Southbeach Diet Recipes

[Natasha]

hahaha i hope so! have este doing it as well. last night i made the baked spaghetti and it was a hit!

Yay!!! I had never had spaghetti squash before but I really liked it A LOT. Hmmmm...I need to make that again soon.

i've been eating celery and hummus, cheese, and almond butter.

I'm weird about celery. I love the taste of it when it's cooked but I don't like it raw b/c I find it too bitter. Why is it that veggies are so much sweeter when cooked??? I mean, just look at carrots!!! Mmmmmmmmmmm, carrots!!! Hummus I can take or leave...I like it better w/ whole wheat pita chips, but it's better for you to eat it on veggies (a lot of people love it on sliced peppers for SB). Haven't tried almond butter yet, but I looooooooooove almonds and bet it's yummy!!!

 

[Natasha]

I was skeptical about this recipe (as was my mom) but it actually turned out REALLY good (except for the overwhelming Cumin...see notes below). That's 16 bean soup w/ it...the recipe for that is on the back of the bag, however I did add a can of stewed tomatoes to it.

Mock Cornbread

Ingredients:
1 can 15.5 oz. can Great Northern Beans (drained & rinsed)
4 large eggs
1 T cumin
1 teaspoon salt
1 teaspoon baking powder (NOT BAKING SODA!)
2 T olive oil
1 teaspoon Tabasco
1/3 C Splenda (1/4 C if you do not like sweet cornbread)

Directions:
Preheat Oven to 400 degrees. Combine all ingredients in a blender and blend until smooth. Pour mixture into a greased (w/ SB approved butter or butter flavored trans-fat free non-stick spray) 9x9 or a 8x8 pan and bake in a preheated 400 oven for 15-20 minutes.

***Note*** Next time I will eliminate the Cumin. I don't mind the taste, normally, but I absolutely HATE the way it smells. I found the taste and smell both to be overpowering in this recipe. Perhaps trying a teaspoon instead of a tablespoon would help. Just a suggestion. If you like Cumin, then I guess you can leave it the way it is.

 

[Natasha]

Oh...forgot to say that the mock cornbread is Phase I, by the way.

Really simple rice to go w/ just about any meal. This is a recipe someone made up for Chili-lime cilantro rice. Next time I make it I will add more chili powder. I also didn't have the fresh cilantro and I think that's probably what brings the dish together. Anyway, it's really easy...

Ingredients:
1 cup brown rice
3 cups water
1 chicken bullion cube
Good sprinkle of chili powder
Splash of lime juice
2 tbsp finely chopped cilantro

Directions:
Combine rice, water, bullion cube, and chili powder in an oven-safe casserole dish. Cover w/ tinfoil and place in oven at 350 degrees for 1 hour 15 minutes (may take 1 1/2 hours). When done, add a good splash of lime juice and 2 tbsp. of finely chopped fresh cilantro. Mix and serve.

This is a Phase II recipe.

 

[Natasha]

OMFG...I just made Chicken Adobo and it was frigging AWESOME!!! This recipe was tweaked just a little to make it SB friendly (it called for vegetable oil and a whole chicken...I used EVOO and boneless skinless chicken breasts since dark meat is not allowed). Oh, and mine looks a WHOLE lot better than the picture w/ the recipe!!!

This is a Phase I recipe as long as it's served on it's on. If you have it w/ brown rice, of course, it makes it Phase II.

Famous Chicken Adobo



Rated:
Submitted By: angelaBBf
Photo By: Ami Herrmann

Prep Time: 20 Minutes
Cook Time: 50 Minutes
Ready In: 1 Hour 10 Minutes
Servings: 6
"This classic adobo recipe is simple to make and famous with all who have tasted it. It has been modified to be a bit more saucy than traditional adobo, it is delicious served over rice."

Ingredients:
2 tablespoons Extra Virgin Olive Oil
3 lbs boneless skinless chicken breasts, cut into pieces
1 large onion, quartered and sliced
2 tablespoons minced garlic
1/3 cup white vinegar
2/3 cup low sodium soy sauce
1 tablespoon garlic powder
1 tablespoon black pepper
1 bay leaf

Directions:
1. Heat the vegetable oil in a large skillet over medium-high heat. Cook chicken pieces until golden brown on both sides, then remove. Stir in the onion and garlic; cook until they soften and brown, about 6 minutes.
2. Pour in vinegar and soy sauce, and season with garlic powder, black pepper, and bay leaf. Add the browned chicken, increase the heat to high, and bring to a boil. Reduce heat to medium-low, cover, and simmer until the chicken is tender and cooked through, 35 to 40 minutes.

