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Old 09-21-2008, 06:41 PM   #1
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South Beach Diet Recipes (Phase 2 ONLY)



[COLOR="DarkOrchid"]This thread is dedicated to SOUTH BEACH DIET PHASE 2 recipes[/COLOR]
[COLOR="DeepSkyBlue"]Life is fun on THE BEACH![/COLOR]

Last edited by SnowWhite; 09-21-2008 at 06:44 PM..
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Old 09-22-2008, 04:44 AM   #2
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The only tweak I made to this was to use low fat cream cheese to make it SB phase II friendly. I'm having some for a snack today!
Quote:
JODY'S PUMPKIN BAKE
8 ounces cream cheese, softened
5 eggs
1/2 cup granular Splenda or equivalent liquid Splenda
15 ounce can pumpkin
1/2 tablespoon pumpkin pie spice
1 teaspoon cinnamon

Put the cream cheese in a medium mixing bowl and beat with an electric mixer until smooth. Add the remaining ingredients and beat well. Pour into a 6x8" greased glass baking dish. Bake at 350º about 40 minutes or until the center feels firm and a knife inserted in the center comes out relatively clean. Cool, then chill before serving.

Makes 4-6 servings

With granular Splenda:
Per 1/4 Recipe: 342 Calories; 27g Fat; 14g Protein; 14g Carbohydrate; 5g Dietary Fiber; 9g Net Carbs
Per 1/6 Recipe: 228 Calories; 18g Fat; 9g Protein; 9g Carbohydrate; 3g Dietary Fiber; 6g Net Carbs

With liquid Splenda:
Per 1/4 Recipe: 330 Calories; 27g Fat; 14g Protein; 11g Carbohydrate; 5g Dietary Fiber; 6g Net Carbs
Per 1/6 Recipe: 220 Calories; 18g Fat; 9g Protein; 7g Carbohydrate; 3g Dietary Fiber; 4g Net Carbs
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Old 09-22-2008, 04:52 AM   #3
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4 oz talapia
1 T almond flour
2 T parmesan cheese (green can stuff)

mix almond flour and parmesan and dip your fish in it. Press the mixture onto the fix anywhere it doesn't stick. Spray a pc of foil w/nonstick spray, also spray the fish, put the fish on the foil and put it under the broiler until the coating starts to turn a toasty brown color turn and do the other side.

OMG, this is soooooooo good and so much easier than trying to pan fry this fish w/non stick spray. The coating ALWAYS came off on me when I tried to pan fry. I made this the first time this week and LOVE LOVE LOVE it!
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Old 09-22-2008, 04:54 AM   #4
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Start Date: October 07 2006 Over 6 years on Atkins ;]
Subbing...Thanks Snow...I got 10 lbs to lose..I lost most of it on Atkins Induction but for a change I am going to go to SB...might start out in Phase 2 instead of 1.

Have a great day everyone!
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Old 09-22-2008, 06:19 AM   #5
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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.
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Last edited by Radmom413; 09-22-2008 at 06:44 AM..
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Old 09-22-2008, 12:12 PM   #6
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Sweet Potato Pancakes

12 oz cooked sweet potatoes
2 eggs, beaten
1 T. WW flour
1 t. Baking powder
1.4 t. ground nutmeg
1/2 t. ground cinnamon
2 T. Spenda Brown sugar blend
1 t. vanilla extract
1/4 t. maple extract
2 t. vegetable oil

Place potatoes in a large bowl, Mash well using fork or potato masher. Add remaining ingredients and mix well. Preheat a non-stick pan or griddle over medium heat. Spray with non-stick cooking spray. Drop mixture on to griddle, making 8 pancakes, using 2 T. batter for each pancake. Turn carefully when edges become dry and bottom is lightly browned. Cook until brown on both sides. Note: to make turning pancakes easier , spray both sides of your spatula with nonstick cooking spray. Top with Sugar free Applesauce and a dash of cinnamon. Makes 4 servings.
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Old 09-22-2008, 12:16 PM   #7
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Whole Wheat Breadmaker Bread

3 c. whole wheat flour
1/4 c. gluten flour
1 1/3 c. water
2 T. oil
2 t. yeast
1 1/2 t. salt
2 T. brown sugar
2 T. wheat germ
2 T. bran
2 T. sunflower seeds
2 T. pumpkin seeds
2 T. powdered milk

