South Beach Diet Vegetable Quiche Cups to Go

Servings:
6 (change)

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.

Notes:

Quiche cups can be frozen and reheated in the microwave. Any
combination of appropriate vegetables and reduced-fat cheeses may be used.

This recipe is optimal for Phase 1 of the South Beach Diet.

South Beach Diet Baked Eggs in Canadian Bacon Cups
Servings:
2 (change)

INGREDIENTS:

* 4 large eggs
* 4 slices Canadian bacon
* 1/3 green bell pepper
* 1/3 red bell pepper
* 1/3 shallot, minced
* 1 tablespoon canola oil
* 1 1/3 tablespoons minced fresh herbs such as tarragon, chives,
parsley or combination thereof
* salt and pepper

DIRECTIONS:

1. Preheat oven to 400 degrees. Remove tops, core, ribs, and seeds
from bell peppers. Cut them into quarters and flatten to facilitate
cutting into small dice. Heat oil over medium-high heat and saute
shallots to soften before adding in peppers. Cook, stirring often,
until slightly softened but colors are still bright. Remove from heat
and season to taste with salt and pepper.
2. Lightly grease 4 cups of a muffin tin and insert one slice of
Canadian bacon into each cup. Divide bell pepper mixture among the 4
cups and carefully crack one egg into each bacon cup on top of the
peppers. Bake in center rack of oven for about 15-20 minutes, or until
whites are set but yolks are still slightly runny (bake longer or
shorter according to taste.) Season eggs to taste and carefully remove
by gently scooping out bacon cups with spoons and rubber spatulas.
Serve garnished with fresh herbs.

Notes:

This recipe is optimal for Phase 1 of the South Beach Diet.

South Beach Diet Oatmeal Pancake

Servings:
1 (change)

INGREDIENTS:

* 1/2 cup old-fashioned oatmeal
* 1/4 cup low-fat cottage cheese (or tofu)
* 4 egg whites
* 1 teaspoon vanilla extract
* 1/4 teaspoon cinnamon
* 1/4 teaspoon nutmeg

DIRECTIONS:

1. Process the oatmeal, cottage cheese, egg whites, vanilla
extract, cinnamon, and nutmeg in a blender until smooth.
2. Spray a nonstick skillet with cooking spray. Add the batter and
cook over medium heat until both sides are lightly browned.

Note:

This recipe is optimal for Phase 1 or Phase 2 of the South Beach Diet.

Asparagus, Shallot and Spinach Torte
Provided by: South Beach Diet - Online
"This savory Phase Two & Three pie is filled with the bright green
flavors of spring. It makes a lovely light supper when served with a
green salad. Don't fret about rolling out the crust it's easily
pressed right into the pan."
Original recipe yield: 8 servings.

Servings:
8 (change)

INGREDIENTS:

* Crust
* 1 cup whole wheat flour
* 1/4 cup water
* 3 tablespoons olive oil
* 1/4 teaspoon salt
*
* Filling
* 1 cup part-skim ricotta cheese
* 2 large eggs
* Salt and pepper
* 4 ounces spinach leaves, washed and chopped
* 1 cup chopped asparagus tips
* 2 tablespoons snipped chives
* 2 tablespoons grated Parmesan cheese

DIRECTIONS:

1. Preheat oven to 350 degrees F. In medium bowl, combine all crust
ingredients until they come together. Knead briefly, then press into a
9-inch tart pan with a removable bottom or pie tin.
2. In medium bowl, whisk ricotta, eggs, salt and pepper; set aside.
3. Add washed, wet spinach to large nonstick skillet over medium
heat. Cook about 3 minutes, until wilted, stirring. Stir in asparagus;
cook 3 minutes, stirring constantly.
4. Add vegetables and chives to ricotta mixture; stir to combine.
Pour into prepared crust. Sprinkle with cheese. Bake 30 to 35 minutes,
until crust is golden and filling is firm. Serve warm or at room
temperature.

Tuscan Grilled Steak

"For Phase One, flank steak is perfect for grilling. It has a full,
rich flavor, yet its thin enough to grill in a flash. Here, we serve
it as they do in Northern Italy, slathered with a garlic rub, grilled
then sliced and served over peppery arugula greens."
Original recipe yield: 4 servings.

