1/8 teaspoon freshly grated nutmeg
Heat the oven to 425°F.
Lightly coat eggplant slices with cooking spray and arrange on a baking sheet. Bake until softened and golden, 20 to 25 minutes. Reduce oven to 350°F.
Meanwhile, in a large saucepan, heat oil over medium heat. Add onion and garlic; cook, stirring occasionally, until onion is translucent, about 5 minutes. Add lentils, tomatoes and their juices, parsley, oregano, cinnamon, salt, and a pinch of pepper. Bring to a simmer and cook until thickened, about 20 minutes.
While eggplant and lentils are cooking, in a medium bowl, whisk together half-and-half, eggs, 2 tablespoons of the cheese, and nutmeg.
Lightly coat an 8- by 8-inch baking dish with cooking spray. Arrange one-third of the eggplant slices in a single layer in the dish. Spread half of the lentil mixture over the top. Repeat with remaining eggplant and lentil mixture, ending with a layer of eggplant. Pour half-and-half mixture over vegetables and sprinkle with remaining 2 tablespoons cheese. Cover with aluminum foil.
Bake moussaka, covered, 20 minutes, then remove foil and bake for 10 to 15 minutes longer, or until heated through and golden on top. Let stand for 15 minutes before cutting. Serve warm.
Makes 4 servings
Nutrition at a Glance
Per serving: 230 calories, 7 g fat, 2 g saturated fat, 14 g protein, 30 g carbohydrate, 12 g fiber, 296 mg sodium
Make-Ahead: Moussaka is a great dish to make ahead and freeze—just double or triple the recipe. Cut the moussaka into portions before freezing for up to 3 months. When ready to eat, thaw at room temperature, then reheat in the microwave or a toaster oven.
Chock-Full-of-Veggies Chili
Prep time: 15 minutes • Cook time: 40 minutes
This basic vegetarian chili is thick and hearty. Garnish with a dollop of low-fat or nonfat plain yogurt if you like. In later phases, brush whole-wheat pita triangles with olive oil, sprinkle with a mix of Italian seasoning and cayenne, lightly toast, and serve alongside the chili or crumble and serve on top.
1 tablespoon extra-virgin olive oil
2 bell peppers (any color), chopped
1½ cups chopped mushrooms
1 large onion, chopped
2 celery stalks, chopped
3 garlic cloves, minced
1 tablespoon chili powder
1 tablespoon dried oregano
1 teaspoon ground cumin
¼ teaspoon salt
2 (15-ounce) cans pinto beans
1 (14.5-ounce) can no-salt-added diced tomatoes, with juices
In a large saucepan, heat oil over medium heat. Add peppers, mushrooms, onion, celery, and garlic; cook, stirring, until vegetables begin to soften, about 7 minutes. Add chili powder, oregano, cumin, and salt; cook, stirring occasionally, 5 minutes more.
Add beans and tomatoes with their juices. Bring to a gentle simmer and cook, stirring occasionally, until chili is fragrant and slightly thickened, 25 to 30 minutes. Serve warm.
Makes 4 (2-cup) servings
Nutrition at a Glance
Per serving: 229 calories, 5 g fat, 0.5 g saturated fat, 11 g protein, 35 g carbohydrate, 12 g fiber, 501 mg sodium
Hearts of Palm “Potato” Salad
Prep time: 10 minutes
Hearts of palm stand in for potatoes in this summery salad. The vinegary dressing makes it a perfect flavor match for grilled burgers, chicken, or fish. Try fresh cilantro, tarragon, basil, or parsley in place of or along with the chives.
2 teaspoons fresh lemon juice
1 teaspoon Dijon mustard
1 small garlic clove, minced
1 tablespoon extra-virgin olive oil
2 (14-ounce) cans hearts of palm, drained and cut into ½-inch slices
2 tablespoons chopped chives
Freshly ground black pepper
In a large bowl, whisk together lemon juice, mustard, and garlic. Continuing to whisk, add oil in a slow and steady stream. Add hearts of palm and chives; toss to combine. Season with pepper to taste and serve.
