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.


Disclaimer - Information is designed for educational purposes only and is not engaged in rendering medical advice or professional services. Any medical decisions should be made in conjunction with your physician. We will not be liable for any complications, injuries or other medical accidents arising from or in connection with, the use of or reliance upon any information on the web.


As a nonprofit organization, a purchase of books through Menstuff helps continue our work to end men's isolation. So, wherever you find a book you would like to purchase, click on the words "Buy this book". Or when you want to see other books on the issue that we might not be aware of, click on the "amazon.com" box at the end of that issue.

Search:

Enter keywords...

Amazon.com logo

Click Here to Pay Learn More Amazon Honor System

Google


Search WWW Search menstuff.org



Menstuff® Directory
Menstuff® is a registered trademark of The National Men's Resource Center™
©1996-2017, The National Men's Resource Center