Put ingredients into breadmaker in order recommended by maker. Since this is a whole wheat bread a good tip for a lighter bread is to let the dough finish the first knead cycle then stop it. Start the bread on the whole wheat cycle and proceed as usual. The extra knead helps develop the gluten to make a tender wheat bread.
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Old 09-22-2008, 12:19 PM   #8
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Ranch Pita Triangles

12 whole wheat Pita or whole wheat burrito shells
sesame seeds
1/2 cup softened butter (Can't believe it's not butter or whatever substitute you use)
1 packet of Hidden Valley Ranch Milk recipe original ranch dry salad dressing mix

Spread 2 tsp of mixture on each of 12 whole wheat Pita or whole wheat burrito shells and sprinkle with sesame seeds cut each pita into 6 wedges and bake at 350 degrees until golden brown. Use for dipping with dips.
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Old 09-22-2008, 03:26 PM   #9
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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.
I WANT! Thank You Cindy!!!! I'm on Phase 1 for a while now...but this will be a keeper...my boys can have it now though!
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Old 09-22-2008, 03:28 PM   #10
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Quote:
Originally Posted by lisabinil View Post
Ranch Pita Triangles

12 whole wheat Pita or whole wheat burrito shells
sesame seeds
1/2 cup softened butter (Can't believe it's not butter or whatever substitute you use)
1 packet of Hidden Valley Ranch Milk recipe original ranch dry salad dressing mix

Spread 2 tsp of mixture on each of 12 whole wheat Pita or whole wheat burrito shells and sprinkle with sesame seeds cut each pita into 6 wedges and bake at 350 degrees until golden brown. Use for dipping with dips.
Lisa these sound wonderful! I know you also use the lavash bread like I do (Joseph's LC lavash bread)...I might try using this recipe with those
My boys want "chips" for lunch..and this will be a great sub! Typically I just nuke the lavash bread, spray w/ butter spray and sprinkle w/ salt & garlic powder & onion powder (or chili powder, cumin, and other mexican spices)

Last edited by SnowWhite; 09-22-2008 at 03:29 PM..
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Old 09-22-2008, 04:44 PM   #11
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Stuffed eggplant- phase II

This is from the SBD Daily Dish:

stuffed eggplant
Makes 2 servings
Ingredients
1 eggplant (about 1 pound), halved
1 tablespoon extra-virgin olive oil
Salt and ground black pepper
3/4 cup fresh whole-wheat bread crumbs
1 teaspoon minced garlic
1/2 cup finely chopped onions
2 ounces mushrooms, finely chopped
1/2 cup finely diced sweet red peppers
1/4 teaspoon dried oregano
1/4 teaspoon dried rosemary
1/4 teaspoon fennel seeds
1/3 cup tomato sauce
1 tablespoon minced fresh parsley
Instructions
Preheat oven to 375°F. Using a paring knife, carefully cut away the flesh of each eggplant half, leaving about 1/2" of flesh adhering to the skin. Discard any large clumps of seeds and finely chop the flesh; set aside. (If there are no seeds, discard about 1/3 of the flesh anyway.) Lightly brush the inside of each eggplant half with a small amount of the oil. Sprinkle with salt and black pepper; set aside.
In a large bowl, combine the eggplant flesh with the bread crumbs, garlic, onions, mushrooms, red peppers, oregano, rosemary, fennel seeds, 2 tablespoons of the tomato sauce, and the remaining oil. Stir in additional salt to taste. Divide the filling equally between the eggplant halves. Spoon 2 heaping tablespoons of tomato sauce over each half.
Arrange the eggplant halves in a 9" x 13" baking dish. Add 1/4" water to the bottom of the dish. Cover tightly with foil and bake for 30 minutes. Uncover and add more water to the bottom of the baking dish, if necessary. Bake, uncovered, for 15 minutes, or until the eggplant is tender. Sprinkle with the parsley before serving.
NOTES
• You can bake the eggplant in two 10" pie plates.
• To make fresh bread crumbs, tear any type of dry, whole-wheat bread into large chunks. Place them in a food processor and process with on/off turns.
• For a tasty flavor boost, sprinkle the eggplant halves with grated Parmesan cheese before baking.
Recipe reprinted with permission from Prevention's The Healthy Cook, by David Joachim. ©1997 Rodale Inc.
Nutritional information
224 calories
8 g fat
0 mg cholesterol
35g carbohydrate
6 g protein
3 g fiber
309 mg sodium
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Old 09-22-2008, 04:51 PM   #12
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Butternut Squash Risotto

