1 tsp of Vanilla

Beat cream cheese, splenda and almond extract till fluffy. Add eggs one at a time, blending well. Beat at low speed till blended.
Pour into a nine inch deep dish pie plate.
Nuke in the microwave on cycle 6 ( medium high) for 15 -25 minutes turning approx every 5 minutes. Cheese mixture will be a bit soft in the center but will set in the fridge.
Mix topping ingredients together and spread evenly on top.
Refrigerate several hours

*I found this on a SBD recipe site and it sounded like a good, easy dessert for the upcoming holidays.

[justmarvi]

Oven-Baked Sweet Potato Fries - Phase 2

Serving: Yields: 4 servings

1/2 teaspoon ground cumin
1/2 teaspoon salt
1/4 teaspoon ground red pepper
1 tablespoon vegetable oil
2 large (about 1 1/2 pounds) sweet potatoes

1. Prepare the sweet potatoes: In a small bowl, combine cumin, salt, and pepper. Set aside. Preheat oven to 400 degrees F. Peel potatoes, cut each in half lengthwise, and cut each half into 6 wedges. In a large bowl, combine the cut potatoes, oil, and spice mixture. Toss until potatoes are evenly coated.

2. Bake the fries: On a baking sheet, arrange potatoes in a single layer and place on the middle shelf of the oven. Bake until edges are crisp and potatoes are cooked through -- about 30 minutes. Serve immediately.

Nutrition information per serving: protein: 1.73 g; fat: 3.78 g; carbohydrate: 24.1 g; fiber: 0; sodium: 295 mg; cholesterol: 0; calories: 136.

Based on individual serving.

Calories: 200
Total Fat: 3.8 g
Cholesterol: 0.0 mg
Sodium: 295 mg
Fiber: 0.00 g
Protein: 1.7 g

[Shalbrihil]

Mini Mushroom-&-Sausage Quiches

Phase 1

Prep time: 30 minutes | Start to finish: 1 hour
To make ahead: Individually wrap in plastic and

refrigerate for up to 3 days or freeze for up to 1 month.

To reheat, remove plastic, wrap in a paper towel and

microwave on High for 30 to 60 seconds.

These crustless mini quiches are like portable omelets.

Turkey sausage and sautéed mushrooms keep them

light and savory. Small and satisfying, they’re also a

good finger food for your next cocktail party.


8 ounces turkey breakfast sausage, removed from

casing and crumbled into small pieces
1 teaspoon extra-virgin olive oil
8 ounces mushrooms, sliced
1/4 cup sliced scallions
1/4 cup shredded Swiss cheese
1 teaspoon freshly ground pepper
5 eggs
3 egg whites
1 cup 1% milk

1. Position rack in center of oven; preheat to 325°F.

Coat a nonstick muffin tin generously with cooking

spray.

2. Heat a large nonstick skillet over medium-high heat.

Add sausage and cook until golden brown, 6 to 8

minutes. Transfer to a bowl to cool. Add oil to the pan.

Add mushrooms and cook, stirring often, until golden

brown, 5 to 7 minutes. Transfer mushrooms to the bowl

with the sausage. Let cool for 5 minutes. Stir in

scallions, cheese and pepper.

3. Whisk eggs, egg whites and milk in a medium bowl.

Divide the egg mixture evenly among the prepared

muffin cups. Sprinkle a heaping tablespoon of the

sausage mixture into each cup.

4. Bake until the tops are just beginning to brown, 25

minutes. Let cool on a wire rack for 5 minutes. Place a

rack on top of the pan, flip it over and turn the quiches

out onto the rack. Turn upright and let cool completely.

Makes 1 dozen mini quiches.
Per quiche: 90 calories; 5 g fat (2 g sat, 1 g mono);

105 mg cholesterol; 3 g carbohydrate; 9 g protein; 0 g

fiber; 217 mg sodium.

Quiche tip: A good-quality nonstick muffin tin works

best for this recipe. If you don’t have one, line a regular

muffin tin with foil baking cups.

[Shalbrihil]

Roasted Cod with Warm Tomato-Olive-Caper Tapenade

Active time: 20 minutes | Total: 25 minutes

A tapenade is perhaps the easiest way to perk up

roasted fish fillets. Here, the forthright flavors of this

quick-cook tapenade, reminiscent of the Mediterranean,

match well with cod, the pride of the Atlantic. You could

also serve this simple condiment with grilled chicken or

pork.