Servings:
4
INGREDIENTS:

* 3 large cloves garlic, crushed
* 2 teaspoons extra-virgin olive oil
* 1 (2 pound) flank steak
* Salt and pepper
* 4 ounces arugula

DIRECTIONS:

1. In small bowl, mash garlic and oil until a paste forms (you may
also do this in the food processor.) Pay steaks dry with paper towel,
then sprinkle with salt and pepper. Rub garlic paste over both sides
of steaks. Let sit for 30 minutes.
2. Preheat grill to high heat. Grill steak 5 to 7 minutes, until
well-seared and browned. Flip; grill 3 to 5 minutes longer, until
medium rare. To check, cut into meat with a knife and remove when meat
is slightly less done than you want it to be. Transfer to cutting
board; cover loosely with foil and let rest 10 minutes. Slice very
thin, against the grain and at a slight angle.
3. Arrange arugula on platter. Top with steak slices. Drizzle with
any accumulated platter juices. Serve immediately.

KITCHEN TIP:

Even though you'll want to dig right in, its very important to let the
steak rest for 10 minutes after grilling. That ensures each slice will
be tender and juicy.

Beef, Pepper, and Mushroom Kabobs
"Make your next barbecue a South Beach Diet Phase 3 fiesta with these
kabobs over brown rice and pine nuts."
Original recipe yield: 4 servings.

Servings:
4 (change)

INGREDIENTS:

* 1 tablespoon fresh lemon juice
* 1 tablespoon extra-virgin olive oil
* 1 tablespoon water
* 2 teaspoons Dijon mustard
* 1/2 teaspoon chopped fresh oregano
* 1/4 teaspoon freshly ground black pepper
* 1 pound boneless top sirloin steak, cut into 1" squares
* 1 large red bell pepper, cut into 1 inch pieces
* 12 large mushrooms
* 2 cups cooked brown rice
* 1/4 cup pine nuts, toasted

DIRECTIONS:

1. In a large bowl, whisk together the lemon juice, oil, water,
mustard, oregano, and black pepper. Add the steak, bell pepper, and
mushrooms, tossing to coat. Alternately thread the steak, bell pepper,
and mushrooms on each of 4 metal skewers. Set aside.
2. Prepare the rice according to package directions. Keep warm.
Meanwhile, place the kabobs on a grill over medium coals. Grill
uncovered, turning occasionally for 8 to 11 minutes or until a meat
thermometer measures 145 degrees F (for medium-rare)<WBR>.
3. Mix the toasted pine nuts into the rice. Serve the kabobs over
the rice mixture, allowing 1/2 cup rice per serving.

Note:

This recipe is optimal for Phase 1, Phase 2, or Phase 3 of the South
Beach Diet.

Grilled Rosemary Steak
"The knockout flavors of rosemary and lemon sear into grilled steak
for a South Beach Diet Phase 3 sensation."

Servings:
4
INGREDIENTS:

* 4 boneless beef loins or New York Strip Steaks
* 2 tablespoons fresh rosemary leaves, minced
* 2 cloves garlic, minced
* 1 tablespoon extra virgin olive oil
* 1 teaspoon grated lemon peel
* 1 teaspoon coarsely ground black pepper
* Fresh rosemary sprigs (optional)

DIRECTIONS:

1. Score the steaks in a diamond pattern on both sides. Mix the
fresh rosemary, garlic, oil, lemon peel, and black pepper in a small
bowl. Rub the mixture onto the surface of the steaks. Cover and
refrigerate for 1 hour. Grill the steaks until a thermometer inserted
in the center registers 145 degrees F (for medium-rare)<WBR>. Cut the
steaks diagonally into 1/2 inch thick slices. Garnish with the
rosemary sprigs, if using.

Note:

This recipe is optimal for Phase 1, Phase 2, or Phase 3 of the South
Beach Diet.