Makes 4 (¾-cup) servings
Nutrition at a Glance
Per serving: 77 calories, 4 g fat, 0.5 g saturated fat, 4 g protein, 8 g carbohydrate, 4 g fiber, 665 mg sodium
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QUICK AND EASY SOUTH BEACH DIET SALAD DRESSINGS
Homemade salad dressings, made with monounsaturated extra-virgin olive or canola oil and other healthful ingredients, can turn a so-so salad into a vibrant part of any meal. With the exception of Orange-Cumin vinaigrette and Carrot-Ginger Dressing (just like what’s served in a Japanese restaurant), which are Phase 2 and 3 dressings, all of these work for Phase 1 (as well as 2 and 3). Each recipe makes between ½ and ¾ cup dressing (approximately 8 to 12 tablespoons), so you can make a batch one day and have enough left over to use throughout the week. We recommend using no more than 2 tablespoons per serving. For convenience, make and store the dressing in a small plastic container or glass jar with a lid and shake well before using. We’ve made specific suggestions for using many of these dressings in the Meal Plans for Phases 1 and 2, but feel free to use any dressing you prefer.
Aioli Dressing: Mince and mash 3 garlic cloves to a paste with a pinch of salt. Stir garlic mash into ½ cup low-fat mayonnaise. Whisk in ¼ cup fat-free half-and-half, 2 teaspoons fresh lemon juice, and ½ teaspoon Dijon mustard. Season with salt and freshly ground black pepper to taste.
Balsamic Vinaigrette: Combine 3 tablespoons balsamic vinegar, 1 tablespoon Dijon mustard, 1 small minced garlic clove, 1 teaspoon minced shallot or red onion, and a pinch of dried thyme. Whisk in ½ cup extra-virgin olive oil. Season with salt and freshly ground black pepper to taste.
Blue Cheese Dressing: Whisk together ½ cup low-fat mayonnaise, 2 tablespoons crumbled blue cheese, 1 tablespoon fresh lemon juice, and ½ teaspoon hot pepper sauce. Whisk in ¼ cup fat-free buttermilk and season with salt and freshly ground black pepper to taste.
Caesar Dressing: Whisk together 2 tablespoons fresh lemon juice, 3 minced anchovy fillets, 1 minced garlic clove, and 1 teaspoon Dijon mustard. Slowly whisk in ½ cup extra-virgin olive oil. Stir in 2 tablespoons freshly grated Parmesan cheese and season with salt and freshly ground black pepper to taste.
Carrot-Ginger Dressing (Phases 2 and 3): In a blender, combine ¼ cup finely shredded carrot, 3 tablespoons thinly sliced scallion, 2 tablespoons fresh lemon juice, 2 tablespoons mirin, 2 tablespoons rice vinegar, 1 tablespoon low-sodium soy sauce, 2 teaspoons freshly grated ginger, and 1 teaspoon sesame oil. Purée until smooth.
Champagne Vinaigrette: Whisk together 3 tablespoons champagne vinegar and 3 teaspoons Dijon mustard. Slowly whisk in ¼ cup plus 2 tablespoons extra-virgin olive oil, then whisk in 1 tablespoon warm water and 1 small minced shallot. Season with salt and freshly ground black pepper to taste.
Creamy Cilantro Dressing: Whisk together ½ cup nonfat or low-fat plain yogurt, ¼ cup chopped fresh cilantro, 3 tablespoons fresh lime juice, and 2 tablespoons extra-virgin olive oil. Season with salt and freshly ground black pepper to taste.
Creamy Dijon-Thyme Dressing: Whisk together ¼ cup nonfat or low-fat plain yogurt, 3 tablespoons low-fat mayonnaise, 1½ tablespoons Dijon mustard, 1 tablespoon 1% milk, and a pinch of dried thyme. Season with salt and freshly ground black pepper to taste.
Creamy Lemon-Dill Dressing: Whisk together ¼ cup nonfat or low-fat plain yogurt, 3 tablespoons low-fat mayonnaise, 1 tablespoon 1% milk, 1 tablespoon chopped fresh dill, 1 teaspoon freshly grated lemon zest, and 1 teaspoon minced red onion. Season with salt and freshly ground black pepper to taste.
Dijon Vinaigrette: Whisk together 3 tablespoons red wine vinegar, 2 tablespoons minced red onion, 1 tablespoon Dijon mustard, and 1 minced garlic clove. Slowly whisk in 1/3 cup extra-virgin olive oil. Season with salt and freshly ground black pepper to taste.