And this is what mine looked like:

 

[darkangel]

That looks really good!!!

 

[Natasha]

That looks really good!!!

It was frigging FANTASTIC!!! I'd never had chicken adobo before, so I wasn't sure how it would turn out. After letting it simmer for about 10 minutes I thought "if this tastes HALF as good as it smells, I'm sold!!!" YUMMERS!!!

 

[darkangel]

And you were worried that it wouldnt come out good!

 

[Natasha]

And you were worried that it wouldnt come out good!

I know, right??? I'm so glad I've got left-overs for dinner tomorrow!!!

 

[darkangel]

I know, right??? I'm so glad I've got left-overs for dinner tomorrow!!!

You can always get some dry ice and send me a meal.

 

[Natasha]

Last night's dinner was a version of Wendy's Chili that I found online that's SB friendly. It was yummy!!! I topped it w/ reduced-fat sour cream and some 2% Mexican blend cheese. We also toasted some whole wheat tortilla strips and used them instead of crackers. The chili itself is a Phase I recipe...w/ the tortilla strips it's Phase II.

Wendy's Chili
2 pounds ground beef, extra lean (I used ground turkey instead)
29 ounces tomato sauce
29 ounces kidney beans, canned (It didn't specify, but I drained them)
29 ounces pinto beans, canned (It didn't specify, but I drained them)
1 cup onion -- diced
1/2 cup diced green chilies
1/2 cup celery -- diced
3 each tomatoes -- chopped (I used 2 cans of stewed tomatoes instead)
2 teaspoons cumin (I bumped this down to 1 teaspoon and, next time, will bump it down to 1/2 teaspoon)
3 teaspoons chili powder (I bumped this up to 4 teaspoons to compensate for the missing cumin)
2 teaspoons salt
2 cups water (I only used 1 1/2 cups of water and I think it could really be bumped down to 1 cup. We like thicker chili.)

Brown the meat and drain off the fat. Add all ingredients to a slow cooker and cook for 2 to 4 hours.

 

[Natasha]

I made this recipe up on my own but based it off a Marvin Woods recipe.

No-bake peanut butter pie

Ingredients:

Crust:
1 cup almond meal (you can just put some almonds in the food processor)
3 tablespoons melted no trans-fat margarine
2 tablespoons unsweetened cocoa powder
3 tablespoons Splenda (or sugar substitute)

Instructions:
Combine all dry ingredients inside oven-safe pie dish. Melt butter in microwave and then mix into the dry ingredients. Using your hands, mix the ingredients well and then press into the bottom of the pan and up the sides. Bake at 400 degrees for 10 - 15 mins. Remove and cool.

Filling:
4 ounces neufchatel cheese
1 cup Splenda (or other sugar substitute)
1 cup Simply Jif (or sugar free peanut butter)
1/2 cup 1% milk
8 ounces plain greek yogurt

Instructions:
Combine neufchatel cheese and splenda and blend. Add peanut butter and blend. Slowly add milk and blend until smooth. Add greek yogurt and blend on very low speed for just a few seconds (just long enough for it to mix). Using a spatula, stir until all ingredients are incorporated. Place pie filling inside completely cooled pie crust. Freeze for at least 2 hours before serving.

***NOTE: I added a small ring of semi-sweet chocolate chips around the edge. The semi-sweet chips make it Phase II, but w/o it I think it's fine for Phase I.

 

[Natasha]

Never in my life thought I'd be able to make Hot and Sour Soup, but I did!!! And it was yummy!!! This one is Phase 2 if you add the cornstarch (or the julienned carrots like I did)...Phase 1 if you prepare it as written (eliminating the corn starch as recommended).

