south beach diet dinner

Phase 1 Dinner Recipes

Cauliflower Mash

Ingredients

1 1/2 pounds cauliflower, florets, fresh

about 8 cups

3 clove(s) garlic

2 can(s) broth, chicken, less sodium

(14-ounces each)

salt

to taste

pepper, black ground

to taste

2 tablespoon chives, fresh

chopped

Instructions

1Combine cauliflower, garlic, and broth in a large saucepan. If cauliflower is not completely covered by the broth, add water until just covered. Bring to a boil, reduce heat to medium-low, and simmer until cauliflower is tender, about 12 minutes.

2Reserve 2 tablespoons of the cooking liquid and drain cauliflower. Transfer cauliflower and garlic to the bowl of a food processor, and process until smooth, pulsing in 1 or 2 tablespoons of the reserved broth, if necessary, to moisten the mixture. Season with salt and pepper to taste. Just before serving, stir in chives. Serve warm.

Each serving is 1/2 cup

Source: The South Beach Diet Parties & Holidays Cookbook

Asian Turkey Meatballs in Lettuce Cups

Ingredients

1 tablespoon fish sauce

5 teaspoon vinegar, rice

http://www.southbeachdiet.com/diet/books

divided

3 1/2 teaspoon oil, toasted sesame

divided

1 pinch pepper, red flakes

1 pounds turkey, ground

2 clove(s) garlic

minced

1 tablespoon ginger, fresh

grated

2 teaspoon soy sauce, less sodium

1 spray(s) cooking spray

to coat pan

12 large lettuce, Boston

leaves

1 small cucumber(s)

cut into matchsticks

1 cup(s) mint, fresh

Instructions

1In a small bowl, whisk together fish sauce, 3 teaspoons of rice vinegar, 1/2 teaspoon of sesame oil, and pepper flakes, to make the dressing; set aside at room temperature.

2In a large bowl, stir together turkey, garlic, ginger, 3 teaspoons of sesame oil, 2 teaspoons of rice vinegar, and soy sauce. Form mixture into 24 (2") meatballs.

3

Lightly coat a large nonstick skillet with cooking spray and heat to medium-high. Add meatballs in two batches and cook, turning occasionally, until browned on all sides, 5 to 7 minutes for each batch.

4Lay 3 lettuce leaves on each of 4 plates. Place 2 meatballs on top of each leaf. Top meatballs with cucumber and mint leaves, drizzle with dressing, and serve.

Makes 4 servings, 6 meatballs each.

Source: The South Beach Diet Taste of Summer Cookbook

Homestyle Turkey Meatloaf with Mushrooms and White Beans

Ingredients


to coat loaf pan

2 teaspoon oil, olive, extra-virgin

1 1/2 cup(s) onion(s)

chopped

1/2 teaspoon thyme, dried


1/2 teaspoon pepper, cayenne

1/2 teaspoon paprika

1/2 teaspoon salt

1/2 teaspoon peppercorns, black

freshly ground

3/4 pounds mushrooms

trimmed and chopped

4 clove(s) garlic

large, minced

1 can(s) beans, Great Northern

(15-ounce), drained and rinsed

1 1/4 pounds turkey, lean ground

2 large egg(s)

1/2 cup(s) parsley, fresh

chopped

4 teaspoon Worcestershire sauce

divided

2 teaspoon mustard, Dijon

plus extra for serving

Instructions

1MAKE-AHEAD: Cooked meatloaf freezes well for up to 3 months. Cut it into individual portions before freezing and thaw in the microwave when ready to eat.

2Heat the oven to 375ºF. Lightly coat an 8" by 4" by 2 1⁄2" metal or glass loaf pan with cooking spray.

3

In a large skillet, heat oil over medium-high heat. Add onion, thyme, cayenne, paprika, salt, and pepper. Reduce heat to medium-low and cook, stirring occasionally, 5 minutes.

4Add mushrooms and garlic; cook, stirring occasionally, until onion is softened and mushrooms are incorporated, about 5 minutes longer. Add beans and stir to combine. Transfer mixture to a bowl and let cool, about 5 minutes.

5In a large bowl, combine cooled bean mixture, turkey, eggs, parsley, and 2 teaspoons of the Worcestershire sauce. Mix well with wet hands to combine. Form into a loaf and place into the prepared pan.

6Stir together mustard and remaining 2 teaspoons Worcestershire sauce and set aside.

7Bake meatloaf on the middle rack of the oven for 50 minutes. Remove from the oven and brush with the reserved Worcestershire mixture. Return to the oven and continue baking 10 to 15 minutes longer, or until a thermometer inserted into meatloaf registers 165°F. Let meatloaf stand 5 minutes before serving. Serve with additional Dijon mustard.

