The South Beach Gourmet

Recipes for the South Beach Diet

Tuesday, August 22, 2006

Radish Hash Browns, P1

I never thought it was possible to replace potato hash browns, but these come pretty darn close - and they are P1 friendly! And they are VEGETABLES! The trick is to peel the radishes to get rid of the spicy taste!

-1 lb radishes, peeled and shredded (food processor could shred these, or hand shredded)
-Toss hash brown with lots of seasoning of choice - I used cumin, pepper, salt, red onions and garlic powder here, but also works well with cajun or italian seasoning, sauteed diced peppers, shredded zucchini, etc.
-heat 1 tsp olive over medium-high heat, then saute hash brown mixture. If pan is too hot and radishes start to brown too quickly, add a few tablespoons of water and lower heat slightly.

When finished, should be soft. Serve with eggs, turkey/veggie sausage, or whatever you like... Enjoy!

*Note - I have never tried making radish "latkes", but I imagine it's possible by combining with egg and some WW bread crumbs or flour (P2).

Saturday, August 19, 2006

Whole Wheat Chocolate Chip Cookies, P2

My family LOVED these! Makes about 40 cookies.

1/2 cup granulated Splenda
1/2 c. brown sugar substitute (I use 2 T. sugar-free maple syrup + 1/2 c splenda)
1/2 pkg sugar-free vanilla pudding mix
1/4 c. Crisco no trans-fat
1/2 c. 50% reduced fat butter or Olive Oil Spread (I don't recommend Smart Balance here), softened

1/4 c unsweetened apple sauce
1 teaspoon vanilla
1 egg or eggbeater equivalent
2 cups whole wheat flour (I use WW pastry flour for lighter taste)
1 teaspoon baking soda
1/2 teaspoon salt
1 c. semi-sweet mini choc chips
1/4 scant c. walnuts, chopped

1 . Heat oven to 350ºF.
2 . Mix sugar substitutes, pudding mix, Cricso, butter, apple sauce, vanilla and egg in large bowl. Stir in flour, baking soda and salt (dough will be stiff). Stir in chocolate chips & walnuts.
3. Roll dough into balls, flatten with thumb (about a tablespoonful per cookie) and drop about 2 inches apart onto ungreased cookie sheet.
3 . Bake 10-12 minutes or until light brown (centers will be soft). Cool slightly; remove from cookie sheet. Cool on wire rack.

Tuesday, August 01, 2006

Irish Soda Bread, P2

1.75 c. white WW flour
1 1/2 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt
1/3 to 1/2 c. splenda + 1 T SF maple syrup (to make brown sugar substitute) [depends on sweetness preference]
3 T. chilled SB-friendly butter margarine, cut in slices [I use Smartbalance light or 1/2 fat butter]
1/3 c. dried unsweetened cherries or diced dried apples or dried apricots, tossed & nuked for 30 sec. with 1 teas. splenda, then coated with 1 teas. white WW flour [if you are not particularly strict, use raisins]
2 T caraway seeds
2/3 c. LF or FF buttermilk (to make buttermilk, see below)
1 egg

Preheat oven to 375 degrees.

In bowl stir together flour, baking powder, baking soda, salt and splenda. Put margarine slices on top of flour mixture. Using a pastry blender or sharp knife, "cut in" margarine until mixture is crumbly. Add cherries and caraway seeds to mixture. Measure 2/3 cup buttermilk. Add egg to buttermilk; beat together. Slowly add liquid to dry ingredients, stirring all the while. Stir well. [if mixture is too liquidy, add 1 teas of WW flour at a time until dough firms up]

Using hands, knead the dough in the mixing bowl. Place in a greased round pan (or form into a rectangle and place in a greased loaf pan). Press down gently on dough so it will fill the pan.

Use sharp knife to cut a cross over the top of the bread (supposed to prevent cracking). Coat the top of the loaf with 1 tablespoon milk for color and shine (may also use egg white). Bake 35 to 40 minutes. Makes 10-12 slices.

To make buttermilk: Place 1 teas. white vinegar in a measuring cup. Add enough milk for 2/3 cup. Stir. Let stand 10 minutes or until thickened.

Saturday, July 29, 2006

Rice Pudding, P2

1/2 c egg substitute
2 c nonfat milk, plus 3 T (divided)
1/2 c Splenda
scant 2 T raisins [not typically allowed on P2, so you can replace with dried apricots]
1/4 c dried apricots, chopped into tiny pieces
1.5 cooked white basmati rice
1 tsp vanilla extract
1/2 tsp salt
1 tsp cinammon
1 tsp nutmeg

Preheat oven to 325. Mix all together but cinammon and nutmeg and 3 T milk. Pour into greased 9x9 glass dish. Bake 20 minutes, sprinkle mixture of cinammon and nutmeg over dish, bake again for 25 minutes. Remove, serve warm or hot, pouring 3 T milk over servings.

Chicken, Squash and Saffron Rice, P2

From Eating Well Magazine. A tasty, light, summery dish that lets the natural flavor shine through.