Hot and Sour soup

Ingredients:
5 cups canned no-salt added chicken broth, undiluted
1/2 cup sliced fresh mushrooms
1 tsp minced fresh ginger
1 (4 oz) skinned and boned chicken breast half, cut into thin strips or may sub pork tenderloin
2 or 3 stalks of bok choy, sliced (optional)
1/3 cup canned bamboo shoots, cut into thin strips
1/3 cup rice vinegar
1/4 c low-sodium soy sauce
1/4 tsp hot sauce
1/8 tsp pepper
1 egg white, lighly beaten (I use 1/4 cup Eggbeaters)
1/4 cup sliced green onions
1/4 cup fresh snow pea pods (frozen works too)
1 Tbls cornstarch (unnecessary, skip this on phase 1)
1/4 cup water (unnecessary, skip this on phase 1)

Directions:
Combine first 3 ingredients in a 2 quart saucepan; bring to a boil. Add chicken or pork tenderloin; simmer, uncovered, 10 minutes. Add bamboo shoots and bok choy if using; simmer 5 minutes. Add vinegar and next 3 ingredients; bring to a boil. Drizzle egg white into soup, sitrring constantly. (Lacy strands will form.) Stir in green onions and snow peas. Combine cornstarch and water (phase 2 only); stir into soup mixture. Bring to a boil; boil 1 minute, stirring gently. Serve immediately.

***NOTE*** I made A LOT of changes on this one. I eliminated the mushrooms and ginger (forgot to pick up the mushrooms and I don't like ginger) and I replaced the chicken breast w/ thin strips of firm tofu and eliminated the snow peas (never had either in hot and sour soup, so I left them out). I omitted the bok choy b/c they didn't have it at Kroger and I added in some thin julienned carrots and red pepper flakes. I used the entire can of bamboo shoots and a few more drops of soy sauce. Oh, and I left out the cornstarch mixture and used organic low sodium chicken broth (95 mg of sodium vs. the 600 plus mg in regular low sodium chicken broth). I know that's a lot of changes, but it was really yummy!!!

 

[Natasha]

Phase II recipe. YUMMY!!!

Whole wheat chocolate chip cookies
Makes 3 dozen cookies

Ingredients:
3/4 cup Splenda
3/4 cup packed brown sugar (Mix 3/4 cups of Splenda w/ 1 tbsp of Sugar Free Pancake Syrup and stir...allow to sit for a few minutes)
1 cup butter or margarine, softened (Smart Balance or 0 trans-fat margarine)
1 teaspoon vanilla
1 egg
2 cups Whole Wheat Flour
1 teaspoon baking soda
1/2 teaspoon salt
1 big handful semisweet chocolate chips
1 small handful chopped pecans

Directions:
1. Heat oven to 375ºF.
2. Mix sugars, butter, vanilla and egg in large bowl. Stir in flour, baking soda and salt (dough will be stiff). Stir in chocolate chips and pecans. Drop dough by rounded tablespoonfuls about 2 inches apart onto ungreased cookie sheet.
3. Bake 8 to 10 minutes or until light brown (centers will be soft). Cool slightly; remove from cookie sheet. Cool on wire rack.

*Suggestion*: Really do take these out after 8 minutes. They will continue to cook on the pan, so go ahead and get them out so they'll stay soft over time instead of crunchy...unless you like them crunchy.

 

[Natasha]

This is a Phase II recipe. They were yummy...WAY better than the other brownies I made!!!

Amazingly Delicious Whole-Grain Brownies
Prep Time: 20 Minutes
Cook Time: 25 Minutes
Ready in: 45 Minutes
Servings: 12

Ingredients:
1/4 cup No Sugar Added applesauce
3/4 cup Splenda
2 egg whites
1/4 cup butter or margarine, melted (Smart Balance or 0 trans-fat margarine)
1/4 cup buttermilk (I used 1/4 cup milk w/ a tbsp of lemon juice and let it sit for 10 minutes)
1 teaspoon vanilla extract
1/2 teaspoon coffee flavored extract
1/3 cup unsweetened cocoa powder
1/2 cup whole wheat pastry flour (I just used whole wheat flour)
1/4 teaspoon baking powder
1/4 teaspoon salt
1/2 cup chopped walnuts (optional)
1/2 cup chocolate chips (optional)

Directions:
1. Preheat the oven to 350 degrees F (175 degrees C). Grease an 8x8 inch square pan.
2. In a medium bowl, stir together the applesauce, white sugar, egg whites and butter until smooth. Mix in the buttermilk, vanilla extract and coffee extract. Combine the cocoa, all-purpose flour, whole wheat flour, baking powder and salt; stir into the sugar mixture just until incorporated. Spread the batter evenly into the prepared pan.
3. Bake for 25 minutes in the preheated oven, until a toothpick inserted in the center comes out clean, but the brownies are still moist. Cool, and cut into squares.

