Southbeach Diet Recipes

[Natasha]

First off, let me encourage anyone who wants to try the Southbeach diet to do so. The first 2 weeks are tough b/c you have to give up ALL rice, potatoes, and pasta...but once you get past those 2 weeks it's smooth sailing. I thought I'd start a thread w/ some of my favorite Southbeach friendly recipes in it.

***EDIT*** I'm going to add the list of recipes and the phases they are allowed on to this post so it's easier to find.

Phase I Recipes
Southbeach teriyaki sauce
Famous Chicken Adobo
Spicy Blue Cheeseburgers - Phase 1 (no bun, of course)
Sugar-free Candy Coated Peanuts - Phase 1
Vegetable Quiche Cups to Go - Phase 1
Zucchini Puffs - Phase 1
Iced Vanilla Coffee Milk
White Chicken Chili
Low-Carb Sugar-Free Cheesecake
Pizza Sauce
Chicken Souvlaki
Tzatziki (Greek Yogurt and Cucumber Sauce)
Buffalo Shrimp
Roasted Chick Peas
Creamy Alfredo Sauce
Spaghetti Squash "Baked Spaghetti"
Loaded mashed faux-tatoes
Turkey Sausage
Sausage Zucchini Boats
Spicy Dipping Sauce with Sriracha Sauce
Parmesan and Basil Chicken Salad
Decadent Fudge Brownies
Chickpeas w/ Spinach (Greek)
Mock Cornbread
3 Minute Flourless Chocolate Cake
Peanut Butter Cup
Ziploc Ice Cream
Flaxseed Muffins
Homemade Cheat-os

Phase II Recipes:
Peppery Zucchini Pasta
Easy No-Bake Cookies
Confetti Chickpeas
Strawberry Dessert Topping
Taco casserole
Chili Lime Cilantro Rice
Chili-Spiked Sweet Potato Fries
Pot roast - Phase 2 (eliminate carrots and it's Phase 1)
Brown Rice Casserole
Chinese-Style Fried Brown Rice
Pudding tartlets in phyllo dough
Homemade Tortilla Chips
No-bake Peanut Butter Pie
Hot and Sour Soup
Whole Wheat Chocolate Chip Cookies
Whole Grain Brownies
Pumpkin Spice Frappucino

I tried this recipe a couple of days ago w/ some minor adjustments (I wasn't about to run to the store to get penne pasta, goat cheese, and basil) and it was fantastic!!! I used whole wheat regular spaghetti noodles and the Kraft reduced fat shredded Italian cheese blend instead.

Peppery Zucchini Pasta


Prep time: 10 minutes | Cook time: 20 minutes | Serves: 4 (1 1/2-cup)

Details:

When zucchini and summer squash fill the garden, we turn to this flavorful pasta dish, which can easily be doubled or tripled for a big outdoor gathering. In place of basil, try fresh cilantro, mint, regular chives, or garlic chives. (Phase 2)

Ingredients:

• 2 teaspoons extra-virgin olive oil
• 1 small onion, finely chopped
• 3 garlic cloves, minced
• 3 peperoncini (from a jar), minced
• 1/4 teaspoon salt
• 1/8 teaspoon freshly ground black pepper
• 8 ounces whole-wheat penne pasta
• 1 large zucchini, shredded
• 2 ounces reduced-fat goat cheese, crumbled (1/3 cup)
• 1 cup cherry or grape tomatoes, halved
• 1/4 cup chopped fresh basil

Nutritional Information:
260 calories
5 g fat (1.5 g sat)
46 g carbohydrate
13 g protein
6 g fiber
400 mg sodium

Directions:

1. In a large nonstick skillet, heat 1 teaspoon of the oil over medium-high heat. Add onion and garlic, reduce the heat to medium, and cook, stirring frequently, until onion is softened, 3 to 4 minutes.
2. Add remaining 1 teaspoon oil, pepperoncini, salt, and pepper. Reduce the heat to low and continue cooking, stirring occasionally, for 2 to 3 minutes to flavor the oil. Remove from the heat and keep warm.
3. Bring a large pot of lightly salted water to a boil. Cook pasta according to package directions until al dente. Reserving 2 tablespoons of pasta cooking liquid, drain pasta.
4. Add pasta, reserved pasta cooking liquid, zucchini, cheese, tomatoes, and basil to skillet; toss to combine. Cook over medium heat until pasta is just heated through and cheese is melted, 1 to 2 minutes. Season with additional pepper to taste and serve warm.

