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Old 05-10-2006, 06:51 PM   #151
Way too much time on my hands!
 
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that sounds good....
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Old 05-16-2006, 11:54 AM   #152
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WOW and thanks!

Hello everyone and THANKS! girl has been on the diet a week and craves her sweets and will try some of these yummy ideas. All of you saved her from just giving up since her cravings are still so bad!

Have a beautiful day!

jackie

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Old 05-23-2006, 04:10 PM   #153
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All Phases

Sauteed Zucchini, Peppers, and Tomatoes

Serves 4; prep time: 15 minutes; total time: 15 minutes
This dish is quick to prepare, but you can reduce the time even more by cutting the vegetables a day ahead; refrigerate in an airtight container, and proceed when the rest of the meal is almost ready.


1 pound zucchini (about 2 medium)

2 yellow bell peppers

1 pint grape tomatoes

2 garlic cloves

Coarse salt and ground pepper

Olive oil

1. Quarter zucchini lengthwise; cut crosswise into 1/2-inch-thick pieces. Remove ribs and seeds from peppers; cut into 3/4-inch squares.

2. Heat olive oil in a large skillet over medium-high heat. Add zucchini, peppers, 1 pint grape tomatoes, and 2 smashed garlic cloves; season with coarse salt and ground pepper. Cook, tossing frequently, until vegetables are crisp-tender, 6 to 8 minutes.

Per serving: 121 calories; 7.4 grams fat; 3 grams protein; 13.6 grams carbohydrates; 2.9 grams fiber


Grilled Eggplant

Serves 6



3 pounds eggplant, cut into 1/2-inch slices

3 tablespoons coarse salt, plus more for serving

1/3 cup extra-virgin olive oil

Freshly ground pepper

1. Sprinkle eggplant slices with salt on both sides. Place in a colander set over a bowl; let stand 1 hour to drain. Discard liquid; rinse eggplant slices under cold running water. Place on several layers of paper towels, and press out water.

2. Preheat a grill or grill pan over medium-high heat. Generously brush both sides of eggplant slices with oil; sprinkle with pepper. Place on grill, and cook until browned, 5 to 6 minutes. Flip eggplant slices, and cook until browned on bottom. Serve hot, drizzled with olive oil and sprinkled with salt and pepper.
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Old 05-24-2006, 08:06 AM   #154
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Sharon these recipes sound awesome, keep them coming please
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Old 05-29-2006, 07:32 PM   #155
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Frosty Lemon Ice

Phase 1, 2, & 3
Prep Time: 20 min
Total Time: 3 hr 20 min
Makes: 6 servings

1 cup boiling water
1 pkg. (4-serving size) JELL-O Lemon Flavor Sugar Free Low Calorie Gelatin
1 cup chilled lemon lime-flavored seltzer
1/2 tsp. grated lemon peel
3 Tbsp. fresh lemon juice

Stir boiling water into gelatin in medium bowl at least 2 minutes until completely dissolved. Stir in seltzer, lemon peel and juice. Pour into 9-inch square pan; cover.

Freeze 3 hours or until frozen. Let stand at room temperature 10 minutes.

Beat with electric mixer or blend in covered blender container on high speed until smooth. Spoon into dessert dishes. Store leftover ice in freezer.


Nutrition (per serving)
Calories 10

Total fat 0 g

Saturated fat 0 g

Cholesterol 0 mg

Sodium 50 mg

Carbohydrate 1 g

Dietary fiber 0 g

Sugars 0 g

Protein 1 g

Vitamin A 0 %DV

Vitamin C 0 %DV

Calcium 0 %DV

Iron 0 %DV
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Old 05-29-2006, 07:34 PM   #156
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Garlic and Soy Grilled Pork Chops
Serves 2

2 boneless center-cut pork loin chops, trimmed of all visible fat
1/2 tablespoon light soy sauce
1 teaspoons minced garlic
1/4 teaspoon paprika
1/4 teaspoon salt
1/8 teaspoon ground black pepper
Fresh herbs, for garnish

Instructions
Sprinkle the pork chops all over with soy sauce, garlic, paprika, salt, and pepper. Cover and refrigerate at least 20 minutes or up to 2 hours.