[For P1 meal, omit rice]

2.5 c water
1 tsp salt, divided
1/2 tsp saffron threads
1 cup long-grain brown rice
1 T olive oil
3 medium yellow squash, quartered lengthwise and sliced in 1/4" pieces
3/4 lb chicken in 1" cubes OR 1 lb shrimp, peeled & deveined
1/3 c tightly packed fresh mint leaves, chopped finely
2 T fresh lemon juice
Freshly ground black pepper to taste

1) Bring water, 1/2 tsp salt and saffron to boil. Add rice, bring to boil then reduce heat to low and let simmer until cooked, 40-45 min. Fluff with fork, remove from heat.
2) Meanwhile, saute chicken over high heat with oil, 5-7 minutes until no longer pink. Reduce heat to medium, add squash and saute 5 minutes, until soft but not browned. Add mint, stor for 30 seconds. Add lemon juice and remove from heat.

Serve over rice.

Non-SB Treat! Brioche

I can't give away a recipe... it's a family secret. But doesn't Mom's brioche look darn good? I'm thinking about making this South Beach friendly. Stay tuned....

Thursday, July 27, 2006

Spinach Curry with Cheese, P1 (Palak Paneer)

A South Asian classic -

Spinach curry sauce
Mix together
-frozen chopped spinach, thawed
-1 jar tomato sauce
-1 can tomato paste
-2 tsp curry powder
-dash ground pepper
-2 T minced garlic
-1/2 cup water
-salt to taste
-1 T olive oil

-1 lb chicken, chopped into 1 inch cubes
-1 small onion, sliced thin
-2 T plain fat-free yogurt
-1 oz reduced fat cheese stick, sliced into several pieces
-1/2 c chickpeas (optional)
-1/2 c basmati rice, prepared per instructions [this will make it P2]

Prepare sauce.

In skillet, saute onions in 1/4 c water. Saute chicken until no longer pink. Cover with sauce, reduce heat to low-medium. Cover skillet, let simmer 10-15 minutes, until water evaporates from sauce. Turn off heat, add yogurt and cheese. Stir.

Serve with rice [for P2]

Wednesday, July 26, 2006

Burger & Fries, P2

Even though I love to cook, some nights I like to have a simple meal!

1 veggie burger (I love Morningstar Garden Vegetable)
1 sweet potato, cut into slices, coated with 1 tsp olive oil
green, red and yellow peppers, sliced

Roast sweet potatoes in over at 400 for 30 minutes. Prepare veggie burger as indicated. Roast peppers or eat raw. A very filling meal for under 350 calories and 5 g fat!!

Mushroom Pepper Crustless Quiche, P1

1 egg
1/2 c. eggbeaters
1/2 c. mushrooms, sliced
1.5 c. peppers, sliced
1/2 onion, sliced (I like red onion)
2 tsp. minced garlic
1/2 c. light ricotta cheese
pepper, salt
1/4 c. shredded low-fat mozarella

Mix all together, pour into sprayed small casserole dish. Bake at 350 for 45 minutes.

Monday, July 24, 2006

Spiced Moroccan Soup, P1

Taken from South Beach Diet Forums:

Spiced Moroccan soup

2 tsp cup extra-virgin olive oil, plus more for garnish
1 large onion, medium diced (I used scallions)
2 T minced garlic
1 teaspoon ground cinnamon
1 teaspoon ground cumin
1/8 teaspoon cayenne pepper or red pepper flakes
1 heaping teaspoon sweet paprika
2-3 plum tomatoes, chopped, or 1 (14.5-ounce) can diced tomatoes, drained
2 (15-ounce) cans chickpeas, drained and rinsed well
1 quart vegetable broth or reduced-sodium chicken broth
1 teaspoon Splenda
Kosher salt
Freshly ground black pepper
1 (5-ounce) package pre-washed baby spinach

Heat olive oil in a large pot over medium-high heat. Add onion and garlic and saute until the onions begin to turn translucent; lower heat if browning starts to occur. Add spices and saute a minute or so. Add tomatoes, chickpeas, broth, and Splenda. Season with a couple pinches of salt and 10 grinds fresh pepper. Stir well. Chickpeas should be just covered with liquid. If level is shy, add some water so the chickpeas are just covered.
Bring to a simmer, then lower heat to low and gently simmer for 45 minutes.
Remove soup from heat. Use a potato masher to mash up some of the chickpeas right in the pot. Stir in the spinach and let heat through until wilted, just a couple minutes.
Season again, to taste, with salt and pepper.

Serve soup, drizzled lightly with extra-virgin olive oil, if desired.

Cherry Chicken Lettuce Wraps, P2

Modified from
2 tablespoons canola oil
1 tablespoon minced fresh ginger root
1 1/4 pounds skinless, boneless chicken breast halves, cut into bite size pieces
2 tablespoons rice vinegar
2 tablespoons lite soy sauce 1 tsp Splenda
1 tablespoon agave nectar
1 pound dark sweet cherries, pitted and halved
1 1/2 cups shredded carrots
1/2 cup chopped green onion
1/4 cup toasted and sliced almonds (optional)
12 leaves of lettuce

DIRECTIONS: Heat 1 tablespoon oil in a large skillet over medium high heat. Add ginger and chicken and saute until cooked through, about 7 to 10 minutes. Set aside.
In a large bowl, whisk together remaining 1 tablespoon oil, vinegar, teriyaki sauce and nectar until mixed together. Add chicken mixture, cherries, carrot, green onion and almonds; toss together. To Serve: Spoon 1/12 of the chicken/cherry mixture onto the center of each lettuce leaf; roll up leaf around filling and serve.