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Old 10-05-2008, 12:48 PM   #31
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Quote:
Originally Posted by lisabinil View Post
Many recipes are adaptable that I've made-I simply made a typo and didn't change it to the wheat flour-I have the original recipes saved in my Mastercook program. I apologize for the typo.
Could it be any whole grain flour? Could it be a nut flour or a bean flour?
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Old 10-05-2008, 12:51 PM   #32
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From todays SBD Daily Dish:

Savory Soup
Fall is upon us, and with the weather cooling off it's a great time to curl up with a hot bowl of South Beach Diet–friendly soup. Brimming with vegetables, beans, and savory broth, these fiber-rich, flavorful soups will keep you warm and satisfied long after the last spoonful.

Red Lentil Soup With a Spicy Sizzle (Phase 2)
Makes 8 servings
Ingredients
6 teaspoons extra-virgin olive oil
2 onions, chopped (1 1/2 cups)
3 cloves garlic, finely chopped
2 teaspoons ground cumin
8 cups defatted reduced-sodium chicken or vegetable stock
1 1/2 cups red lentils, rinsed
1/3 cup bulgur (grain)
2 tablespoons tomato paste
1 bay leaf
3 tablespoons fresh lemon juice
Salt and freshly ground black pepper
1 teaspoon paprika
1 teaspoon ground red pepper (cayenne)
Instructions
In a soup pot, heat 2 teaspoons of the oil over medium heat. Add onions and cook, stirring, until softened, 3–5 minutes. Add garlic and cumin and cook for 1 minute. Add stock, lentils, bulgur, tomato paste, and bay leaf; bring to a simmer, stirring occasionally. Cover and cook over low heat until the lentils and bulgur are very tender, 25–30 minutes. Discard the bay leaf.
Ladle about 4 cups of the soup into a food processor and puree. Return the pureed soup to the soup pot and heat through. Stir in lemon juice and season with salt and pepper to taste. Just before serving, ladle the soup into bowls. Heat the remaining 4 teaspoons of oil in a small skillet and stir in paprika and red pepper. Drizzle about 1/2 teaspoon of the sizzling spice mixture over each bowlful and serve immediately.
Recipe reprinted with permission of EatingWell, Where Good Taste Meets Good Health.
Nutritional information
221 calories
4 g sugar
5 g total fat (1 g sat)
0 mg cholesterol
31 g carbohydrate
14 g protein
7 g fiber
87 mg sodium

(as a side note, this can be a phase I recipe if you leave out the bulgur wheat)
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Old 10-06-2008, 09:51 AM   #33
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Quote:
Originally Posted by Judynyc View Post
Could it be any whole grain flour? Could it be a nut flour or a bean flour?
It's a very small amount-just 2 tbls so I'm sure it would be fine with any type of sub. Since it's a binder you could prolly use ThickenThin/Not Sugar or Starch
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Old 10-06-2008, 09:55 AM   #34
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Quote:
Originally Posted by kmh123 View Post
Breakfast bake Phase II

6 slices whole wheat bread(cubed)
8-10 turkey sausage(cooked) and chopped
6 eggs(beaten)
1 Can F/F evaporated milk
8oz package (Country Crock)L/F Cheddar cheese(shredded)
any veggies that you want!

In buttered casserole layer bread and sausage, beat egg, milk, and veggies together pour over bread and sausage, toss gently to coat with egg mixture, spread cheese over top, cover and bake at 350 deg 20 min remove cover and bake an additional 15-20 min or till egg mixture is set.
serves six.
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Old 10-07-2008, 07:35 AM   #35
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Quote:
Originally Posted by lisabinil View Post
It's a very small amount-just 2 tbls so I'm sure it would be fine with any type of sub. Since it's a binder you could prolly use ThickenThin/Not Sugar or Starch
Ahhh...good! Thanks!