 

[Natasha]

Southbeach teriyaki sauce...I've used this one a lot. I eliminate the ginger b/c I detest ginger.

Makes 1 1/2 cups
Recipe from The South Beach Diet® Cookbook.

Nutritional Information
30 calories
0 g total fat (0 g sat)
0 mg cholesterol
5 g carbohydrate
1 g protein
0 g fiber
420 mg sodium

Ingredients
1/2 cup light soy sauce
1/2 cup dry sherry
1/4 cup sugar-free pancake syrup
1/4 cup ground arrowroot
3 tablespoons red wine vinegar
4 cloves garlic, crushed
1 teaspoon ground ginger
1/4 teaspoon hot-pepper sauce

Instructions
In a food processor, combine the soy sauce, sherry, syrup, arrowroot, vinegar, garlic, ginger, and hot-pepper sauce. Pulse until smooth. (Keeps covered in the refrigerator for 1 week.)

Read More at http://www.epicurious.com/recipes/f...TH-BEACH-TERIYAKI-SAUCE-1241256#ixzz0qL9uVXVJ

 

[Natasha]

I made this the other week, again w/ some minor adjustments for costs and personal tastes. I replaced the dry white wine w/ some white zinfandel instead, eliminated the rosemary and bay leaf, and left out the red bell pepper (OMG, they were super expensive!!! And I only like the flavor, anyway, and don't eat the pepper).

Ingredients
* 2 tablespoons extra-virgin olive oil
* 1 cup diced onion
* 1/2 teaspoon dried red pepper flakes
* 1 small red bell pepper, diced (about 1 cup)
* 2 medium carrots, diced (about 1 cup)
* 1/2 pound yellow zucchini, diced
* 1/2 pound green zucchini, diced
* 2 (15 1/2-ounce) cans chickpeas
* 2 cups reduced-sodium chicken broth
* 1/2 cup dry white wine
* 1 1/2 teaspoons kosher salt, plus more for seasoning
* 2 sprigs rosemary, plus 6 sprigs for garnish
* 1 bay leaf
* Freshly ground black pepper

Directions

Heat the olive oil in a large pan over medium heat. Add the onion and saute until translucent, about 5 minutes. Add the red pepper flakes and cook 1 more minute. Add the bell pepper, carrots, yellow zucchini, and green zucchini and cook until just beginning to brown, about 5 minutes. Add the chickpeas, broth, white wine, 1 1/2 teaspoons salt, 2 rosemary springs, and bay leaf and simmer for 15 minutes. Remove the rosemary sprigs and bay leaf.

To serve, use a slotted spoon to scoop the chickpea mixture onto a serving dish.

 

[Staci]

are you doing the southbeach diet?

 

[Natasha]

are you doing the southbeach diet?

Yes ma'am!!! I've been on it for just at 2 months now. I haven't weighed myself to see how much I've lost (I think it hinders progress and refuse to do it) but I know that I've had to go up a notch on both my bra and my work belt and you can tell a definite difference.

 

[Staci]

i bought the book......enough said LOL

 

[Natasha]

i bought the book......enough said LOL

LOL I can honestly say that it really DOES work if you stick to it. It was really hard, at first, for me to give up the potatoes...I love my french fries, mashed potatoes, and baked potatoes. BUT once you get used to it, you really don't miss it. I've switched over to sweet potato fries, which satisfy my craving and are much better for me. And, to be honest, the thought of a McDonalds' hamburger (which used to be my favorite guilty pleasure) now makes me sick. It's all about adjusting your habits...once you cut out the potatoes and rice you lose the cravings for them.

You can ask V...you can tell that I have lost weight in my stomach. My uniform pants are getting really baggy in the ass, I've had to go up a notch on my bra and duty belt, and I actually have a curve on my sides between my stomach and breasts that I hadn't seen in YEARS!!! LMFAO

I thought I would have trouble giving up my Pepsi but it hasn't bothered me, either. I switched to Splenda in my sweet tea (it doesn't taste as fake as things like Equal and Sweet and Lo) and only drink 1 large glass of tea per day and then water w/ flavor packets or propel. Again, once you get used to not having soft drinks, you don't miss them. I even tried drinking a Pepsi about a week after I stopped drinking them...I drank about 1/4 of it and it wasn't even that good.

