The South Beach Diet Supercharged: Faster Weight Loss and Better Health for Life (33 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
RECIPES FOR PHASE 2 MEAL PLANS
Prep time: 15 minutes • Cook time: 20 minutes
Chock-full of protein, this South-of-the-Border egg and bean dish makes for a healthy, satisfying, and delicious wake-up meal.
1 tablespoon plus 1½ teaspoons extra-virgin olive oil1 large onion, chopped3 garlic cloves, minced1 tablespoon dried oregano2 (14.5-ounce) cans no-salt-added pinto beans, rinsed and drained1
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8
teaspoon cayenne4 (8-inch) whole-wheat tortillas4 large eggs, lightly beaten1 cup fresh salsa
In a large nonstick skillet, heat 1 tablespoon of the oil over medium heat. Add onion, garlic, and oregano; cook, stirring occasionally, until onion is softened, about 7 minutes. Add beans and cayenne. Simmer, stirring occasionally, until beans are warmed through and flavorful, 10 to 12 minutes. Cover to keep warm.
While beans are cooking, warm tortillas according to package directions.
Five minutes before beans are done, in a medium nonstick skillet, heat remaining 1½ teaspoons oil over medium heat. Add eggs and scramble just until cooked, 3 to 5 minutes; remove from the heat.
Divide beans among tortillas and top with eggs and salsa. Roll up to serve.
Makes 4 servings
Nutrition at a Glance
Per serving:
345 calories, 11 g fat, 2 g saturated fat, 17 g protein, 49 g carbohydrate, 10 g fiber, 460 mg sodium
Prep time: 10 minutes • Soaking time: 30 minutes • Cook time: 15 minutes
These tasty muffins are so much better than store-bought, you’ll want to bake a supply regularly. Make a double batch and freeze half for later.
1 cup buttermilk¾ cup plus 2 tablespoons rolled oats1¼ cups whole-grain pastry flour1½ teaspoons baking powder½ teaspoon baking soda¼ teaspoon ground cinnamon¼ teaspoon salt2
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3
cup chopped walnuts1
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3
cup granular brown sugar substitute1
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3
cup canola oil1 large egg, beaten1 teaspoon vanilla extract
Preheat the oven to 425°F. Coat a 12-cup nonstick muffin pan with cooking spray or line with paper baking cups.
In a small bowl, combine buttermilk and ¾ cup of the oats. Let soak for 30 minutes.
Meanwhile, in a medium bowl, combine flour, baking powder, baking soda, cinnamon, and salt. Stir in walnuts.
In a large bowl, stir together brown sugar substitute, oil, egg, and vanilla until well blended. Stir in oat mixture. Stir in flour mixture until just combined. Do not overmix.
Divide batter evenly among the muffin cups, filling them about two-thirds full. Sprinkle remaining 2 tablespoons oats over muffins. Bake for 11 to 15 minutes, or until a tester inserted in the center of a muffin comes out clean. Transfer the pan to a rack and let cool for 5 minutes. Remove muffins to the rack to cool completely.
Makes 12 muffins
Nutrition at a Glance
Per muffin:
179 calories, 11 g fat, 1 g saturated fat, 4 g protein, 18 g carbohydrate, 2 g fiber, 157 mg sodium
Prep time: 5 minutes • Cook time: 5 minutes
Quick enough for a weekday morning yet fun enough for a lazy Saturday, this breakfast quesadilla provides an energizing start to the day. Add a spoonful of salsa if you like.
1 teaspoon extra-virgin olive oil3 large eggs, lightly beaten
Salt
Freshly ground black pepper1 (8-inch) whole-wheat tortilla2 ounces reduced-fat pepper Jack cheese, thinly sliced
In a large nonstick skillet, heat oil over medium-high heat. Add eggs, reduce heat to medium, and scramble until cooked but still moist, about 2 minutes. Transfer to a plate and season with salt and pepper.
Carefully wipe the pan with a paper towel and return to medium heat. Add tortilla and cook on both sides until warmed through, about 1 minute.
