1 (8-ounce) can tomato sauce
¾ cup water
In a medium saucepan, heat oil over medium heat. Add onion, celery, garlic, basil, oregano, and pepper flakes; cook, stirring occasionally, 5 minutes. Add mushrooms and squash; cook, stirring occasionally, 5 minutes longer. Stir in beans, diced tomatoes and their juices, tomato sauce, and water; bring to a simmer and cook briefly just to heat through. Serve warm.
Makes 4 (1½-cup) servings
Nutrition at a Glance
Per serving: 146 calories, 4 g fat, 0.5 g saturated fat, 6 g protein, 22 g carbohydrate, 6 g fiber, 594 mg sodium
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EASY SOUTH BEACH DIET SOUPS FOR PHASE 1—OR ANY PHASE
Enjoying a bowl of soup is a great way to fill up at the start of a Phase 1 meal. Or, if you prefer, you can prepare a higher-protein soup like the Fish Chowder, opposite, as the main course. If you’re on Phase 2 or 3, you can have these soups or those on “Recipes for Phase 2 Meal Plans” Section.
Black Bean Soup: In a medium saucepan, heat 1 tablespoon extra-virgin olive oil over medium heat. Add 4 thinly sliced scallions, 1 thinly sliced celery stalk, 4 minced garlic cloves, 2 teaspoons ground cumin, 1/8 teaspoon cayenne, and a pinch of salt and freshly ground black pepper. Cook, stirring occasionally, until vegetables soften. Add 2 (15-ounce) cans black beans and their liquid, 1 (15-ounce) can diced tomatoes with juices, and 1½ cups lower-sodium chicken broth. Bring to a simmer and cook for 10 minutes. Transfer 2 cups soup to a blender and process until smooth. Return soup to the pan and stir to combine. Return to a simmer and cook for 10 minutes longer. Season with 1 tablespoon fresh lime juice and adjust seasonings. Serve hot with hot pepper sauce and extra sliced scallions on the side.
Creamy Cauliflower Soup: In a medium saucepan, heat 1 tablespoon extra-virgin olive oil over medium heat. Add 1 thinly sliced small onion and cook, stirring occasionally, until softened, about 5 minutes. Add 1 (2-pound) head cauliflower, cut into florets, along with the finely chopped stems. Cover and cook for 5 minutes. Add 4 cups reduced-sodium chicken broth and bring to a simmer. Cook until the cauliflower is tender, about 15 minutes. Transfer soup in batches to a blender and purée until smooth. Return to the saucepan and whisk in ¼ cup reduced-fat sour cream and ¼ teaspoon nutmeg. Season with salt and pepper to taste and serve hot. Or chill in the refrigerator and serve cold.
Chicken Soup with Kale: In a medium saucepan, heat 1 tablespoon extra-virgin olive oil over medium heat. Add 1 thinly sliced small sweet onion, 2 thinly sliced celery stalks, 2 minced garlic cloves, and a pinch of salt and freshly ground black pepper. Cook, stirring occasionally, until onion softens, about 7 minutes. Add 1 large bunch chopped kale leaves; stir and cook for 1 minute. Add ½ pound cubed boneless, skinless chicken breast; stir and cook for 1 minute longer. Add 4 cups lower-sodium chicken broth, bring to a simmer, and cook until chicken is cooked through, about 7 minutes. Stir in 3 tablespoons finely chopped parsley. Serve hot.
Chilled Tomato Bisque: In a medium saucepan, heat 1 tablespoon extra-virgin olive oil over medium heat. Add 1 thinly sliced small red onion, 2 minced garlic cloves, ¼ teaspoon red pepper flakes, and a pinch of salt and freshly ground black pepper. Cook, stirring occasionally, until onion softens, about 7 minutes. Add 1 (28-ounce) can diced tomatoes with their juices and 2 (5.5-ounce) cans low-sodium vegetable juice. Bring to a simmer and cook for 15 minutes. Remove from the heat and cool to room temperature. Transfer to a covered container and refrigerate until chilled. Just before serving, transfer half of the soup to a blender and purée until smooth. Place puréed soup in a large serving bowl and stir in remaining soup. Whisk in 2 tablespoons reduced-fat sour cream and serve cold.
