SBD Recipes and Meal Ideas

[Star123]

Hi Ladies... here's a flaxseed muffin recipe... that you'll love!!!

Ingredients:

6 Tbsp canola oil
3 large eggs
1/4 cup milk or soy
1/2 cup splenda or other sweetener
1 Tbsp maple extract
1 Tbsp vanilla extract
2 tsp cinnamon
1 tsp nutmeg
3/4 tsp baking powder
3/4 tsp baking soda
1 cup ground flaxseed
1/4 cup soy flour or other
1/2 cup chopped walnuts (optional)

Method: Mix ingredients together in a large bowl. Divide evenly into muffin pan sprayed with Pam.

Bake at 375F for 15 - 20 minutes. Use toothpick to test center firmness.
Store muffins in freezer as they go stale quickly.

Nutritional information: 1 muffin = 206 cal, 17g fat (omega fatty acids), 10g carbs, 5g protein and 5g fibre.

Recipe source: from Curves gym in B.C. Canada

[JillianDC]

Hi ladies,

Following up on Tammy's post, I thought you'd like to see the recipe I've been using since February. I credit these muffins with keeping me on track because they taste like a treat, but they're LC and healthy!

FLAX MUFFINS (recipe make 6)

2 eggs, beaten
1 cup milled/ground flax (golden is best, but you can use regular)
1/4 cup SF vanilla syrup (or flavor of your choice)
1/2 tsp baking powder
1/2 tsp baking soda
1 Tblsp oil (I use coconut, vegetable or canola oil)

Then for cinnamon muffins, add:
1½ tblsp ground cinnamon

Or for banana-walnut, add:
½ cup chopped walnuts
1 Tblsp banana extract

Or for lemon-poppy, add:
1 Tblsp lemon extract
poppy seeds (I put in a palmful)

Preheat oven to 350. Mix together ingredients and pour into muffins pans. (I use regular muffin pans, some use mini. I line the pans with baking cups and spray them lightly with Pam since I heard some people have had sticking problems. They come out perfectly every time.) Bake for 15 minutes and cool. Store in refrigerator.

Note: You can make lots of other variations as well. I've done raspberry-pecan with SF raspberry syrup and chopped pecans; almond with SF almond syrup and a dash of almond extract; blueberry with SF french vanilla syrup and 1/2 cup of fresh blueberries. They're all delicious, so experiment and have fun!

Jillian

[Star123]

Hi Ladies... I got this recipe off kraftcanada.com. It definately is low fat and low carb friendly... it's really yummy!



Low Fat Strawberry Dip

Prepare Time: 10 minutes; Ready in: 1 hr 10 minutes; Makes 10 (2-Tbsp) servings

Ingredients:
250g of Light Philadelphia Strawberry Cream Cheese Spread
1/2 cup chopped fresh strawberries
1/4 tsp grated lemon peel
2 tsp lemon juice

Method: Combine 1 tub (250g) Light Philadelphia Strawberry Cream Cheese Spread and 1/2 cup chopped strawberries in a medium bowl. Add 1/4 tsp of grated lemon peel and 2 tsp of lemon juice; mix well. Cover and refrigerate for at least 1 hour for flavors to blend. Serve with assorted fresh fruit dippers.

Nutritional information: serving size = 2 Tbsp; per serving 64 cal; 3.9g fat; 6g fat; 0.2g fibre; 1.4g protein. {Diabetes Food Choices: 2 Tbsp = 1 fats + 1 extras.}

Enjoy!!!

[Star123]

Originally Posted by Star123

Hi Ladies... I got this recipe off kraftcanada.com. It definately is low fat and low carb friendly... it's really yummy!

Nutritional information: serving size = 2 Tbsp; per serving 64 cal; 3.9g fat; [COLOR="Red"]6g Carbs[/COLOR]; 0.2g fibre; 1.4g protein. {Diabetes Food Choices: 2 Tbsp = 1 fats + 1 extras.}

Enjoy!!!