 

[jassilem]

This is a Phase II recipe. They were yummy...WAY better than the other brownies I made!!!

Amazingly Delicious Whole-Grain Brownies
Prep Time: 20 Minutes
Cook Time: 25 Minutes
Ready in: 45 Minutes
Servings: 12

Ingredients:
1/4 cup No Sugar Added applesauce
3/4 cup Splenda
2 egg whites
1/4 cup butter or margarine, melted (Smart Balance or 0 trans-fat margarine)
1/4 cup buttermilk (I used 1/4 cup milk w/ a tbsp of lemon juice and let it sit for 10 minutes)
1 teaspoon vanilla extract
1/2 teaspoon coffee flavored extract
1/3 cup unsweetened cocoa powder
1/2 cup whole wheat pastry flour (I just used whole wheat flour)
1/4 teaspoon baking powder
1/4 teaspoon salt
1/2 cup chopped walnuts (optional)
1/2 cup chocolate chips (optional)

Directions:
1. Preheat the oven to 350 degrees F (175 degrees C). Grease an 8x8 inch square pan.
2. In a medium bowl, stir together the applesauce, white sugar, egg whites and butter until smooth. Mix in the buttermilk, vanilla extract and coffee extract. Combine the cocoa, all-purpose flour, whole wheat flour, baking powder and salt; stir into the sugar mixture just until incorporated. Spread the batter evenly into the prepared pan.
3. Bake for 25 minutes in the preheated oven, until a toothpick inserted in the center comes out clean, but the brownies are still moist. Cool, and cut into squares.

Thanks girlie.. I might try to make them on Sunday!

 

[Natasha]

I made this the other day and, to be honest, I wasn't impressed. I ended up doctoring it A LOT and still wasn't impressed...so I threw it in the fridge and used it today w/ some brown rice, chicken breasts, onions, frozen green beans, and diced carrots and threw it all in the crockpot. Now THAT was actually very good.

This is a Phase I recipe. If you make it, I would suggest using 2% velveeta instead of the neufchatel cheese. Also, I disagree on "serves 2"...I'd say it would serve at least 4.

I also pureed my soup after it was done just to get the broccoli pieces a little smaller. As I said, I wasn't a fan of this recipe (even after I added garlic powder, onion powder, celery seed, salt, and pepper)...but maybe some of you will be.

Broccoli Cheese Soup
Serves 2

Ingredients
1 pound frozen broccoli
4 cups reduced sodium reduced fat chicken broth
10 ounce can of diced tomatoes or diced tomatoes with green chiles
4 - 5 ounces neufchatel cheese, cubed

Instructions
Place the broccoli, tomatoes, and broth in a large pot. Bring to a boil, then lower the heat and simmer for 40 minutes. Add the cheese and let it melt as you stir it. Mash up veggies or leave them whole.

 

[JanieDough]

just had the roasted chickpeas - but i added rosemary and basil!

awesome!


I imagine you could add wasabi too....

 

[Natasha]

Tonight I made Asian-style dumplings. I had to get my mom to help w/ w/ the wrappers b/c I suck at rolling out flour especially considering we don't have a rolling pin, LOL

Anywho, you can make these into meatballs w/o the wrappers and have them on Phase I or you can have them on Phase II w/ the wrappers. YUMMY!!! Also, even though it SOUNDS like a lot of garlic in the filling recipe, use it all...I didn't and I feel that my meat was underseasoned.

Asian dumplings w/ homemade duck sauce

This recipe is really easy to change around depending on what you like and don't like in a dumpling. There are 3 basic parts to the recipe: the filling, the wrapper, and the sauce. If you are on phase 1, the wrapper can be skipped and the filling can be made into meatballs. They taste just as good

Filling:
1 lb beef
1 lb turkey or pork (i used pork)
1 large portabello mushroom diced
3 T garlic
1 bunch scallions diced
2/3 c carrot chopped (Phase II), can substitute cabbage for Phase I or just add some in too
3 fingers of ginger grated
2 - 3 t sesame oil
2 T low sodium soy sauce

Mince everything and combine with ground meats. Combine thoroughly.

