South Beach Diet Recipes

The South Beach Diet: Heart Smart

The South Beach Diet was created for people with cardiovascular conditions. Developed by a cardiologist, this diet allows you to
eat three meals a day as well as snacks and dessert. How does this diet afford you the opportunity to lose weight?

The South Beach diet encompasses a meal plan filled with good carbs. The assumption is that bad carbs, which are associated with a high glycemic index, disables the body to resist insulin, thereby unable to properly dispose of fats and sugars that accumulate in the body.

The South Beach Diet has three levels or phases. The first phase encompasses a two-week regimen which allows you to consume regular meals which include: meat, vegetables, fish, eggs, low fat cheeses and yogurt, as well as your favorite snacks and desserts. The second phase consists of fruits and whole grain foods. The third phase is the point at which you have reach your weight loss goal and you continue maintenance by consuming three meals a day in combination with whole grain and fruits.

The bottom line is that the South Beach Diet combines good eating habits while decreasing bad carbs. Avoiding high fat content meals and processed foods is the method by which this diet claims success.

In addition, the website offers information including: a recipe database, a meal planner, shopping list generator, food guides, list of registered dieticians, a beach buddies program, message boards, a private online journal, a daily newsletter, a calendar tool, and a weight tracker. These weight-loss tools offer you an opportunity to not only stay on track but use the information to help you maintain your diet, ask questions, and seek advice. In addition, there are over a thousand recipes to choose from, the ability to talk with a dietician online as well as live support. There is even an online quiz which determines whether or not the diet is right for you.

While the South Beach diet is not considered to be a low-carb diet, its main function is to change your way of eating by decreasing the intake of bad carbs and increasing the consumption of fruits and vegetables. This is a great diet for people with heart conditions, and is a wonderful and healthy diet regimen as well.

Delicious South Beach Recipes:

FISH KABOBS

Serves 4
Ingredients:

2 tablespoons extra-virgin olive oil
2 tablespoons fresh lime juice
1 tablespoon Dijon mustard
1 pound fresh halibut, scrod, swordfish, salmon, or tuna steak, cut 1″ thick 12 large red onion, cut lengthwise into quarters
12 green bell pepper, cored, seeded, and cut into 4 wedges
12 red bell pepper, cored, seeded, and cut into 4 wedges
4 cherry tomatoes, stemmed

Instructions: Combine the oil, juice, and mustard in an 8″ x 8″ glass baking dish. Stir to blend. Cut the fish into sixteen 1″ cubes. Add in one layer to the marinade. Cover and marinate in the refrigerator for 5 to 10 minutes. Turn the fish cubes to coat evenly and chill 5 minutes longer. Preheat the broiler. Drain the fish cubes, reserving the marinade. Separate the onion layers slightly. Thread the fish and vegetables onto four skewers, alternating fish cubes with onions, peppers, and tomatoes. Brush the kabobs lightly with the reserved marinade. Place the skewers on a broiler pan and broil 4″ from the heat source, about 3 minutes. Turn the kabobs and brush again with the marinade. Broil for 3 to 4 minutes longer or until the fish is no longer translucent and the vegetables are tender-crisp. Serve immediately.

Nutritional Information:
216 calories, 10 total fat (1 g sat), 36 mg cholesterol, 6 g carbohydrate, 25 g protein
1 g fiber, 158 mg sodium

HERBED YOGURT CHEESE

Makes 2 cups
Ingredients:

2 cups yogurt cheese made from nonfat yogurt
2 scallions, trimmed and minced
2 Tbsp. chopped fresh parsley plus leaves for garnish
1 Tbsp. chopped fresh basil or 1/2 tsp. dried
1 clove garlic, minced
1/2 tsp. salt
1/4 tsp. freshly ground black pepper

Instructions: In a medium-sized bowl, blend together yogurt cheese, scallions, parsley,basil, garlic, salt and pepper with a wooden spoon. (The cheese may be prepared ahead and stored, covered, in the refrigerator for up to 2 days). To serve, spread the cheese on crostini and garnish with parsley leaves.