[COLOR="Red"] 911 Nutritional Correction: There's 6g of Carbohydrates... not 6g fat and only 3.9g fat in each 2-Tbsp serving!!!

see ya [/COLOR]

[becca300]

1 8 ounce can of tomato sauce
2 Tablespoons of White Vinegar
1 teaspoon of Worcestershire Sauce
1 teaspoon of mustard powder
2 teaspoons of chopped parsely
1/4 teaspoon of salt
1/8 teaspoon of pepper
1/8 teaspoon of garlic powder

In a resealable container, combine the tomato sauce, vinegar, Worcestershire sauce, mustard powder, parsley, salt, pepper, and garlic powder.

(Keeps covered in the refrigerator for 1 week.).

All Phases

[becca300]

3 eggs beaten
1/4 plus 2 Tablespoons canola oil
1/4 cup sugar free syrup, (davinci) maple
2 Tablespoons of Water
1 Tablespoon of Vanilla
1 cup of ground flaxseeds (meal)
1/2 teaspoon of baking powder
1/2 teaspoon of baking soda
2 Tablespoons of Cinnamon
1/8 teaspoon of salt

Preheat oven to 350.

Beat together eggs, oil, syrup, water and vanilla. Set aside.
In small bowl, combine flaxmeal, baking soda, baking powder, cinnamon and salt.
Slowly stir dry ingredients into egg mixture. Let stand 5 minutes.
Spoon batter into 10 well-greased muffin tins.
Bake at 350 for 12-15 minutes or until muffins are lightly browned and seem set to the touch.
Remove from muffin pan immediately and allow to cook on rack.

Store in refrigerator. (Can be frozen if desired.).

All Phases

[becca300]

¼ cup of flax meal
½ C water
2 T all natural peanut butter no sugar added.

Pour boiling water over flax seed meal and stir well.
Stir in peanut butter and cinnamon.
Let thicken for 1 to 2 minutes. Eat.

Each recipe has 5 grams of effective carbohydrate plus 10 grams of fiber

All Phases

[becca300]

1 1/2 cups diced veggies -- I used green pepper, celery, and red onion
1 1/2 cups low fat or fat free sharp cheddar
4 oz canadian bacon, diced
8 eggs
1/2 cup fat free or low fat cottage cheese
salt and pepper

Spray a pie plate well with butter flavored spray. Spread the chopped veggies on the bottom, top with the canadian bacon and cheese. Beat the eggs and cottage cheese together, sprinkle with salt and pepper, and pour over the stuff in the pie plate. Bake at 325 for about 40 minutes. let cool about 1/2 hour, then slice (I make it five slices) and remove from pan to a wire rack to prevent the bottom from getting soggy. When completely cool, put into individual containers and refrigerate. Nuke on high about 1 minute when ready to eat.

Makes 5 servings

All Phases

[becca300]

1 pound 93% lean ground beef
1 small onion, chopped
1 large stalk celery, chopped
1 clove garlic, minced
1/2 cup tomato sauce
1 teaspoon granular Splenda
1 1/2 teaspoons white vinegar
1 1/2 teaspoons Worcestershire sauce
1/2 teaspoon mustard
1/2 teaspoon salt
1/8 teaspoon pepper
8 ounces lowfat shredded cheddar cheese, divided (or any other cheese of your choice - I used Colby Jack)
3 green peppers, halved lengthwise (cut from top to bottom - through the stem)

Brown the ground beef, onion, celery and garlic; drain fat. Stir in all remaining ingredients except the cheese and green peppers. Simmer 10 minutes. Meanwhile, parboil the pepper halves in a little boiling water for 3 minutes; drain. Place peppers, cut-side-up in a shallow baking dish. Remove meat from heat and stir half the cheese into the mixture; fill pepper halves with meat. Top with remaining cheese. Bake at 350º 15-20 minutes until cheese is melted and peppers are tender.