So then things like arrow root or xanthan gum can be used also.
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Old 10-08-2008, 07:21 AM   #36
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From today's SBD Daily Dish:

Spelt Pasta With Chickpeas and Broccoli (Phase 2)
Makes 2 (1 1/2 cup) servings
Description
High in fiber, protein, and B vitamins, spelt (an ancient cousin of wheat) is full of nutty flavor. Look for it in health-food stores and in the health-food section of some supermarkets, or use whole-wheat pasta instead.
Prep time: 10 minutes
Start to finish: 20 minutes
Ingredients
1/2 head broccoli, cut into florets
4 ounces spelt or whole-wheat linguine
1/2 tablespoon extra-virgin olive oil
1/2 onion, diced
1 garlic clove, minced
1/2 (15-ounce) can chickpeas, rinsed and drained
1/2 tablespoon fresh lemon juice
Salt and freshly ground black pepper
1/8 cup finely grated Parmesan cheese (optional)
Instructions
Blanch broccoli in a large saucepan of salted boiling water until crisp-tender, about 3 minutes. Remove from water with a slotted spoon and set aside. Add pasta to water and cook according to package directions. Scoop out 3/4 cup of pasta cooking liquid and reserve. Drain pasta.
Heat oil in a large skillet over medium heat. Add onion and garlic and cook, stirring occasionally, until softened, about 3 minutes. Add chickpeas, broccoli, and pasta cooking liquid. Bring to a simmer and cook until heated through, about 2 minutes. Add pasta and lemon juice; stir to coat.
Cook until water is mostly evaporated, about 3 more minutes. Season with salt and pepper to taste and serve with cheese, if using.
Recipe from The South Beach Diet Quick & Easy Cookbook. For information on the book, click here.
Nutritional information
340 calories
6 g total fat (0.5 g sat)
64 g carbohydrate
14 g protein
10 g fiber
320 mg sodium
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Old 10-22-2011, 07:00 PM   #37
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Quote:
Originally Posted by Radmom413 View Post
Pumpkin Spice Bean Muffins

1 15oz. can of white or brown beans. Rinse and drain.
4 eggs (egg beaters work fine also).
3/4 cup of artificial sweetener ( I used Splenda and cut back from one cup to 3/4).
1/4 cup dry milk (helps to make it rise)
2 tsp. baking powder
2 Tbsp. oil
1/2 cup of pumpkin (you know, the stuff in the can)
2 tsps of pumpkin pie spice
1 tsp vanilla extract

Beat the he!! out of it in the blender, pour into muffin pan; bake for 25 minutes at 350 degrees. Makes 12 muffins.
second time I am making this recipe, last time I used Splenda as the sweetener, this time, Stevia. The Stevia seems to have a less noticeable after taste of the sweetener but I have to say.. I LOVE this recipe. So yummy as a treat mid morning with some coffee at work. I happen to like them chilled best. Its almost like getting cake!! Thank you so much for sharing this.
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Old 11-13-2011, 01:45 AM   #38
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Here's an ace recipe!

Hazelnut and pear Loaf, tried it (with my Panasonic breadmaker) and the kids loved it! Woo-hoo! Pear and Hazelnut Loaf | The Ideas Kitchen

1tsp yeast
500g strong brown bread flour
1tbsp sugar
25g butter
1½ tsp salt
380ml water
75g hazelnuts chopped*
75g dried pears chopped*

Method

Put all the ingredients in the pan in the order listed above with the exception of the dispenser ingredients.
Place all other ingredients in the dispenser or keep them in a little bowl to add when it beeps.
Set the bread maker to MENU 3 (4hrs) or BASIC RAISIN BAKE PROGRAM, Large size.
Remove the loaf and allow to cool.

Note: Add pears and hazelnuts on raisin beep. Delicious served with a wedge of Stilton.

* Add these ingredients to the dispenser or on the raisin beep
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Old 11-13-2011, 05:47 AM   #39
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For South Beachers; I don't think the above recipe really qualifys with butter, sugar.
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Old 05-23-2013, 07:33 AM   #40
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Meat Sauce

1 lb ground beef
1 Tbsp olive oil
2 or 3 cloves garlic, chopped
2 large onions, chopped
2 Tbsp parsley
1 Tbsp oregano
1 small can mushrooms
1 cup red wine
1 large can tomatoes
1 can tomato paste
2 cups water
2 bay leaves
2 Tbsp parmesan cheese
salt & pepper
1/2 tsp crushed red pepper flakes

Brown ground beef in olive oil. Add 1 of the cloves of chopped garlic and 1 of the chopped onions, to the beef. Add parsley, oregano, mushrooms and wine to the pot. Simmer for 15 to 20 minutes, covered. In a large heavy saucepan, place tomatoes, tomato paste, rest of the chopped garlic, rest of the chopped onion, 2 bay leaves, parmesan cheese and 2 cups water. Bring to boil. Add the meat mixture to the tomato mixture and simmer at least 3 hours.