Source: The South Beach Diet Supercharged

Ginger Chicken with Snow Pea Salad


Ingredients

salt

to salt water

1/2 pounds peas, snow

strings removed

2 1/2 teaspoon oil, canola

divided

2 1/2 teaspoon soy sauce, less sodium

divided

1/2 tablespoon ginger, fresh

minced

3/4 pounds chicken, breast, boneless, skinless

1 medium scallion(s) (green onions)

sliced

1 teaspoon oil, dark sesame

Instructions

1Bring a medium saucepan of salted water to a boil. Fill a medium mixing bowl with ice and water. Boil snow peas for 2 minutes, drain, and place in ice water for 1 minute to chill. Drain and pat dry.

2Combine 1 teaspoon of the canola oil, 1 teaspoon of the soy sauce, and ginger in a shallow bowl. Add chicken and toss to coat.

3Heat remaining 1 1/2 teaspoons canola oil in a large nonstick skillet over medium-high heat. Add chicken and cook until golden and no longer pink inside, 5 minutes per side. Transfer to a cutting board and slice.

4Combine snow peas, scallions, sesame oil, and remaining 1 teaspoon soy sauce in a medium bowl; toss together. Divide snow pea mixture between two plates and top each with half of the sliced chicken.

Source: The South Beach Diet Quick & Easy Cookbook


Asian Marinated Tofu and Eggplant with Rice

Ingredients

3 tablespoon vinegar, rice

4 clove(s) garlic

minced

1 tablespoon ginger, fresh

grated

1 tablespoon soy sauce, less sodium

1 teaspoon oil, toasted sesame


1 package(s) tofu, extra-firm

14 ounces, cut into 1" cubes

1 cup(s) rice, brown, quick-cooking

1 tablespoon oil, olive, extra-virgin

12 ounce(s) eggplant

cut into 1/2" cubes

1/4 teaspoon salt

4 ounce(s) peas, snow

trimmed

Instructions

1In a 9" by 13" glass baking dish, stir together vinegar, 2 teaspoons of the garlic, ginger, soy sauce, and sesame oil. Lay tofu cubes between paper towels and press to remove excess moisture. Add tofu to the baking dish with marinade and turn gently to coat well.

2Cover the dish with plastic wrap and marinate tofu for 20 minutes at room temperature. While tofu is marinating, cook rice according to package directions. Remove from the heat and keep warm.

3While rice is cooking, in a large nonstick skillet heat oil over medium-high heat. Add remaining garlic and cook for 1 minute. Add eggplant and salt; cook, stirring, until eggplant is browned on all sides, 4 to 5 minutes.

4Transfer eggplant to a large bowl. Add snow peas and 1/4 cup of water to the skillet, cover, and cook over medium-high heat until snow peas are crisp-tender, 2 to 3 minutes.

5Transfer snow peas to the bowl with eggplant. Add tofu and marinade to the skillet and cook over medium-high heat, turning with a spatula occasionally, until tofu is browned and crisped on all sides, 6 to 8 minutes.

6

Return vegetables to the skillet and cook, gently stirring to combine with tofu, just until heated through, about 1 minute. Divide rice among 4 plates and serve with tofu and vegetables.


Baked Sweet Potato Fries

Ingredients

1 medium potato(es), sweet

scrubbed and dried

1/2 tablespoon oil, olive, extra-virgin

1/4 teaspoon paprika

1 pinch salt

Instructions

1Heat oven to 425°F. Slice sweet potato lengthwise into 8 pieces. Toss with oil, paprika, and salt.

2


Spread in a single layer on a baking sheet and bake until lightly browned on the bottom, about 15 minutes. Turn slices and bake until bottom is browned and potatoes are tender, about 10 minutes more. Serve hot.

Whole-Wheat Penne with Eggplant and Ricotta

Ingredients

2 tablespoon oil, olive, extra-virgin

plus more for pan

1 1/2 pounds eggplant

cut into 1" cubes

salt

to taste


to taste

8 ounce(s) pasta, penne, 100% whole-wheat

1 small onion(s)

thinly sliced

3 clove(s) garlic

minced

1 can(s) tomatoes, diced

14.5 ounces, with juice

2 teaspoon vinegar, balsamic

1 cup(s) cheese, ricotta, part-skim

Instructions

1Heat oven to 450°F. Lightly coat a baking pan with oil. Place eggplant in the pan, drizzle with 1 tablespoon of the oil, season with salt and pepper, toss to coat, and spread in an even layer. Bake, stirring once, until eggplant is lightly browned, about 25 minutes.

2While eggplant is roasting, cook pasta in a large pot of lightly salted boiling water according to the package directions.

3Meanwhile, heat remaining oil in a large skillet over medium-high heat. Add onion and cook, stirring occasionally, until softened, about 5 minutes. Add garlic and cook 1 minute more. Add tomatoes and their juice and bring to a boil. Reduce heat to medium-low, cover, and simmer for 3 minutes. Stir in vinegar.

4Drain pasta and transfer to a large bowl. Add tomato mixture, eggplant, and cheese and toss to combine. Season with salt and pepper to taste and serve.