Creamy Broccoli Soup: In a large saucepan, heat 1 tablespoon extra-virgin olive oil over medium heat. Add 1 finely chopped large onion and 1 minced garlic clove; cook, stirring occasionally, until onion softens, about 7 minutes. Add 1 pound roughly chopped broccoli stems and florets, 1/8 teaspoon salt, and a pinch of freshly ground black pepper; stir well. Add 2 cups vegetable broth and ½ cup 1% milk. Bring to a simmer, partially cover, and reduce heat to low; cook until broccoli is very tender, about 25 minutes. Transfer soup in batches to a blender and purée until smooth. Return soup to the pan and stir in 2 tablespoons fresh lemon juice. Heat through and serve hot.
Cucumber and Mint Soup: In a blender, combine 2 large peeled and chopped cucumbers, 1 cup low-fat or nonfat plain yogurt, ¾ cup cold water, 1 tablespoon fresh lime juice, ¼ teaspoon salt, and ¼ teaspoon freshly ground black pepper; purée until smooth. Stir in ¼ cup chopped fresh mint and serve.
Fish Chowder: In a large saucepan, heat 1 tablespoon extra-virgin olive oil over medium heat. Add 1 chopped medium onion, 3 chopped celery stalks, 3 ounces chopped Canadian bacon, and ¼ teaspoon crushed dried thyme. Cook, stirring occasionally, until vegetables soften and bacon is lightly browned, about 7 minutes. Stir in 2 (8-ounce) bottles clam juice, 1¼ cups water, and 1 cup 1% milk. Add 1½ pounds cod or hake, cut into ½-inch-wide strips, and 1 diced medium summer squash; bring to a simmer and cook until fish is opaque, about 10 minutes. Break up any large fish chunks with a wooden spoon. Season with freshly ground black pepper and serve hot.
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Provençal White Bean Soup
Prep time: 10 minutes • Cook time: 20 minutes
The addition of basil, rosemary, and thyme turns a simple blended soup into heady French-style fare. Add a little extra broth if you prefer a thinner version. Lower-sodium chicken broth can be used in place of the vegetable broth, if desired.
1 tablespoon extra-virgin olive oil
1 small onion, chopped
1 celery stalk, finely chopped
2 garlic cloves, smashed and peeled
½ teaspoon dried basil
½ teaspoon dried rosemary
¼ teaspoon dried thyme
¼ teaspoon salt
1 (15-ounce) can cannellini or great Northern beans, drained and rinsed
1½ cups lower-sodium vegetable broth Freshly ground black pepper
In a large saucepan, heat oil over medium-high heat. Add onion, celery, garlic, basil, rosemary, thyme, and salt; reduce heat to medium-low and cook, stirring occasionally, 15 minutes, or until vegetables are softened.
Add beans and stir to combine. Using a large metal spoon, transfer about ¾ of the bean mixture to a blender. Add broth and purée until smooth. Return mixture to the saucepan, stir to combine, and bring to a simmer just to heat through. Season with additional salt and pepper to taste. Serve warm.
Makes 4 (1-cup) servings
Nutrition at a Glance
Per serving: 103 calories, 4 g fat, 1 g saturated fat, 4 g protein, 16 g carbohydrate, 6 g fiber, 500 mg sodium
Labne Balls
Draining time: 48 hours • Prep time: 10 minutes
Also known as kefir cheese or yogurt cheese, labne is a thick, drained yogurt popular in the Middle East. When rolled into balls, as here, labne has a texture similar to fresh mozzarella and serves as a fine option to part-skim mozzarella sticks for Phase 1 snacks. Look for imported Greek yogurt, which is thicker than regular yogurt; it’s sold in grams, not ounces, in the dairy section of most supermarkets.
3 (200-gram) containers nonfat Greek yogurt, drained
1 teaspoon salt
2 tablespoons Italian seasoning Extra-virgin olive oil
Line a strainer with cheesecloth and place over a large bowl. In a small bowl, combine yogurt and salt. Spoon yogurt into the strainer. Cover lightly with plastic wrap and refrigerate until thick, about 48 hours. You should have about 1½ cups of drained yogurt. Discard liquid.
Place Italian seasoning in a shallow dish. On a large piece of waxed paper, roll yogurt by tablespoonfuls into ¾-inch balls. Roll balls in Italian seasoning to coat.
