South Beach
Diet Recipes

 

Yes, you can lose weight by eating these delicious dishes with the South Beach Diet

Phase 1: Roasted Veggies & Ricotta Crème

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

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

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

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. Discard 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

Phase 3: Roast Beef Wrap & Apricots

 

Roast Beef Wrap

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

2 oz bittersweet chocolate
24 dried apricots
1 Tbsp chopped pistachios

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. fat, 0 mg chol, 2 g fiber, 1 mg sodium

© 2003 Arthur Agaston, M.D.

Source: The above is an excerpt from the book The South Beach Diet: The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss By Arthur Agatston, M.D. (Published by Rodale Inc. $24.95US/$34.95CAN; ISBN: 1-57954-646-3). Arthur Agatston, M.D., is a cardiologist who has served on committees of the American Society of Echocardiology, the American College of Cardiology, and the Society of Artherosclerosis Imaging, where he is a member of the founding board of directors. He lives in Miami Beach with his wife, Sari, and their two children.

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