Each serving is 2 cups.



Grilled Chicken FajitasIngredients

2 tablespoon lime juice, fresh

1 1/2 pounds chicken, breast, boneless, skinless

3 clove(s) garlic

minced

1/2 small pepper(s), jalapeno

seeded and minced

salt

to taste


to taste


to coat grill

1 large pepper(s), red, bell

quartered

1 large pepper(s), green, bell

quartered

1 large onion(s), red

cut into 1/2-inch-thick rounds


4 whole tortilla(s), flour, whole-wheat

8 inch

Instructions

1In a resealable plastic bag, combine chicken, lime juice, garlic, and jalapeño; turn to coat well. Marinate chicken at room temperature for 20 minutes or refrigerate overnight.

2Remove chicken from marinade, discarding leftover marinade, and season lightly with salt and black pepper. Lightly coat a grill or grill pan with cooking spray and heat to medium-high. Grill chicken until cooked through, about 5 minutes per side. Transfer to a cutting board.

3While chicken is cooking, in a medium bowl toss bell peppers and onion with oil. Using a grill basket or grill topper, if necessary, grill vegetables, turning occasionally, until softened and lightly charred, 15 to 20 minutes. Transfer onions to a platter. Transfer peppers to a cutting board and cut into thin strips; transfer to the platter with onions.

4Grill tortillas until warm and lightly browned, about 30 seconds per side. Wrap in foil to keep warm. Slice chicken breasts into 1⁄2-inch-thick pieces. Place on the platter with vegetables and serve with warmed tortillas.




Rosemary Pork Medallions with Chunky Applesauce

Ingredients


divided

1 small onion(s)

diced

3 medium apple, McIntosh

(or other sweet variety), peeled, cored, and diced

1 tablespoon vinegar, balsamic

1 1/2 pounds pork, tenderloin

cut into medallions, about 3/4" thick

2 teaspoon rosemary, dried

salt

to taste

peppercorns, black

freshly ground, to taste

Instructions

1Heat 2 teaspoon of the oil in a medium skillet over medium heat. Add onion and cook until softened, about 3 minutes. Add apples, vinegar, and 3 tablespoons of water; reduce heat to low and cook until tender, about 10 minutes. Remove from heat.

2Season pork with rosemary, salt, and pepper. Heat remaining oil in a large nonstick skillet. Add pork and cook 4 minutes per side; remove from pan and serve with applesauce.


Seared Scallops with Summer Vegetables

Ingredients


divided


1 1/2 pounds sea scallops

(about 20), cleaned

1/4 teaspoon salt

divided


to taste

1 medium zucchini

halved lengthwise and thinly sliced into half-moons

1/2 small onion(s)

finely chopped

2 clove(s) garlic

minced

1 cup(s) tomato(es), cherry

halved

3/4 cup(s) edamame, shelled, frozen

defrosted

1 ear(s) corn, on the cob

small, shucked, kernels sliced off cob (1/2 cup kernels)

2 tablespoon basil, fresh

chopped

Instructions

1In a large nonstick skillet, heat 2 teaspoons of the oil over medium-high heat. Add scallops, sprinkle with a pinch of the salt, and season lightly with pepper.

2

Cook until golden brown on the outside and opaque inside, about 2 to 3 minutes per side. Transfer to a plate and keep warm.

3Reduce the heat to medium and add remaining 2 teaspoons oil to the pan. Add zucchini, onion, and garlic; cook until vegetables are softened, about 5 minutes. Add tomatoes, edamame, and corn; cook until tomatoes begin to break down, 3 to 4 minutes.

4Return scallops to the pan and sprinkle with remaining salt and pepper to taste; reheat for 30 seconds, or until heated through. Stir in basil. Divide among 4 plates and serve warm.


Moroccan Grilled Chicken

Ingredients

1/4 cup(s) oil, olive, extra-virgin

1 teaspoon oregano, dried

1/2 teaspoon allspice, ground

1/2 teaspoon cumin, ground


1/2 teaspoon cloves, ground

3 clove(s) garlic

minced

4 fillet(s) chicken, breast, boneless, skinless

6 ounces each

1 cup(s) couscous, 100% whole-wheat

1/2 cup(s) pimento

canned, drained

2 tablespoon lemon juice

Instructions

1Combine the oil, oregano, allspice, cumin, cloves, and garlic in a large bowl. Add the chicken breasts and cover with the olive oil mixture. Cook on a preheated grill over medium heat for about 30 minutes or until the juices run clear when the chicken is pierced. Remove from the grill and keep warm.

2Meanwhile, prepare the couscous according to package directions. When the couscous is ready, divide it among 4 plates. Thinly slice each chicken breast and fan over the couscous on each plate.

3Combine the pimientos and lemon juice in a food processor to make the sauce. Process for 30–45 seconds or until the sauce is smooth. Drizzle 2 tablespoons of the sauce over each chicken breast.

Source: The South Beach Diet


south beach diet dinner

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