Nutritional Information:
24 calories, 0 g fat mono, 1 mg cholesterol, 3 g carbohydrate, 3 g protein, 66 mg sodium

MEDITERRANEAN GRILLED VEGETABLE SOUP

Makes about 5 cups, serves 6
Ingredients:

2 red bell peppers, cored, seeded and quartered lengthwise
1 yellow bell pepper, cored, seeded and quartered lengthwise 2 small zucchini (1/2 lb. total), trimmed and quartered lengthwise
1 red onion, peeled and cut into 1/2-inch-thick slices
1 tsp. olive oil
3 large vine-ripened tomatoes (1 1/4 lbs.), cored and chopped
1 clove garlic, peeled
1/2 tsp. dried oregano
1/4 cup shredded basil leaves
1 Tbsp. red-wine vinegar salt & freshly ground black pepper to taste

Instructions: Prepare a grill or preheat the broiler. Grill or broil bell peppers, skin-side toward the flame, until the skin is blackened, 5 to 10 minutes. Place in a paper bag and set aside for 15 minutes. Meanwhile, brush zucchini and onion slices with oil and grill or broil until well browned and tender, about 5 minutes. Chop coarsely and set aside. Peel the peppers. Coarsely chop the yellow pepper and set aside with the reserved zucchini and onions. Place the red peppers in a food processor or blender, along with tomatoes, garlic and oregano; puree until smooth. Transfer to a bowl and stir in 1 cup water,
basil, vinegar and the reserved chopped vegetables. Season with salt and pepper. Cover and refrigerate until cool, about 30 minutes. (The soup can be stored, covered, in the refrigerator for up to 2 days.)

Nutritional Information:
56 calories, 1 g fat mono, 0 mg cholesterol, 11 g carbohydrate, 2 g protein, 12 mg sodium

FILLET OF SOLE WITH SPINACH & TOMATOES

4 servings
Ingredients:

12 cups spinach (1 1/4 lbs.), trimmed and washed thoroughly
2 cloves garlic, minced
salt & freshly ground black pepper to taste
1 lb. sole fillets
4 small plum tomatoes, sliced

Instructions: Preheat oven to 400 degrees F. Prepare 4 pieces of parchment paper or aluminum foil for papillotes. Put spinach, with water still clinging to its leaves, into a large pot. Cover; steam the spinach over medium-high heat, stirring occasionally, until just wilted, about 5 minutes. Drain; when cool enough to handle, press out excess liquid. Chop and place in a small bowl. Stir in garlic. Season with salt and pepper.Place one quarter of the spinach mixture in the center of one half of each opened paper heart. Lay a sole fillet over the spinach and arrange tomato slices over the sole. Season with salt and pepper. Seal the packages and place them on a baking sheet. Bake for 10 to 12 minutes, or until the packages are puffed. (You may want to open one package to check that the fish is opaque.) Transfer the packages to individual plates; let each diner open his or her own package.

Nutritional Information:
156 calories, 2 g fat mono, 55 mg cholesterol, 9 g carbohydrate, 27 g protein, 231 mg sodium

MEDITERRANEAN ROASTED FISH

4 servings
Ingredients:

2 tsp. olive oil
1 large onion, thinly sliced
3 Tbsp. dry white or red wine
2 cloves garlic, finely chopped
1 14-oz. can whole tomatoes, drained and coarsely chopped
8 imported black olives, such as Kalamata, pitted and coarsely chopped
1/4 tsp. dried oregano
1/4 tsp. grated orange zest
salt & freshly ground black pepper to taste
1 lb. thick-cut, firm-fleshed fish fillets, such as cod, halibut,
mahi-mahi or monkfish, trimmed of any membrane, cut into 4 portions

