Southbeach Diet Recipes

[Natasha]

I used this fajita mix recipe to make fajitas yesterday. It was the best way I could think of to get rid of my bell peppers and onions that were about to go bad if they weren't used. This is a Phase I recipe.

Fajita Mix Ingredients:
* 2 teaspoons chili powder
* 1 teaspoon salt
* 1 teaspoon paprika
* 1 teaspoon Splenda (or other sugar substitute)
* 3/4 teaspoon crushed chicken bouillon cube
* 1/2 teaspoon onion powder
* 1/4 teaspoon garlic powder
* 1/4 teaspoon cayenne pepper
* 1/8 teaspoon cumin

I sauteed the bell peppers and onions w/ a little bit of mix and a little bit of olive oil and then I added the chicken and some more fajita mix and about 1/4 cup of water. OMG, it was YUMMY!!!

 

[Natasha]

Made this last night...OMG, it's like a Reese's Peanut Butter Cup ice cream or something. I use Simply Jif...it has very little sugar and tastes TONS better than the No Sugar Added crap that's in the health food section...not to mention it's a hell of a lot cheaper.

Frozen Peanut Butter Cups
1 (8 oz.) Container Fat Free Cool Whip
1/3 Cup No Sugar Added Creamy Peanut Butter
1/4 Cup Sugar Free Chocolate Syrup

Line a 12 cupcake pan with foil liners. Combine 1 Cup of cool whip with the peanut butter with a whisk. Fold in remaining cool whip. Divide the mixture into the liners evenly (approx. 2 1/2 tablespoons each). Top each cup with 1 teaspoon of chocolate syrup. Freeze. After frozen, remove from pan and place in a freezer bag or container. These are best eaten with a spoon.

Serves: 12
Per Serving: 73 Calories; 2g Fat (29.4% calories from fat); 2g Protein; 10g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 51mg Sodium

 

[Natasha]

I am VERY picky about my Brunswick Stew, but this was very good. I didn't use the cauliflower (the OP stated they used it to replace potatoes and I don't like potatoes in my Brunswick Stew anyway) or the flour thickener. I substituted some English peas for the cauliflower and I used frozen butter beans instead of canned lima beans. Oh, and I left out the turkey ham b/c, well, b/c I couldn't find it in my local Kroger. My advice, btw, is to put the broth in the fridge to cool down...the fat will congeal and you can just pull it off the top instead of having to skim it.

Brunswick Stew
Serving Size: 8

3 1/2 pounds stewing chicken -- cut up
4 cups water
1 1/2 teaspoons salt
1 teaspoon salt
1/4 teaspoon pepper
1 dash ground red pepper
32 ounces whole tomatoes -- *see Note
17 ounces canned corn -- *see Note
14 ounces canned lima beans -- *see Note
1 package frozen cauliflower -- chopped
1 large onion -- chopped
1/4 pound turkey ham -- chopped
1/2 cup water
2 tablespoons whole wheat flour
6 ounces tomato paste

Remove any excess fat from chicken. Heat chicken,giblets, neck, 4 cups water and 1 1/2teaspoons salt to boiling. Reduce heat. Cover and simmer until thickest pieces of chicken are tender, about an hour. Skim fat from broth. Remove Chicken from bones. Place chicken and it's broth in crockpot. Stir in 1tsp. salt,pepper, red pepper, tomatoes,corn,beans, cauliflower,onion,tomato paste and turkey ham. Cook on high all day (8-12 hrs.). Approximately 30 mins before serving shake flour and 1/2 c water in tightly covered container. Stir into stew. Cook another 30 mins on high. Serve and enjoy!

Per Serving (excluding unknown items): 490 Calories; 28g Fat (50.6% calories from fat); 32g Protein; 29g Carbohydrate; 6g Dietary Fiber; 125mg Cholesterol; 1384mg Sodium. Exchanges: 1 Grain(Starch); 4 Lean Meat; 2 Vegetable; 3 Fat.

NOTES : * Do not drain any of the canned vegetables..

 

[KimmyCharmeleon]

Those peanut butter cups sound so good, I wonder if any supermarkets here sell the ingredients, like cool whip lol. I have no idea what that is haha.

 

[Natasha]

Those peanut butter cups sound so good, I wonder if any supermarkets here sell the ingredients, like cool whip lol. I have no idea what that is haha.

LOL...well Cool Whip is the brand name but it's kinda like Q-tips in that we use it to describe anything similar. It's whipped cream, though. And it's yummy!!!

 

[Natasha]

Spinach-stuffed Pork Loin

Stuffing:
2 cups baby spinach
1 clove garlic
1/4 cup parmesan

Instructions:
Combine this mixture in a food processor until it forms a pasty consistency. Filet the pork loin in half so that it opens like a book. Place mixture inside the loin and roll it up. You can use toothpicks to secure if needed, but it did fine just wrapped in tinfoil. Place in an oven-safe baking dish and bake at 350 degrees for a few hours until done (we let it bake for 3 hours and then opened the tinfoil, basted it w/ the broth that was inside the tinfoil, and broiled it for just a few minutes to brown it).

