The South Beach Diet Supercharged: Faster Weight Loss and Better Health for Life (35 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
Prep time: 10 minutes • Cook time: 5 minutes
This superquick dinner entrée is great anytime of the year. For a change of pace, try cilantro, oregano, basil, or thyme instead of parsley. Serve the seafood over wilted greens or toss with brown or wild rice.
¾ pound sea scallops¾ pound large shrimp, peeled and deveined3 garlic cloves, minced
Salt
Freshly ground black pepper1 tablespoon extra-virgin olive oil2 teaspoons fresh lemon juice2 teaspoons finely grated lemon zest1 tablespoon freshly chopped parsley
In a large bowl, combine scallops, shrimp, garlic, and a pinch of salt and pepper; toss until seafood is well coated.
In a large skillet, heat oil over medium-high heat. Add seafood mixture and cook, stirring frequently, until shrimp turn pink and scallops are just cooked through, 3 to 4 minutes. Transfer to a large serving bowl, add lemon juice and zest, and stir well. Sprinkle with parsley and serve warm.
Makes 4 servings
Nutrition at a Glance
Per serving:
195 calories, 6 g fat, 1 g saturated fat, 30 g protein, 4 g carbohydrate, 0 g fiber, 326 mg sodium
This recipe can also be prepared for Phase 1 meals
.
Onion, and Snow Peas
Prep time: 20 minutes • Cook time: 20 minutes
The combination of bell pepper, onion, and peas brings a delicious sweetness to this Chinese-style dish. A red or yellow bell pepper can be used in place of the green.
1½ pounds top round steak (about ¾ inch thick), well trimmed
Salt
Freshly ground black pepper1 teaspoon extra-virgin olive oil1 large green bell pepper, thinly sliced1 medium onion, thinly sliced1 garlic clove, minced6 ounces snow peas, strings removed, thinly sliced2 tablespoons water1 tablespoon low-sodium soy sauce
Season steak with salt and black pepper. Lightly coat a large nonstick skillet with cooking spray and heat over medium-high heat. Add steak and cook for 4 minutes per side for medium-rare; remove from heat. Transfer steak to a cutting board and let sit for 5 minutes before slicing.
Meanwhile, in the same pan, heat oil over medium-high heat. Add bell pepper, onion, and garlic; cook, stirring constantly, 5 minutes. Add peas and water. Cover the pan and cook, stirring occasionally, until vegetables are softened, about 5 minutes. Uncover, add soy sauce, and cook 30 seconds longer. Add sliced steak to pan and toss briefly, just to heat through. Serve warm.
Makes 4 servings
Nutrition at a Glance
Per serving:
333 calories, 15 g fat, 6 g saturated fat, 40 g protein, 8 g carbohydrate, 2 g fiber, 312 mg sodium
This recipe can also be prepared for Phase 1 meals
.
with Creamy Peppercorn Sauce
Prep time: 10 minutes • Cook time: 10 minutes
Freshly cracked black peppercorns serve double duty in this satisfying entrée: First, they’re rubbed into the meat for flavor. Then the peppercorns left in the pan after cooking the steaks give body and kick to the sauce. If you don’t have a spice grinder or an extra coffee grinder for grinding spices, purchase cracked peppercorns or set your pepper grinder to the coarsest setting. Chicken or vegetable broth can be used in place of beef broth.
2 teaspoons whole black peppercorns4 (6-ounce) beef tenderloin beef broth steaks (about 1 inch thick), well trimmed1 garlic clove, cut in half lengthwise
Salt2 tablespoons lower-sodium beef broth¼ cup reduced-fat sour cream
In a spice grinder, coarsely grind peppercorns. Rub steaks on both sides with cut side of garlic, then coat with pepper on both sides, pressing to adhere, and season lightly with salt. Discard the garlic.
Lightly coat a large heavy or cast-iron skillet with cooking spray and heat over medium-high heat. Add steaks and sear on both sides, about 1 minute per side. Continue to cook to desired doneness, about 3 minutes per side for medium-rare. Transfer to a cutting board and let rest for 5 minutes.
While steak is resting, return the pan to medium heat, add broth, and stir with a wooden spoon to scrape up any browned bits clinging to the pan. Stir in sour cream and remove the pan from the heat. Serve steaks warm with sauce drizzled on top.