From the SBD Daily Dish:

Butternut Squash 'Risotto' (Phases 2 & 3)
Serves 2
Description
Traditional risotto recipes call for continuous stirring of rice and broth to create a creamy texture. We took a shortcut on that cooking method, but the results are still luscious. Cut prep time and effort by using frozen squash, which microwaves in minutes. Substituting brown rice for the usual arborio rice adds fiber and heartiness.
Ingredients
1 tablespoon extra-virgin olive oil
1/2 small onion, finely chopped
1 clove garlic, minced
1/2 cup long-grain brown rice
2 cups reduced-sodium chicken broth, divided
1 package (10 ounces) frozen butternut or winter squash
2 tablespoons nonfat half-and-half
1 teaspoon finely minced fresh sage
Salt and black pepper
1/4 cup grated Parmesan cheese
Instructions
Warm oil in medium nonstick saucepan over medium-low heat. Add onion and garlic; cook 2 minutes, until softened, stirring often. Add rice; stir to coat. Add 1 1/2 cups broth; bring to a simmer. Reduce heat to very low; cover and cook 35 to 40 minutes, until liquid is absorbed and rice is tender.
Meanwhile, cook squash according to package directions.
Add squash and remaining 1/2 cup broth to rice, still over low heat. Stir slowly for about 5 minutes, until broth is incorporated. Stir in half-and-half and sage. Keep stirring, adding broth if necessary, until of desired consistency. Season with salt and pepper to taste. Serve hot, garnished with cheese.
Nutritional Information
380 calories
15 total fat (5 g sat)
15 mg cholesterol
52 g carbohydrate
16 g protein
6 g fiber
350 mg sodium
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Old 09-23-2008, 11:56 AM   #13
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From the SBD Daily Dish:

Pork and Black-Bean Quesadillas (Phases 2&3)
Makes 4 servings
Description
Chipotle chilies are dried, smoked jalapeños canned in a piquant adobo sauce. They lend a spicy, smoky flavor to this pork and black-bean quesadilla. Remember to remove the seeds from the chili before chopping, and wash your hands well after handling the chilies.
Ingredients
3 garlic cloves, coarsely chopped
1 canned chipotle chili in adobo sauce, seeded and roughly chopped
5 tablespoons fresh lime juice (from 2 limes), divided
1/2 teaspoon dried oregano
1 pork tenderloin (about 14 ounces)
Salt and black pepper
4 large whole-wheat tortillas
1 can (15 ounces) black beans, drained and rinsed
1 yellow bell pepper, diced
2 scallions, thinly sliced
1/4 cup chopped fresh cilantro leaves
1 teaspoon extra-virgin olive oil
1 teaspoon ground cumin
1 ripe avocado, thinly sliced
Directions
In blender, puree garlic, chili, 2 tablespoons juice, and oregano. Season pork with salt and pepper; place in resealable plastic bag. Add chili mixture to bag; turn to coat meat. Marinate, refrigerated, at least 1 hour.
Preheat oven to 350°F. Coat large ovenproof nonstick skillet with cooking spray; set over high heat. Sear pork on all sides, about 6 minutes. Transfer to oven; cook 20 minutes, or until an instant-read thermometer registers 160°F. Let pork rest 5 minutes; thinly slice. Wrap tortillas in foil; warm in oven while pork rests.
In medium bowl, combine beans, bell pepper, scallions, cilantro, oil, cumin, remaining lime juice, and salt and pepper. Let the diners each make their own quesadilla with sliced pork, bean salsa, and avocado.
Nutritional information
424 calories
15 g total fat (2 g sat)
48 mg cholesterol
48 g carbohydrate
27 g protein
14 g fiber
1014 mg sodium

FYI- this can be made for a phase I meal using portobella mushroom caps in place of the ww tortillas.
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Old 09-24-2008, 11:53 AM   #14
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Tabbouleh Salad

1 ½ cup bulgar wheat
1 cup finely chopped parsley
6 green onions, chopped
3 tomatoes, chopped
1 english cucumber, quartered, sliced thin
4 oz feta cheese, rinsed, drain, crumble

Dressing Ingredients
1/3 cup lemon juice
1 tbsp olive oil
1 clove garlic, minced
½ tsp pepper


Place bulgur in large bowl, cover generously with boiling water. Allow to rest & cool (45 min) Drain well, squeeze out excess moisture, fluff.