This is a Phase I dish. Don't forget to trim off the fat once it's done cooking (or before if you prefer, but it's easier after it's been cooked).

 

[cam elle toe]

That sounds easy and Yummo...cept for the Pork:yuk

I'd use chicken instead

 

[Natasha]

That sounds easy and Yummo...cept for the Pork:yuk

I'd use chicken instead

I'm thinking a boneless skinless chicken breast would work just fine.

 

[Natasha]

I picked up the original recipe from Paula Deen, but wanted to see if I could try my hand at modifying a recipe to make it SouthBeach friendly. I have never done it on my own, so this was a new one on me, LOL I have to say I'm pleased w/ the way it turned out. I cut mine into bite-sized pieces to serve at our family Christmas gathering on Sunday. This is a Phase 2 recipe.

Ingredients
* 2 cups Splenda + 3 tablespoons sugar-free maple syrup (SB style brown sugar)
* 2 cups whole wheat flour
* 1 stick butter-substitute, softened, plus more for greasing (I used 1/2 cup Smart Balance)
* 3 eggs, beaten
* 1 tablespoon vanilla extract
* 1 cup sweetened flaked coconut (I used unsweeten)
* 2 cups pecans, chopped (I used almonds)
* 1 cup semisweet chocolate chips

Directions
Preheat the oven to 350 degrees F. Lightly grease a 13 by 9-inch baking pan.

In a large bowl, mix together the brown sugar concoction, flour, and butter. Add eggs and vanilla and stir well. Fold in coconut, pecans, and chocolate chips until well combined. Spread the batter evenly in the prepared pan and bake for 30 to 35 minutes, or until a toothpick inserted through the middle comes out clean. Cool the cake completely in the pan before cutting it into squares.

 

[Natasha]

Sunday Morning Lemon Poppy Seed Pancake (Phase II and on)

Don't laugh at my picture...it's my first time EVER making pancakes and I am QUITE familiar that I poured them WAY too big, LOL I had to cut them in 1/2.

Ingredients

• 3/4 cup 1% milk (or lower)
• 1 tablespoon vinegar
• 1 tablespoon lemon juice
• 1 egg
• 2 tablespoons butter substitute, melted (I use Smart Balance)
• 1/2 teaspoon vanilla extract
• 1 cup whole what flour
• 2 tablespoons Splenda
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1 teaspoon poppy seeds
• 1 teaspoon lemon zest
• cooking spray

Directions

1. Stir the milk, vinegar, and lemon juice together in a bowl; let stand 10 minutes to curdle. Whisk in egg, butter, and vanilla extract.
2. In a separate bowl, mix together the flour, sugar, baking powder, baking soda, salt, poppy seeds, and lemon zest until well combined. Pour the milk mixture into the flour mixture and whisk a few times until the batter is mostly free of lumps.
3. Heat a skillet over medium heat and spray with cooking spray. Pour 1/4 cup of batter per pancake into the skillet and cook until bubbles appear on the surface, about 2 minutes. Flip the pancakes over with a spatula and brown the other side, about 2 more minutes.

 

[Natasha]

OMG, I made this tonight and served it over "Coll's modified crack slaw" and it was SO frigging yummy. First off, lemme just say that I got the recipe from http://www.cooks.com and modified it to fit SB guidelines. I eliminated the catsup listed in the ingredients as an oversight, but I don't think I would've liked it as much w/ catsup in it. I also took the sauce after my porkchops were done and put it in a sauce pan w/ a few tablespoons of whole wheat flour to thicken it up and make a sauce. OMG, it's frigging awesome!!!

SESAME PORK CHOPS (Phase II and on)

6 Pork Chops
1/4 Cup Lite Soy Sauce
1 Tablespoon Catsup
1/2 Cup Water
3 Tablespoons Agave Nectar
1 Onion, Chopped
1/4 Teaspoon Ginger
1/8 Teasooon Pepper
1 Tablespoon Sesame Seeds

Place chops in a greased baking dish. Mix together remaining ingredients except sesame seeds and pour over pork chops. Sprinkle with sesame seeds. Cover and bake 1 hour at 325 degrees.

 

[Natasha]

Oh, and here's the crack slaw recipe.

Coll's Modified Crack Slaw

1 bag (16 oz) Cole Slaw Mix (For Phase I substitute shredded cabbage)
2 - 4 Tablespoons Sesame Oil (It MAKES the dish, so it's important to have it)
1 Tablespoon Lite Soy Sauce
1/2 Tablespoon Agave Nectar
1/4 Teaspoon Ginger
Black Pepper to taste
Red Pepper Flakes to taste
Sesame seeds, sprinkled

Heat up sesame oil in a pan and add Cole Slaw mixture and all ingredients except sesame seeds. Cook to desired tenderness and sprinkle w/ sesame seeds.

Very easy and very yummy!!!