Makes six servings.
All Phases

[becca300]

All Phases

1 cup of Smart Balance Margarine
5 eggs
1 cup Splenda
3 tsp. vanilla extract
1 tsp. lemon extract
2 cups soy flour - sifted
4 tsp. baking powder
1/4 tsp. salt
1 cup half & half
1/4 cup vegetable oil
4 tbsp. fresh lemon juice
Zest of two lemons (approx. 4 tbsp.)
2 1/2 cups French vanilla low carb FF yogurt (18 oz.)
Zest of one lemon

Preheat oven to 350 degrees. In mixer cream margarine and eggs. Add Splenda, vanilla extract, lemon extract and soy flour. Continue to mix adding baking powder, half & half, oil and salt. Lastly add zest of two lemons and juice of two lemons and continue to mix. Pour batter in a greased loaf pan for 1 hour to 1 hour and 15 minutes until knife inserted comes out clean.

Yogurt sauce:
Mix zest of one lemon with yogurt and stir. Serve with slice of pound cake.

10 Servings!

[heahyou00]

Phase 2 & 3

Mock Apple Pie and Ice Cream"
1 small apple
4oz. low fat cottage cheese
cinnamon
Splenda to taste

Chop apple into bite size squares. Put into microwave safe bowl. Add 1 tbsp water, cinnamon and Splenda. Stir and microwave for 1-1/2 to 2 minutes. Add cold cottage cheese and stir. Tastes similar to pie and ice cream (okay, so I may be stretching this a little )

Kelly

[heahyou00]

Phase 1 if you leave out Pinnapple

Phase 2 & 3 if you add the fruit

Hawaiian Stir Fry

1 Tbsp red wine Vinegar
1 pkt artifical sweetner
2 1/2 Tbsp Lite Soy Sauce
1/4 Tsp Worcestershire sauce
1/4 tsp pepper
1/4 tsp garlic powder
2 Tbsp water
1/2 cup bean sprouts
1/2 cup cabbage
1/2 cup cubed pineapple
3 - 1/2 oz round steak, cut into cubes

Mix first 7 ingredients together. Spray small frying pan with non-stick spray. On medium heat, cook meat with sauce, add water if needed. Cook 5 to 7 minutes. Add bean sprouts and cabbage, stirring occasionally, 2 to 3 miutes. Add pineapple, stir and cook until done.


Kelly

[heahyou00]

All Phases

Mock Rice Pudding
4 oz. low fat cottage cheese
1/4 tsp cinnamon
1 pkt artifical sweetner

Mix all ingredients.

Kelly

[heahyou00]

Phase 2 & 3

Teri's Peach Cobbler (Without the Guilt)
1 cup peaches in unsweetened juice or water
1/4 tsp each of cinnamon, cloves and ginger
Artificial sweetner to taste

Combine all ingredients and broil until lightly brown. (not to much)
Note: The longer the peaches sit in spices, the better they get! Great in Oatmeal!

Kelly

[heahyou00]

Phases 2 &3

White fish with orange Poppy Seed Dip

3 oz. mild white fish
1 portion Orange Poppy Seed sauce
1 lemon wedge

Squeeze lemon juice on fish. Broil on each side 3 to 5 minutes, until done. Top with orange poppy seed sauce. Broil until brown. Serve with remaining dip.

Sauce:
1 oz. low fat cottage cheese, blended
¼ small orange (cut in wedges)
¼ tsp. Poppy seeds

In a small bowl, combine cottage cheese and poppy seeds. Squeeze juice from orange wedge. Lightly grate peel of orange wedge into bowl. Mix and refrigerate at least 1 hour.


Kelly

[heahyou00]

All Phases

Cheesecake

Ingredients
8 oz. fat free cream cheese
1/2 c. fat free sour cream
1 Egg
8 packets Splenda (more or less to taste)
A dash of lemon juice
A dash of vanilla extract

Preheat oven to 350 degrees. Mix together all the ingredients with a mixer. I beat it pretty high b/c the fat free ingredients are kind of clumpy. Pour the mixture into a lightly pammed baking dish. I used an 8 x 8 square pan, but a pie plate or any other smaller dish should work. Bake about 20 - 30 minutes until it looks slightly brown. It will only brown much around the edges because none of the ingredients really brown well.

Kelly

[heahyou00]

Breakfast Shake
__________________
1c. frozen strawberries
1c. Soy milk (silk brand plain is equivalent to skim milk)
1 tbs sf vanilla syrup

Blend until smooth. It's thick and delicious! You can use any combination of fruit and flavorings- I've used 1/2c pineapple, peaches, a mix- it's all fabulous!



