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Old 12-17-2010, 08:49 PM   #91
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Old 04-29-2011, 02:41 PM   #92
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Old 08-21-2011, 10:55 AM   #93
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Confused

Hi all, I'm new to South Beach. (I did purchase the book) But I'm a little confused. I LOVE some of the recipes you have posted out here & can't wait to try them. I didn't know peanut butter was a Phase 1 food. Did I miss something?
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Old 05-23-2013, 07:54 AM   #94
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Quote:
Originally Posted by NYGirl53 View Post
Hi all, I'm new to South Beach. (I did purchase the book) But I'm a little confused. I LOVE some of the recipes you have posted out here & can't wait to try them. I didn't know peanut butter was a Phase 1 food. Did I miss something?
You can use natural peanut butter, that is peanut butter without the added sugar.
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Old 05-23-2013, 08:03 AM   #95
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Green Pepper Steaks

1 lb beef (chuck or round)
1/4 cup low sodium soy sauce
1 clove garlic, sliced
1/2 tsp ground ginger
2 Tbsp olive oil
1 cup green onions, sliced
1 cup green or red peppers, cut into 1 inch squares
2 stalks celery, sliced
1 Tbsp cornstarch
1 cup water
2 tomatoes, cut into wedges

Cut beef across grain into thin strips, 1/8 inch thick. Combine soy sauce, garlic and ginger. Add beef strips, toss and set aside.

Heat oil in heavy skillet. Add beef and stir-fry until brown. Add veggies and cook until crisp tender, about 10 minutes.

Mix cornstarch with water, add to pan and stir to thicken. Add tomatoes and heat through.
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Old 05-23-2013, 03:24 PM   #96
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Sunday's Best Chicken

2 medium lemons
2 fresh rosemary sprigs
1 roasting chicken 6 to 7 lbs
1 Tbsp olive oil
2 Tbsp minced rosemary
1 Tbsp coarsely ground black pepper
2 tsp salt

Zest the lemons to measure 2 Tbsp.; set aside. Coarsely chop the lemons; place chopped lemons and rosemary sprigs in the chicken cavity.

Place chicken on a rack in a shallow roasting pan; brush with oil. Combine the minced rosemary, pepper, salt and lemon zest. Rub over chicken.

Bake uncovered in 350 degree oven for 2 1/4 to 2 3/4 hours or until a meat thermometer reaches 180 degrees. Baste occasionally with drippings. Cover loosely with foil if chicken browns too quickly.

Let stand for 15 minutes before carving. Discard lemons and rosemary sprigs from cavity of bird.
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Old 05-24-2013, 11:43 AM   #97
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Peppered Pork Tenderloin

1 whole pork tenderloin about 1 lb
1/2 tsp cayenne OR pepper blend seasoning
2 tsp lemon pepper

Rub tenderloin with both peppers seasonings, covering entire surface. Place in shallow roasting pan and roast in 425 degree oven for 15-20 minutes, until internal temp reads 155-160 degrees. Let rest for 5 minutes before slicing. 4 servings.

calories - 121
protein - 24 grams
fat - 3 grams
sodium - 250 milligrams
cholesterol - 75 milligrams
sat. fat - 1 gram
carbs - 1 gram




Cajun Pork Roast

2 lb pork loin roast
2 tsp thyme
1/2 tsp cumin
1 Tbsp garlic powder
1/2 tsp white pepper
1/2 tsp cayenne pepper
1/2 tsp salt
3 Tbsp paprika
2 tsp oregano
1/4 tsp nutmeg

Combine all seasonings and rub well over all surfaces of roast. Place roast in shallow pan and roast in 350 degree oven for about 45 minutes, until internal temp is 150 degrees. Let rest 5-10 minutes before slicing. Serves 6.

calories - 242
protein - 33 grams
fat - 11 grams
sodium - 260 milligrams
cholesterol - 90 milligrams
sat fat - 3 grams
carbs - 4 grams
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Old 05-26-2013, 09:16 AM   #98
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Chopped Steak

1/2 lb lean ground beef
2 scallions (3 inches of green left on) thinly sliced
1 Tbsp flat-leaf parsley
2 tsp fresh lemon juice
2 tsp low-sodium soy sauce, plus extra for cooking
salt and pepper
1 Tbsp olive oil

In a bowl, gently combine the ground beef, scallions, parsley, lemon juice and soy sauce. Season with salt and pepper. Form into 2 patties, about 3 inches in diameter and 1 1/2 inch thick.