Coat a grill rack or broiler-pan rack with cooking spray. Preheat the grill or broiler.

Cook the pork chops 4" from the heat, turning once halfway through cooking time, for 10 to 12 minutes, or until a thermometer inserted in the center of a chop registers 155°F and the juices run clear. Garnish with the herbs.
Nutritional Information:
105.71 calories
2.91 total fat (0 g sat)
55.28 mg cholesterol
0.54 g carbohydrate
18.22 g protein
0 g fiber
168.88 mg sodium

Great with grilled vegetables, zuchinni, yellow squash, peppers and grilled onions
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Old 05-30-2006, 06:27 PM   #157
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Grilling Time

Pork Kabobs with Orange and Thyme (Phase 2)

Serves 4; Prep time: 10 minutes; Total time: 45 minutes
We like to use pork in these kabobs, but lamb or chicken would also benefit from this marinade. If you use wooden skewers, soak them in water for thirty minutes before grilling.


1/4 cup fresh orange juice, plus 1 tablespoon freshly grated zest, and orange wedges for garnish

5 garlic cloves

2 tablespoons coarsely chopped fresh thyme, plus sprigs for garnish

1 tablespoon Dijon mustard

Coarse salt and freshly ground pepper

1/4 cup extra-virgin olive oil

1 1/4 pounds boneless pork loin, cut into 1 1/2-inch cubes

1. Whisk together orange juice and zest, garlic, thyme, mustard, 1 teaspoon salt, and 1/2 teaspoon pepper in a large bowl. Whisking constantly, pour in oil in a slow, steady stream; whisk until emulsified. Add pork; toss to coat. Cover bowl with plastic wrap, and let pork marinate 20 minutes at room temperature

2. Heat a grill or grill pan until medium-hot. Thread 5 or 6 cubes of pork onto each of 4 skewers; season with salt and pepper. Discard marinade. Grill pork, turning occasionally, until cooked through and slightly charred, about 12 minutes. Garnish with thyme sprigs, and serve with orange wedges.

________________________________________

Chili-Rubbed Skirt Steak (All Phases)

Serves 4; Prep time: 10 minutes; Total time: 30 minutes



5 teaspoons chili powder

1 1/2 teaspoons ground cumin

1 1/2 teaspoons dried oregano

coarse salt and ground pepper

1 1/2 pounds skirt steak

2 teaspoons olive oil, plus more for grates

1. In a small bowl, combine chili powder, cumin, oregano, 1 1/2 teaspoons salt, and 1/2 teaspoon pepper. Sprinkle mixture over steak; drizzle with oil. Let stand, turning to coat evenly with oil halfway through, about 10 minutes.

2. Heat grill to high; lightly oil grates. Place steak on grill (fold thin end over so steak is an even thickness); cover. Cook, turning once, until meat is desired doneness, 4 to 6 minutes for medium-rare.

Per serving: 383 calories; 25.4 grams fat; 34.8 grams protein; 2.6 grams carbohydrates; 1.7 grams fiber

Note: Also try with top blade steak
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Old 07-21-2006, 08:52 AM   #158
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Coffee Spice Rub

Tried this last night on a London Broil, turned out great. Had a crunchy crust and a nice smoky flavor.
Coffee Spice Rub
3 T ground coffee
1 T coarse salt
1 T dark brown sugar (used Splenda brown sugar)
2 t sweet paprika
1 t black pepper
1 t garlic powder
1 t onion powder
1/2 t ground cumin
1/2 t ground coriander
1/2 t unsweetened cocoa powder
Combine all ingredients in a lidded container and shake to mix. Store away from heat and light up to 6 months.