Kelly

[heahyou00]

Phase 2 & 3

Leenie's Muffins (makes 6)

4 egg whites
1/2 cup oats
1/4 cup ff cottage cheese
1/4 cup Splenda
1 tsp vanilla
1 tsp baking powder
juice from fresh squeezed 1/2 lemon (i use 1/8 cup real lemon)
1.5 tbsp poppy seeds

mix everything together in the blender until smooth, pour into pam sprayed muffin tin (6 works perfectly)
bake at 350 for 20-25 minutes

Kelly

[tinatina]

Spiced Chai Tea Smoothie Makes 1 serving

The lean protein from the milk and tofu will help keep you satisfied all morning. Tip: Look for silken tofu in the refrigerated section of your market; if it's unavailable, substitute plain nonfat yogurt.

Ingredients
1/2 cup nonfat milk
1 chai tea bag
1/2 cup light silken tofu
1 tablespoon granular sugar substitute
1/4 teaspoon almond extract
1/4 teaspoon vanilla extract
6–8 ice cubes
Ground cinnamon for garnish

Instructions
1. Pour milk into glass measuring cup; warm in microwave for 1 minute. Add tea bag; let steep 10 minutes. Remove tea bag; refrigerate measuring cup for 5 minutes.

2. In blender or food processor, combine milk mixture and tofu. Add sugar substitute, both extracts, and ice; process until ice is crushed and mixture is frothy. Sprinkle with cinnamon and serve immediately.

Nutritional Information:
133 calories
5 g total fat (1 g saturated fat)
2 mg cholesterol
11 g carbohydrate
13 g protein
0 g fiber78 mg sodium

[tinatina]

Coconut Shrimp Curry
Curry hails from India, where the word is used to describe a spicy sauce. Today, curry is popular all over the world. If you're a fan of curry, or if you want to taste it (and you like your food hot), give this recipe a try.


Makes 2 servings

Description
When making a curry, toast or warm the curry paste in liquid first, before adding other ingredients, to bring out the fragrant, complicated flavors. Opt for red curry paste as opposed to green, which is much spicier, and make sure you use unsweetened coconut milk rather than the thick, sweetened kind. We like to serve this over brown rice - the curry cooks so quickly, it will be done before the rice is finished cooking.

Tip: Because there's no oil in the pot, you must keep stirring the peppers and onions as they cook.

Ingredients
1 cup unsweetened light coconut milk, divided
1 teaspoon red Thai curry paste
1/2 large red pepper, thinly sliced
1/2 small onion, thinly sliced
2 teaspoons Splenda or other sugar substitute
1 teaspoon fish sauce
10–12 ounces extra-large shrimp
1 tablespoon fresh lime juice
Sliced fresh basil leaves and fresh lime wedges for garnish

Instructions
1. In medium saucepan over medium heat, bring 1/4 cup of the coconut milk and the curry paste to a simmer. Add peppers and onions; cook 4 minutes, stirring often. Stir in remaining 3/4 cup coconut milk, Splenda, and fish sauce. Bring to a simmer; let cook 1 minute.

2. Add shrimp; cook 3 minutes, until shrimp is cooked through, stirring once to flip shrimp. Remove from heat; stir in lime juice. garnish with basil and additional lime.

Nutritional Information:
399 calories
19 g total fat (13 g sat)
235 mg cholesterol
19 g carbohydrate
37 g protein
2 g fiber
520 mg sodium

[tinatina]

Coffee Frappé advertisement

Cool off on a hot day with this creamy coffee confection.

Coffee Frappé (Phases 2 & 3)

2 servings

Description
Like the familiar coffee-shop favorite, our frappé is made with extra-strong coffee (brewing 2 tablespoons of ground coffee for every cup of water). This recipe, which makes two "grande" drinks, is sure to become an all-time favorite.