Makes 4 servings
Nutrition at a Glance
Per serving:
284 calories, 13 g fat, 5 g saturated fat, 38 g protein, 2 g carbohydrate, 0 g fiber, 188 mg sodium
This recipe can also be prepared for Phase 1 meals
.
SOUTH BEACH DIET WRAPS
O
nce you’re on Phase 2 or 3, you can enjoy a protein-and veggie-filled wrap made with a whole-wheat tortilla. Have one for lunch or for a midmorning or midafternoon snack, and account for the good carbs as you think about what other carbs you’ll be eating that day. The Scrambled New York Breakfast Wrap is a great option instead of cereal or an omelet for breakfast.
Greek Veggie Wrap:
Combine 6 cups chopped romaine lettuce, 1 cup halved cherry tomatoes, ½ cup crumbled reduced-fat feta cheese, 1 thinly sliced small red onion, ¼ cup pitted and roughly chopped kalamata olives, 1 tablespoon extra-virgin olive oil, 1 tablespoon red wine vinegar, and salt and freshly ground black pepper to taste. Divide mixture among 4 (6-inch) whole-wheat tortillas. Roll up burrito-style and serve.
Pizza Wrap:
Lay 4 (6-inch) whole-wheat tortillas on a work surface. Spread each with 2 tablespoons pizza sauce or tomato sauce. Place 1 part-skim mozzarella stick in the center. Roll up burrito-style and heat in a microwave until cheese melts, 30 seconds to 1 minute. Serve warm.
Pressed Cuban Wrap:
Lay 4 (6-inch) whole-wheat tortillas on a work surface. Spread each with 1 tablespoon low-fat mayonnaise and 1 tablespoon stone-ground mustard. Top each with one-quarter of a thinly sliced large dill pickle, 2 slices ham, and 2 slices reduced-fat Swiss cheese. Roll up burrito-style and press with the palm of your hand to flatten. Lightly coat a grill pan with cooking spray and heat over medium-high heat. Place 1 wrap on the pan and press with the back of a large spatula until bottom is golden, 1 to 2 minutes. Turn and cook on the other side until golden. Cook remaining wraps and serve warm.
Reuben Wrap:
Lay 4 (6-inch) whole-wheat tortillas on a work surface. Spread each with 1½ tablespoons Thousand Island Dressing (
“Recipes for Phase 1 Meal Plans” Section
) and 1 tablespoon stone-ground mustard. Top each with 2 slices lean pastrami,
1
/
3
cup sauerkraut, and 1 slice reduced-fat Swiss cheese. Sprinkle with rye seeds, if desired. Roll up burrito-style and serve.
Scrambled New York Breakfast Wrap:
In a large nonstick skillet, heat 1 tablespoon extra-virgin olive oil over medium heat. Add 1 thinly sliced medium onion and a pinch of salt and freshly ground black pepper; cook, stirring occasionally, until just softened, about 5 minutes. Add 6 lightly beaten large eggs and allow to set for about 10 seconds. Sprinkle with 2 ounces diced smoked salmon and 2 ounces reduced-fat cream cheese (cut into small pieces). Scramble with eggs just until cheese melts, about 1 minute. Divide scramble among 4 (6-inch) whole-wheat tortillas. Roll up burrito-style and serve hot.
Smoked Turkey and Asparagus Wrap:
Lay 4 (6-inch) whole-wheat tortillas on a work surface. Spread each with 1½ tablespoons low-fat mayonnaise and 1 tablespoon stone-ground mustard. Top each with 2 slices smoked turkey breast, 2 cooked asparagus spears, and 2 thin slices tomato. Season lightly with salt and freshly ground black pepper. Roll up burrito-style and serve.
Southwestern Steak Wrap:
Rub 1 (8-ounce) flank steak with Southwest spice mix and grill or broil to medium-rare. Transfer to a cutting board, let rest for 5 minutes, then thinly slice. Lay 4 (6-inch) whole-wheat tortillas on a work surface. Spread each with 1 tablespoon low-fat mayonnaise and sprinkle with 2 tablespoons chopped roasted red peppers (from a jar). Top each with one-quarter of the steak slices and 1 cup chopped romaine lettuce. Roll up burrito-style and serve.
