The South Beach Diet Supercharged: Faster Weight Loss and Better Health for Life (28 page)

Prep time: 10 minutes • Cook time: 12 minutes

Double this recipe and turn the extra into Red Bean Cakes (see below) for a satisfying and healthy high-fiber breakfast or lunch. Red Bean Mash will keep in a covered container in the refrigerator for up to 3 days. If you prefer, use cannellini or white kidney beans.

In a medium saucepan, heat oil over medium heat. Add onion and garlic; cook, stirring frequently, until softened and fragrant, about 7 minutes. Add beans, broth, and salt; bring to a simmer and cook for 5 minutes. Remove the pan from the heat; stir in cilantro, if using; and mash with a potato masher to a coarse purée. Add pepper to taste. Serve warm.

Makes 4 servings

Nutrition at a Glance

Per serving:
132 calories, 4 g fat, 0.5 g saturated fat, 6 g protein, 19 g carbohydrate, 7 g fiber, 368 mg sodium

Red Bean Cakes:
Form the bean mixture into 4 patties. In a large skillet, heat 2 tablespoons extra-virgin olive oil over medium heat. Add patties and cook until heated through, about 3 minutes per side.

Prep Time: 15 minutes • Cook Time: 20 minutes

Over the years we’ve made many delicious versions of this South Beach Diet classic. This one is our favorite. Try the variations below, or invent your own!

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

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

Makes 4 (1-cup) servings

Nutrition at a Glance

Per serving:
80 calories, 1 g fat, 0 g saturated fat, 8 g protein, 12 g carbohydrate, 4 g fiber, 183 mg sodium

Variations:
Fold in shredded reduced-fat cheddar cheese or a small amount of freshly grated Parmesan cheese after puréeing; mix in cooked, chopped turkey bacon; or use chopped fresh parsley or basil in addition to or in place of the chives.

Prep time: 5 minutes • Chill time (optional): 2 hours or overnight

This recipe makes 1 serving but can easily be doubled, tripled, or quadrupled. For larger batches, use an electric mixer for a creamier texture.

In a dessert bowl, whisk together the ricotta, vanilla extract, and sugar substitute. Serve immediately or chill for 2 hours or overnight.

Serves 1

Nutrition at a Glance

Per serving:
178 calories, 10 g fat, 6 g saturated fat, 14 g protein, 7 g carbohydrates, 0 g fiber, 155 mg sodium

Your Favorite Flavor Ricotta Crème:
Use ¼ teaspoon of your favorite extract, such as almond, black walnut, rose water, spearmint, or rum, instead of the vanilla in the recipe above. If desired, sprinkle with 1 teaspoon slivered toasted almonds just before serving.

Mocha Ricotta Crème:
Add ½ teaspoon unsweetened cocoa powder to the Vanilla Ricotta Crème recipe, above. Dust with a sprinkling of espresso powder.

Lime Zest Ricotta Crème:
Add ¼ teaspoon grated lime zest to the Vanilla Ricotta Crème recipe, above.

Lemon Zest Ricotta Crème:
Add 14 teaspoon lemon zest to the Vanilla Ricotta Crème recipe, above.

Prep time: 15 minutes • Cook time: 15 minutes

These beautifully puffed sweets are an elegant twist on our classic Phase 1 ricotta crème and are just as easy to make. Prepare and bake them just before serving.

Preheat the oven to 375°F. Lightly coat 4 (4-ounce) ramekins with cooking spray.

In a large bowl, whisk together ricotta, egg yolks, 1 tablespoon of the sugar substitute, lemon zest, and lemon and vanilla extracts until well combined.

In another large bowl, with an electric mixer at high speed, beat egg whites and salt until soft peaks form, 2 to 3 minutes. Add remaining 2 tablespoons sugar substitute and continue beating until stiff peaks form. Gently fold a third of the egg whites into ricotta mixture just until combined. Repeat with remaining egg whites.

Spoon ricotta mixture into ramekins. Bake until soufflés have risen and are set and lightly browned, about 15 minutes. Serve immediately.