Lemon-Caper Chicken
Provided by: South Beach Diet - Online
"In minutes, you will have a completely satisfying Phase Two & Three
main dish you'll make again and again. Feel free to double the recipe
for a crowd (but use two skillets), or halve the recipe for an
intimate dinner. Make sure to buy thinly sliced breasts - they are
usually sold four to a package. If you cant find them, slice a
medium-sized breast crosswise, resulting in a 1/2-inch thick piece,
about 4 oz in weight. Place each piece between two sheets of plastic
wrap and lightly pound to flatten to an even thickness."
Original recipe yield: 4 servings.

Servings:
4

INGREDIENTS:

* 1 tablespoon olive oil
* 4 thinly-sliced boneless, skinless chicken breast halves
* Salt and pepper
* 4 teaspoons whole-wheat flour, divided
* 1 medium shallot, minced
* 2 tablespoons drained capers
* 1/2 cup reduced sodium chicken broth
* 1/4 cup fresh lemon juice
* 1 tablespoon minced fresh parsley

DIRECTIONS:

1. Warm oil in large nonstick skillet over medium-high heat. Pat
chicken breasts with paper towels to thoroughly dry. Season chicken
with salt and pepper, then lightly coat with flour, using about 1 tsp
for each breast.
2. Lay chicken in skillet; cook 2 to 3 minutes, until golden brown,
gently pressing down on breast to ensure equal browning. Reduce heat
to medium. Turn breasts; cook 2 to 3 minutes longer, until golden
brown and cooked through. Remove breasts to a serving platter.
3. Reduce heat to low; add shallots and capers to skillet. Cook 30
seconds, stirring. Add broth and juice, cook 1 minute, until
incorporated and thickened, stirring. Stir in parsley, pour sauce over
chicken. Serve immediately.

Recipe easily halved to serve 2.

Dark Chocolate Pots de Creme
Provided by: South Beach Diet - Online
"Dark chocolate, such as bittersweet, is good for your heart (in
moderate amounts)! Do your heart, and your taste buds, a favor with
this Phase Three dark chocolate pots de creme. Top with a South Beach
Diet -approved whipped topping and add raspberries to boost the
antioxidant power."
Original recipe yield: 4 servings.

Servings:
4 (change)

INGREDIENTS:

* 4 ounces bittersweet chocolate, finely chopped
* 1/2 cup fat-free milk
* 1/2 cup fat free half-and-half
* 1 teaspoon instant espresso powder
* 4 large egg yolks
* 3 tablespoons Splenda or sugar substitute
* Pinch salt
* South Beach Diet-approved whipped topping (optional)
* Fresh raspberries (optional)

DIRECTIONS:

1. Preheat oven to 300 degrees F.
2. Place chopped chocolate in a medium bowl. In small heavy
saucepan, bring milk, half-and-half, and espresso powder just to a
simmer. Remove from heat; pour mixture over chocolate. Whisk until
chocolate melts and mixture is smooth.
3. In separate medium bowl, whisk yolks, sugar substitute, and
salt. Add chocolate mixture in a steady stream, whisking constantly.
Pour mixture through a fine-mesh strainer into a large glass measuring
cup.
4. Line bottom of a baking pan (large enough to hold four custard
cups) with a folded kitchen towel. Divide custard among four custard
cups; arrange cups on towel. Add enough hot tap water to baking pan to
come halfway up sides of cups. Tightly cover entire pan with foil.
5. Bake 30 minutes, until custards are set around edges but still
slightly wobbly in center. Remove cups from water bath. Cool, then
cover with plastic wrap and refrigerate until cold. Serve cups cold,
garnished with whipped topping and raspberries.

Tip:

The chocolate custards are baked in a water bath, or a bain-marie, as
its called in French. This ensures slow, moist baking for the custard,
essentially protecting it from the dry heat of the oven.

Grilled Steak with Grilled Tomato Relish
"Fresh grilled tomatoes are the perfect accompaniment to this hearty
steak dish."