Wrappers (Phase II only):
2 c whole wheat flour
1/2-3/4 c warm water
flour for work surface

Measure flour and add water slowly, combining until sticky consistency.
Divide into 25-30 segments and roll with rolling pin into circles.

Take filling and place about 1 T of filling into each wrapper, fold and press edges together. You may need to use just a little bit of water of hold the edges together. Place in a pan w/ a little olive oil and let them cook until the oil is gone. Add 1/2 cup of water (CAREFULLY!!! It will spatter) and let it cook off completely. Serve warm with duck sauce.

If you don't use the dumpling wrappers, form the filling into small meatballs and bake until cooked through. If you want the outsides to be crispy, broil on high for the last few minutes. Serve warm with duck sauce.

Duck sauce:
Now this doesn't taste exactly like the duck sauce in those little packets, but it's sweet and when served chilled with the dumplings, is really good!

Duck Sauce
1 jar sugar free apricot jam
2 tablespoons sugar free grape jam
3 garlic cloves
5 tablespoons rice vinegar
1 teaspoon ginger root, peeled and minced
1/2 teaspoon soy sauce
Dashes of crushed red pepper flakes (to taste)

 

[JanieDough]

I don't know how southbeach this is - if it isn't southbeach then delete it - I don't want to hijack this thread

you take a 16oz can of pumpkin and mix it with betty crocker or whatever spice cake mix and you bake it like you would a regular cake - tons of fiber because of the pumpkin.

again though - not sure how south beach friendly spice cake is...

 

[Natasha]

The pre-made cake mixes are probably a no go just based on the sugar alone...but here's a recipe for pumpkin bread w/ an orange cream cheese frosting. I have NOT made this yet, but I plan to do so soon.

Pumpkin Pecan Bread with Orange Cream Cheese
From Unbelievable Desserts With Splenda
by Marlene Koch, RD

Pumpkin Pecan Bread

1/4 cup canola oil
1 cup pumpkin puree
1 large egg
1 large egg white
1/2 cup low-fat buttermilk
2 Tbs agave syrup
1 cup Splenda
1 3/4 cup whole wheat flour
1 tsp baking powder
1/2 tsp baking soda
1 1/2 tsp cinnamon
1/2 tsp ginger
1/4 tsp cloves
1/3 cup chopped pecans

Preheat oven to 350 F. Coat a 9x5-inch loaf pan with nonstick cooking spray. In a medium bowl, whisk together the oil, pumpkin, whole egg, egg white, buttermilk, agave syrup, and Splenda. In a large bowl, measure the flour, baking powder, baking soda, spices, and nuts. Stir and make a well in the center of the dry ingredients. Pour the pumpkin mixture into the well and stir just until all flour is moistened. Do not overmix. Spoon the batter into the prepared pan and bake for 40 minutes until the crack appears dry and a toothpick placed into the center of the bread comes out clean. Allow the bread to cool in the pan for 10 minutes. Remove the loaf from pan and set back on rack to finish cooling. Slice and serve with Orange Cream Cheese if desired. Makes twelve servings.

Per serving:

Calories 170
Carbohydrate 22 grams (sugar 4)
Protein 4 grams
Fat 7 grams (saturated 0.5)
Fiber 1 gram
Sodium 170 milligrams
Diabetic exchange = 1 1/2 carbohydrate, 1 fat


Orange Cream Cheese

4 oz light tub-style cream cheese
1 Tbs orange juice
2 tsp Splenda Granular
1 tsp grated orange zest

Place all the ingredients in a small bowl and beat until creamy. Keeps well in the refrigerator for 1 to 2 weeks. Makes eight servings (1 Tbs each).

Per serving:

Calories 30
Carbohydrates 1.5 grams (sugar 1)
Protein 1 gram
Fat 2.5 grams (saturated 1)
Fiber 0 grams
Sodium 65 milligrams
Diabetic exchange = 1/2 fat