Leaving tortilla in the pan, top half of it with cheese and then with eggs; fold the other half over to form a quesadilla. Cook on both sides until heated through, 1 minute longer. Transfer to a cutting board, cut in half, and serve.
Makes 2 servings
Nutrition at a Glance
Per serving:
280 calories, 17 g fat, 7 g saturated fat, 18 g protein, 13 g carbohydrate, 1 g fiber, 580 mg sodium
Prep time: 10 minutes • Cook time: 30 minutes
This tangy, spicy soup is made with classic Thai ingredients that are easy to find. Look for both chili-garlic sauce and Asian fish sauce in the specialty-foods section of most large supermarkets. If you have leftovers, simply whisk while reheating.
4 cups lower-sodium chicken broth4 tablespoons fresh lemon juice2 scallions, white and green parts thinly sliced and kept separate1 (1-inch) piece fresh ginger, thinly sliced1 serrano or jalapeño pepper, quartered lengthwise1 (14-ounce) can lite coconut milk1 pound large shrimp, peeled and deveined2 plum tomatoes, quartered and chopped, with juices2 teaspoons chili-garlic sauce2 teaspoons Asian fish sauce
In a large saucepan, combine broth, lemon juice, scallion whites, ginger, and pepper. Bring to a gentle simmer over medium-high heat; cover, reduce heat to medium-low, and simmer gently for 20 minutes. Stir in coconut milk (it will appear curdled at first), then add shrimp, tomatoes and their juices, chili-garlic sauce, and fish sauce. Return to a simmer and cook until shrimp are opaque and cooked through, about 3 minutes. Remove the pan from the heat, divide soup among 4 bowls, and sprinkle with scallion greens.
Makes 4 (2-cup) servings
Nutrition at a Glance
Per serving:
262 calories, 11 g fat, 6 g saturated fat, 30 g protein, 12 g carbohydrate, 1 g fiber, 616 mg sodium
Variation:
Try a combination of shrimp, scallops, and salmon in place of shrimp alone.
This recipe can also be prepared for Phase 1 meals
.
Prep time: 10 minutes • Cook time: 55 minutes
The rich, rustic flavor of this soup comes from slow-roasting the tomatoes (you can do other things while they’re in the oven). If you like a little sweetness, add a touch of sugar substitute when adjusting your seasonings. If you’re on Phase 2 or 3, add whole-wheat tortellini for a satisfying entrée.
2½ pounds plum tomatoes, cut in half lengthwise1 medium onion, diced4 garlic cloves, smashed and peeled1 tablespoon dried basil1 teaspoon dried oregano¼ teaspoon salt
Freshly ground black pepper1 tablespoon extra-virgin olive oil1 cup vegetable broth
Heat the oven to 425°F.
Line a baking pan with parchment paper. Arrange tomatoes, cut side up, on the pan. Scatter onion and garlic in a single layer around tomatoes. Sprinkle tomatoes, onion, and garlic with basil, oregano, salt, and pepper to taste; drizzle with oil. Bake on the middle rack of the oven until tomatoes are golden on the bottoms and start to collapse, about 40 minutes.
Remove from the oven and carefully transfer the contents of the pan to a blender. Add ½ cup of the broth and purée until smooth. Transfer puréed mixture to a medium saucepan. Stir in remaining ½ cup broth and bring to a simmer over medium heat. Remove the pan from the heat and season soup with additional salt and pepper, if desired. Serve warm.
Makes 4 (1¼-cup) servings
Nutrition at a Glance
Per serving:
100 calories, 4 g fat, 0.5 g saturated fat, 3 g protein, 15 g carbohydrate, 4 g fiber, 164 mg sodium
This recipe can also be prepared for Phase 1 meals
.
EASY SOUTH BEACH DIET SOUPS FOR PHASES 2 AND 3
T
hese easy soups for Phases 2 and 3 include a number of foods like melon, soba and whole-wheat noodles, sweet potatoes, carrots, and even a touch of dry sherry in the bisque, which you can now enjoy. Great for lunch or dinner, some of these soups are hearty enough to make a meal in themselves (with a big green salad, of course), while others make delicious starters to a light meal.
