South Beach Diet Recipes

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South Beach Diet Recipes: Phase 1

• 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 pieces1 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

• 2. Lemon Peel Ricotta Crème
  ½ c part-skim ricotta cheese
  ¼ tsp grated lemon peel¼ 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

South Beach Diet Recipes: Phase 2

• 1. 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 mix1½ 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

• 2. 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 oregano¼ 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. Dicard 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

South Beach Diet Recipes – Phase 3

• 1. 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

• 2. 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

The South Beach Diet Quick and Easy Cookbook; 200 Delicious Recipes Ready in 30 Minutes or Less Dr. Agatston delivers with 200 brand-new recipes that use 10 or fewer ingredients and require 30 minutes or less of cooking time. The cookbook offers a diverse range of healthy, easy dishes in all categories, including 25 all-new chef recipes from Miami-ara restaurants. Published by Rodale.

The South Beach Diet With Dr. Agatston’s plan, you shed pounds fast — right from the waistline and belly. His scientifically proven program offers immediate results, helping dieters shed 10, 20, 30 pounds while radically changing their blood chemistry, reversing diabetes, and lowering high cholesterol. Published by Rodale.

South Beach Diet Supercharged video with Dr. A. Agatston – To help the people lose weight faster

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South Beach Diet Recipes Helpful Sites:

• South Beach Diet: South Beach Recipes & more from Prevention.com
  South Beach Diet recipes, South Beach Diet foods, success stories, South Beach Diet basics, and more from weight loss and diet experts at Prevention
  www.prevention.com
• South Beach Diet® Phase 1 Recipes – South Beach Diet®
  Phase 1 recipes from South Beach Diet®. … Eat Great, Lose Weight! The South Beach Diet® is a delicious, clinically proven plan that fits easily into your lifestyle.
  allrecipes.com/Recipes/Trusted-Brands-Recipes-and-Tips/South-Beach-Diet/Phase-1-Recipes
• South Beach Diet Recipes – Breakfast – Lunch – Dinner – Snacks …
  Check out these tasty recipes for dishes on The South Beach Diet.
  weightloss.about.com/od/southbeachdietrecipes/

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