Fresh Herb Vinaigrette: Whisk together 3 tablespoons red wine vinegar, 2 tablespoons minced red onion, 1 tablespoon Dijon mustard, 1 minced garlic clove, 1 tablespoon finely chopped parsley, and
1 tablespoon finely chopped fresh basil, marjoram, oregano, or thyme. Slowly whisk in 1/3 cup extra-virgin olive oil. Season with salt and freshly ground black pepper to taste.
Green Goddess Dressing: In a blender, combine ½ medium avocado, 3 tablespoons low-fat mayonnaise, 3 tablespoons nonfat or low-fat plain yogurt, 1 tablespoon water, 2 roughly chopped scallions, and 1 small clove garlic; purée until smooth. Add 2 tablespoons chopped fresh basil, 1 tablespoon chopped fresh parsley, 1 tablespoon chopped fresh tarragon, and 2 teaspoons fresh lemon juice; blend just until combined. Season with salt and freshly ground black pepper to taste.
Lemon Vinaigrette: Whisk together 3 tablespoons fresh lemon juice, 1½ teaspoons Dijon mustard, 1 minced garlic clove, and 1 teaspoon dried oregano. Slowly whisk in ½ cup extra-virgin olive oil. Season with salt and freshly ground black pepper to taste. Add a pinch of sugar substitute, if desired.
Lemony Dill Dressing: Whisk together 3 tablespoons fresh lemon juice, 1 tablespoon finely chopped dill, 1½ teaspoons Dijon mustard, and 1 minced garlic clove. Slowly whisk in ½ cup extra-virgin olive oil. Season with salt and freshly ground black pepper to taste.
Lime Vinaigrette: Whisk together 3 tablespoons fresh lime juice, 1 minced garlic clove, a pinch of ground cumin, and a pinch of sugar substitute. Slowly whisk in 1/3 cup extra-virgin olive oil. Season with salt and freshly ground black pepper to taste.
Mint Vinaigrette: Whisk together 1/3 cup finely chopped fresh mint leaves, 1/3 cup white wine vinegar, and 2 tablespoons minced red onion. Slowly whisk in ¼ cup extra-virgin olive oil. Season with salt and freshly ground black pepper to taste.
Orange-Cumin Vinaigrette (Phases 2 and 3): Whisk together 1/3 cup fresh orange juice, 3 tablespoons fresh lime juice, 1 tablespoon minced red onion, 1 minced garlic clove, 2 teaspoons Dijon mustard, 1 teaspoon freshly grated orange zest, and a generous pinch of ground cumin. Slowly whisk in ½ cup extra-virgin olive oil. Season with salt and freshly ground black pepper to taste.
Ranch Dressing: Whisk together ¼ cup nonfat buttermilk, 2 tablespoons low-fat mayonnaise, 2 tablespoons nonfat sour cream, 1 tablespoon red wine vinegar, 1 tablespoon finely chopped fresh chives, 1 teaspoon crumbled dried basil, 1 teaspoon dry mustard, ¼ teaspoon dried thyme, and a pinch of sugar substitute. Season with salt and freshly ground black pepper to taste.
Soy-Ginger Dressing: Whisk together 2 tablespoons reduced-sodium soy sauce, 2 tablespoons rice wine vinegar, 1½ teaspoons grated fresh ginger, and 1 minced garlic clove. Slowly whisk in ¼ cup canola oil.
Spicy Lemon-Cumin Vinaigrette: Whisk together 3 tablespoons fresh lemon juice, 1½ teaspoons Dijon mustard, 1 teaspoon hot pepper sauce, 1 minced garlic clove, and ¼ teaspoon ground cumin. Slowly whisk in ½ cup extra-virgin olive oil. Season with salt and freshly ground black pepper to taste. Add a pinch of sugar substitute, if desired.
Spicy Tomato Vinaigrette: In a blender, combine ¾ cup peeled and chopped tomatoes, 3 tablespoons white wine vinegar, 1½ teaspoons Dijon mustard, and 1 teaspoon hot pepper sauce; blend until smooth. Season with salt and freshly ground black pepper to taste; adjust hot sauce to your taste.
Thousand Island Dressing: Whisk together ½ cup low-fat mayonnaise, 2 tablespoons chili-garlic sauce, 2 tablespoons minced roasted red peppers (from a jar), 1½ tablespoons finely chopped dill pickle, 1 tablespoon Dijon mustard, 1 tablespoon drained and roughly chopped capers, and 1 tablespoon chopped scallion. Season with hot pepper sauce to taste.