Asian Chicken Noodle Soup:
In a large saucepan, heat 2 teaspoons extra-virgin olive oil over medium heat. Add 3 thinly sliced scallions, 2 diced celery stalks, and 2 minced garlic cloves; cook, stirring occasionally, until softened, about 7 minutes. Stir in 1 pound diced boneless, skinless chicken breasts; 2 cups shredded Napa cabbage; and a pinch of salt. Add 5 cups lower-sodium chicken broth, bring to a simmer, and cook for 5 minutes. Increase heat and bring broth to a low boil, then add 4 ounces soba noodles; cook until noodles are tender, about 5 minutes. Stir in 1 tablespoon low-sodium soy sauce, 2 teaspoons sesame oil, and 2 teaspoons chile-garlic sauce. Serve hot.
Chilled Melon Soup with Mint:
In a blender, purée 5 cups chopped honeydew melon until smooth. Add 1 large peeled and chopped cucumber, ½ cup low-fat or nonfat plain yogurt, 2 roughly chopped scallions, 1 tablespoon fresh lemon juice, and 2 teaspoons freshly grated lemon zest; purée until smooth. Transfer to a covered container and refrigerate until chilled. Serve cold with a sprinkling of chopped fresh mint.
Creamy Mushroom and Leek Soup:
In a large saucepan, heat 1 tablespoon extra-virgin olive oil over medium heat. Add 2 sliced medium leeks, 2 thinly sliced garlic cloves, 1 teaspoon dried thyme, ¼ teaspoon salt, and a generous pinch of cayenne. Cook, stirring occasionally, until softened, about 7 minutes. Stir in 1 tablespoon whole-wheat flour, reduce heat to low, and cook, stirring, until lightly browned, about 3 minutes. Add 1 pound sliced mushrooms and 3 cups lower-sodium chicken broth. Bring to a simmer and cook for 10 minutes. Transfer half of the soup to a blender and purée until smooth. Return soup to pan, add ¼ cup reduced-fat sour cream, and stir to combine. Return to a simmer, adjust seasonings, and serve hot.
Hearty Minestrone:
In a large saucepan, heat 1 tablespoon extra-virgin olive oil over medium heat. Add 1 chopped small onion, 1 diced carrot, 2 diced celery stalks, 3 minced garlic cloves, 1 teaspoon crumbled dried Italian seasoning blend, and a generous pinch of freshly ground black pepper. Cook, stirring occasionally, until softened, about 7 minutes. Add 3½ cups lower-sodium chicken broth, 4 cups chopped spinach leaves, and 1 cup thawed frozen mixed vegetables, such as cauliflower, green beans, zucchini, and/or broccoli. Bring to a simmer, add ½ cup whole-wheat ditalini or small shell pasta, and cook until vegetables are tender and pasta is al dente. Season with salt and additional pepper to taste. Sprinkle each serving with 1 tablespoon freshly grated Parmesan cheese and serve hot.
Lobster Bisque:
In a large saucepan, heat 2 tablespoons vegetable oil over medium heat. Add 1 small finely chopped onion, 2 diced celery stalks, 1 teaspoon crumbled dried thyme, and a generous pinch of salt and freshly ground black pepper; cook, stirring occasionally, until softened, about 7 minutes. Stir in 2 tablespoons whole-wheat flour; cook, stirring constantly, until lightly browned, about 3 minutes. Stir in 3½ cups lower-sodium chicken broth, ½ cup tomato purée, and ¼ cup dry sherry; bring to a simmer, reduce heat to low, cover, and cook for 10 minutes. Add 1 pound shelled lobster tails, cut into 1-inch pieces; simmer, covered, until lobster is opaque, about 6 minutes. Stir in 1¼ cups 1% milk, 1 chopped plum tomato, 2 tablespoons finely chopped plum tomato, 2 tablespoons finely chopped fresh parsley, 1 teaspoon paprika, and ¼ teaspoon hot pepper sauce; bring to a simmer and serve hot.