Servings:
2 (change)

INGREDIENTS:

* 2 (6 ounce) sirloin steaks
* 2 medium pear-shaped tomatoes, halved lengthwise
* 2 tablespoons extra virgin olive oil, divided
* 1 medium onion, chopped
* 1 clove garlic, minced or pressed
* 1/4 cup chopped fresh basil
* Pinch salt
* Pinch freshly ground black pepper
* Basil sprigs (optional)

DIRECTIONS:

1. Place the steaks on a lightly greased grill 4 to 6 inches above
a solid bed of medium-hot coals. Cook, turning as needed, until evenly
browned on the outside and a thermometer inserted in the center
registers 145 degrees F (for medium-rare)<WBR>. Cut to test for doneness
(about 15 minutes).
2. Meanwhile, place the tomatoes on the grill, cut sides up, and
brush them lightly with 1 tablespoon of the oil. When the tomatoes are
browned on the bottom (about 3 minutes), turn them over and continue
cooking until soft when pressed (about 3 more minutes).
3. While the tomatoes are grilling, combine the remaining 1
tablespoon of oil, the onion, and garlic in a medium frying pan with a
heatproof handle. Set the pan over the coals (or set on the stove over
medium-high heat). Cook, stirring often, until the onion is limp and
golden (about 10 minutes). Stir in the basil.
4. When the tomatoes are soft, stir them into the onion mixture,
then set the pan aside on a cooler area of the grill (or cover and
keep warm on the stove).
5. When the steak is done, place it on a board with a well (or on a
platter). Spoon the tomato relish alongside the steak. Season with
salt and pepper, and garnish with basil sprigs, if using.
6. To serve, cut the meat into thin slices. Combine the accumulated
meat juices with the tomato relish, if desired.

Note:

This recipe is optimal for Phase 1 of the South Beach Diet.

Roast Beef Wrap

Servings:
2 (change)

INGREDIENTS:

* 2 tablespoons reduced-fat cream cheese
* 2 (10 inch) flour tortillas
* 1/4 red onion, sliced
* 2 spinach leaves, washed
* 4 ounces sliced roast beef

DIRECTIONS:

1. For 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. Fold opposite sides of the tortilla toward the center about 1 1/2
inches, and roll up from the bottom.

Note:

This recipe is optimal for Phase 3 of the South Beach Diet.

Pepper Crusted Tenderloin of Beef
"People on phase 1 as well as everyone else, will enjoy this
supremely elegant beef tenderloin at your next special occasion. It is
easy to make, but makes a dazzling meal for two."
Original recipe yield: 2 servings.

Servings:
2 (change)

INGREDIENTS:

* 1 pound beef tenderloin
* 2 tablespoons minced shallots
* 1/2 tablespoon minced fresh rosemary
* 1/2 tablespoon minced garlic
* 1 teaspoon salt
* 1 tablespoon ground black pepper
* 1 teaspoon orange zest
* 2 tablespoons olive oil
* 1/2 cup pearl onions

DIRECTIONS:

1. Preheat the oven to 350 degrees F. Bring water to a boil in a
small saucepan. Immerse the onions in the boiling water for about 2
minutes, then shock them with cold water. Cut off the root tip of each
onion and squeeze it out of the skin.
2. Heat 1 tablespoon of the olive oil in a large skillet over
medium heat. Add the shallots and saute for about 2 minutes or until
tender. Rub the beef with olive oil. Combine the pepper, salt, garlic,
rosemary, and orange zest and pat the mixture on the beef. Increase
the heat to high and sear the beef in the pan on all sides. Add the
pearl onions and place the skillet directly in the oven. Roast until a
thermometer reads 145 degrees for medium rare.

Pan-Roasted Steak and Onions
"With a rich balsamic vinegar marinade and caramelized onions to
liven up flank steak, Phase 2 of the South Beach Diet almost tastes
too good to be true."
Original recipe yield: 4 servings.