Instructions: Preheat oven to 450 degrees. In a large nonstick skillet, heat oil over medium-high heat. Add onions and saute until lightly browned, about 5 minutes. Add wine and garlic; simmer for 30 seconds. Stir in tomatoes, olives, oregano and orange zest. Season with salt and pepper. Arrange fish in a single layer in a shallow baking dish and season with salt and pepper. Spoon the tomato mixture over the fish. Bake for about 15 minutes, or until the fish fillets are opaque in the center.
Nutritional Information:

166 calories, 9 g fat mono, 47 mg cholesterol, 21 g protein, 116 mg sodium

HALIBUT WITH HERBS & CAPERS

4 servings

Prep time: 15 minutes
Start to finish: 25 min

Ingredients:

1/4 cup chopped onion
1/4 cup fresh flat-leaf parsley
1 tablespoon fresh cilantro leaves
2 teaspoons freshly grated lemon zest
1 tablespoon fresh lemon juice
1 tablespoon chopped pitted green olives
2 teaspoons drained capers, rinsed
1 clove garlic, minced
1/8 teaspoon freshly ground pepper
2 tablespoons extra-virgin olive oil
1 pound halibut fillet, cut into 4 portions

Instructions: 1. Place onion, parsley, cilantro, lemon zest, lemon juice, olives, capers, garlic and pepper in a food processor; pulse several times to chop. Add oil and process, scraping down the sides several times, until a pesto-like paste forms. Pat halibut with the herb paste. Cover and refrigerate for 30 minutes.

2. Preheat oven to 450F. Coat a 7-by-11-inch baking dish with cooking spray. Arrange the halibut in the dish and spoon any extra herb mixture on top. Bake, uncovered, until the fish is opaque in the center, 15 to 20 minutes. Serve immediately.

Nutritional Information:

199 calories, 10 total fat (1 g sat), 36 mg cholesterol, 2 g carbohydrate, 24 g protein, 1 g fiber, 125 mg sodium

CHICKEN BRAISED WITH LEMON, FENNEL & BLACK OLIVES

4 servings – Prep time: 30 minutes – Start to finish: 80minutes

Ingredients:

2 teaspoons freshly grated lemon zest, divided
3 tablespoons fresh lemon juice, divided
2 tablespoons extra-virgin olive oil, divided
2 cloves garlic, minced
1 teaspoon dried oregano
1/2 teaspoon sugar
1/4 teaspoon salt
Freshly ground pepper to taste
11/4 pounds boneless, skinless chicken thighs, trimmed and cut into 3 pieces each
1 large fennel bulb
1 large onion
1/2 cup dry white wine
1/2 cup reduced-sodium chicken broth
1/2 cup oil-cured black olives, pitted

Instructions: 1. Whisk 1 teaspoon lemon zest, 2 tablespoons lemon juice,1 tablespoon oil, garlic, oregano, sugar, salt and pepper in a 71/2-by-11-inch (2-quart) glass or ceramic baking dish. Add chicken and toss to coat. Cover and marinate in the refrigerator for at least 30 minutes or for up to 8 hours.

2. Meanwhile, trim stalks from fennel, reserving the lacy greens for garnish. Slice the fennel bulb lengthwise into 1/4-inch-thick slices. Lay slices flat and cut into 1/4-inch-thick slivers. Peel onion, cut in half lengthwise and slice.

3. Preheat oven to 350°F. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium heat. Add fennel and onion; cook, stirring often, until softened and lightly browned, 8 to 10 minutes. (You may need to add a little water to prevent scorching.) Add wine, broth and the remaining 1 tablespoon lemon juice; bring to a simmer, stirring. Cook for 5 minutes, then stir in olives. Spoon this mixture over the chicken. Cover with foil and bake until the chicken is cooked through and thefennel is very tender, 35 to 40 minutes.