Heat the olive oil in a skillet over medium heat. Cook patties for 5 minutes on the first side, turn and cook for 3 more minutes on the second side for medium rare. (Cook longer for greater degree of done-ness). Brush or baste the patties on the second side with more soy sauce if desired. Serves 2

Per serving:
Calories - 200
Carbs - 2 grams
Protein - 22 grams
fat - 12 grams
Cholesterol - 60 milligrams
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Old 05-26-2013, 10:04 AM   #99
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Saucy Parmesan Chicken

4 boneless, skinless chicken breast halves (about 1 pound)
1/4 cup low sugar zesty Italian salad dressing
1/4 cup grated parmesan cheese

Place all ingredients in large re-sealable plastic bag. Seal. Turn bag several times to coat chicken. Lay bag flat in the fridge so that the chicken pieces don't overlap.

Cook now Let chicken marinate in fridge for 30 minutes. Preheat oven to 425 degrees. Remove chicken and discard marinade. Arrange chicken on foil-covered baking sheet. Bake for 20 minutes, or until cooked through (165 degrees).

Cook later Freeze uncooked chicken mixture up to 3 months. Remove chicken from bag; place on foil-covered baking sheet. Preheat oven to 350 degrees and bake chicken for 1 hour or until cooked through (165 degrees). If planning to freeze, use a freezer-type bag.

Serves 4

Calories - 180
Fat - 6 grams
Cholesterol - 75 milligrams
Sodium - 430 milligrams
Carbs - 1 gram
Sugars - <1 gram
Protein - 27 grams
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Old 05-26-2013, 10:21 AM   #100
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Zesty Mexican Chicken (Crock Pot)

6 boneless skinless chicken breast halves
1 can diced tomatoes
1 large onion, chopped
1 medium green pepper, chopped
3 garlic cloves, minced
2 Tbsp lime juice
1 Tbsp hot sauce
salt and pepper

Place chicken in the bottom of a crock-pot that has been sprayed with cooking spray. In a large bowl, combine the tomatoes, onion, green pepper, garlic, lime juice, pepper sauce, salt and pepper. Pour over chicken.

Cover and cook 4 to 5 hours or until temp reads 170 degrees. Serve on cooked spaghetti squash, sautéed zucchini ribbons, steamed chopped broccoli, etc.

For Phase 2, may be served with brown rice or whole wheat pasta.
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Old 05-26-2013, 10:31 AM   #101
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Broccoli-Tomato Chicken

4 Skinless, boneless chicken breast halves, cut into 1/2-inch strips
Salt and Pepper
2 Tbsp ICBINB spread
1/4 cup chopped onion
2 cups fresh broccoli florets
1 tsp lemon juice
1/2 tsp dried thyme
3 medium tomatoes, cut into wedges

Season chicken with salt and pepper; In a heavy skillet, melt ICBINB spread over medium heat. Add chicken and onion and cook until chicken is done, about 8 minutes.

Add broccoli, lemon juice, thyme, and salt and pepper to taste. Cover and simmer for 6 minutes. Add tomatoes, replace lid and simmer 3 to 4 more minutes, until hot. Serves 4.
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Old 05-26-2013, 10:39 AM   #102
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Vinegar Chicken

2 Tbsp ICBINB spread
3 pounds of chicken pieces
4 cloves garlic UNPEELED
1/4 tsp salt
1/4 tsp pepper
1/2 cup tarragon wine vinegar
2 medium tomatoes, peeled, seeded, and chopped
2 Tbsp chopped fresh parsley

In a heavy skillet, melt ICBINB spread over medium heat. Add chicken and garlic. Cook, turning, until chicken is lightly browned, about 5 minutes per side.

Season chicken with salt and pepper. Add vinegar and bring to a boil. Add tomatoes and parsley. Cover, reduce heat and simmer 20 minutes, until chicken is tender. Remove chicken to a serving platter and keep warm.

Remove garlic cloves; peel under cold water, mash and whisk into sauce. Pour sauce over chicken and serve hot. Serves 4.
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Old 05-28-2013, 05:08 AM   #103
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Marinate for London Broil (or any meat)

4 cloves garlic, diced
1 tsp salt
3 Tbsp low sodium soy sauce
1 Tbsp low sugar ketchup
1 Tbsp oil
1/2 tsp pepper
1/2 tsp oregano

Mix together all ingredients in a bowl. Pour marinate into a zip lock plastic bag. Add meat and marinate overnight. Grill meat to desired doneness.
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Old 06-25-2013, 07:30 AM   #104
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Recipes

Wow! All of those recipes look fabulous!! Thanks for sharing. Trying the chicken, italian dressing (I make my own season mixture) and parmesan! Can't wait to try this!
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Old 06-25-2013, 07:26 PM   #105
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Using Splenda, aspartame, saccharin, etc.