Root Vegetable Soup:
Cut ¾ pound turnips, and ½ pound carrots into ½-inch pieces. Place vegetables in a large saucepan and cover with 5 to 6 cups lower-sodium chicken broth. Add ¼ teaspoon crumbled dried thyme and a pinch of salf; bring to a low boil and cook until vegetables are very tender, about 25 minutes. Transfer soup, in batches, to a blender, and purée until smooth. Return to the pan, stir in ¼ cup reduced-fat sour cream, and bring to a simmer just to heat through. Adjust seasonings and serve hot.
Sweet-Carrot-Cumin Soup:
In a large saucepan, heat 1½ tablespoons extra-virgin olive oil over medium heat. Add 1 chopped small onion and 2 thinly sliced garlic cloves; cook, stirring occasionally, until softened, about 7 minutes. Add 1¾ pounds thinly sliced carrots, 2 teaspoons ground cumin, ½ teaspoon red pepper flakes, and ¼ teaspoon salt; stir to coat. Cook, stirring occasionally, for 10 minutes longer. Add 2 cups lower-sodium chicken broth and 1 cup water; bring to a simmer and cook until carrots are tender, 10 to 12 minutes. Transfer soup, in batches, to a blender, and purée until smooth. Return to the pan and bring to a simmer to heat through. Adjust seasonings and serve hot with a teaspoon of reduced-fat sour cream per serving, if desired.
Sweet Potato Soup:
In a large saucepan, heat 1 tablespoon extra-virgin olive oil over medium heat. Add 1 chopped small onion, 2 thinkly sliced garlic cloves, 2 teaspoons grated fresh ginger, 1 teaspoon dried thyme, ¼ teaspoon salt, and a generous pinch of freshly ground black pepper. Cook, stirring occasionally, until softened, about 7 minutes. Meanwhile, piece 2 medium unpeeled sweet potatoes all over with a fork. Cook in a microwave until tender, about 10 minutes. Cool briefly, peel, and add flesh to the pan. Add 1½ cups lower-sodium chicken broth and 1 cup 1% milk. Bring to a simmer, stirring occasionally, then simmer for 5 minutes. Transfer soup, in batches, to a blender, and purée until smooth. Return to the pan and heat through. Adjust seasonings and serve hot.
Sweet Potato Vichyssoise:
Pierce 2 medium unpeeled sweet potatoes all over with a fork. Cook in a microwave until tender, about 10 minutes. Meanwhile, in a large saucepan, heat 1 tablespoon extra-virgin olive oil over medium heat. Add 2 chopped medium leeks, ¼ teaspoon salt, and a generous pinch of freshly ground black pepper; cover and cook until leeks are softened, about 5 minutes. Remove potatoes from microwave, cool briefly, then scrape out the flesh and add to the pan. Add 1 cup lower-sodium chicken broth, bring to a simmer, and cook for 3 minutes. Remove from the heat and let cool briefly. Transfer to a blender and purée for 1 minute. Add 1 cup 1% milk and purée until smooth. Transfer soup to a covered container and refrigerate until chilled. Sprinkle each serving with chopped chives and serve cold.
Turkey Noodle Soup:
In a large saucepan, heat 1 tablespoon extra-virgin olive oil over medium heat. Add 1 chopped small onion, 1 diced carrot, 1 diced celery stalk, 1 teaspoon crumbled dried Italian seasoning blend, and a pinch of cayenne. Cook, stirring occasionally, until softened, about 7 minutes. Add 1 minced garlic clove, stir, and cook 1 minute longer. Add 1 pound diced turkey cutlets and a pinch of salt and freshly ground black pepper; stir to combine. Add 5 cups lower-sodium chicken broth, bring to a simmer, and cook for 5 minutes. Increase heat to bring broth to a low boil, then add 4 ounces spelt or whole-wheat noodles. Cook until noodles are tender, about 5 minutes. Adjust seasonings and serve hot.