Serve balls immediately or store in a covered container in the refrigerator for up to a week. For longer storage, cover with extra-virgin olive oil, and enjoy as desired.
Makes 24 (4 per serving)
Nutri
tion at a Glance
Per ball: 13 calories, 0 g fat, 0 g saturated fat, 2 g protein, 1 g carbohydrate, 0 g fiber, 106 mg sodium
Herb Variations: Roll the balls in chopped mint, chives, or parsley (or a combo of all three). Or sprinkle with red pepper flakes just before serving.
Yogurt Cheese Dip: Don’t roll the labne into balls. Instead, flavor it with cumin or a seasoning mix of your choice and serve as a dip with crudités.
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SOUTH BEACH DIET ROLL-UPS
A lettuce roll-up makes a great snack on Phase 1 (or 2 and 3). The combination of high-fiber veggies and protein helps stave off hunger midmorning or midafternoon. Each recipe makes 4 or 8 roll-ups, but you can roll up just one at a time if you prefer. Roll-ups are a great take-along snack for trips or when running errands. Make the filling for the Yucatan Shrimp Roll-Up or Curried Turkey Roll-Up ahead, if you like, and refrigerate until ready to use.
California Roll-Up: Top each of 4 large red-or green-leaf lettuce leaves with 1 slice each turkey breast and boiled ham, 1 thin slice tomato, 1 thin slice avocado, 1 teaspoon fresh lime juice, a few leaves watercress or arugula, and 1 tablespoon Ranch Dressing (“Recipes for Phase 1 Meal Plans” Section). Roll up leaves, secure with toothpicks, and serve.
Curried Turkey Roll-Up: Combine 1 cup nonfat or low-fat plain yogurt, ½ cup low-fat mayonnaise, 3 teaspoons curry powder, and ½ teaspoon ground ginger. Fold in 4 cups cubed thickly sliced deli turkey breast, 2 diced celery stalks, 1 diced small cucumber, 3 tablespoons minced red onion, and ¼ cup chopped fresh parsley. Season with salt and freshly ground black pepper to taste. Divide mixture among 8 large green-leaf lettuce leaves. Roll up leaves, secure with toothpicks, and serve.
Grilled Chicken and Roasted Red Pepper Roll-Up: Thinly slice 3 (6-ounce) grilled boneless, skinless chicken breasts and 3 large roasted red peppers (from a jar). Top 4 large red-or green-leaf lettuce leaves with chicken and peppers. Sprinkle with ¼ cup reduced-fat feta cheese and 2 thinly sliced scallions. Roll up leaves, secure with toothpicks, and serve.
Roast Beef and Horseradish Roll-Up: Combine 2 tablespoons prepared horseradish and 2 tablespoons low-fat mayonnaise; spread mixture on 4 large red- or green-leaf lettuce leaves. Top each with 2 slices roast beef and a few sprigs watercress. Roll up leaves, secure with toothpicks, and serve.
Spicy Hummus ’n’ Veggie Roll-Up: Combine 4 cups arugula, 1 thinly sliced and chopped fennel bulb, 1 thinly sliced large cucumber, 1 chopped large tomato, 3 tablespoons fresh lemon juice, 1 tablespoon extra-virgin olive oil, and salt and freshly ground black pepper to taste. Divide among 8 large red-leaf lettuce leaves. Dollop 2 tablespoons store-bought hummus on top of veggies on each leaf and spread to cover. Drizzle with hot pepper sauce to taste. Roll up leaves, secure with toothpicks, and serve.
Tex-Mex Smoked Turkey Roll-Up: Combine 8 slices chopped smoked turkey breast, 1 diced avocado, ¼ cup diced reduced-fat pepper Jack cheese, 3 tablespoons store-bought salsa, and 1 tablespoon fresh lime juice. Divide filling among 4 large red-or green-leaf lettuce leaves. Roll up leaves, secure with toothpicks, and serve.
Yucatan Shrimp Roll-Up: Toss 16 shrimp with ¼ teaspoon cayenne and a generous pinch of salt. Grill until pink. Roughly chop shrimp, then toss with 1 chopped large tomato, 1 diced small avocado, 2 tablespoons low-fat mayonnaise, and 1 tablespoon fresh lime juice. Divide mixture among 8 large red-or green-leaf lettuce leaves. Season lightly with salt. Roll up leaves, secure with toothpicks, and serve.