Add parsley, onions, tomatoes, cucumbers, & feta.

Wisk together dressing ingredients. Toss with salad.
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Old 09-24-2008, 03:45 PM   #15
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From the SBD Daily Dish:


Spicy Chicken and Black-Bean Tacos (Phases 2 & 3)
Makes 4 servings
Description
Seasoned with a flavorful dry rub that's made up of simple pantry basics, these soft tacos are tasty and easy to prepare.
Start to finish:15 minutes
Ingredients
Rub
2 teaspoons garlic powder
2 teaspoons paprika
2 teaspoons dried thyme
1 teaspoon cayenne
1 teaspoon freshly ground black pepper
Chicken
1 pound boneless, skinless chicken breasts
1 1⁄2 tablespoons extra-virgin olive oil
1 medium onion, chopped
1 (15-ounce) can black beans, rinsed and drained
1 medium tomato, chopped
1⁄4 cup minced fresh cilantro, plus whole leaves for garnish
4 (8-inch) whole-wheat tortillas
Instructions
For the rub: In a small bowl, combine garlic powder, paprika, thyme, cayenne, and black pepper.
For the chicken: Lightly pound each chicken breast to an even 1⁄2-inch thickness. Rub a thick layer of the spice mixture onto both sides of each chicken breast.
In a large, heavy skillet, heat 1 tablespoon of the oil over high heat until hot but not smoking. Add chicken and cook until blackened on both sides and cooked through, 2 to 3 minutes per side. Transfer chicken to a cutting board. Reduce heat to medium and add remaining 1⁄2 tablespoon oil and onion to the skillet. Cook, stirring to scrape up any brown bits clinging to the bottom of the skillet, until onion is softened, 1 to 2 minutes. Add beans and cook until heated through, 2 to 3 minutes. Remove from the heat and stir in tomato and minced cilantro.
Warm tortillas according to package directions. Cut chicken on the diagonal into 1⁄2-inch-thick slices. Place tortillas on 4 plates. Divide chicken and beans among tortillas. Fold tortillas into cones and top with cilantro leaves.
Nutritional Information
410 calories
10 g total fat (1 g sat)
42 g carbohydrate
36 g protein
8 g fiber
540 mg sodium
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Old 09-25-2008, 08:22 AM   #16
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Apple-Walnut Chicken Salad
Serves 2

Ingredients
5 ounces cooked chicken breast, cut into 1⁄2"–3⁄4" chunks
1⁄2 cup chopped celery
3⁄4 cup chopped apple
2 ounces chopped walnuts
1⁄3 cup prepared low-sugar Italian dressing
Bibb lettuce

Instructions
In a medium bowl, gently stir together the chicken, celery, apple, and walnuts. Pour the dressing over the mixture and toss gently to coat.

Serve on a bed of Bibb lettuce.

Nutritional Information:
444 calories
28 total fat (3 g sat, 25 g mono)
63 mg cholesterol
33 g carbohydrate
27 g protein
8 g fiber
391 mg sodium
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Old 09-25-2008, 08:30 AM   #17
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Southwestern Rice & Pinto Bean Salad
Serves 2

Ingredients
1/3 cup Wehani brown rice or brown basmati rice
2/3-3/4 cup water
1/2 teaspoons cumin seeds or 1/4 teaspoon ground cumin
1 tablespoon plus 1 teaspoon extra-virgin olive oil
1 tablespoon plus 1 teaspoon sherry vinegar
1 teaspoon chopped fresh oregano or 1/4 teaspoon dried
1 small clove garlic, crushed and peeled
Salt to taste
1⁄8 teaspoon freshly ground pepper
1 1/4 cup rinsed canned pinto beans
3 scallions, trimmed and sliced (about 1/2 cup)
1/3 cup chopped bell pepper (green, yellow, orange or red), chopped (about 1/2 small)


Instructions
1. Combine rice and water (2/3 cup water if using brown basmati) in a 1-quart saucepan; bring to a boil. Reduce heat to low, cover and cook until all the water has been absorbed, 40 to 45 minutes. Remove from heat; let rest, covered, for 10 minutes. Spread the rice out on a baking sheet until cooled to room temperature, about 15 minutes.