Makes 4 (½-cup) servings

Nutrition at a Glance

Per serving:
130 calories, 7 g fat, 4 g saturated fat, 10 g protein, 5 g carbohydrate, 0 g fiber, 180 mg sodium

Prep time: 10 minutes • Cook time: 45 minutes • Chill time (optional): 2 hours or overnight

A simple sprinkle of cinnamon makes these creamy custards taste just like rice pudding—without the rice!

Heat the oven to 250°F.

In a large bowl, with an electric mixer at medium speed, beat ricotta and cream cheese until creamy. Add sugar substitute and beat until well combined. Add egg, egg white, half-and-half, and vanilla; beat until well blended.

Transfer mixture to 4 (8-ounce) ramekins. Place ramekins in a baking dish. Add hot water to baking dish to a depth of 1 inch. Bake until custards are set, about 45 minutes. Remove from water bath and cool on rack. Serve chilled or at room temperature, sprinkled with cinnamon.

Makes 4 servings

Nutrition at a Glance

Per serving:
128 calories, 5 g fat, 3 g saturated fat, 12 g protein, 7 g carbohydrate, 0 g fiber, 283 mg sodium

Prep Time: 10 minutes • Cook Time: 12 minutes • Chill time: 3 hours or overnight

Coffee lovers won’t be able to resist this lovely custard flavored with espresso powder. If you prefer, use decaf espresso powder or instant coffee.

In a medium bowl, whisk together milk, eggs, sugar substitute, espresso powder, and vanilla until well blended. Pour into 4 (6-ounce) custard cups and place cups in a deep skillet.

Fill the skillet with water to halfway up the custard cups. Bring water to a simmer over high heat. Reduce heat to low, cover pan with foil, and continue to simmer for 10 minutes. Carefully remove the cups from the pan, cover custards with plastic wrap (it can touch), and refrigerate for at least 3 hours or overnight. When ready to serve, garnish with cinnamon and lemon twists.

Makes 4 servings

Nutrition at a Glance

Per serving:
110 calories, 3.5 g fat, 1.5 g saturated fat, 6 g protein, 13 g carbohydrate, 0 g fiber, 80 mg sodium

½ cup slivered almonds

¼ cup shredded unsweetened coconut

4 cups part-skim ricotta cheese

3 tablespoons unsweetened cocoa powder

1 tablespoon plus 1 teaspoon granular sugar substitute

2 teaspoons almond extract

2 teaspoons vanilla extract

1 cup light or fat-free whipped topping
A few slivered almonds and a pinch of coconut for garnish (optional)

Prep time: 10 minutes • Cook time: 45 minutes • Chill time: 4 hours or overnight

A traditional Spanish dessert, flan is a creamy custard baked with a sugar-based caramel, which creates a toasty-tasting sweet sauce. In this version, sugar-free maple syrup is drizzled on top to create a similar effect. The maple taste is the perfect complement to toasted slivered almonds.

Heat the oven to 275°F. Spread almonds on a baking sheet and toast, stirring once, until lightly golden, 8 to 10 minutes. Transfer almonds to a cutting board to cool; roughly chop and set aside.

Meanwhile, in a small saucepan, combine evaporated milk and fat-free milk and heat over medium-low heat until scalded but not boiling. Remove the pan from the heat and set aside.

In a large bowl, whisk together egg substitute, sugar substitute, and almond and vanilla extracts. Whisk in ½ cup of heated milk mixture, then whisk in remaining milk mixture.

Divide flan among 4 (6-ounce) custard cups. Place cups in a baking pan and add hot water to come halfway up cups. Bake until flans are set, about 25 minutes. Remove from the oven, cool in the pan, then chill in the refrigerator for at least 4 hours or overnight.

Half an hour before serving, remove flans from refrigerator. Just before serving, run a knife around edges and invert flans onto individual plates. Drizzle each with 1 tablespoon syrup and sprinkle evenly with reserved almonds.

Makes 4 servings

Nutrition at a Glance

Per serving:
108 calories, 3 g fat, 0 g saturated fat, 9 g protein, 13 g carbohydrate, 1 g fiber, 161 mg sodium