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Source: www.Prevention.com/cda/article/south-beach-diet-recipes/
South Beach Diet Recipes: Phase 1
- Oven-Roasted Vegetables
1 med zucchini, cut into bite-size pieces
1 med summer squash, cut into bite-size pieces
1 med red bell pepper, cut into bite-size pieces
1 med yellow bell pepper, cut into bite-size pieces1 lb fresh asparagus, cut into bite-size pieces
1 red onion, chopped
3 Tbsp extra virgin olive oil
1 tsp salt
½ tsp black pepper1. Preheat the oven to 450°F. Place the zucchini, squash, bell peppers, asparagus, and onion in a large roasting pan, and toss with the oil, salt, and black pepper. Spread in a single layer.
2. Roast for 30 minutes, stirring occasionally, until the vegetables are lightly browned and tender.
Makes 4 Servings
Per Serving: 170 cal, 5 g pro, 15 g carb, 11 g fat, 2 g sat. fat, 0 mg chol, 5 g fiber, 586 mg sodium
- 2. Lemon Peel Ricotta Crème
½ c part-skim ricotta cheese
¼ tsp grated lemon peel¼ tsp vanilla extract
1 pkg sugar substituteMix together the ricotta, lemon peel, vanilla extract, and sugar substitute. Serve chilled.
Makes 1 Serving
Per Serving: 178 cal, 14 g pro, 7 g carb, 10 g fat, 6 g sat. fat, 38 mg chol, 0 g fiber, 155 mg sodium
South Beach Diet Recipes: Phase 2
- 1. Lemon Couscous Chicken
1¼ c water
1 Tbsp extra virgin olive oil
2 c broccoli florets
1 pkg Near East Roasted Garlic & Olive Oil Couscous mix1½ c chopped cooked chicken
Juice of 1 lemon (about 3 Tbsp)
¼ tsp lemon peel1. In a large skillet, bring the water, oil, broccoli, and contents of the spice sack from the couscous mix to a boil. Stir in the couscous, chicken, lemon juice, and lemon peel.
2. Remove from the heat. Cover, and let stand for 5 minutes. Fluff lightly with a fork. Chill well, and serve cold.
Makes 4 Servings
Per Serving: 311 cal, 24 g pro, 39 g carb, 7 g fat, 1 g sat. fat, 45 mg chol, 3 g fiber, 476 mg sodium
- 2. Meat Loaf
1 can (6 oz) no-salt-added tomato paste
½ c dry red wine
½ c water
1 clove garlic, minced
½ tsp dried basil leaves
¼ tsp dried oregano¼ tsp salt
1 lb ground turkey breast
1 c oatmeal
¼ c liquid egg substitute
½ c shredded zucchini1. Preheat the oven to 350°F. Combine the tomato paste, wine, water, garlic, basil, oregano, and salt in a small saucepan. Bring to a boil, and reduce the heat to low. Simmer, uncovered, for 15 minutes. Set aside.
2. Combine the turkey, oatmeal, egg substitute, zucchini, and ½ cup of the tomato mixture in a large bowl. Mix well. Shape into a loaf, and place in an ungreased 8″ x 4″ loaf pan. Bake for 45 minutes. Dicard any drippings. Pour ½ cup of the remaining tomato mixture over the top of the loaf. Bake for 15 minutes longer. Remove to a serving platter. Cool for 10 minutes before slicing. Serve the remaining tomato sauce on the side.
Makes 8 Servings
Per Serving: 188 cal, 12 g pro, 12 g carb, 10 g fat, 3 g sat. fat, 39 mg chol, 2 g fiber, 244 mg sodium
South Beach Diet Recipes – Phase 3
- 1. Roast Beef Wrap
1¼ c reduced-fat cream cheese
4 flour tortillas (9″-10″)
½ red onion, sliced
4 spinach leaves
8 oz roast beef, slicedFor each wrap, spread a small amount of the cream cheese over the surface of a tortilla. Layer the onion, spinach, and roast beef on top. Roll, and fold.
Makes 4 Servings
Per Serving: 300 cal, 13 g pro, 42 g carb, 9 g fat, 3 g sat. fat, 21 mg chol, 3 g fiber, 659 mg sodium
- 2. Chocolate Dipped Apricots
2 oz bittersweet chocolate
24 dried apricots
1 Tbsp chopped pistachiosMicrowave the chocolate on high for 2 minutes, stirring halfway through until completely melted. Dip the apricots halfway into the chocolate. Let the excess drip off. Place the apricots onto wax paper. Sprinkle the pistachios over the chocolate-covered portions, and place them in the refrigerator until the chocolate is set.
Makes 8 Servings
Per Serving: 99 cal, 1 g pro, 17 g carb, 3 g fat, 2 g sat. fat, 0 mg chol, 2 g fiber, 1 mg sodium
South Beach Diet Supercharged video with Dr. A. Agatston – To help the people lose weight faster
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South Beach Diet Recipes Helpful Sites:
- South Beach Diet: South Beach Recipes & more from Prevention.com
South Beach Diet recipes, South Beach Diet foods, success stories, South Beach Diet basics, and more from weight loss and diet experts at Prevention
www.prevention.com - South Beach Diet® Phase 1 Recipes – South Beach Diet®
Phase 1 recipes from South Beach Diet®. … Eat Great, Lose Weight! The South Beach Diet® is a delicious, clinically proven plan that fits easily into your lifestyle.
allrecipes.com/Recipes/Trusted-Brands-Recipes-and-Tips/South-Beach-Diet/Phase-1-Recipes - South Beach Diet Recipes – Breakfast – Lunch – Dinner – Snacks …
Check out these tasty recipes for dishes on The South Beach Diet.
weightloss.about.com/od/southbeachdietrecipes/
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