Ingredients
1 cup crushed ice
3/4 cup very strong coffee, chilled
1/2 cup fat-free milk
2 tablespoons granular sugar substitute
1 tablespoon South Beach Diet–approved chocolate syrup
2 tablespoons South Beach Diet–approved whipped topping


Instructions
Add ice, coffee, milk, sugar substitute, and syrup to a blender. Blend on high speed until mixture is smooth and ice is incorporated. Pour into tall glasses and garnish with whipped topping. Serve immediately.

Nutritional Information:
67 calories
1 g total fat (5 g sat)
1 mg cholesterol
12 g carbohydrate
3 g protein
0 g fiber
46 mg sodium

[tinatina]

Dilled Shrimp Salad with Herb-Dill Dressing advertisement

Herbs are a must when it comes to cooking full-flavored, delicious meals — and fresh dill is no exception. It's often used for creating summery main-dish salads and seasoning seafood and lean meats. Here's a delicious recipe flavored with dill for your recipe box.

Serves 2

Ingredients

Shrimp
1/2 cup dry white wine
1/2 teaspoon mustard seeds
1/8 teaspoon red-pepper flakes
1 bay leaf
1/2 lemon, sliced
3/4 pound large shrimp, peeled and deveined

Herb-Dill Dressing
1 1/2 tablespoons extra-virgin olive oil
1 1/2 tablespoons red wine vinegar
1 tablespoon water
1 tablespoon chopped fresh basil
1 tablespoon chopped fresh dill
1/2 teaspoon finely chopped garlic
1/2 teaspoon Dijon mustard
1/4 medium onion, sliced
1/2 large head romaine lettuce
2 ripe tomatoes, cut into wedges
3 fresh mushrooms, sliced
Fresh dill sprigs (optional)

Instructions
To make the shrimp: Combine the wine, mustard seeds, pepper flakes, bay leaves, and lemon in a large saucepan. Add water to fill the pan two-thirds full. Bring to a boil over high heat. Add the shrimp, and cook for 3-4 minutes or until the shrimp have turned pink and are no longer translucent in the center. Drain and cool. Discard the bay leaves.

To make the herb-dill dressing: In a screw-top jar, mix the olive oil, red wine vinegar, water, basil, dill, garlic, mustard, and onion. Shake well.

Place the shrimp in a large bowl and add the dressing. Toss well, cover, and refrigerate until well-chilled.

Serve the shrimp mixture on romaine lettuce leaves and surround with the tomato wedges and mushroom slices. Garnish with dill sprigs, if using.

Nutritional Information:
382 calories
14 g total fat (2 g sat)
260 mg cholesterol
16 g carbohydrate
38 g protein
4 g fiber
310 mg sodium

[tinatina]

oops was already posted
South Beach Barbecue Sauce

[tinatina]

Refreshing Summer Soup

This summer, treat yourself to a bowl of delicious, garden-fresh gazpacho. This refreshing chilled soup originates from Spain and is easy to make. It's also good for all three Phases of the South Beach Diet®.

Ingredients
2 1/2 cups tomato or vegetable juice cocktail
1 cup peeled, seeded, finely chopped fresh tomatoes
1/2 cup finely chopped celery
1/2 cup finely chopped cucumber
1/2 cup finely chopped green bell pepper
1/2 cup finely chopped green onion
3 tablespoons white wine vinegar
2 tablespoons extra-virgin olive oil
1 large clove garlic, minced
2 teaspoons finely chopped, fresh flat-leaf parsley
1/2 teaspoon salt
1/2 teaspoon Worcestershire sauce
1/2 teaspoon freshly ground black pepper


Directions:
Combine all the ingredients in a large glass or stainless steel bowl. Cover and refrigerate overnight. Serve cold.

Per Serving: 127 calories
2.48 g protein
13 g carbohydrate
3 g fiber
7 g total fat
1 g saturated fat
0 mg cholesterol
867 mg sodium

[becca300]

All Phases

1 lb of Ocean Perch Fillets
2 cups of Parmesian Cheese
3 Tablespoons of Chopped parsley ( I use the Italian kind)
1 beaten egg
salt and pepper to taste
1 Tablespoon of Olive Oil

Preheat oven to 350 degrees

Put some non stick reynolds wrap on a cookie sheet and smear with the Olive Oil

Mix together your Parm cheese, salt and pepper, and chopped parsley.
Beat the egg in a shallow bowl, dip the fillets into the egg and then into the parm mixture till coated and lay the fillets down on the cookie sheet, skin side down and bake for 15 to 20 minutes or until golden.