This would be good on whole wheat pasta. Or serve it with spaghetti squash. If you sub beef broth for the wine, it would probably be Phase 1.
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Old 05-23-2013, 07:49 AM   #41
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Make-over Country Fried Steak

1 Beef Round Steak (1 lb)
1/2 tsp salt - divided
1/2 tsp pepper - divided
1/4 tsp onion powder
1/2 cup low-fat buttermilk
3/4 cup plus 4 1/2 tsp wheat flour, divided
1 Tbsp canola oil
4 1/2 tsp ICBINB spread
1 cup 1% milk

Cut steak into 4 servings and pound to 1/4 inch thickness. Combine salt, 1/4 tsp garlic powder, 1/4 tsp pepper and onion powder; sprinkle over steaks.

Place buttermilk and 3/4 cup flour in separate shallow bowls. Dip steaks in buttermilk, then flour.

In a large skillet, cook steaks in oil over medium heat for 3 to 4 minutes on each side, or until meat is no longer pink. Remove and keep warm.

In a saucepan, melt ICBINB spread and stir in remaining flour until smooth. Gradually add in the milk and bring to a boil. Cook and stir for 1 minute or until thickened. Stir in remaining garlic powder and pepper. Serve over steak.

The original recipe was in a cooking light magazine. I tweaked it a bit, substituting whole wheat flour and lower-fat ingredients. I think it would work for Phase 2.
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Old 05-23-2013, 03:38 PM   #42
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Chicken and Pasta Primavera

2 lbs skinless chicken pieces
4 cups vegetables, peeled, trimmed and cut into 1 inch pieces (carrots, celery, zucchini, summer squash, etc.)
1 medium onion, cut into wedges
2 Tbsp Dijon mustard
1 Tbsp olive oil
2 cloves minced garlic
1 tsp dried oregano, crushed
1/2 tsp dried thyme, crushed
1/2 tsp celery salt
1/4 tsp pepper
2 cups dried wheat pasta (spaghetti, bow-ties or shells)

In a 13X9 baking pan, combine the veggies and onion wedges. In a small bowl, stir together mustard and olive oil. Drizzle about 2 Tbsp of the mustard-oil mixture over the veggies. Sprinkle the garlic, oregano, thyme, celery salt, pepper, and salt over veggies. Toss gently to coat.

Arrange chicken pieces on top of the veggies and baste with the remaining mustard-oil mixture.

Bake, uncovered, in a 350 degree oven about 1 hour or until chicken is tender and no longer pink. Just before removing chicken from the oven, cook pasta till just tender; drain. Remove chicken pieces to a serving platter, cover and keep warm.

In a large serving bowl combine pasta with vegetables and juices from pan. Toss to combine. Sprinkle with parmesan cheese if desired. Serve pasta and vegetables with chicken pieces. Makes 6 servings.
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Old 05-24-2013, 11:52 AM   #43
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Roast Pork with Apples & Onions

1 boneless pork loin roast (2lbs)
1/4 tsp salt
1/4 tsp pepper
1 Tbsp olive oil
3 golden Delicious Apples, cut into wedges
2 large onions, cut into wedge
5 cloves garlic
1 Tbsp minced fresh rosemary (or 1 tsp dried rosemary crushed)


Sprinkle roast with salt and pepper. In a large nonstick skillet, brown roast in oil on all sides. Place in a shallow roasting pan coated with cooking spray. Arrange apples, onions and garlic around roast; sprinkle with rosemary.

Bake, uncovered, at 350 degree oven for 1 to 1 1/4 hours or until meat temp reads 160 degrees. Turn apples, onions and garlic once. Let roast stand for 10 minutes before carving.
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Old 05-26-2013, 09:25 AM   #44
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Baked Round Steak with Onions

2 1/2 lb round steak
1 tsp salt
1/4 tsp pepper
1/4 tsp garlic powder
3 Tbsp whole wheat flour
2 Tbsp olive oil
2 cups onions, thinly sliced
1/3 cup beef broth

Mix the salt, pepper and garlic powder with the flour and pound it into the steak on both sides. In a heavy skillet, brown the steak quickly on both sides in the hot oil. Transfer the steak to a covered baking pan and set aside.

In the same skillet, sauté the onions until brown. Spread the onions over the steak and bake in in a 350 degree oven for 1 hour. Remove cover from steak. Add broth and bake additional 30 to 45 minutes until meat is tender. Adjust seasonings and thickness of gravy.
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Old 05-26-2013, 09:37 AM   #45
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Scalloped Zucchini

6 medium zucchini
1/2 lb bulk turkey sausage (If you like it spicy, get the hot variety)
1/2 cup chopped onion
1/2 cup crushed whole wheat crackers (about 14 crackers)
1/2 cup grated parmesan cheese - divided
2 slightly beaten eggs
1/4 tsp dried thyme
dash of garlic salt
pepper to taste

Scrub squash and cut off ends. Do not pare. Cook whole squash covered in boiling water for 15 minutes or till just tender. Drain thoroughly, reserving 1/2 cup cooking water. Chop squash coarsely. (Will make about 5 cups).

Cook sausage and onion together in heavy skillet. Drain off excess drippings. Add squash, reserved cooking water and remaining ingredients, reserving 2 Tbsp cheese.

Mix well. Turn into ungreased 1 1/2 quart casserole. Sprinkle with remaining cheese. Bake in 350 degree oven for 40 to 45 minutes or until set. Serves 6.
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Old 05-26-2013, 09:48 AM   #46
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[B]Chicken in a Crock Pot

2 carrots, sliced
2 onions, sliced
2 stalks celery, cut in 1 inch pieces
3-4 lb whole fryer chicken
1 tsp salt
1/2 tsp pepper
1/2 cup water, chicken broth, or white wine
1/2 tsp dried basil

Put carrots, onions and celery in the bottom of a crock pot. Place whole fryer chicken on top of the veggies. Sprinkle with salt and pepper and add liquid. Sprinkle basil over the top. Cover and cook on low 8 to 10 hours. Slice chicken and serve with veggies. You may de-fat the broth, thicken slightly and serve as a sauce over the chicken if you wish. Serves 4

If you don't use the carrots or white wine, this would probably be a good phase 1 recipe.
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Old 05-26-2013, 11:14 AM   #47
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Tomato-Apple Chicken

2 tsp canola oil
4 skinless, boneless chicken breast halves, pounded very thin
1 medium onion, sliced
1 can (16-oz) tomatoes
1/4 tsp dried thyme
1/4 tsp garlic powder
1/4 tsp salt
1 tsp brown sugar
1/4 tsp Worcestershire sauce
1/2 lemon, thinly sliced
2 small apples, cored and cut in eights
1/2 tsp cornstarch, dissolved in 1 Tbsp. water
1 Tbsp chopped fresh parsley

Heat oil in heavy skillet over medium heat. Add chicken and cook about 4 minutes per side, until lightly browned. Scatter onion slices over chicken.

In a bowl, combine tomatoes, brown sugar, thyme, garlic powder, salt and Worcestershire sauce; pour over chicken. Top with lemon slices and bring to a boil. Cover and reduce heat. Simmer 10 minutes. Add apples and cook 10 minutes more, until chicken is tender. Remove chicken and apples to a platter and keep warm.

Stir dissolved cornstarch and water into liquid in pan. Cook over high heat, stirring until sauce thickens, about 5 minutes. Spoon over chicken and apples. Garnish with parsley.
Serves 4

NOTE--I wasn't sure about the brown sugar, but it was only a teaspoon. You could always omit it altogether. The sweetness of the apples will probably make up for it's absence.