2. Meanwhile, toast cumin in a small skillet over medium-high heat until fragrant and lightly toasted, 1 to 2 minutes for seeds, 1 minute for ground cumin. Transfer to a blender or food processor and let cool for several minutes. Add oil, vinegar, oregano, garlic, salt and pepper and process until the garlic is finely chopped.

3. Transfer the rice to a small bowl and toss with beans, scallions and bell pepper. Pour the dressing over the salad and toss well to combine.


Nutritional Information:
315 calories
10 total fat (1 g sat, 9 g mono)
0 mg cholesterol
50 g carbohydrate
10 g protein
9 g fiber
490 mg sodium
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Old 09-25-2008, 11:15 AM   #18
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Homestyle Green Bean Casserole
Serves 8

1/2 cup buttermilk
1/4 cup whole wheat bread crumbs
1/4 cup ground walnuts
1 onion, cut crosswise into 1/4-inch-thick slices and separated into rings
1/2 pound baby bella or cremini mushrooms, sliced
1 onion, chopped
1/2 teaspoon dried thyme
1/4 teaspoon salt
1/4 cup whole wheat flour
3 cups 1% milk
1 bag (16 ounces) frozen French-cut green beans, thawed and drained


Instructions
Preheat the oven to 500°F. Coat a medium baking sheet and 13"x9" baking dish with cooking spray.

Place the buttermilk in a shallow bowl. Place the bread crumbs and walnuts in another shallow bowl; stir to combine. Dip the onion rings into the buttermilk, then dredge in the bread crumbs and place on the prepared baking sheet. Coat the onion rings lightly with cooking spray.

Bake for 20 minutes, or until tender and golden brown.

Meanwhile, heat a medium saucepan coated with cooking spray over medium heat. Add the mushrooms, chopped onion, thyme, and salt. Coat with cooking spray. Cook, stirring occasionally, for 4 minutes, or until the mushrooms release their liquid. Sprinkle with the flour and cook, stirring, for 1 minute. Add the milk and cook, stirring constantly, for 3 minutes, or until thickened. Add the green beans and stir to combine.

Reduce the oven temperature to 400°F. Pour the bean mixture into the prepared baking dish. Scatter the onion rings over the top. Bake for 25 minutes, or until hot and bubbly.


Nutritional Information:
110 calories
4 total fat (1 g sat, 3 g mono)
5 mg cholesterol
15 g carbohydrate
6 g protein
2 g fiber
150 mg sodium
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Old 09-25-2008, 12:05 PM   #19
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Sweet Potato and Turkey Hash
4 servings

2 teaspoons extra-virgin olive oil
1 small (8-ounce) sweet potato, peeled and finely chopped
1 small red bell pepper, finely chopped
2 scallions, thinly sliced
2 tablespoons water
1⁄4 teaspoon salt
1⁄8 teaspoon freshly ground black pepper
1⁄8 teaspoon dried thyme
1⁄2 pound cooked skinless roast turkey breast, cut into 1⁄4-inch cubes (1 cup)
2 tablespoons reduced-fat sour cream


Instructions
In a large nonstick skillet, heat oil over medium heat. Add sweet potato and cook, stirring occasionally, until lightly browned and beginning to soften, about 5 minutes. Add bell pepper, scallions, water, salt, black pepper, and thyme; cook until bell pepper and scallions are softened, about 5 minutes. Stir in turkey and cook until heated through, about 2 minutes. Remove from the heat and stir in sour cream. Serve warm.

Nutritional Information:
120 calories
6 total fat (1.5 g sat, 4.5 g mono)
9 g carbohydrate
12 g protein
2 g fiber
190 mg sodium
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Old 09-28-2008, 11:43 AM   #20
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From the SBD Daily Dish:
Quote:
The Best Way to Start Your Day
It's often said that breakfast is the most important meal of the day. That's because skipping your morning meal can lead to a dip in blood sugar that may cause cravings for unhealthy, refined foods. This creates a cycle that can lead to overeating and thus impede your weight-loss efforts. Instead, start your day with one of these nutritious, irresistible meals. Not only will it keep you satisfied and stabilize your blood sugar, but research shows that a morning meal can increase energy as well as improve work and school performance.