Makes approx 4 servings

[becca300]

All Phases

1 40 1/2 ounce can of Light Red Kidney Beans, drained
3 stalks of celery, chopped
1 small onion, chopped
6 hard boiled eggs, chopped
1/3 cup of Hellmans Mayonaise
salt and pepper to taste

Mix all together, may seem dry at first. Let sit overnight and stir again, It will be perfect! Makes a large bowl of salad that is great for carryins or picnics!

[becca300]

All Phases

I just love these at the Fair! Now I can have a legal one!!

Lemonade Shake-Up

Ingredients:

Juice of 2 lemons (1/2 cup)
1 squeezed lemon, cut into fourths
2 cups water
1/2 cup of Splenda or to taste
Ice cubes



Directions:

Place all ingredients in a 1-quart jar and cover with lid. Shake jar to dissolve Splenda, pour into tall glasses.

Makes 2, 8 ounce servings

[PIR8LUVR]

I found a recipe on Untitled Document and modified it:

Flatout Bread makes these great low-carb, whole wheat wraps that can be used to make thin crust pizza, quesadillas, etc.

Ingredients: Flatout Bread LC, WW Wrap
Pizza Sauce
Toppings of your choice (I used turkey pepperoni, mushrooms, and
red onion)
Shredded Mozzerella Cheese

Pre-heat oven at 350.
Bake flatout bread on cookie sheet at 350 for 3 minutes
Top wrap with pizza sauce (1/3 to 1/2 a cup), and toppings (I used 10 slices of turkey pepperoni, and lots of mushrooms and red onion slices)
Sprinkle with mozzerella
Bake at 350 for 15 minutes

[heahyou00]

Phase 2 and 3


Pumkin Nut Muffins

1 can white beans drained and rinsed well- Great Northern Beans
4 eggs
1 tsp baking powder
pinch of salt
1 tsp vanilla
2 tbsp vegetable oil
1 cup splenda
1 individual container non sweetned applesauce
2 tbsp pumpkin pie spice

Combine all ingredients into blender, once mixed fold in nuts of your choice, I used walnuts. Pour into muffin tins and bake at 375 for 25-30 mins or until toothpick comes out clean.



Kelly

[tinatina]

From the South Beach Daily Dish

Beef Satay With Peanut Sauce

Rich and creamy, with just the right touch of spice, peanut sauce is great for perking up tender grilled slices of top round beef. Try this delicious satay for dinner or serve it at an upcoming get-together with friends.

Makes 4 servings

Prep time: 15 minutes
Start to finish: 15 minutes

Ingredients

Satay
3 garlic cloves, minced
2 tablespoons fresh lime juice
1 tablespoon grated fresh ginger
1/2 teaspoon toasted sesame oil
11/2 pounds top round beef, trimmed and cut into 3?4-inch-thick slices

Sauce
1/4 cup creamy trans fat–free peanut butter
1/4 cup water
2 tablespoons low-sodium soy sauce
1 tablespoon plus 11?2 teaspoons rice vinegar
2 garlic cloves, minced
1/8 teaspoon red pepper flakes

Special equipment
4 (12-inch) skewers

Instructions

For the satay: In a 9x13-inch glass baking dish, combine garlic, lime juice, ginger, and sesame oil. Add beef and turn to coat with marinade. Cover the dish with plastic wrap and marinate beef at room temperature for 20 minutes.

For the sauce: In a medium bowl, whisk together peanut butter, water, soy sauce, vinegar, garlic, and pepper flakes.

Lightly coat a grill or grill pan with cooking spray and heat to medium-high. Thread equal amounts of sliced meat onto 4 skewers. Grill meat 5 to 7 minutes per side for medium-rare. Serve warm with peanut sauce drizzled evenly over the meat or on the side for dipping.

Nutritional Information:
360 calories
17 g total fat (4 g sat)
6 g carbohydrate
43 g protein
1 g fiber
460 mg sodium