Spicy Niçoise Wrap:
Combine 3 cups chopped red-leaf lettuce, 2 (6-ounce) cans drained and flaked water-packed chunk light tuna, 2 peeled and chopped hard-boiled eggs, 1 chopped large tomato, ¼ cup pitted and chopped Niçoise olives, 1 tablespoon extra-virgin olive oil, 1 tablespoon red wine vinegar, and 2 teaspoons hot pepper sauce. Divide among 4 (6-inch) whole-wheat tortillas. Roll up burrito-style and serve.
Prep time: 20 minutes • Cook time: 35 minutes
Since boneless leg of lamb is a tender cut, it can be cooked much more quickly than typical lamb stew meat. Celeriac, also called celery root, makes a hearty addition here.
3 teaspoons extra-virgin olive oil1½ pounds boneless leg of lamb, trimmed and cut into ½-inch pieces¼ teaspoon salt1
/
8
teaspoon freshly ground black pepper2 medium carrots, cut into ½-inch dice1 medium celeriac, peeled and cut into ½-inch dice (about 3 cups)1 medium onion, chopped4 garlic cloves, smashed and peeled2 teaspoons dried rosemary, crumbled1 tablespoon tomato paste1
/
3
cup dry red wine1 (28-ounce) can whole peeled tomatoes, with juices
In a large saucepan, heat 1 teaspoon of the oil over medium-high heat. Add lamb and sprinkle with salt and pepper. Cook, stirring occasionally, 6 minutes, or until lamb is lightly browned on the outside and slightly pink on the inside. Using a slotted spoon, transfer lamb to a plate.
Add remaining 2 teaspoons oil to the pan and heat over medium-high heat. Add carrots, celeriac, onion, garlic, rosemary, and a pinch of salt and pepper. Cook, stirring frequently, until vegetables start to brown, about 5 minutes. Add tomato paste and cook, stirring, 1 minute longer. Add wine and cook 1 minute longer. Add tomatoes and their juices, breaking up tomatoes with a wooden spoon. Bring to a simmer, reduce heat to medium-low, and cook until vegetables are tender and flavors blended, about 20 minutes. Return lamb and any juices to the pan and cook just to heat through. Serve warm.
Makes 4 servings
Nutrition at a Glance
Per serving:
398 calories, 13 g fat, 4 g saturated fat, 39 g protein, 28 g carbohydrate, 6 g fiber, 568 mg sodium
Prep time: 10 minutes • Cook time: 25 minutes
Two kinds of beans means double the fiber in this wholesome beef chili. We chose black beans and pintos, but you can use cannellini or favas, or whatever types you like best.
1 tablespoon extra-virgin olive oil1 pound extra-lean ground beef2 tablespoons chili powder¼ teaspoon cayenne1 large green bell pepper, diced1 medium onion, chopped4 garlic cloves, minced2 teaspoons dried oregano1 tablespoon tomato paste2 (14.5-ounce) cans no-salt-added diced tomatoes, with juices1 (15-ounce) can black beans, rinsed and drained1 (15-ounce) can pinto beans, rinsed and drained1 (8-ounce) can no-salt-added tomato sauce
In a large saucepan, heat oil over medium-high heat. Add beef, 1 tablespoon of the chili powder, and cayenne. Cook, stirring to break up meat, about 5 minutes, or until browned. Using a slotted spoon, transfer meat to a plate.
Add pepper, onion, garlic, oregano, and remaining 1 tablespoon chili powder to the same saucepan; cook over medium heat, stirring occasionally, until onion begins to soften, about 3 minutes. Stir in tomato paste, then add diced tomatoes and their juices, black beans, pinto beans, and tomato sauce. Cover and simmer for 10 minutes, stirring occasionally. Uncover, add cooked beef, and cook over medium heat until chili thickens, about 5 minutes. Serve warm.
Makes 4 (generous 1½-cup) servings
Nutrition at a Glance
Per serving:
406 calories, 11 g fat, 3 g saturated fat, 35 g protein, 38 g carbohydrate, 12 g fiber, 639 mg sodium
This recipe can also be prepared for Phase 1 meals.