Buckwheat Pancakes (Phases 2 & 3)
Buckwheat sounds like a grain, but it's really a summer annual. It's often planted by beekeepers because the flower is very high in nectar. The popularity of buckwheat pancakes has declined since the 1950s, but there's no reason not to try them today!
Makes 12 servings
Ingredients
1 cup buckwheat flour
1 cup whole-wheat flour
1 egg, beaten
1 tablespoon baking powder
2 cups water
1/2 cup unsweetened applesauce
1 teaspoon vanilla extract
Instructions
In a medium bowl, thoroughly combine the buckwheat flour, whole-wheat flour, egg, and baking powder, mixing until evenly blended. Add the water, applesauce, and vanilla extract. Stir until only small lumps remain.
Heat a large nonstick skillet coated with cooking spray over medium heat. Working in batches, pour the batter into the pan and cook for 2–3 minutes, or until the bottoms of the pancakes are browned. Turn and cook for 1–2 minutes longer, or until golden brown. Remove pancakes to a plate and keep warm. Repeat to make a total of 12 pancakes. One serving = 1 pancake.
Recipe reprinted with permission from The South Beach Diet Cookbook. Click here to pick up your copy of the book today.
Nutritional information
80 calories
1 g total fat (0 g sat)
20 mg cholesterol
16 g carbohydrate
3 g protein
2 g fiber
130 mg sodium
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Old 10-01-2008, 07:45 AM   #21
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From today's SBD Daily Dish:

Two Ways to Taste Curry
Though curry, a blend of many spices, is considered pan-Asian, it originated in India. Curry powder is used widely in savory dishes throughout India and Southeast Asia to season meats, fish, vegetables, and even fruit. Enjoy the piquant flavor of curry at your next meal with one of these delicious dishes.
Indian Vegetable Curry (Phase 1)
Curried Brown Rice With Mushrooms and Peas (Phase 2)


Curried Brown Rice With Mushrooms and Peas (Phase 2)
Makes 2 servings
Ingredients
1 teaspoon peanut oil
1/4 cup chopped leeks (white part only)
3/4 teaspoon curry powder
1/4 cup sliced mushrooms
3/4 cup brown rice
2 cups reduced-sodium vegetable broth
1/2 cup frozen peas
1/4 cup chopped fresh cilantro
3/4 tablespoon reduced-sodium soy sauce
1/8 teaspoon hot-pepper sauce
Instructions
Preheat the oven to 350°F. In a large ovenproof saucepan, warm the oil over medium heat. Add the leeks and curry powder and sauté for 1 minute. Add the mushrooms and sauté for 3 minutes, or just until the leeks are soft and the mushrooms begin to release their liquid. Stir in the rice and cook for 1 minute.
Stir in the broth, peas, cilantro, soy sauce, and hot-pepper sauce and bring to a boil. Cover the pan and bake for 40–50 minutes, or until the rice is tender and the liquid is absorbed. Let stand for 10 minutes. Fluff with a fork before serving.
From Prevention's The Healthy Cook, by David Joachim; 1997 Rodale Inc.
Nutritional information
362 calories
4.6 g fat
0 mg cholesterol
70 g carbohydrate
10 g protein
6 g fiber
327 mg sodium
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Old 10-01-2008, 07:57 AM   #22
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I got this from Prevention.com today.

Autumn Harvest Minestrone

Prep Time: 20 mins
Cook Time: 9 hrs 0 mins
Total Time: 9 hrs 20 mins
Serves: 6

Ingredients
2 cans (15 oz each) cannellini beans, rinsed and drained
2 cans (14 1/2 oz each) fat free, reduced sodium chicken broth
3 C (1/2" chunks) butternut squash (1 lb)
1 can (14 1/2 oz) diced tomatoes
2 med turnips, peeled and cut into 1/2" chunks
1 med parsnip, peeled, quartered, and sliced 1/4" thick
2 C bagged coleslaw mix
1 lg leek (white and light green parts), sliced
1 tbsp minced garlic
1 C (packed) fresh basil
1/3 C fresh parsley
1/4 C grated Parmesan cheese
3 tbsp extra virgin olive oil
1/4 tsp salt
1/4 tsp black pepper
2 tbsp water