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Moroccan Lemon Chicken with Summer Squash and Green Olives
Prep time: 20 minutes • Cook time: 25 minutes
While the ingredient list for this recipe may seem long, it largely features common pantry spices. When combined, these spices make up a version of ras al-hanut, an intriguing blend that is widely used on Moroccan-style meats and fish. If you prefer, look for prepared ras al-hanut or another Moroccan blend in the spice section of your supermarket. Mixed with a little extra-virgin olive oil, these spices make a wet rub that blackens while cooking, giving the chicken a rich, exotic taste.
4 (6-ounce) boneless, skinless chicken breasts
1 teaspoon ground cumin
1 teaspoon ground ginger
½ teaspoon cinnamon
½ teaspoon freshly ground black pepper
¼ teaspoon allspice
¼ teaspoon salt
1/8 teaspoon cayenne
1 lemon
4 teaspoons extra-virgin olive oil
1 small onion, thinly sliced
¾ pound summer squash, thinly sliced crosswise
1/3 cup pitted green olives
2 tablespoons water
2 tablespoons chopped parsley
Pound chicken breasts between two sheets of waxed paper to ¼ inch thick.
In a small bowl, mix together cumin, ginger, cinnamon, pepper, allspice, salt, and cayenne. Finely grate zest from lemon into spice mixture. Squeeze 1 tablespoon juice from lemon and add to spice mixture. Add 3 teaspoons of the oil to spice mixture and stir to combine. Spread mixture on both sides of chicken breasts.
Heat a large nonstick skillet over medium-high heat. Add chicken, in batches if necessary, and cook, turning, until blackened on the outside and cooked through, 3 to 4 minutes per side. Transfer to a plate and loosely cover with foil to keep warm.
Add remaining 1 teaspoon oil to the skillet and return to medium-high heat. Add reserved onion slices and cook, stirring constantly with a wooden spoon and scraping up any browned bits, 3 minutes. Add squash, olives, and 2 tablespoons water. Season lightly with additional salt and pepper; stir well. Cover and cook until squash is tender, 4 to 5 minutes. Remove the pan from the heat. Squeeze a little more lemon juice over chicken and vegetables, sprinkle with parsley, and serve warm.
Makes 4 servings
Nutrition at a Glance
Per serving: 264 calories, 8 g fat, 1 g saturated fat, 41 g protein, 6 g carbohydrate, 2 g fiber, 314 mg sodium
Cooking Tip: Use cutlets in place of chicken breasts if you want to avoid the pounding step. Turkey cutlets can also be used.
Homestyle Turkey Meatloaf with Mushrooms and White Beans
Prep time: 15 minutes • Cook time: 1 hour 15 minutes
This healthy alternative to typical meatloaf adds white beans for a delicious high-fiber twist. Serve extra Dijon mustard on the side; it lends a satisfying, piquant flavor element.
2 teaspoons extra-virgin olive oil
1½ cups chopped onion
½ teaspoon dried thyme
½ teaspoon cayenne
½ teaspoon paprika
½ teaspoon salt
½ teaspoon freshly ground black pepper
¾ pound mushrooms, trimmed and chopped
4 large garlic cloves, minced
1 (15-ounce) can great Northern beans, rinsed and drained
1¼ pounds extra-lean ground turkey
2 large eggs
½ cup chopped parsley
4 teaspoons Worcestershire sauce
2 teaspoons Dijon mustard plus extra for serving
Heat the oven to 375°F. Lightly coat an 8- by 4- by 2½-inch metal or glass loaf pan with cooking spray.
In a large skillet, heat oil over medium-high heat. Add onion, thyme, cayenne, paprika, salt, and pepper. Reduce heat to medium-low and cook, stirring occasionally, 5 minutes. Add mushrooms and garlic; cook, stirring occasionally, until onion is softened and mushrooms are incorporated, about 5 minutes longer. Add beans and stir to combine. Transfer mixture to a bowl and let cool, about 5 minutes.
In a large bowl, combine cooled bean mixture, turkey, eggs, parsley, and 2 teaspoons of the Worcestershire sauce. Mix well with wet hands to combine. Form into a loaf and place into the prepared pan.
Stir together mustard and remaining 2 teaspoons Worcestershire sauce and set aside.
The South Beach Diet Super Charged Page 21