Last edited by gailbayne; 05-26-2013 at 11:15 AM.. Reason: mis-spelled word
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Old 05-26-2013, 11:29 AM   #48
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Ginger Chicken

1 egg-white, beaten
1 Tbsp soy sauce
1 tsp cornstarch
1/8 tsp white pepper
1 lb boneless, skinless chicken breasts, cut into 1-inch pieces

SAUCE
1/2 tsp cornstarch
2 Tbsp rice vinegar
2 Tbsp soy sauce
1 tsp sugar

STIR-FRY
1 Tbsp plus 2 tsp olive oil, divided
1 medium green pepper, julienned
3 green onions, cut into 1 inch lengths
1/2 cup canned bamboo shoots, finely chopped
2-3 tsp minced fresh gingerroot
1/4 cup slivered almonds, toasted

In a large re-sealable plastic bag, combine the egg-white, soy sauce, cornstarch and pepper. Add chicken; seal bag and turn to coat. Refrigerate for 30 minutes.

Sauce: Combine the cornstarch, vinegar, soy sauce and sugar until smooth. Set aside.

Drain chicken and discard marinade. In a heavy skillet, stir-fry chicken in 1 Tbsp oil until no longer pink. Remove and keep warm.

Stir-fry green pepper and onions in remaining oil for 2 minutes. Add bamboo shoots and ginger; stir-fry 3-4 minutes longer or until vegetables are crisp-tender.

Stir sauce mixture and add to the pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Add chicken back to the pan and heat through. Sprinkle with almonds. Serve with brown rice if desires. Serves 4.
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Old 07-30-2013, 08:26 AM   #49
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PENNY'S CHICKEN VEGGIE SOUP

2 TBSP olive oil
1 small chicken breast, cubed
1 onion, diced
2 stalks celery, diced
1 carrot, diced
1 fresh tomato, diced
handful whole wheat pasta of your choice
1 carton fat free, low sodium chicken broth
seasonings

Heat the olive oil in a soup pot. Cook the chicken and veggies about 8 minutes. Add seasonings of your choice. I used poultry seasoning, fresh ground pepper, few red pepper flakes, garlic powder and a little Italian seasoning. Add the chicken broth and simmer about 5 minutes. Add the pasta and simmer low and slow for about 15 - 20 minutes, until the pasta is done to your liking.

You can add whatever veggies you have on hand. Also, use brown rice instead of the pasta if you prefer. I think this could be a very versatile soup; change it up however your family likes.
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Old 08-23-2013, 11:29 AM   #50
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Anyone hungry for Pancakes??? I have two recipes that are SB friendly.BOTH are from the SB Diet Cookbook.

#1 Phase 3
Book says PH3 but I do not see why it wouldn't be for Ph2 also.Does anyone else know why it says PH3 from the ingredients it looks almost the same as the second one which is PH2?

Pancakes
2c WW Pastry FLour
1 tsp baking soda
1/2tsp baking powder
1/2 tsp salt
1 egg
1 egg white
2c RF Buttermilk
1 Tbs vanilla extract
2 tsp Canola or Olive Oil

Instructions...
In large bowl,comnime flour,baking soda,baking powder,and salt.
In med bowl,wisk in the buttermilk,vanill extract, and oil. Stir into the flour mixture just until the batter is combined and pourable.

Heat a large nonstick-skillet coated wth cooking spray over medium heat.Pour 1/3c batter into the skillet to form a 4" pancake. Cook for 2-3 min, our until the bottom is browned, Turnand cook for 1-2 min longer, or until golden brown. Remove to a plate andkeep warm. Repeat to make a total of 12 pancakes. Serve with warm fruit or SF Syrup or SF Jelly.

Nutrition Per Pancake 130 cal,2gfat,0Sast Fat,5gProtein,24g Carb,3g Fiber,20mg Cholesterol,280mg sodium.

#2 Phase 2

Oatmeal Pancakes
1 1/4c rolled oats
2c RF or FF milk ( recipe says FF milk)
1 egg
1/2c WWFlour
1/4c toasted whet germ
1Tbs baking powder
2 tsp sugar substitute
2 tsp canola oil
1/2tsp salt

In med bowl, combine theoats and mile and allow to stand for ten minutes. Stir in the egg, flour,whet germ, baking powder, sweetner, oil and salt,mixing until evenly blended and only small lumps remain. Let the batter stand for 30 min in the refrigerator.
Heat a large non-stick skillet coated with cooking spray over med. heat. Working in batches, pour the batter by 14 cup into the pan and cook for 3-4 min, or until the top starts to bubble and the bottom is browned. Turn and cook for 1-2 min longr, or until golden brown. Remove to a plate and keep warm. Repeat to make a total of 12 pancakes.