I didn't have coriander and, (shock, gasp! ) was out of cocoa powder! Turned out great none the less. Even non-coffee drinker DH loved it. I wished I had done the whole piece of meat with it instead of trying it out on just a small portion. Would be great cold on a salad. DH was thinking fajitas!
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Old 07-22-2006, 05:51 PM   #159
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I made this recipie using apples and the 9x13 pan. It wasn't "sweet" enough. I'm told by my family members it tastes like a bran muffin (I've never had one). Has anyone tried this and made it sweeter. I'm thinking of grating two apples and mixing it in. Splenda maybe? Here's the recipie, it's from this thread.

Oatmeal Pancakes
* 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 09-22-2006, 02:51 PM   #160
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I put this in the daily check-in thread last week but thought it would be better to post it here.

This is my breakfast every morning since I don't eat eggs. Quick and delicious and full of protein .

Chocolate Tofu Smoothie (Phase 1)

4 oz silken tofu (I use Mori-Nu lite extra firm)
1/2 cup 1% milk
1/2 cup nonfat plain yogurt
1/4 cup 1% cottage cheese (you can substitute ricotta, though I've never tried it that way)
1 tbsp unsweetened cocoa powder
1 tbsp nut butter
2-4 packets of splenda (depending on how sweet you like it...)
dash vanilla

Blend all in a blender.

Tam
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Old 10-30-2006, 06:07 PM   #161
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This sounds yummy! You could also use shredded cauliflower with this instead of rice. It takes just like fried "rice" and would make it Phase 1.


Quote:
Originally Posted by zeraspride View Post
Here is another phase 2 dish:

3/4 pound of shrimp, deveined and tails removed
3 stalks of green onion, chopped finely
2 eggs
2 tablespoons of canola oil
Soy sauce
1/4 cup of I can't believe it's not butter
Garlic seasoning
4 servings of long grain converted or brown rice

You should prepare the rice ahead of time and place it in a bowl and refrigerate. This step is optional because I often forget to make my rice before hand and often just make it right before I prepare the rest of the ingredients.

Take the shrimp and cut into nice sized pieces. Sautee in melted butter and garlic. In the meantime, heat the oil in a large fry pan or wok. Add the green onion and sautee for 30 seconds. Remove the shrimp from the heat and set aside. Beat the 2 eggs with 2 tablespoons of water then add to heated green onion in the pan stirring frequently until the egg and green onion are mixed together and are firm. Add the rice and mix well. Add the shrimp and enough soy sauce to coat the rice again mixing well. Heat entire mixture for 2 minutes. Enjoy!
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Old 11-07-2006, 08:14 AM   #162
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Quick Tomato Soup

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

This is a recipe I have used many times. It beats the store canned soup to pieces and it is so quick and easy!! I think it could be a phase 1 recipe. If not let me know please. It is so good!!!!!!

Quick Tomato Soup

1- 6oz. can of Tomato Sauce
3/4 can of water
1 pkg. Splenda
2 Tablespoons skim milk

Heat all ingredients in a small sauce pan until good and hot!
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Old 11-07-2006, 08:24 AM   #163
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BEAN CAKE

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

I have made this with the white beans and the brown beans. Both turned out good. I am new to all of this. I am told this is a phase 1 recipe. I HOPE this is right.....it has been a saving grace for me!!
Basic Recipe:1 15oz. can of white or brown beans. Rinse and drain.
4 eggs (egg beaters work fine also).
1 cup of artificial sweetener ( I used Splenda).
1/4 cup dry milk (helps to make it rise)
2 tsp. baking powder
2 Tbsp. oil
a splash of DaVinci SF syrup

Put all of the above in your processor and beat the heck out of it. The recipes says 5 minutes....I found a couple of minutes was plenty. The mixture will be real thin. It amazed me how it raised and baked. I thought it might not due to how thin the mixture was.....no problem. It raised great! Bake at 350* for 35-45 minutes. (35 worked for my oven). This is so quick and easy to make. It is fun trying different ways of making it.

