A few recipes for South Beach Phase 1:
Egg Muffins (from here)
(Makes 12 muffins, recipe created by Kalyn with inspiration from The South Beach Diet book.
15 eggs (for silicone muffin pans, use 12 eggs for metal muffin tins or individual silicone cups. You can use less egg yolks and more egg white if you prefer.)
1-2 tsp. Spike Seasoning–I found this at Schnucks in Champaign
1-2 cups grated low fat cheese (I like sharp cheddar or a blend of cheddar/Jack cheese, use less cheese if using meat)
Optional, but highly recommended, 3 green onions diced small.
Optional: chopped veggies such as blanched broccoli, red pepper, zucchini, mushrooms, etc. (Using veggies will reduce the fat content)
Optional: diced Canadian bacon, lean ham, or crumbled cooked turkey sausage
Preheat oven to 375 F. Use regular or silicone muffin pan, 12 muffin size. If using silicone pan, spray with nonstick spray. If using regular muffin pan, put two paper liners into each slot, then spray liner with nonstick spray.
In the bottom of the muffin cups layer diced meat, if using, vegetables, if using, cheese and green onions. You want the muffin cups to be about 2/3 full, with just enough room to pour a little egg around the other ingredients. Break eggs into large measuring bowl with pour spout, add Spike, and beat well. (I used to add a bit of half and half or milk, but lately I like the way they turn out without it.) Pour egg into each muffin cup until it is 3/4 full. I like to stir slightly with a fork. Bake 25-35 minutes until muffins have risen and are slightly browned and set.
Sloppy joe stir-fry slaw (from here )
- 8 ounces raw lean ground turkey
- One 12-ounce bag (about 4 cups) dry broccoli cole slaw
- 1 cup Hunt Manwich Original Sloppy Joe Sauce
- Spices: salt, black pepper
Bring a skillet sprayed with nonstick spray to medium-high heat on the stove. Add turkey and season with 1/8 teaspoon salt and 1/8 teaspoon pepper. Cook and crumble until browned and fully cooked, about 8 minutes.
Add slaw and sauce to the skillet and mix well. Stirring occasionally, continue to cook until sauce is hot and slaw has softened, about 6 minutes.
Serve and enjoy!
Ranch Green Beans
1 bag frozen french cut green beans
1/2 pouch of dry Hidden Valley Ranch dressing
Add 2-3 T of water to green beans in skillet. Heat over medium heat for 10 mins. Add Hidden Valley Ranch seasoning mix, stir. I sometimes add chopped fresh mushrooms and cook with the green beans.
Roasted Cauliflower(from here)
“Tender roasted cauliflower tossed in olive oil and garlic is topped with Parmesan and cheese and broiled until golden brown. “
2 tablespoons minced garlic
3 tablespoons olive oil
1 large head cauliflower, separated into
1/3 cup grated Parmesan cheese
salt and black pepper to taste
1 tablespoon chopped fresh parsley
||Preheat the oven to 450 degrees F (220 degrees C). Grease a large casserole dish.
||Place the olive oil and garlic in a large resealable bag. Add cauliflower, and shake to mix. Pour into the prepared casserole dish, and season with salt and pepper to taste.
||Bake for 25 minutes, stirring halfway through. Top with Parmesan cheese and parsley, and broil for 3 to 5 minutes, until golden brown
Chicken Divan (from here)
4 boneless, skinless chicken breasts
1 C. mayonaise
8 oz. l/f or f/f sour cream
1 t. curry powder (I like to add more to taste)
1/4 C. chicken broth
1 large package of frozen broccoli cuts
1 C. l/f shredded cheddar cheese
Preheat oven to 350.
In a large pot, boil the chicken until mostly cooked (approximately 15-20 minutes). While the chicken is boiling, boil the broccoli in water for approximately 10 minutes (this will make the broccoli more mushy in the casserole dish which makes it taste better to me). Drain the broccoli in a strainer. Mix the mayo, sour cream, curry powder, chicken broth and cheese in a medium size bowl. In a 9×13 inch glass casserole dish, layer the broccoli, then the chicken on top. Pour the cheese mixture over the top of the chicken. You can add a little more cheese to the top if desired. Bake for 30 minutes.
Easy Salsa Baked Chicken (from here)
4 medium sized chicken breast
1 tsp taco seasoning
1/4 cup salsa
1/4 cup shredded, lowfat cheddar cheese
Preheat oven to 375 degrees.
Place chicken in a lightly sprayed baking dish. Sprinkle taco seasoning on both sides of chicken breast and spoon the salsa evenly over all.
Bake at 375 for 25-35 minutes or until chicken is tender and juicy and its juices run clear.
Sprinkle evenly with cheese and bake an additional 3-5 minutes.