Servings:
4 (change)

INGREDIENTS:

* 1 tablespoon extra virgin olive oil
* 2 tablespoons balsamic vinegar
* 1 tablespoon Worcestershire sauce
* 1 tablespoon Dijon mustard
* 2 cloves garlic, minced
* 1 pound flank steak
* 1 tablespoon cracked black pepper
* 1/2 teaspoon salt
* 1 cup fat-free chicken broth
* 1 medium onion, cut into 1/4-inch thick rings

DIRECTIONS:

1. In a large non-aluminum baking dish, combine the oil, vinegar,
Worcestershire sauce, mustard, and garlic. Add the steak; turn to
coat. Cover; refrigerate for 30 minutes or overnight, turning once.
2. Coat a nonstick skillet with cooking spray. Place over
medium-high heat. Sprinkle the steak with the pepper and salt. Brown
for 2 minutes per side. Add 1/2 cup of the broth; cook, turning once,
for 5 to 6 minutes per side (for medium-rare)<WBR>. Remove the steak from
the skillet; cover the steak loosely to keep it warm. Reduce the heat
to medium. Add the onion slices to the skillet and cook until golden
brown, about 4 to 5 minutes per side. Add the remaining broth as
needed to prevent the onions from sticking.
3. Thinly slice the steak across the grain; serve with the onions.

Note:

This recipe is optimal for Phase 1 or Phase 2 of the South Beach Diet.

Marinated Flank Steak
"A South Beach Diet combination of Mediterranean flavors puts the
fire into grilled flank steak, making Phase 1 a piece of cake."
Original recipe yield: 6 servings.

INGREDIENTS:

* 1 small red onion, quartered
* 1/3 cup balsamic vinegar
* 1/4 cup capers, drained
* 2 tablespoons chopped fresh oregano
* 3 cloves garlic, minced
* 1 1/2 pounds flank steak
* 1/4 teaspoon salt
* 1/4 teaspoon coarsely ground black pepper

DIRECTIONS:

1. Sliver one-quarter of the onion and set aside. Chop the rest of
the onion. Mix it in a bowl with the vinegar, capers, oregano, and
garlic. Combine 1/4 cup of this mixture with the slivered onions and
set aside.
2. Sprinkle both sides of the steak with the salt and pepper; prick
well with a fork. In a large zip-top food-storage bag, combine the
steak with the remaining onion mixture. Marinate for 1 hour or overnight.
3. Heat the grill or the broiler, positioning the oven broiler rack
so that the meat on the rack in the pan is 4 inches from the heat
source. Remove the meat from the marinade, and place on the grill over
direct heat or on an oven rack set in the broiler pan. Discard the
marinade. Grill or broil for 4 to 5 minutes per side for medium-rare.
Let stand for 5 minutes before slicing.
4. Place the meat on a platter and pour the reserved onion mixture
over the steak.

Note:

This recipe is optimal for Phase 1 of the South Beach Diet.

Spinach Frittata with Tomato Salsa

Servings:
2 (change)

INGREDIENTS:

* Frittata:
* 1 tablespoon extra-virgin olive oil
* 1 small onion, sliced
* 2 cloves garlic, minced
* 1 (10 ounce) package frozen chopped spinach, thawed and well drained
* 2 large eggs
* 3 egg whites
* 1/3 cup fat-free evaporated milk
* 1/2 cup shredded reduced-fat mozzarella cheese
*
* Salsa:
* 4 plum tomatoes, seeded and chopped
* 2 scallions, minced
* 1 clove garlic, minced
* 2 tablespoons minced fresh cilantro
* 1 tablespoon fresh lime juice
* 1/4 teaspoon salt
* 1/8 teaspoon freshly ground black pepper

DIRECTIONS:

1. To make the frittata: Preheat the oven to 350 degrees F. Heat
the oil in a 10-inch nonstick skillet over medium heat. Add the onion
and garlic and cook, stirring, for 3 minutes or until tender. Stir in
the spinach. Reduce the heat to low. In a large bowl, beat the eggs
and egg whites with the milk until light yellow and frothy. Pour the
egg mixture over the spinach in the skillet. Cook for 5 to 7 minutes,
until the egg mixture is cooked on the bottom and almost set on top.
Sprinkle with the cheese. Bake in the oven until the eggs are set and
the cheese has melted, 5 to 10 minutes.
2. To make the salsa: In a large bowl, stir together the tomatoes,
scallions, garlic, cilantro, limejuice, salt, and pepper. Serve fresh,
at room temperature, over the frittata.

Note:

This recipe is optimal for Phase 1 of the South Beach Diet.