Different ways I have made this:
Choc. peanut butter cake. I made this with the brown beans. I added 2 tsp. of cocoa, and a splash of vanilla DaVinci to the batter. After putting it in the pan to bake I took 2 tsp. of peanut butter and mixed a little DaVinci syrup in to thin it a little. Any flavor such as vanilla, marshmallow, or peanut butter flavor will do. I dropped drops of the PB mixture over the top of the cake and baked. YUMMY!!!!!! Good warm or cold!

Pumpkin Cinnamon cake: I made this in a bread pan. It is nice to have in the mornings I think. I call this a bread . I used the brown beans. To the batter I added 2 tsp. of pumpkin pie spice and a splash of Spice syrup. After putting the batter in the pan, I sprinkled over the top a mixture of Splenda and cinnamon, along with a few toasted sliced almonds. YUMMY!!!!!

White cake: I have only made this once. You can add all kinds of DaVinci syrups. Cookie Dough, Peanut butter, Coconut,pineapple, French vanilla, Spice, etc.....I used the vanilla syrup and added some spices to the top of the cake aloong with a little peanut butter drops. . It turned out good also.
Just use your imagination and have fun!
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Old 11-07-2006, 08:29 AM   #164
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I tried this and before I put it in the oven I thought.....ok, this looks strange!! It has a white sauce that cooks and gets thick. I also added some bell pepper ot it. It turned out really good. Hubby also liked it. This works for phase 1.
Turkey Meatloaf

Preheat Oven: 325 F
Cooking Time: 1 hr

1/2 yellow onion chopped fine
3 cloves garlic chopped
2 tbs olive oil
2 pounds ground turkey
4 slices turkey bacon
1/2 cup of fat free half and half
3 eggs

Saute the onions and and garlic in the olive oil until the aromas start to come out (about 3 minutes).

Add the half and half and allow it to cook down.

Whip the eggs with a fork and pour into the turkey meat. Add the onion mixture (the mixtures will get almost slushy).

Place in a loaf pan and top with turkey bacon.

Cook at 325 for 1 hour. After one hour raise the oven to 425 to crisp the bacon.
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Old 11-09-2006, 11:21 AM   #165
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Chocolate Yogurt!

I once wrote Blue Bunny and asked them for a sugar free, FF choc. flavored yogurt. That hasn't come to pass yet..........BUT I did make some for my Phase1. It turned out really good. I took a cup of the plain LF yogurt and added 1/2 a pack of the diet no sugar Swiss Miss cocoa mix, a splash of DaVinci vanilla syrup, and added Splenda to taste. I am sure the whole pack of Swiss Miss would make it even more yummy. It really hit the spot with me. I just wanted to share in case someone needs a chocolate fix.
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Old 11-13-2006, 11:41 AM   #166
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Deep Dish Pizza

4 oz. FF cream cheese
4 large eggs
1/3 cup of FF half and half
1/4 cup grated Parmesan cheese
1/2 teaspoon Italian seasoning
2 cups LF pizza cheese or LF mozzarella ( I couldn't find the LF pizza cheese)
1/4 teaspoon garlic powder
1/2 to 1 cup pizza sauce ( I used the Hunt's sugar Free spaghetti sauce)
1 cup LF mozzarella cheese
Toppings to taste: Such as onions, peppers, mushrooms, lean hamburger or turkey meat, turkey pepperoni, bacon, Canadian bacon, etc.

How to prepare:

With a beater or food processor mix together until smooth, the cream cheese and eggs. Mix in: half&half, Parmesan cheese, garlic, and Italian seasoning.

Spray a 9x13 glass glass baking dish.
Cover the bottom of the dish with the 2 cups of pizza or mozzarella cheese.
Pour the egg mixture over the cheese.

Bake the mixture for 30 minutes at 375*


Next spread the pizza sauce on.
Add the cup of mozzarella
Add all your toppings
Bake until bubbly and browning. Let stand 10 minutes, cut and serve with a salad!!
I usually get 6- 8 servings from this. I have also used LF cheddar for the crust part and it works well also. This is a great recipe. I don't recall where I got this recipe. I think it was on LCF's some years ago.
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Old 12-17-2006, 09:17 AM   #167
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Tomato Soup~Phase 1

Tomato Soup

Phase 1

Serves 2

Description
If you like tomato soup, try this take on the old classic. The fiber-rich chickpeas and ham provide lean protein that truly satisfies your appetite — and your taste buds!

Ingredients
1 small onion, chopped
1/4 cup sliced mushrooms
3 ounces diced ham
1/4 teaspoon extra-virgin olive oil
1 clove garlic, minced
1/8 teaspoon sweet paprika
Dash allspice
1 can (14.5 ounces) fat-free chicken broth
1 can (15 ounces) chickpeas
3 whole tomatoes, peeled

Instructions
Mix the onion, mushrooms, ham, oil, garlic, paprika, and allspice in a large pot. Cook for 1 minute. Add the chicken broth, chickpeas, and tomatoes. Cover and simmer for 15 minutes. Puree the soup in a blender and serve.

Nutritional Information:
404 calories
7 g total fat (2 g saturated fat)
25 mg cholesterol
58 g carbohydrate
29 g protein
12 g fiber
1341 mg sodium

Doesn't this soup sound good now that it's so cold outside? Enjoy this from the Dish.
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Old 01-03-2007, 08:49 AM   #168
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these are great but can you tell me which are safe for stage 1 and 2 and what severings how many servings per recipe, i'm so new im confused. tyty
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Old 01-03-2007, 09:07 AM   #169
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counting calories, fat and portion control...

how do you guys do it? im so used to atkins where its second nature i dont even need to count carbs anymore...and know when im going "over" in what i can et. can someoen tellm e the secret to knowing this with SB. The book is great but its a bit scattered.

thanks tons
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Old 01-03-2007, 09:13 AM   #170
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Oh I am sorry!! We should have put that info on each recipe. Any of my recipes are good for phase 1. The meat loaf is really good!!!!!
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Old 01-23-2007, 05:55 PM   #171
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[COLOR="RoyalBlue"]thanks for all of these wonderful posts!

I think SB is the way I will be going. I am just reading a bit more.

If I go to the website, will all of these be on the website or are some of the adapted from other recipes? So many sound so yummy! [/COLOR]
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Old 02-24-2007, 05:08 PM   #172
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Nana Susie, the Bean Bread is very tasty! I wasn't sure abou it and now have made the white cake with cinnamon as well as the chocolate with peanut butter.

thanks for sharing!
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Old 02-24-2007, 05:20 PM   #173
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Here is a recipe I've been enjoying. Does anyone have any new SB recipes we can enjoy? I'm new at posting, and have just been reading so bare with me.

Chicken Capri

Phase 1

Serves 4
Description
This dish tastes like it took you all day, but it can be done in 30 minutes. The chicken goes especially well with a crisp garden salad topped with any South Beach Diet®-approved dressing.

Ingredients
1 cup reduced-fat ricotta cheese
1/2 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon ground black pepper
4 boneless, skinless chicken breast halves
1/2 teaspoon garlic powder
2 tablespoons extra-virgin olive oil
1 cup crushed tomatoes
4 slices reduced-fat mozzarella cheese

Instructions
In a blender or food processor, combine the ricotta with the oregano, salt, and pepper. Process to blend (or blend by hand).
Rub the chicken with the garlic powder. Heat the oil in a large skillet over medium-high heat. Add the chicken and cook for 12 minutes per side. Place the chicken breasts, side by side, in a large baking dish and allow to cool.
Preheat the oven to 350°F.
Spoon 1/4 cup of the cheese mixture and 1/4 cup tomatoes onto each chicken breast. Top each chicken breast with 1 slice mozzarella. Bake for 20 minutes, or until a thermometer inserted in the thickest portion of a breast registers 170°F and the juices run clear.
Recipe from The South Beach Diet® Quick & Easy Cookbook. For information on the book, click here.

Nutritional Information:
340 calories
15 total g fat (5 g saturated fat)
115 mg cholesterol
6 g carbohydrate
44 g protein
1 g fiber
470 mg sodium
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Old 04-24-2007, 07:27 PM   #174
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Hello Everyone, WOW! These recipes are something else. I copied a few to get through the Phase 1 and later when I do 2 & 3. They will be a great help. Thanks a bunch!!!

P.S. my first day on Phase 1 went pretty smooth.

<<< HUGS >>>

Last edited by Star123; 04-24-2007 at 07:28 PM..
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Old 05-01-2007, 07:07 PM   #175
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I am officially going to start Phase 1 of South Beach after I get back from New Jersey this weekend. So I copied down quite a few of the receipes that I could use for Phase 1, so I wasn't eating meat, veggies and a salad every night for dinner. haha. That'd get old fast. It'll just be getting through those first 2 weeks, then I can start eating the cereal bars and the dinners and other stuff.
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Old 05-19-2007, 06:47 PM   #176
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Hi, I found this recipe in the women's world magazine: I haven't tried it yet, but it looks good and I can taste it in my mouth.

Fennel-and-Spinach Salad: Takes 20 minutes to prepare. Turn this into a hearty main dish salad by adding 2 cups cooked chicken.

1 bulb fennel
1 lemon
2 Tbsp olive oil
1/2 tsp salt
1/4 tsp pepper
1 cup red and/or yellow cherry tomatoes, halved
1/2 cup thinly sliced red onion
4 cups baby spinach, about 3 oz.

Method: Trim and core fennel bulb, reserving leaves. Cut bulb into thin slices. Chop enough leaves to equal 1 Tbsp; descard remaining leaves. Grate 1 tsp zest and squeeze 2 tsp juice from lemon.

In bowl, combine lemon zest, juice, olive oil, salt, paper and reserved leaves. Add fennel slices, tomatoes and red onion; toss to coat. Arrange spinach on a serving platter; top with fennel mixture.

Tip: Keep extra fennel leaves to chop and toss into your next green salad for a burst of fresh flavor.

Makes: 4 servings, 100 cal, 2g protein, 7g fat, 10g carbs, 4g fiber, 1g sugar.

enjoy,
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Old 05-21-2007, 01:51 PM   #177
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So many of these recipes sound so yummy,....I just started on phase I yesterday,....so I am very new to this,...& experimenting is fun but now its kind of confusing,...I did however send for a few bks,...to help guide me,..but...until I receive them,...I am doing this "blindly",..lol,..tonight I am having chicken (sm tenderloin),..cooked(baked) in light olive oil,..with some moz & parm cheese,.& crushed tomatoes with garlic,..& a small green salad,..,..I already feel "less bloated" than I have been feeling,...my goal is about 20 lbs to lose,...since I quit smoking,...I have gained,..."about 25 lbs",...

Last edited by LH5287; 05-21-2007 at 01:53 PM.. Reason: misspelling
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Old 05-21-2007, 01:59 PM   #178
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Sounds really,..really yummy,....thanks for sharing these recipes,...as its challenging for me to try to put together some of phase I's allowables,....lol,..I am already starting to enjoy it though,.I must admit,....
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Old 05-29-2007, 05:24 PM   #179
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Has anyone tried the Low Carb No Flour pancakes or the Cinnamon Apple Crepes? I think the crepes sound really good. So I'm going to try those recipes out.
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Old 05-31-2007, 09:37 AM   #180
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loved the recipes. thank you. maybe you can help me with something else.
I need to make 150 meatballs[not diet] and I have never used the frozen ones.Do you know the best ones to use,and have any idea how many bags I would need. Oh,I went form a 2x to extra lage so far on the SB. thanks
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