South Beach Diet Recipes

Pear Salad

Administrator — Mon, 16 Apr 2007 00:16:35 +0000

2 red pears
2 green pears
2 seckel pears (the very small, very sweet ones)
Juice of 1/2 lemon
1/4 cup toasted pepitas (pumpkin seeds, toasted, salted, without shells)
1/2 cup sugar-free orange marmalade
3 Tbsp raisins
Core, but do not peel the pears. Slice pears lenthwise and place in large bowl. Squeeze the juice of half a lemon over pears and gently toss to coat. (This will prevent pears from browning.) Add Pepitas and raisins. Measure Sugar-Free Orange Marmalade into a microwaveable bowl and heat on high about 20 seconds. Remove and stir. Repeat if necessary until marmalade has completely melted and become liquid. Drizzle marmalade over fruit and Pepitas. Toss gently to coat.

Serves 6

Green Beans, Mushrooms, and Walnuts

Administrator — Mon, 16 Apr 2007 00:08:50 +0000

1 pound fresh green beans, trimmed
1 Tbsp olive oil
2 cloves garlic, minced
8 oz. sliced fresh mushrooms
1 teaspoon finely grated lemon zest
1/4 cup chopped walnuts (Optional: toast lightly in a dry pan over medium heat until fragrant)
1/4 cup freshly grated Parmesan cheese
Salt and freshly ground black pepper to taste

Cook green beans in large pot of boiling salted water until crisp-tender, about 5 minutes. Drain into colander; rinse green beans under cold water to stop cooking and keep their bright color; drain well. In large nonstick skillet over medium heat saute mushrooms in olive oil until tender and their juices have evaporated, about 8-10 minutes. Stir in green beans; heat through. Top with walnuts, cheese, salt, and pepper to taste.

Serves 6

Bacon Stuffed Tomatoes

Administrator — Sat, 07 Apr 2007 02:44:29 +0000

3 slices turkey bacon, cooked drained and chopped
1/3 cup chopped romaine lettuce
1/3 cup coarse soft whole wheat bread crumbs
2 Tbsp. grated Parmesan cheese
2 tsp. olive oil
2 medium plum tomatoes
1/8 tsp. freshly ground black pepper
2 tsp. acceptable mayonnaise
Cherry tomatoes, halved (optional)

Directions

1. Preheat oven to 400 degrees F.

2. In medium bowl combine bacon, lettuce, crumbs, cheese, and olive oil; mix well. Set aside. Halve plum tomatoes lengthwise. Scoop out insides leaving 1/4- to 1/2-inch shell. Sprinkle inside of each tomato half with pepper. Brush with some of the mayonnaise. Mound bacon mixture in tomatoes; transfer to baking pan.

3. Roast tomatoes, uncovered, 10 to 12 minutes or until tomatoes start to wilt. Garnish with cherry tomatoes.

Makes 2 servings.

Spring Salad with Lime Pepper Dressing

Administrator — Sat, 07 Apr 2007 02:36:44 +0000

1 recipe Lime-Pepper Dressing, below
4 cups torn butterhead (Boston or Bibb) lettuce
1 cup fresh watercress sprigs
3/4 cup fresh cilantro sprigs
1 small or 1/2 a large cucumber, cut into bite-size sticks
1 to 2 baby bok choy, separated into leaves or 2 stalks bok choy, cut into bite-size sticks
2 kiwifruit, peeled, halved, and sliced or 1 cup sliced strawberries (optional)

Prepare Lime-Pepper Dressing; set aside. Rinse lettuce, watercress, and cilantro in cold water; pat dry with paper towels. In a large bowl combine rinsed greens, cucumber, bok choy, and fruit. Drizzle with Lime-Pepper Dressing; toss to coat. Serve immediately. Makes 6 side-dish servings.

Lime-pepper Dressing:
In screw-top jar combine
1/3 cup rice vinegar
half a fresh Anaheim (1/4 cup) or 1 jalapeno chile pepper, seeded and finely chopped
3 tablespoons olive oil
1 teaspoon finely shredded lime peel.
Add sweetener equal to 1/2 teaspoon sugar, 1/4 teaspoon salt, and 1/4 teaspoon freshly ground black pepper.
Cover; shake well. Refrigerate until ready to use.
Stir in 1 to 2 tablespoons chopped fresh herb (cilantro, basil, mint, or parsley) before serving.