 

[Natasha]

So I made this today w/ some changes to the original recipe. Brian's recipe calls for the hash to be scooped into cups made out of pancetta bacon. I omitted the bacon cups and just made the hash instead. OMG, sooooooooooo good!!! The only changes I really had to make was using turkey bacon instead of regular bacon. I also just cooked my bacon in the microwave and used olive oil instead of the bacon grease to cook with. This is a Phase II recipe.

Bacon Cups with Sweet Potato Hash
Prep Time: 30 min
Cook Time: 25 min
Level: Intermediate

Ingredients:
* 4 strips turkey bacon
* 1 large sweet potato, small diced
* 4 stalks celery, diced
* 1 small yellow onion, diced
* 2 cloves garlic, chopped
* 1 teaspoon paprika
* 1/2 teaspoon red pepper flakes
* Salt and freshly ground pepper

Directions:
For Hash:
In a large skillet over medium heat brown the bacon. Remove the bacon from the skillet and place on a plate lined with a paper towel. In the skillet with the bacon fat, add potatoes, celery, onion, garlic, red pepper flakes, paprika and season with salt and pepper. Saute over medium heat, stirring frequently, until potatoes are tender (about 15 minutes). Crumble in cooked bacon and stir to combine.

 

[Panacea]

Oh I love this thread! I'm always looking for new recipes. These all look great, Natasha.
I'm 14 months into healthy eating/exercise and I've lost 82 pounds to date, but the past couple months have been incredibly slow. I'm looking to lose 40-50 more so I will need these recipes lol!

 

[Natasha]

Oh I love this thread! I'm always looking for new recipes. These all look great, Natasha.
I'm 14 months into healthy eating/exercise and I've lost 82 pounds to date, but the past couple months have been incredibly slow. I'm looking to lose 40-50 more so I will need these recipes lol!

That is AWESOME!!! I just hit a year on Southbeach and have lost 94 pounds to date. But like you said, these last several months have been very slow-going and, although I've made a lot of progress, I'm an impatient person and it's really starting to piss me off, LOL

Congratulations on your weight loss so far. If you'd like to join us, we have a monthly exercise challenge in the Health and Fitness section.

 

[Panacea]

That is AWESOME!!! I just hit a year on Southbeach and have lost 94 pounds to date. But like you said, these last several months have been very slow-going and, although I've made a lot of progress, I'm an impatient person and it's really starting to piss me off, LOL

Congratulations on your weight loss so far. If you'd like to join us, we have a monthly exercise challenge in the Health and Fitness section.

Thank you! Yep, I'm impatient too lol. I never thought I would lose this much, and now I just want to put weight worries behind me completely but they're sticking around~

Thanks, I will check it out. Congrats on your loss, that's great!

 

[Panacea]

Phase 1 Banana Smoothie:

I just made this on a whim, and it's divine!!! I miss bananas, but they are evil fruits.

1 serving vanilla protein powder
1-2 T sugar free banana pudding mix, depending on the flavor/consistency you would like
Banana extract to taste
1/2 cup of light soy milk
8 oz water
2 ice cubes

Blend, chill, YUM
My blender is kind of bad at ice, so the consistency is pretty liquid, but it was so creamy I didn't mind.

 

[Natasha]

I thought I had posted this one, but I guess not. This is a Phase II recipe.

Oatmeal bars!!! They keep you full for a while and you can pretty much modify them to your liking. This USED to be my favorite recipe but now I replace the chocolate chips and almonds w/ a cup of granola. YUMMY!!!

Nessa's Oatmeal Breakfast Bars
Submitted By: Natasha
Prep Time: 10 minutes
Servings: 3
Cook Time: 25 minutes

"Lowfat oatmeal bars are a quick and easy on the go. Very versatile...you can change or add ingredients as you wish to put your own spin on it. This version is my family's favorite one. They're great heated in the microwave for about 40 seconds and served w/ a cup of coffee!!!"

Ingredients:
1 Cup Old Fashioned Oats
1 Cup DRY Non-fat Powdered Milk
1 Cup Unsweetened Applesauce
1 Teaspoon Baking Powder
1 Teaspoon Cinnamon
1/4 Cup Splenda or other sweetener
1 Cup Semi-sweet Chocolate Chips
1/2 Cup Chopped nuts

Directions:
1. Preheat oven to 350 degrees.
2. Spray an 8x8 pan with Cooking Spray.
3. Pour mixture into the pan and bake for 22 - 25 minutes until the edges brown and come away from the pan.
4. Let cool.
5. Remove from pan and cut into 6 bars.

 

[Natasha]

So I just made 2 double batches of the Nessa bars. I added all natural peanut butter and unsweetened coconut flakes. Seriously AMAZING stuff. YUM!!!

 

[purpledove]

So I just made 2 double batches of the Nessa bars. I added all natural peanut butter and unsweetened coconut flakes. Seriously AMAZING stuff. YUM!!!

I like the peanut butter idea on these bars :thumbup
(Am just not a coconut flakes fan )

Would you have an idea how many calories are in each bar? :unsure: