The South Beach Diet Supercharged: Faster Weight Loss and Better Health for Life (24 page)
Read The South Beach Diet Supercharged: Faster Weight Loss and Better Health for Life Online
Authors: Arthur Agatston,Joseph Signorile
Tags: #Cooking, #Health & Fitness, #Medical, #Nutrition, #Health, #Diet, #Fitness, #Diets, #Weight Control, #Recipes, #Weight Loss, #Health & Healing, #Diets - Weight Loss, #Diets - General, #Reducing diets, #Diet Therapy, #Reducing exercises, #Exercise
DESSERT
Creamy Lemon-Vanilla Ricotta Soufflé (
“Recipes for Phase 1 Meal Plans”
Section)
PHASE 1 SAMPLE MEAL PLAN
DAY 13
BREAKFAST
6 ounces vegetable juice cocktail
Veggie scrambled eggs (cook chopped mushrooms, zucchini, and onions in extra-virgin olive oil before scrambling with 2 eggs)
Coffee or tea with 1% or fat-free milk and sugar substitute
MIDMORNING SNACK
Hummus with red peppers, celery, and cucumber sticks
LUNCH
Light water-packed tuna with tomato and onion slices on a bed of greens
2 tablespoons Creamy Cilantro Dressing (
“Recipes for Phase 1 Meal Plans”
Section) or low-sugar prepared dressing
MIDAFTERNOON SNACK
¼ cup dry-roasted soy nuts
8-ounce glass of fat-free or 1% milk
DINNER
Sautéed Lamb with Spinach and Chickpeas (
“Recipes for Phase 1 Meal Plans”
Section)Baked eggplant rounds with Parmesan cheese
DESSERT
Lemon-Thyme Ice (
“Recipes for Phase 1 Meal Plans”
Section)
PHASE 1 SAMPLE MEAL PLAN
DAY 14
BREAKFAST
Morning mocha smoothie (blend ½ cup fat-free milk, 1 cup nonfat plain yogurt, instant coffee powder to taste, 2 tablespoons sugar-free chocolate syrup, and 6 ice cubes until frothy)
Coffee or tea with 1% or fat-free milk and sugar substitute
MIDMORNING SNACK
Herbed reduced-fat cottage cheese with chopped green bell pepper in a red bell pepper cup
LUNCH
Phase 1 soup of your choice (
“Recipes for Phase 1 Meal Plans”
Section)Chef salad (at least 1 ounce each ham, turkey, and low-fat cheese on mixed greens)
2 tablespoons Creamy Dijon-Thyme Dressing (
“Recipes for Phase 1 Meal Plans”
Section) or low-sugar prepared dressing
MIDAFTERNOON SNACK
2 sliced hard-boiled eggs with chilled asparagus spears and sea salt
DINNER
Grilled chicken, bell pepper, and red onion kebabs
Greek salad (diced cucumbers and tomatoes, kalamata olives, and 1 ounce reduced-fat feta cheese on a bed of romaine)
2 tablespoons Balsamic Vinaigrette (
“Recipes for Phase 1 Meal Plans”
Section) or low-sugar prepared dressing of your choice
DESSERT
Ricotta Cheesecake with Lemon Drizzle and Pine Nuts (
“Recipes for Phase 1 Meal Plans”
Section)
Tomato Soup with Veggies and Lima Beans
Easy South Beach Diet Soups for Phase 1—Or Any Phase
Moroccan Lemon Chicken with Summer Squash and Green Olives
Homestyle Turkey Meatloaf with Mushrooms and White Beans
Grilled Salmon with Tomatoes, Spinach, and Capers
Spicy Shrimp and Bok Choy Stir-Fry
Ginger-Dijon Glazed Pork Tenderloin
Skillet Pork Chops with Sautéed Swiss Chard
South Beach Diet Shepherd’s Pie
Sautéed Lamb with Spinach and Chickpeas
Quick and Easy South Beach Diet Salad Dressings
Surprise South Beach Diet Mashed “Potatoes”
Vanilla Ricotta Crème and Variations
Creamy Lemon-Vanilla Ricotta Soufflés
Ricotta Cheesecake with Lemon Drizzle and Pine Nuts
RECIPES FOR PHASE 1 MEAL PLANS
Prep time: 10 minutes • Cook time: 15 minutes
This bright, tasty hash is delicious over a poached egg or an egg any style, and it can also be turned into an omelet filling. Use any dried herb you prefer, or toss in a combo of chopped fresh herbs.
1 tablespoon extra-virgin olive oil1 small onion, chopped
Pinch dried thyme
Pinch paprika1
/
8
teaspoon salt1 small red bell pepper, diced4 large button mushrooms, roughly chopped2 small zucchini, diced1 small garlic clove, minced
In a large skillet, heat oil over medium-high heat. Add onion, thyme, and paprika, reduce heat to medium-low, and cook, stirring occasionally, 7 minutes, or until onion is softened. Stir in salt, bell pepper, mushrooms, zucchini, and garlic. Cover and cook, stirring occasionally, 4 minutes longer. Remove from the heat and serve hash by itself or with a poached egg.
Makes 4 (generous ½-cup) servings
Nutrition at a Glance
Per serving
(without egg): 59 calories, 4 g fat, 0.5 g saturated fat, 2 g protein, 6 g carbohydrate, 2 g fiber, 81 mg sodium
Per serving
(with 1 poached egg): 77 calories, 5 g fat, 1 g saturated fat, 3 g protein, 6 g carbohydrate, 2 g fiber, 99 mg sodium
Prep time: 10 minutes • Cook time: 50 minutes
In Spain and parts of South America, tortillas are frittata-like dishes typically made with potatoes. They’re a café staple and often served as tapas. In this Phase 1 variation, we’ve replaced the potatoes with tasty artichoke hearts. Make the tortilla for breakfast, or serve it with your favorite salad for a light lunch or dinner.
1 tablespoon extra-virgin olive oil2 medium onions, thinly sliced2 garlic cloves, minced¼ teaspoon salt1 (9-ounce) package frozen baby artichoke hearts, thawed and quartered½ teaspoon paprika1
/
8
teaspoon cayenne3 large eggs plus ¾ cup fat-free egg substitute, lightly beaten
In a medium nonstick skillet, heat oil over medium heat. Add onions, garlic, and salt. Cook, stirring occasionally, 5 minutes, or until onions begin to soften. Cover, reduce heat to medium-low, and cook until onions are very tender, 15 minutes longer.
Add artichoke hearts, paprika, and cayenne; cook, uncovered, until artichokes are heated through, about 5 minutes. Pour eggs over vegetables, cover, and cook over low heat until set, about 20 minutes.
Uncover the pan and place a large plate over the skillet. Carefully invert the pan and release tortilla onto the plate. Slide inverted tortilla back into the skillet and continue cooking until bottom is golden brown, 5 to 7 minutes. Transfer to a serving plate and cut into quarters. Serve warm.
Makes 4 servings
Nutrition at a Glance
Per serving:
163 calories, 8 g fat, 2 g saturated fat, 11 g protein, 12 g carbohydrate, 5 g fiber, 336 mg sodium
Prep time: 15 minutes • Cook time: 25 minutes
This crustless quiche recipe can be used as a base for any combination of vegetables and reduced-fat cheese. If you don’t have a muffin pan, follow the variation below. Once prepared, the quiches can be frozen individually and reheated in the microwave.
1 package (10 ounces) frozen chopped spinach¾ cup shredded reduced-fat cheddar or Jack cheese¾ cup egg substitute¼ cup finely diced green bell pepper¼ cup finely diced onion3 drops hot pepper sauce (optional)
Heat the oven to 350°F. Spray a 12-cup muffin pan with cooking spray.
Place spinach in a microwaveable container and cook in the microwave on high power for 2½ minutes. Drain excess liquid.
In a large bowl, combine spinach, cheese, egg substitute, bell pepper, onion, and pepper sauce, if using. Mix well. Divide mixture evenly among the muffin cups.
Bake at 350°F for 20 minutes, or until a tester inserted in the center comes out clean.
Makes 12 (2 per serving)
Nutrition at a Glance
Per serving:
77 calories, 3 g fat, 2 g saturated fat, 9 g protein, 3 g carbohydrate, 2 g fiber, 160 mg sodium
Breakfast Quiche to Go:
If you don’t have a muffin pan, pour the mixture into an 8-by 8-inch glass baking dish or a 9-inch glass pie plate. Bake at 350°F for 20 to 25 minutes, or until a tester comes out clean. Cut into 6 pieces.
Prep time: 30 minutes • Chill time: 2 hours or overnight
Bursting with fresh vegetable flavor, this refreshing cold soup gets its good monounsaturated fat from the avocado garnish, which also lends fantastic texture and taste. Any type of lettuce (for example, green leaf, Bibb, romaine, mesclun) or even spinach can be used, so choose whatever looks best at the market.
2½ pounds cucumbers (3 to 4 medium), peeled, seeded, and roughly chopped2 cups roughly chopped red leaf lettuce (about 6 leaves)1 small green bell pepper, seeded and roughly chopped2 scallions, white and green parts, roughly chopped1 garlic clove, peeled2 tablespoons fresh lime juice2 tablespoons water1 tablespoon extra-virgin olive oil¼ teaspoon salt1
/
8
teaspoon ground cumin
Cayenne1 small avocado, diced
In a blender, purée cucumbers, lettuce, pepper, scallions, garlic, lime juice, water, oil, salt, and cumin in batches until smooth. Season with additional salt and add cayenne to taste.
Transfer to a large bowl. Chill gazpacho at least 2 hours or overnight. When ready to serve, peel and dice avocado. Divide soup among 4 bowls, sprinkle avocado over soup, and serve.
Makes 4 (1¼-cup) servings
Nutrition at a Glance
Per serving:
138 calories, 11 g fat, 1 g saturated fat, 2 g protein, 11 g carbohydrate, 5 g fiber, 156 mg sodium
Variations:
Try jalapeño or serrano chiles in place of cayenne, or top with a swirl of your favorite hot sauce (try a green one!). Add peeled tomatillos or chopped cilantro.