4. Finely chop enough of the fennel fronds to make 2 tablespoons. Combinewith the remaining 1 teaspoon lemon zest; sprinkle over the chicken before serving. Ingredient note: Oil-cured olives are cured with salt rather than a brine, then rubbed with olive oil. They can be identified by their wrinkled skin.

CHICKEN CUTLETS WITH HERBS DE PROVENCE & APPLE COMPOTE

6 servings
Ingredients:

2 apples, preferably Braeburn, peeled and thinly sliced
1 tablespoon freshly squeezed lemon juice
1/4 teaspoon ground cinnamon
3 teaspoons olive oil, divided
3 teaspoons unsalted butter, divided
1-1/8 teaspoons herbs de Provence (see “Provencal Herbs,” below), divided
1/2 teaspoon salt, or to taste
1/4 teaspoon freshly ground pepper
1-1/2 pounds boneless, skinless chicken breasts, trimmed
1 cup reduced-sodium chicken broth
1 teaspoon freshly grated lemon zest

Instructions: 1. Toss apple slices with lemon juice and cinnamon in a small bowl. Heat 1 teaspoon oil and 1 teaspoon butter in a medium nonstick skillet over medium-high heat. Add the apples and cook, stirring occasionally, until tender, about 5 minutes. Keep warm.

2. Mix 1 teaspoon herbs de Provence, salt and pepper. Place chicken between sheets of plastic wrap and pound with a meat mallet or the bottom of a small saucepan to a 1/2-inch thickness. Sprinkle the chicken on both sides with the seasoning mixture.

3. Heat 1 teaspoon oil and 1 teaspoon butter in a large skillet over high heat. Add half the chicken and cook until no longer pink in the center, 2 to 3 minutes per side. Remove to a platter and keep warm. Add the remaining 1 teaspoon oil and 1 teaspoon butter to the skillet; heat over high heat. Cook the remaining chicken in the same manner.

4. Add broth, lemon zest, remaining 1/8 teaspoon herbs de Provence and any accumulated juices from the chicken to the skillet. Cook, stirring to scrape up any browned bits from the bottom of the skillet, until slightly reduced, about 3 minutes. Spoon sauce over chicken and serve with the sauted apples.

Provencal Herbs
Herbs de Provence is a mixture of dried herbs commonly used in the south of France. You can find commercial mixtures in specialty stores, but it is easy to make your own. Mix 1 tablespoon each (or equal proportions) dried thyme, dried rosemary, dried oregano, dried marjoram and dried savory in a small jar. If desired, add a pinch of dried lavender and crushed aniseed.

Nutritional Information:

193 calories, 6 total fat (2 g sat), 72 mg cholesterol, 7 g carbohydrate,27 g protein, 1 g fiber, 286 mg sodium

MARINATED FLANK STEAK

Serves 6
Ingredients:

1 small red onion, quartered
13 cup balsamic vinegar
14 cup capers, drained
2 tablespoons chopped fresh oregano
3 cloves garlic, minced
1 12 pounds flank steak
14 teaspoon salt
1/4 teaspoon coarsely ground black pepper

Instructions: Sliver one-quarter of the onion and set aside. Chop the rest of the onion. Mix it in a bowl with the vinegar, capers, oregano, and garlic. Combine 14 cup of this mixture with the slivered onions and set aside. Sprinkle both sides of the steak with the salt and pepper; prick well with a fork. In a large zip-top food-storage bag, combine the steak with the remaining onion mixture. Marinate for 1 hour or overnight. Heat the grill or the broiler, positioning the oven broiler rack so that the meat on the rack in the pan is 4″ from the heat source. Remove the meat from the marinade, and place on the grill overdirect heat or on an oven rack set in the broiler pan. Discard the marinade. Grill or broil for 4 to 5 minutes per side for medium-rare. Let stand for 5 minutes before slicing.

Place the meat on a platter and pour the reserved onion mixture over the steak.

Nutritional Information:

176 calories,9 total fat (4 g sat),50 mg cholesterol, 3 g carbohydrate, 19 g protein, 1 g fiber, 230 mg sodium

SURPRISE SOUTH BEACH MASHED POTATOES

Serves 4
Ingredients:

4 cups cauliflower florets
1 ounce I Can’t Believe It’s Not Butter! spray
1 ounce Land O Lakes Gourmet Fat-Free Half + Half
Pinch salt
Pinch freshly ground black pepper

Instructions:
Steam or microwave the cauliflower until soft. Puree in a food processor, adding the butter spray and the half-and-half to taste. Season with salt and pepper.

Nutritional Information:

81 calories, 6 total fat (2 g sat), 4 mg cholesterol,5 g carbohydrate, 2 g protein, 3 g fiber, 82 mg sodium

MOCHA RICOTTA CREAM

Serves 1
Ingredients:

12 cup part-skim ricotta cheese
12 teaspoon unsweetened cocoa powder
14 teaspoon vanilla extract
1 package sugar substitute
Dash espresso powder
5 mini chocolate chips

Instructions: Mix together the ricotta, cocoa powder, vanilla extract, and sugar substitute in a dessert bowl. Serve chilled with a dusting of espresso powder and sprinkled with the mini chocolate chips.

Nutritional Information:

261 calories, 14 total fat (9 g sat), 42 mg cholesterol, 17 g carbohydrate, 15 g protein, 0 g fiber, 177 mg sodium

CHOCOLATE DIPPED APRICOTS

2 oz bittersweet chocolate
24 dried apricots
1 Tbsp chopped pistachios

Instructions: 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

CHOPPED-DIPPED STRAWBERRIES

2 squares (1 ounce each) semisweet or bittersweet chocolate, chopped
½ tablespoon whipping cream
Dash almond extract
8 strawberries

Instructions: Combine the chocolate and the whipping cream in a glass measuring cup or bowl. Microwave at medium power for 1 minute or until the chocolate melts, stirring after 30 seconds. Stir in the almond extract and cool slightly. Dip each strawberry into the melted chocolate, allowing the excess to drip off. Place on waxed paper-lined baking sheet. Refrigerate or freeze for approximately 15 minutes until the chocolate is set. Serves 2

Nutritional Information:

Per serving: 175 calories, 3 g protein, 24 g carbohydrates, 9 g fat, 6 g saturated fat, 1 mg sodium, 5 mg cholesterol , 4 g fiber.

GREEK SALAD

1 pkg. (10 oz.) salad greens
1/2 cup ripe olives
3 plum tomatoes cut into chunks
1/2 cup thinly sliced red onion
1/2 medium cucumber, peeled, cut into chunks
2/3 cup Greek dressing
1 pkg. (4 oz.) crumbled feta cheese

Instructions: Toss greens, olives, tomatoes, onion, and cucumber into large bowl. Drizzle with dressing. Sprinkle with cheese. Makes 6 servings.

Greek Dressing:

1/2 cup virgin olive oil
1/4 cup fresh lemon juice (1 lemon squeezed)
1 glove garlic, minced
1 tsp. dried oregano leaves
1/4 tsp. pepper
1/2 tsp. salt to taste

Mix oil, juice, garlic and seasonings

DRUNKEN SHRIMP

16 large shrimp
2 cloves garlic, minced
1/2 cup olive oil
1 large onion, peeled and sliced
salt and pepper to taste
Juice of 1/2 lemon
1 lemon, seeded and thinly sliced
1/2 cup dry white wine

Instructions: Peel and devein shrimp, leaving the tails on. In a large skillet saute the garlic in the olive oil for 2 minutes. Add the sliced onion and salt and pepper. Saute until the onions become transparent. Add shrimp and saute for 2 minutes, or until shrimp turn pink. Add lemon juice, the lemon slices, and white wine, and cook for another 2 minutes. Remove from skillet and let cool to room temperature.