Directions
1. In 4 quart or larger slow cooker mix beans, broth, squash, tomatoes (with juice), turnips, parsnip, coleslaw, leek, and 1 1/2 teaspoons of the garlic. Cover and cook on low 7 to 9 hours or until vegetables are tender. 2. In blender, mix basil, parsley, cheese, oil, salt, pepper, water, and remaining 1 1/2 teaspoons garlic until smooth. Scrape into small bowl and refrigerate. 3. To serve, ladle soup into serving bowls and top with a heaping tablespoon of basil sauce.
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Old 10-01-2008, 08:01 AM   #23
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Autumn Turkey Salad

Ingredients
1/4 cup low-fat mayonnaise
1/2 cup fat-free sour cream
2 teaspoons chopped fresh thyme
2 teaspoons lemon juice
1/2 teaspoon grated lemon peel
1 pound cooked skinless turkey breasts, cut into 1/2" cubes
2 ribs celery, chopped
1 apple, cut into 1/2" cubes
1/4 cup toasted coarsely chopped walnuts

Directions
1. In a large bowl, whisk the mayonnaise, sour cream, thyme, lemon juice, and lemon peel until smooth. Add the turkey, celery, apple, and raisins. Toss gently to coat. 2. Sprinkle with the walnuts. Makes 4 servings.

Nutritional Facts per serving
CALORIES 263.7 CAL
FAT 7.5 G
SATURATED FAT 1 G
CHOLESTEROL 47.6 MG
SODIUM 288 MG
CARBOHYDRATES 20.3 G
TOTAL SUGARS 11.1 G
DIETARY FIBER 2.7 G
PROTEIN 30.7 G

Last edited by lisabinil; 10-01-2008 at 08:12 AM..
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Old 10-01-2008, 08:03 AM   #24
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Another excellent recipe from Prevention.com.

Butternut Bowl o' Soup

Prep Time: 15 mins
Cook Time: 1 hrs 5 mins
Total Time: 1 hrs 20 mins
Serves: 6
Average Rating: 4/5
If you're lucky enough to have leftovers of this flavor-bursting soup, it is actually better the next day

Ingredients
1 butternut squash (about 2 pounds), halved and seeded
1 vidalia onion, quartered
1 sweet potato, peeled and quartered
hot sauce
1/2 teaspoon curry
1/4 teaspoon nutmeg
2 cups reduced-sodium chicken broth
salt
ground black pepper
1/2 cup fat-free half-and-half

Directions
1. Preheat the oven to 300°F. Coat a 13" x 9" baking dish with nonstick cooking spray. Place the squash cut-side down on the baking dish, and arrange the onion and potato sections around it. Bake for 60 minutes, or until the vegetables are tender. When the squash is cool enough to handle, remove the skin. 2. In a food processor, blend together the squash, onion, potato, hot sauce, curry, and nutmeg. Add the chicken broth as needed to thin the mixture. 3. Transfer the squash mixture to a large saucepot over medium heat, and stir in the remaining chicken broth. Cook for 5 minutes, or until warm. Season to taste with salt and pepper. Stir in the half-and-half just before serving.

Nutritional Facts per serving
CALORIES 117.7 CAL
FAT 0.7 G
SATURATED FAT 0.2 G
CHOLESTEROL 0 MG
SODIUM 90.4 MG
CARBOHYDRATES 25.6 G
TOTAL SUGARS 6.9 G
DIETARY FIBER 3.8 G
PROTEIN 4.2 G

Last edited by lisabinil; 10-01-2008 at 08:11 AM..
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Old 10-01-2008, 08:08 AM   #25
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From "The New Classics Cookbook"-a healthier choice selection. Really great cookbook.

Spaghetti Squash Casserole

Ingredients
1 spaghetti squash, halved lengthwise and seeds removed
1 tablespoon vegetable oil
1 small onion, chopped
2 cloves garlic, chopped
1 teaspoon dried basil
2 plum tomatoes, chopped
1 cup (8 ounces) 1% cottage cheese
1/2 cup (2 ounces) shredded low-fat mozzarella cheese
1/4 cup chopped parsley
1/4 teaspoon salt
1/4 cup (1 ounce) grated parmesan cheese
3 tablespoons seasoned dry bread crumbs (use whole wheat)

Directions
1. Preheat the oven to 400°F. Coat a 13" x 9" baking dish and a baking sheet with nonstick spray. Place the squash, cut side down, on the sheet. Bake for 30 minutes, or until tender when pierced with a sharp knife. With a fork, scrape the squash strands into a large bowl. 2. Meanwhile, warm the oil in a medium skillet set over medium heat. Add the onion, garlic, and basil. Cook for 4 to 5 minutes, or until the onion is soft. Add the tomatoes. Cook for 3 to 4 minutes, or until the mixture is dry. 3. To the bowl with the squash, add the cottage cheese, mozzarella, parsley, salt, and the onion mixture. Stir to mix. Pour into the prepared baking dish. Sprinkle with the Parmesan and bread crumbs. 4. Bake for 30 minutes, or until bubbly and heated through. Makes 6 servings.