Garlic Roasted Asparagus

Administrator — Sat, 07 Apr 2007 02:33:53 +0000

1-1/2 lb. fresh asparagus spears
2 to 3 cloves garlic, thinly sliced
2 Tbsp. olive oil
1/4 tsp. salt
1/4 tsp. ground black pepper

Directions

1. Preheat oven to 450 degrees F. Snap off and discard woody bases from asparagus. Place asparagus and garlic in a 15×10x1-inch baking pan. Drizzle with oil and sprinkle with salt and pepper. Toss to coat.

2. Roast for 10 to 15 minutes or until asparagus is crisp-tender, stirring once halfway through roasting. Serve immediately. Makes 6 servings.

Wild Mushroom Soup

Administrator — Fri, 30 Mar 2007 02:04:02 +0000

1/2 cup dried porcini mushrooms
1 Tbsp olive oil
2 leeks, thinly sliced
2 shallots, roughly chopped
1 clove garlic, roughly chopped
3 cups fresh wild mushrooms of choice, chopped or sliced
about 5 cups nonfat beef stock
1/2 tsp dried thyme
2 tbsp fat free half and half
salt and fresh ground pepper to taste

Place dried porcini in a bowl and add 1 cup of warm water; let soak for half an hour. Lift out mushrooms and squeeze well to remove as much water as possible. Strain the water and reserve. Finely chop the porcini mushrooms and set aside.

Heat olive oil in a large saucepan. Add leeks, shallots and garlic and cook gently until soft, but not colored. Stir often. Add wild mushrooms to pan. Cook over medium heat, stirring often, until they begin to soften. Stir in beef broth and bring to a boil. Add chopped porcini, reserved soaking liquid, thyme, salt, and pepper. Reduce heat and simmer, half covered, for 30 minutes, stirring occasionally.

Pour three quarters of the soup into a blender or food processor and blend until smooth. Add back to the saucepan and stir well. Stir in the half and half, and heat well. If soup is too thick stir in a little more beef broth. Taste and adjust seasoning if necessary.

Serves 4

Slow Cooker Easy Chicken

Administrator — Wed, 21 Mar 2007 23:04:57 +0000

4 frozen chicken breasts
1 package dry Italian dressing mix
1 cup water or chicken broth

Place ingredients in slow cooker. Cover and cook low for 8 to 10 hours. If you use defrosted chicken only cook for 4 or 5 hours. You may also add carrots if desired.

Salsa Fresca

Administrator — Sat, 17 Feb 2007 01:41:41 +0000

6 medium tomatoes, seeded and finely diced
1 red onion, finely chopped
2 garlic cloves, crushed
1 fresh green chile, seeded and finely chopped
1 tbsp fresh lime juice
2 tbsp olive oil
2 tbsp finely chopped cilantro
salt, black pepper

Combine tomatoes, onion, garlic, chile, lime juice, oil and cilantro. Add salt and pepper to taste. Cover and let stand for 30 minutes at room temperature to allow flavors to blend. Serve chilled or at room temperature.

Make salsa up to 1 day in advance. Cover and refrigerate. Serve over grilled fish, or use with whole wheat pita chips.
Makes Makes approx 12/3 cups

Mediterranean Sea Bass

Administrator — Sat, 17 Feb 2007 01:39:57 +0000

3 tablespoons extra-virgin olive oil
1 tablespoon finely chopped fresh basil
1 tablespoon finely chopped fresh thyme
2 teaspoons dried lavender
1 teaspoon minced garlic
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
4 skinless Chilean sea bass fillets, about 6 ounces each and 1 inch thick
Lemon wedges (optional)

To make the paste: In a small bowl whisk together the paste ingredients.

Spread the paste evenly on both sides of the fish fillets. Grill over Direct High heat until the flesh is opaque throughout and starting to flake, 5 to 7 minutes, turning once halfway through grilling time. Serve warm and garnish with lemon wedges, if desired.

Makes 4 servings.

Herb Grilled Vegetables

Administrator — Sat, 17 Feb 2007 00:48:46 +0000

1/2 cup Swanson Chicken Broth
1/2 teaspoon dried thyme leaves, crushed
1/8 teaspoon black pepper
1 large red onion, thickly sliced
1 large green or red pepper, cut into wide strips
1 medium zucchini or yellow squash, thickly sliced (about 1 1/2 cups)
2 cups large mushrooms (about 6 ounces)

Mix broth, thyme and black pepper. Brush vegetables with broth mixture.

Place vegetables on lightly oiled grill rack over medium-hot coals. Grill 10 minutes or until vegetables are tender, turning and brushing often with broth mixture.

VARIATION: Oven: Place vegetables on rack in broiler pan. Brush vegetables with broth mixture. Broil 4 inches from heat 15 minutes or until vegetables are tender, turning and brushing often with broth mixture.

Makes 6 servings

This recipe created by Swanson.