Nutrition
Per Pancake 90 cal,2gm fat,0 sat fat,1/2 gm protein,14g carb,1g fiber,20mg cholesterol, 250mg sodium.
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Last edited by Berta48; 08-23-2013 at 11:31 AM..
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Old 08-23-2013, 11:42 AM   #51
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I do not eat these frequently bu tithey are wondrful for those special times or for company!! And still as they say "have your cake and eat it too" And stay on SB plan.


Phase 2 Southbeach Diet Cookbook.

Apple Almond Souffle'

3 med baking apples, peeled,cored and cut into bite size pieces.
1/4c water
3Tbs sweetner
1/2tsp ALmond Extract
5 egg whites
1/4c sliced or slivered almonds, toasted(optional)

In a 2 qt saucepan combine the apples and water. Bring to a boil over high heat.Reduce the heat to low,cover,and simmer, stirring occasionally, for 10 min.or until the apples are tender. Remove from heat and place in the refrigerator for 10 min.(Place a hot pad underneath the pot in refrigerator)

Pre-heat the oven to 425F In a large bowl, with an electric mixer on hig speed, beat the egg whites until stiff peaks form.With a rubber spatula,gently FOLD into the cooled apple mixture.Spoon the mixture into a 1 1/2 qt souffle' dish. Bake for 25 min, or until souffl'e is puffed and browned. Sprinkle with the almonds before serving.
Makes 4 servings.
Nutriton
Per Serving 150 cal,3 1/2 gm fat,0 sat fat,6gm protein, 5gm carb, 2g fiber,0 gm cholesterol,70mg sodium.


Low Fat Lemon Souffle Cheesecake This is from Kraftfoods.MAKES 8 SERVINGS....
2/3c boiling water
1- 4oz pkg. SF Lemon Gelatin(4 serving size)
1c LF Cottage cheese
1 container RF Cream Cheese
2c Thawed COOL Whip.

Stir boiling water into gelatin in a large bowl at least 2 min. until completely dissolved. Cool 5 min.
Pour into blender container. Add cheese; cover.Blend on med. until smooth,occasionally scraping down the side of the blender container. Pour into larg bowl. Gently stir in whipped topping.

Pour into pan smooth top,Refrigerate 4 hours cut into 8 servings and ENJOY!!!
You could make an almond pie crust or ww or nut crust for this recipe.It is WONDERFUL either way!!!

Last edited by Berta48; 08-23-2013 at 11:53 AM..
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Old 08-23-2013, 12:03 PM   #52
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These are really good too. I have made them before and we liked them. Give it a try...

Bean Burgers Makes 4 Servings....

1 15oz can Butter Beans, drained
1 small onion chopped
1 Tbs finely chopped Jalapeno Pepper(Optional) or (more mild pepper such as green chili)
6 Whole Grain Crackers(recipe called for saltines)
1 egg beaten
1/2 c RF cheddar Cheese shredded
1/4tsp garlic powder
salt & pepper to taste
1/4 canola oil
Directions...
In med bowl, mash beans. Mix in onion, jalepeno peppers, crushed crackers, egg,cheese,garlic powder, salt, and pepper. Divide into 4 equal parts, and shape into patties.

Heat oil in large skillet over medium -high heat; use more or less oil to reach 1/4th in in depth. Cook patties until golden brown. I added this not in the recipe.....(You could bake them in oven also until golden brown sprayed with some olive oil, turn and spray again.This would cut back on the amount of oil ).

No nutriton information was given.



I have many, many more recipes but not the time to post them today Sorry.

If there is a recipe you think you might want to try or are hungry for let me know. And I wil see if I have something.

Last edited by Berta48; 08-23-2013 at 12:04 PM..
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Old 08-24-2013, 03:48 PM   #53
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Thanks Berta for those recipes! That must have been a lot of work!
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Old 08-24-2013, 06:20 PM   #54
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Thanks Berta for those recipes! That must have been a lot of work!
You are quite welcome
No it wasn't any trouble at all.I just hope people will try some of them and post their likes or dislikes.