Nutritional Facts per serving
CALORIES 157.7 CAL
FAT 5.4 G
SATURATED FAT 1.8 G
CHOLESTEROL 7.8 MG
SODIUM 493.8 MG
CARBOHYDRATES 18.1 G
TOTAL SUGARS 7 G
DIETARY FIBER 3.3 G
PROTEIN 10.7 G

Last edited by lisabinil; 10-01-2008 at 08:10 AM..
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Old 10-01-2008, 08:21 AM   #26
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Greek- Style Appetizer Cheesecake

Ingredients
1 ounce dry-pack sun-dried tomatoes
1 bunch scallions, sliced
2 cloves garlic, chopped
1 can (14 ounces) water-packed artichoke hearts, rinsed, drained, and coarsely chopped
1 teaspoon dried oregano
2 cups (16 ounces) fat-free ricotta cheese
3/4 cup (6 ounces) fat-free sour cream
1 egg
2 egg whites
2 tablespoons unbleached or all-purpose flour (sub wheat flour)
1/3 cup (1 1/2 ounces) grated Parmesan cheese
1/2 cup (2 ounces) crumbled feta cheese
1/4 teaspoon salt

Directions
1. Preheat the oven to 325°F. Lightly coat a 9" springform pan with nonstick spray. 2. Place the sun-dried tomatoes in a small bowl. Cover with boiling water. Soak for 10 minutes, or until very soft. Drain and coarsely chop. 3. Meanwhile, coat a medium nonstick skillet with nonstick spray. Add the scallions and garlic. Cook, stirring occasionally, over medium heat for 2 to 3 minutes, or until tender. Add the artichokes and oregano. Cook for 2 minutes to evaporate any liquid. 4. In a blender or food processor, combine the ricotta,sour cream, egg, egg whites, and flour. 5. Puree until smooth. Transfer to a medium mixing bowl. Add the artichoke mixture, Parmesan, feta, sun-dried tomatoes, and salt.Stir to mix. Pour into the prepared pan. Makes 16 servings.

Nutritional Facts per serving
CALORIES 81.3 CAL
FAT 1.9 G
SATURATED FAT 1.1 G
CHOLESTEROL 24.2 MG
SODIUM 350.5 MG
CARBOHYDRATES 9.1 G
TOTAL SUGARS 2 G
DIETARY FIBER 1.3 G
PROTEIN 6.3 G

Last edited by lisabinil; 10-01-2008 at 09:05 AM..
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Old 10-01-2008, 08:54 AM   #27
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Lisa,
Are you sure that using an "all purpose flour" is a good idea in phase II?
I'd try to sub that but then, I try to avoid flour in general.
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Old 10-01-2008, 09:05 AM   #28
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Quote:
Originally Posted by Judynyc View Post
Lisa,
Are you sure that using an "all purpose flour" is a good idea in phase II?
I'd try to sub that but then, I try to avoid flour in general.
I just posted as written-of course use whole wheat or whole wheat pastry flour. And for bread recipes Dr. Agatston writes to replace half the flour in a white bread recipe with whole wheat flour.

Last edited by lisabinil; 10-01-2008 at 09:15 AM..
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Old 10-01-2008, 10:14 AM   #29
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Quote:
Originally Posted by lisabinil View Post
I just posted as written-of course use whole wheat or whole wheat pastry flour. And for bread recipes Dr. Agatston writes to replace half the flour in a white bread recipe with whole wheat flour.
IMO, the whole point of posting recipes to a SBD thread is that they are already SBD friendly without subbing ingredients.
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Old 10-01-2008, 10:50 AM   #30
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Quote:
Originally Posted by Judynyc View Post
IMO, the whole point of posting recipes to a SBD thread is that they are already SBD friendly without subbing ingredients.
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.

Last edited by lisabinil; 10-01-2008 at 10:55 AM..
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