Once you get out of phase 1 (the first two weeks) you can start to have whole wheat pasta and whole wheat bread. We found some whole wheat sandwich thins that are FANTASTIC. Cooking w/ olive oil makes everything a whole lot lighter on your stomach and you don't get that "bloated" feeling that you get after eating stuff cooked in vegetable oil. I can tell a big difference in the way I feel and the way I look. I'm very pleased w/ my results so far.

 

[JanieDough]

My Nanny did this and she lost about 200 pounds - no joke.

ALTHOUGH she did the thing that you're supposed to do for two weeks - she did it for like two years.

and now she's a twig who doesn't eat. BITCH.



lol...what I mean is - you go girl!

 

[Dana]

 

[Natasha]

I don't get it. *shrugs*

 

[Staci]

i may have to actually try it. guess you really cant just lose the weight just by reading the book LOL

 

[Natasha]

i may have to actually try it. guess you really cant just lose the weight just by reading the book LOL

LMFAO...oh if only that would work.

 

[Natasha]

Tonight's dinner...served on 100% whole wheat sandwich thins w/ a side of sweet potato fries. The recipe calls for the burgers to be too thick for my liking, so I'm going to cut the portions on the bleu cheese (I could've SWORN it was spelle bleu and not blue...I need to look that up, LOL) and make the patties smaller. We'll either be grilling them on the George Foreman or putting them on the grill outside...we'll see. I'll let you guys know how they turn out.


Spicy Blue Cheeseburgers

2 teaspoons dried oregano
1 teaspoon cayenne pepper
1 teaspoon black pepper
2 teaspoons garlic powder
2 teaspoons dried thyme
1 teaspoon paprika
1 teaspoon salt
1-1/2 to 2 pounds of lean ground beef
1/2 pound of blue cheese, crumbled or cut into 4 equal pieces


Preheat the broiler. In a medium-sized bowl, mix the herbs and spices.

Divide the meat into 4 balls of equal size and shape into patties.

To stuff the burgers, divide each patty in half and flatten. Place 1 piece of blue cheese on each half and top with the other half. Seal the edges by pinching and re-form the patty.

Evenly coat each patty with the herb mixture.

Place burgers on a broiler pan about 2-3 inches from heat and broil for about 3-5 minutes per side or longer for well done.

Serves 4

 

[HottyToddyChick]

I too thought it was bleu.

And aside from the however-it's-spelled cheese, those sound awesome!!

 

[Natasha]

You don't like bleu cheese??? Mmmmmmmmmm, it's yummy!!! I brought home that as well as goat cheese today. They're both recommended on the SBD.

 

[Natasha]

OMG...Spicy Bleu Cheese Burgers are DA BOMB!!!

 

[Natasha]

Haven't used any specific SB recipes since...but I did kinda make one of my own.

My mom's pot roast is my absolute favorite meal EVER. She makes it in the over w/ Lipton Onion Soup Mix and Golden Mushroom Soup...lots of potatoes and carrots and onions...and we serve it over white rice.

Well, on SB you can have the roast...and the Lipton Onion Soup Mix...and the onions and carrots. Nothing else. So I had to figure out a way to make roast w/o it being tasteless. I ended up putting it in the crock pot. I used:

1 large roast (3 - 4 lbs)
1 lb bag of baby carrots (only allowed once you're out of Phase 1)
1 bag of Great Value (Wal-mart brand) Asparagus Stir fry vegetables
2 packages of Lipton Onion Soup Mix
2 cups water

It was VERY good. Next time, though, I'll wait and put the Asparagus Stir Fry in a little bit later...the veggies were a little too soft for my tastes. I let it cook on high for about 6 hours (the roast and stir fry went in completely frozen) and it was nice and tender and very flavorful. I just ate it by itself...it was plenty on it's own.