GARBANZO CROCKPOT DINNER

8 servings

1 lb dried Garbanzo beans, rinsed
3 cups low-sodium chicken broth or bouillon
3 cups water
3/4 lb lean pork, cut into 1/2 inch cubes
3 oz prosciutto, chopped
1 onion, chopped
1 garlic clove, crushed
1 yellow or green bell pepper, seeded and chopped
2 teaspoons chopped fresh basil
1/2 teaspoon salt
1/8 teaspoon pepper
1 cup torn fresh spinach

Instructions: In 3-1/2 quart slow cooker, combine all ingredients. Cover and cook on low 10 to 11 hours, until beans are tender.

STEAK SALAD

Makes 4 servings

1 3/4 pounds beef sirloin steak
1/3 cup olive oil
3 tablespoons red wine vinegar
2 tablespoons lemon juice
2 cloves garlic, minced
1/2 teaspoon salt
1/8 teaspoon ground black pepper
1 teaspoon Worcestershire sauce
3/4 cup crumbled blue cheese
8 cups romaine lettuce – rinsed, dried, and torn into bite-size pieces
2 tomatoes, sliced
1 small green bell pepper, sliced
1/2 cup sliced red onion
1/4 cup sliced pimento-stuffed green olives

Instructions: 1 Preheat grill for high heat.

2 Lightly oil grate. Place steak on grill and cook for 3 to 5 minutes per side or until desired doneness is reached. Remove from heat and let sit until cool enough to handle. Slice steak into bite size pieces.

3 In a small bowl, whisk together the olive oil, vinegar, lemon juice, garlic, salt, pepper and Worcestershire sauce. Mix in the cheese. Cover and place dressing in refrigerator.

4 Arrange the lettuce, tomato, pepper, onion and olives on salad plates. Top with steak and drizzle with dressing.

CHICKEN NUGGETS

2 cups bite size shredded wheat (100% whole wheat only) crushed to one cup
1/2 cup grates parm. cheese
1/2 tsp. seasoned salt
1/4 tsp paprika
1/8 tsp garlic powder (more if you like!)
1/2 cup lowfat mayo
2 tsp. prepared mustard
1 lb boneless skinkless breast of chicken cut into 3/4 inch strips

Instructions:

Preheat oven to 400
Combine cereal, cheese, salt, paprika and garlic powder
In separate bowl, combine mayo and mustard
dredge chicken in mayo mix then roll in dry mix
Bake on Pam-sprayed cookie sheet 12 to 15 minutes until no longer pink inside

This recipe also calls for 1 tbsp honey to mix in with the mayo mix but I simply omit it. Others could use stevia or whatever… I don’t know. You get the idea, though! these shredded wheat babies make a great alternative to whole wheat flour for something like this!

ARTICHOKES WITH YOGURT MUSTARD

1/2 lemon
6 cups water
4 sprigs fresh parsley
1 bay leaf
5 whole black peppercorns
1 teaspoon dried thyme
2 large artichokes

Yogurt Mustard:

1/2 cup plain nonfat yogurt
1 teaspoon Dijon-style mustard
1/8 teaspoon lemon pepper
1 teaspoon red wine vinegar
2 TB minced shallot (1 small shallot)

Instructions: Put the lemon, water, parsley, bay leaf, peppercorns, and thyme in a large pot; bring to boil over high heat. While the water is boiling, prepare the artichokes.

Slice 1/4 inch off top of each. Cut the stems off each artichoke, flush with the base, and clip the sharp point at the tip of each leaf with scissors.

Put the artichokes into the boiling water, cover and cook until leaves can be pulled from the stem easily, 40-50 minutes.

Combine all yogurt-mustard ingredients in a blender and mix at high speed until smooth. Transfer dressing to small serving bowl and place in center of large platter. When artichokes are done, slice in half vertically and remove the fuzzy inner chokes.

Arrange the artichoke halves cut side down around the yogurt mustard on the platter.

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