Nutrition & Diets : What Can You Eat on the South Beach Diet?



South Beach Diet Recipes

Phase 1: Roasted Veggies & Ricotta Crème

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Oven-Roasted Vegetables

  • 1 med zucchini, cut into bite-size pieces
  • 1 med summer squash, cut into bite-size pieces
  • 1 med red bell pepper, cut into bite-size pieces
  • 1 med yellow bell pepper, cut into bite-size pieces
  • 1 lb fresh asparagus, cut into bite-size pieces
  • 1 red onion, chopped
  • 3 Tbsp extra virgin olive oil
  • 1 tsp salt
  • ½ tsp black pepper

1.Preheat the oven to 450°F. Place the zucchini, squash, bell peppers, asparagus, and onion in a large roasting pan, and toss with the oil, salt, and black pepper. Spread in a single layer.
2.Roast for 30 minutes, stirring occasionally, until the vegetables are lightly browned and tender.

 

Makes 4 Servings
Per Serving:170 cal, 5 g pro, 15 g carb, 11 g fat, 2 g sat. fat, 0 mg chol, 5 g fiber, 586 mg sodium
Lemon Peel Ricotta Crème

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  • ½ c part-skim ricotta cheese
  • ¼ tsp grated lemon peel
  • ¼ tsp vanilla extract
  • 1 pkg sugar substitute

Mix together the ricotta, lemon peel, vanilla extract, and sugar substitute. Serve chilled.

 

Makes 1 Serving
Per Serving:178 cal, 14 g pro, 7 g carb, 10 g fat, 6 g sat. fat, 38 mg chol, 0 g fiber, 155 mg sodium

Phase 2: Couscous Chicken & Meat Loaf


Lemon Couscous Chicken

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  • 1¼ c water
  • 1 Tbsp extra virgin olive oil
  • 2 c broccoli florets
  • 1 pkg Near East Roasted Garlic & Olive Oil Couscous mix
  • 1½ c chopped cooked chicken
  • Juice of 1 lemon (about 3 Tbsp)
  • ¼ tsp lemon peel

1.In a large skillet, bring the water, oil, broccoli, and contents of the spice sack from the couscous mix to a boil. Stir in the couscous, chicken, lemon juice, and lemon peel.
2.Remove from the heat. Cover, and let stand for 5 minutes. Fluff lightly with a fork. Chill well, and serve cold.
Makes 4 Servings
Per Serving:311 cal, 24 g pro, 39 g carb, 7 g fat, 1 g sat. fat, 45 mg chol, 3 g fiber, 476 mg sodium
Meat Loaf

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  • 1 can (6 oz) no-salt-added tomato paste
  • ½ c dry red wine
  • ½ c water
  • 1 clove garlic, minced
  • ½ tsp dried basil leaves
  • ¼ tsp dried oregano
  • ¼ tsp salt
  • 1 lb ground turkey breast
  • 1 c oatmeal
  • ¼ c liquid egg substitute
  • ½ c shredded zucchini

1.Preheat the oven to 350°F. Combine the tomato paste, wine, water, garlic, basil, oregano, and salt in a small saucepan. Bring to a boil, and reduce the heat to low. Simmer, uncovered, for 15 minutes. Set aside.
2.Combine the turkey, oatmeal, egg substitute, zucchini, and ½ cup of the tomato mixture in a large bowl. Mix well. Shape into a loaf, and place in an ungreased 8" x 4" loaf pan. Bake for 45 minutes. Dicard any drippings. Pour ½ cup of the remaining tomato mixture over the top of the loaf. Bake for 15 minutes longer. Remove to a serving platter. Cool for 10 minutes before slicing. Serve the remaining tomato sauce on the side.
Makes 8 Servings
Per Serving:188 cal, 12 g pro, 12 g carb, 10 g fat, 3 g sat. fat, 39 mg chol, 2 g fiber, 244 mg sodium

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Phase 3: Roast Beef Wrap & Apricots


Roast Beef Wrap

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  • 1¼ c reduced-fat cream cheese
  • 4 flour tortillas (9"-10")
  • ½ red onion, sliced
  • 4 spinach leaves
  • 8 oz roast beef, sliced

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. Roll, and fold.

 

Makes 4 Servings
Per Serving:300 cal, 13 g pro, 42 g carb, 9 g fat, 3 g sat. fat, 21 mg chol, 3 g fiber, 659 mg sodium

 

 

Chocolate Dipped Apricots

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  • 2 oz bittersweet chocolate
  • 24 dried apricots
  • 1 Tbsp chopped pistachios
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    Microwave the chocolate on high for 2 minutes, stirring halfway through until completely melted. Dip the apricots halfway into the chocolate. Let the excess drip off. Place the apricots onto wax paper. Sprinkle the pistachios over the chocolate-covered portions, and place them in the refrigerator until the chocolate is set.

     

    Makes 8 Servings
    Per Serving:99 cal, 1 g pro, 17 g carb, 3 g fat, 2 g sat.






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Date: 30.11.2018, 01:58 / Views: 51455