1 pound cod fillet
3 teaspoons extra-virgin olive oil, divided
1/4 teaspoon freshly ground pepper
1 tablespoon minced shallot
1 cup halved cherry tomatoes
1/4 cup chopped cured olives
1 tablespoon capers, rinsed and chopped
1 1/2 teaspoons chopped fresh oregano
1 teaspoon balsamic vinegar

1. Preheat oven to 450°F. Coat a baking sheet with

cooking spray.

2. Rub cod with 2 teaspoons oil. Sprinkle with pepper.

Place on the prepared baking sheet. Transfer to the

oven and roast until the fish flakes easily with a fork, 15

to 20 minutes, depending on the thickness of the fillet.

3. Meanwhile, heat the remaining 1 teaspoon oil in a

small skillet over medium heat. Add shallot and cook,

stirring, until beginning to soften, about 20 seconds.

Add tomatoes and cook, stirring, until softened, about 1

1/2 minutes. Add olives and capers; cook, stirring, for

30 seconds more. Stir in oregano and vinegar; remove

from heat. Spoon the sauce over the cod to serve.

Makes 4 servings.
Per Serving: 168 calories; 8 g fat (1 g sat, 6 g mono);

43 mg cholesterol; 4 g carbohydrate; 19 g protein; 1 g

fiber; 373 mg sodium.

Nutrition Bonus: Selenium (42% daily value), Vitamin C

(15% dv).

[Shalbrihil]

The lastest Cookbook came today and I thought I'd share this version of the cole slaw recipe from the book. Dr. A has this one listed as a Phase 2. Not sure why as I don't see anything there that wouldn't make it Phase 1.

South Beach Cole Slaw
Prep time 20 min

1 cup mayonnaise
3 Tbs. Dijon mustard
3 Tbs. cider vinegar
1 1/2 teas. celery seed
1 teas. granular sugar substitute
1 small (1 to 1 1/2 pound) head green cabbage, shredded (4 cups)
1 small (1 to 1 1/2 pound head red cabbage, shredded (4 cups)
Salt and freshly ground black pepper

Whisk together mayonnaise, mustard, vinegar, celery seed, and sugar substitute. Add cabbage and toss to combine. Season to taste with salt and pepper and refrigerate until ready to serve

Makes 16 (1/2 cup) servings

Per serving: 110 calories, 11 g fat, 1.5 g saturated fat, 1 g protein, 3 g carbohydrate 0 g dietary fiber, 150 mg sodium

[justmarvi]

I don't understand that either Sharon, 1/2 cup would have 1 T mayo.

[justmarvi]

Speedy Fajita Salad - All Phases
Serves 4

Description
A Mexican favorite, made super-quick since the meat's already cooked. Serve with warmed whole-wheat-flour tortillas for a Phase 2 meal.


Ingredients
1 tablespoon prepared taco seasoning
10 - 12 ounces cooked roast beef, thinly sliced
2 teaspoons extra-virgin olive oil, divided
1/2 large red bell pepper, thinly sliced
4 cups chopped romaine lettuce
1 cup chopped beefsteak tomatoes
1/4 - 1/2 cup diced red onion
3 tablespoon fresh lime juice
1/4 cup chopped fresh cilantro or Italian parsley leaves
1/4 cup shredded reduced-fat Monterey Jack cheese

Instructions
1. In medium bowl, combine taco seasoning and beef slices, toss to coat.
2. Warm 1 teaspoon of the oil in large nonstick skillet over medium-low heat. Add pepper slices; cook 4 minutes, until sftened and lightly charred, stirring often. Add beef slices, cook to warm through, stirring.
3. Chop lettuce, tomatoes, and onion; place in large serving bowl. Toss with remaining 2 teaspoons olive oil and lime juice. Top salad with warm beef/pepper mixture. Sprinkle with cheese and cilantro. Serve immediately (with tortillas, if Phase 2 or 3).