I have learned my lesson, though...I have gotten used to eating less than I used to and, on the night I made this, I continued eating even though I *knew* I was full b/c it was just soooooooooooo good. Shortly after I began having stomach cramps and had to run out to the bathroom. So, lesson learned...no more overeating like that!!! I can only assume that was very close to what people who have had gastric bypass refer to as "dumping." LOL

 

[Natasha]

Making these for snack food tonight:

Sugar-free Candy Coated Peanuts
These peanuts aren't nearly as candy-like as peanut brittle, but they are in the same family. Cinnamon is optional, but I like it. You can also make them without the syrup and they are still really tasty; they just don't have as thick a coating.
Ingredients:

• 2 cups roasted peanuts
• 1 raw egg white
• 1/4 tsp salt
• 1 Tbsp cinnamon
• 1/4 cup sugar-free maple syrup (I like Maple Grove best)

Preparation:
Preheat oven to 350 F. Either use a non-stick baking sheet, cover with foil, or use a silicon mat. Whisk egg white until foamy. Add the rest of the ingredients except for peanuts, and whisk together. Add peanuts and stir to coat. Spread on baking sheet in single layer, and bake for 20 to 25 minutes, until mixture is dry and not soggy.

Makes 8 servings of 1/4 cup each.
Each serving has 3 grams effective carbohydrate, 4 grams fiber, 10 grams protein, and 223 calories.

I'll let you know how they turn out. So far they smell just like the stands w/ the candied nuts!!! Also, I used sugar free pancake syrup instead of maple...it has maple in it, so it should be alright.

 

[Natasha]

The candied peanuts weren't that great. Next time I'll add some Splenda before baking. It was MUCH better when I added the Splenda afterwards...but now it's coated w/ white powder...LOL

Now I'm making these:

Vegetable Quiche Cups to Go


Submitted By: The South Beach Diet Online
Photo By: Andrea

Servings: 6
"These savory breakfast treats are great when you're on the go."

Ingredients:
1 (10 ounce) package frozen chopped spinach
3/4 cup liquid egg substitute
3/4 cup shredded reduced-fat cheese
1/4 cup diced green bell pepper
1/4 cup diced onion
3 drops hot-pepper sauce (optional)

Directions:
1. Microwave the spinach for 2 1/2 minutes on high. Drain the excess liquid.
2. Line a 12-cup muffin pan with foil baking cups. Spray the cups with cooking spray.
3. Combine the egg substitute, cheese, peppers, onions, and spinach in a bowl. Mix well. Divide evenly among the muffin cups. Bake at 350 degrees F for 20 minutes, or until a knife inserted in the center comes out clean.

Several of the reviews said that the spinach was way too much...based on sight alone, I agreed and ended up doubling the egg. I used goat cheese and left out the peppers. I also used 2 mini-muffin tins instead (making 24 instead of 12) and didn't use any baking cups (several people said they just sprayed the spray directly in the tins and did it like that, so I'm trying it). They've got about 10 more minutes to cook.

 

[Abcinthia]

The candied peanuts weren't that great. Next time I'll add some Splenda before baking. It was MUCH better when I added the Splenda afterwards...but now it's coated w/ white powder...LOL

Now I'm making these:

Vegetable Quiche Cups to Go


Submitted By: The South Beach Diet Online
Photo By: Andrea

Servings: 6
"These savory breakfast treats are great when you're on the go."

Ingredients:
1 (10 ounce) package frozen chopped spinach
3/4 cup liquid egg substitute
3/4 cup shredded reduced-fat cheese
1/4 cup diced green bell pepper
1/4 cup diced onion
3 drops hot-pepper sauce (optional)

Directions:
1. Microwave the spinach for 2 1/2 minutes on high. Drain the excess liquid.
2. Line a 12-cup muffin pan with foil baking cups. Spray the cups with cooking spray.
3. Combine the egg substitute, cheese, peppers, onions, and spinach in a bowl. Mix well. Divide evenly among the muffin cups. Bake at 350 degrees F for 20 minutes, or until a knife inserted in the center comes out clean.

Several of the reviews said that the spinach was way too much...based on sight alone, I agreed and ended up doubling the egg. I used goat cheese and left out the peppers. I also used 2 mini-muffin tins instead (making 24 instead of 12) and didn't use any baking cups (several people said they just sprayed the spray directly in the tins and did it like that, so I'm trying it). They've got about 10 more minutes to cook.

They sound very nice! :thumbup