Here is one I found tongiht in the SB Diet Cookbook for PH1
So it can be used for all phases....

Chilled Espresso custard
Makes 4 servings

1 1/2c 1% Milk
2 eggs beaten
3 TBS sugar substitute
2 tsp. espresso powder or Decaff. instant coffee
1 tsp. vanilla extract
Ground cinnamon for garnish

In med bowl, whisk together the milk,eggs,sugar subs, espresso powder or coffee,and vanilla extract until well blended. Pour into four 6 oz custard cups or ramekins and place in a 10" skillet.

Fill the skiller with water to 1/2" from the tops of the custard cups.
bring the water to a boil over high heat.Reduce the heat to low, cover and simmer for 10 min. Remove the cups from the skillet, cover with plastic wraptouching the surface of the pudding, and refrigerate for 3 hours, or until chilled.Garnish with cinnamon.
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Old 08-26-2013, 06:56 AM   #55
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great recipes! I love this waffle recipe from 100 Days of Real Food. You can swap anything (egg whites for whole eggs, olive oil for coconut, any sweetened for honey) and it comes out great. I usually make 2 batches to have them in the freezer.

I also make fruit syrup

Whole-Wheat Waffles
SERVES: 4 – 5

INGREDIENTS
2 large eggs
1 ¾ cups milk (I have used everything from skim milk to thick buttermilk…so whatever you have on hand should work)
¼ cup oil
1 tablespoon honey
½ teaspoon ground cinnamon
¼ teaspoon baking soda
1 ½ cups whole-wheat flour (I used King Arthur’s organic white whole-wheat flour)
2 teaspoons baking powder
⅛ teaspoon salt
Warmed 100% pure maple syrup for serving
Fresh fruit for serving
INSTRUCTIONS
Preheat your waffle iron.
In a large mixing bowl whisk together the eggs, milk, oil, honey, cinnamon, and baking soda until well combined.
Add in the flour, baking powder, and salt and whisk together just until the large lumps disappear.
When the waffle iron is hot, dab it with a little butter and then ladle some batter onto the center of the iron. Follow the instructions that came with your waffle maker to know how long it should be cooked (mine takes about 3 – 4 minutes each).
Keep waffles warm until you finish cooking all of them. Top with pure maple syrup and fruit. Enjoy!


Fruit Syrup
1 cup blackberries + 1 cup blueberries
1 TBL syrup (or any sweetener you prefer, if fresh berries are nice and sweet, I don't bother!)

Place berries and syrup/sweetener in sauce pan
Bring to a simmer over medium heat
stir occasionally til the berries are mostly broken down.
Fresh berries this is 5 min, frozen about 10min.
Remove and set aside, it'll thicken up off the heat.
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Old 08-26-2013, 07:00 AM   #56
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Anyone hungry for Pancakes??? I have two recipes that are SB friendly.BOTH are from the SB Diet Cookbook.

#1 Phase 3
Book says PH3 but I do not see why it wouldn't be for Ph2 also.Does anyone else know why it says PH3 from the ingredients it looks almost the same as the second one which is PH2?

Nutrition Per Pancake 130 cal,2gfat,0Sast Fat,5gProtein,24g Carb,3g Fiber,20mg Cholesterol,280mg sodium.

#2 Phase 2[/B]
Oatmeal Pancakes

Nutrition
Per Pancake 90 cal,2gm fat,0 sat fat,1/2 gm protein,14g carb,1g fiber,20mg cholesterol, 250mg sodium.
I don't understand myself, the Phase 2 approved has LESS fiber.. perhaps the calories?

And there is no such thing as reduced fat buttermilk, buttermilk is naturally low in fat *shakes head*
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Old 08-26-2013, 08:24 AM   #57
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Quote:
Originally Posted by glitterific View Post
I don't understand myself, the Phase 2 approved has LESS fiber.. perhaps the calories?

And there is no such thing as reduced fat buttermilk, buttermilk is naturally low in fat *shakes head*
Glitter
There are a number of recipes I wanted to try in the SBDiet cookbook but say PH3 but don't look any different to me.
Also in that cookbook it talks about using canned things etc etc then says not to use processed items?????
I think the idea is mainly not to use them all the time.I also don't think it would hurt the weight loss. I think it is mainly for health reasons. Who knows

I will have to try that syrup and waffle recipe. Thanks! I have made Almond Flour pancakes and I like them too
I don't have a waffle iron but you could pancakes instead couldn't you?