Nutritional Information:
270 calories
11 total fat (3.5 g sat)
70 mg cholesterol
12 g carbohydrate
28 g protein
3 g fiber
270 mg sodium

From the Daily Dish

[justmarvi]

Slow-Roasted Tomatoes - All phases


Use these delicious tomatoes to form the base of Italian-inspired recipes such Minestrone Soup, over whole wheat pasta during phase 2 or over a block of softened low fat or nf cream cheese as a festive dip. Spice it up for a salsa too.

Start to finish: 5 minutes preparation, plus 2 1/2 hours unattended baking time

Cook’s notes: You can also use 4 cans of tomatoes that are 14 to 14 1/2 ounces each. You can use regular diced tomatoes or “petite” diced. Instead of dried basil, you can use 1/4 cup loosely-packed, minced fresh basil leaves. Do not use a metal baking pan or a cast iron skillet as these can cause a chemical reaction and destroy the flavor.

2 large cans (28 ounces each) diced tomatoes, (see Cook’s notes)
Cooking oil spray
2 large onions (for about 2 cups chopped)
1 tablespoon bottled minced garlic
3 tablespoons olive oil
1 tablespoon dried basil, (see Cook’s notes)


1. Place a rack in the middle of the oven. Preheat the oven to 300 degrees F.

2. Pour the tomatoes into a colander and set them in the sink to drain. Spray a 13-inch by 9-inch glass or ceramic baking dish with cooking oil spray. (See Cook’s notes.) Set aside.

3. Peel and coarsely chop the onions, and scatter the pieces in the baking dish. Add the drained tomatoes to the dish. (If some of the juice is still clinging to the tomatoes, that is okay.) Add the olive oil, garlic and basil to the dish. Stir until the ingredients are well combined.

4. Bake uncovered in the middle of the oven for 2 1/2 hours, stirring once halfway through, until the tomatoes are thick and most of the liquid has evaporated.

5. Use at once or refrigerate in an airtight container for up to 4 days. Reheat the tomatoes (if necessary) in the microwave, covered with a paper towel, on high, for 1 to 2 minutes per 1 cup of tomatoes, stirring once halfway through. (Reheating times may vary according to the power of your microwave.) The tomatoes also may be frozen in 1-cup batches for up to 1 month. To defrost the tomatoes, place them in the refrigerator for 8 hours or overnight. (Batches larger than 1 cup may take longer to defrost.) Makes 4 cups

Approximate Values Per 1/4-cup serving: 51 calories (42% from fat), 3 g fat (trace amount saturated), 0 mg cholesterol, 1 g protein, 7 g carbohydrates, 2 g dietary fiber, 127 mg sodium


desperation dinners.com

[justmarvi]

Let Them Eat Pie! - Phase 2
(From a Daily Dish published 12/26/03)

Did you know that some of your favorite holiday pie recipes can be made Phase-2-friendly with a few simple modifications? Here are the guidelines:

For the crust: Replace refined white flour with whole-wheat flour, nut flour (almond, pecan, etc.), or fresh ground nuts. You can find these in specialty and health food stores.

For the filling: You can enjoy pumpkin, apple, and even chocolate, as long as you replace any sugar in the recipe with an artificial sweetener, use fat-free half-and-half in place of heavy cream, and use trans-fat-free margarine instead of butter.

Here's a recipe to get you started:

SBD Pie Crust

Ingredients:
2-3 cups ground pecans
1/2 cup trans-fat-free margarine spread (Smart Balance, Fleishman's Olive Oil, Brummel & Brown)
Artificial sweetener to taste
Directions:
Preheat oven to 450°F. Mix ground pecans, margarine spread, and artificial sweetener until combined. Press mixture into a pie plate and bake for 10 minutes. Remove and let cool completely before adding filling.

Note: Because nuts can be a diet buster in large amounts, use this recipe as an occasional treat.

[vessel of prayer]

For all phases


2 green , yellow or red bell peppers
1 med onion
1 to 2 stalks of celery
1 can of diced tomatoes ( or 2 if you like a thinnner consistancy)
1/2 c of splenda (adjust to taste)
a pinch of salt
a pinch of pepper
If you like hot stuff add your favorite hot peppers

Dice all up small, saute in skillet, add tomatoes last. Great on eggs, meats, even veggies. Refrigerate leftovers.

I made some and poured over chicken bake and put into indivual baggies, put into the freezer, one for each night.....the sauce soaked into the chicken and it was very good.