Hello, I am new to the forum and the South Beach diet plan and am in day 8 of phase 1. I know how to eat healthy and do eat healthy about 50% of the time (but knowing how and doing are, as we all know, two entirely different things). However, the carbs get me every time! I also have an extensive medical background (both traditional medical as well as natural/herbal) and know that the artificial sweeteners such as Splenda (sucralose), aspartame, saccharin, etc., are not healthy, do spike blood sugar, and are now being linked to medical conditions such as pancreatitis. I opt for xylitol, monk fruit, agave nectar and stevia. That being said, have any of you tried the South Beach recipes using the natural sweeteners I have just mentioned (or others such as erythritol)? I thank you for any and all input. I haven't tried any of the recipes listed since I just found this forum tonight but am looking forward to trying many of them.
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Old 06-29-2013, 07:18 AM   #106
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Is there anywhere I can find reciepes with few ingredients?
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Old 07-07-2013, 07:58 PM   #107
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This is my first post so hope I'm doing this right. I have the SB book and am hoping to start soon. Trying to get ideas first so I don't fall off the first day. I have about 15 lbs to lose. I have to ask...is this recipe really acceptable for phase 1? I LOVE taco soup! :-)
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Old 07-07-2013, 07:59 PM   #108
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Oops! Looks like I did something wrong. Meant this to go after the Taco Soup recipe. Sorry!
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Old 07-26-2013, 09:46 AM   #109
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CREOLE CHICKEN (Dump style)*

2 pounds of chicken pieces
1 TBSP olive oil
1/4 cup chopped onion
1/4 cup bell pepper
1 clove minced garlic
14 oz. can whole tomatoes w/juice broken up
2 tsp Worcestershire
2 tsp red wine vinegar
1/2 tsp dried basil
salt and pepper
hot sauce (optional)

For immediate cooking: Pre-heat oven to 350 degrees. Place all ingredients into a large baking dish, turn chicken to coat. Bake until juices run clear, 45-60 minutes. (30-40 minutes for chicken breasts).

For freezing: Place all ingredients into a 1 gallon freezer bag. Lay flat in freezer.

To thaw and cook: Take to bag out of the freezer the night before, make sure the bag is completely sealed and thaw in the fridge. Preheat the oven to 350 degrees. Empty the contents of the bag into a large baking dish and bake until the juices run clear, 45-60 minutes (30-40 minutes for chicken breasts).

*Means you can dump everything together in a bag and freeze for later use.

*OTHER DUMP RECIPES*

GARLIC DIJON CHICKEN

2 cloves minced garlic
4 Tbsp Dijon mustard
2 Tbsp lime juice

Same instruction as above

HERB-WINE CHICKEN

1 cup red wine
2/3 cup canola oil
2 cloves minced garlic
1/2 lemon, thinly sliced
2 Tbsp minced fresh parsley
1 tsp thyme
1 tsp basil
salt and pepper

Same instructions as above

LEMON AND GARLIC CHICKEN

2 cloves chopped garlic
4 Tbsp olive oil]
2 Tbsp chopped parsley
2 Tbsp lemon juice
salt and pepper

Same instructions as before

LEMON MARIDADE

2/3 cup lemon juice
1/4 cup cider vinegar
1/4 cup canola oil
2 Tbsp minced onion

Same instructions as before

PEPPER LIME CHICKEN

1/2 tsp lime peel
2 cloves minced garlic
1/4 cup lime juice
1 Tbsp canola oil
1 tsp basil
salt and pepper

Same instructions as before

SPICED CITRUS CHICKEN

2 Tbsp olive oil
2 Tbsp lime juice
2 Tbsp orange juice
2 Tbsp lemon juice
2 Tbsp chili powder
1 tsp cayenne pepper
salt and pepper

Same instructions as before

STICKY CHICKY

2 Tbsp oil
1 Tbsp soy sauce
3 Tbsp smooth natural peanut butter
3 Tbsp SB friendly ketchup

Same instructions as before
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Old 02-16-2014, 03:56 PM   #110
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bean brownie

well I tried the brownie with black beans,,, really not bad at allllll . the kids.( 22 and 24 loved them) they live this low carb life much easier than I !! i did sprinke some sugar free choc chips on top otherwise followed it exact !! thanks
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Old 04-08-2014, 11:05 PM   #111
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Awesome recipes! Thank you!
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