Last edited by Berta48; 08-26-2013 at 08:29 AM..
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Old 08-26-2013, 08:40 PM   #58
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[QUOTE=Berta48;16573472]You are quite welcome
No it wasn't any trouble at all.I just hope people will try some of them and post their likes or dislikes.

Here is one I found tongiht in the SB Diet Cookbook for PH1
So it can be used for all phases....

Chilled Espresso custard
Makes 4 servings

1 1/2c 1% Milk
2 eggs beaten
3 TBS sugar substitute
2 tsp. espresso powder or Decaff. instant coffee
1 tsp. vanilla extract
Ground cinnamon for garnish

In med bowl, whisk together the milk,eggs,sugar subs, espresso powder or coffee,and vanilla extract until well blended. Pour into four 6 oz custard cups or ramekins and place in a 10" skillet.

Fill the skiller with water to 1/2" from the tops of the custard cups.
bring the water to a boil over high heat.Reduce the heat to low, cover and simmer for 10 min. Remove the cups from the skillet, cover with plastic wraptouching the surface of the pudding, and refrigerate for 3 hours, or until chilled.Garnish with cinnamon.[/

This looks like it would be delicious, simple to make, and a nice change from fudgesicles every night. I don't own any custard cups. I wonder if this could be made in a larger bowl that still could fit into a large skillet and maybe just cook it a little longer?
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Old 09-10-2013, 04:06 PM   #59
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Mushroom Gravy.... Great over beef, Pork chops or Chicken!
Makes 4 cups

1/4c SB friiendly margarine
1 lb mushrooms sliced
1/3c SB friendly Flour (I used white WW)
1 quart COLD broth, beef,chicken, or vegetable depending on what you are using it on.
1/2 tsp dried Thyme
salt and fresh ground pepper to taste.

Melt the margarine in a large saucepan, over meium-high heat.When the margarine starts to sizzle, add the mushrooms and cook,stirring foir ten minutes, or until the mushroom juices have evaporated, and they've begun to brown. Stir in the lfour, reduce heat to medium, and cook another 5 minutes.

WHISK in 1 cup of the COLD broth.Once incorporated, pour in the rest of the broth, and add the thyme.Bring back to simmer, reduce heat to low, and simmer gently for 30 minutes, stirring occasionally. Season with salt and fresh pepper to taste. Serve Hot.

For thicker gravy, turn the heat up to medium, and reduce to desired thickness.For thinner gravy, simply add more broth.

Last edited by Berta48; 09-10-2013 at 04:08 PM..
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Old 09-12-2013, 02:37 PM   #60
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PH2-3 Holidays will be here before you realize it. My family loves this at Thanksgiving and Christmas!

Sweet Potato Casserole
Serves 12

4c cubed sweet potatoe
1/2c SPLENDA OR SWEETNER OF CHOICE
2 eggs beaten
4 tbs SB friendy margarine (I use Smart Balance)
1/2 FF Half N Half or milk of choice.
1/2 tsp vanilla extract
1/4 c Splenda
1/2 c Molasses OR 1/2c Brown Sugar Twin NOT BLEND ( this amount of molasses for 12 servings would be minimal,and is allowed on PH2 & 3.)
1/3c White WW flour
3Tbs Margarine of choice,softened
1/2c chopped pecans

1.Pre heat oven 325F Put sweet potatoes in a medium saucepan with water to cover.Cook over medium heat until tender;drain and mash.

2.In large bowl,mix together the sweet potato. splenda, beaten eggs,salt,margarine, milk and vanilla extract. Mix until smooth.Transfer to a 9x13 in baking idsh.

3.In med bowl mix the Brown Sugar Twin or molasses and flour.Cut in the margarine until the mixture is coarse.Stir in the pecans.Sprinkle the mixture of over the sweet potato mixture.

4.Bake in the pre-heated oven 30 min, or until the topping is lightly browned.

Last edited by Berta48; 09-12-2013 at 02:40 PM..
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