Tomato-Basil Vinaigrette: In a blender, combine ¾ cup peeled and chopped tomatoes, 3 tablespoons white wine vinegar, 1½ teaspoons chopped fresh basil, 1½ teaspoons chopped fresh thyme, and 1½ teaspoons Dijon mustard; blend until smooth. Season with salt and freshly ground black pepper to taste.
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Red Bean Mash
Prep time: 10 minutes • Cook time: 12 minutes
Double this recipe and turn the extra into Red Bean Cakes (see below) for a satisfying and healthy high-fiber breakfast or lunch. Red Bean Mash will keep in a covered container in the refrigerator for up to 3 days. If you prefer, use cannellini or white kidney beans.
1 tablespoon extra-virgin olive oil
1 large onion, finely chopped
3 garlic cloves, minced
1 (19-ounce) can red kidney beans, rinsed and drained
½ cup vegetable broth
¼ teaspoon salt
3 tablespoons chopped fresh cilantro or parsley (optional)
Freshly ground black pepper
In a medium saucepan, heat oil over medium heat. Add onion and garlic; cook, stirring frequently, until softened and fragrant, about 7 minutes. Add beans, broth, and salt; bring to a simmer and cook for 5 minutes. Remove the pan from the heat; stir in cilantro, if using; and mash with a potato masher to a coarse purée. Add pepper to taste. Serve warm.
Makes 4 servings
Nutrition at a Glance
Per serving: 132 calories, 4 g fat, 0.5 g saturated fat, 6 g protein, 19 g carbohydrate, 7 g fiber, 368 mg sodium
Red Bean Cakes: Form the bean mixture into 4 patties. In a large skillet, heat 2 tablespoons extra-virgin olive oil over medium heat. Add patties and cook until heated through, about 3 minutes per side.
Surprise South Beach Diet Mashed “Potatoes”
Prep Time: 15 minutes • Cook Time: 20 minutes
Over the years we’ve made many delicious versions of this South Beach Diet classic. This one is our favorite. Try the variations below, or invent your own!
1½ pounds cauliflower, cut into large florets (about 8 cups)
3 garlic cloves, peeled
2 (14-ounce) cans lower-sodium chicken broth
Salt
Freshly ground black pepper
2 tablespoons chopped fresh chives
In a large saucepan, combine cauliflower, garlic, and broth. If cauliflower is not completely covered by broth, add water to just cover. Bring to a boil, reduce heat to medium-low, and simmer until cauliflower is tender, about 12 minutes.
Reserve 2 tablespoons of the cooking liquid, then drain cauliflower and garlic. Transfer cauliflower and garlic to the bowl of a food processor and process until smooth, pulsing in some or all of the reserved cooking liquid, if necessary, to moisten mixture. Season with salt and pepper to taste. Just before serving, stir in chives. Serve warm.
Makes 4 (1-cup) servings
Nutrition at a Glance
Per serving: 80 calories, 1 g fat, 0 g saturated fat, 8 g protein, 12 g carbohydrate, 4 g fiber, 183 mg sodium
Variations: Fold in shredded reduced-fat cheddar cheese or a small amount of freshly grated Parmesan cheese after puréeing; mix in cooked, chopped turkey bacon; or use chopped fresh parsley or basil in addition to or in place of the chives.
Vanilla Ricotta Crème
Prep time: 5 minutes • Chill time (optional): 2 hours or overnight
This recipe makes 1 serving but can easily be doubled, tripled, or quadrupled. For larger batches, use an electric mixer for a creamier texture.
½ cup part-skim ricotta cheese
¼ teaspoon vanilla extract
1 package granular sugar substitute
In a dessert bowl, whisk together the ricotta, vanilla extract, and sugar substitute. Serve immediately or chill for 2 hours or overnight.
Serves 1
Nutrition at a Glance
Per serving: 178 calories, 10 g fat, 6 g saturated fat, 14 g protein, 7 g carbohydrates, 0 g fiber, 155 mg sodium
Your Favorite Flavor Ricotta Crème: Use ¼ teaspoon of your favorite extract, such as almond, black walnut, rose water, spearmint, or rum, instead of the vanilla in the recipe above. If desired, sprinkle with 1 teaspoon slivered toasted almonds just before serving.
Mocha Ricotta Crème: Add ½ teaspoon unsweetened cocoa powder to the Vanilla Ricotta Crème recipe, above. Dust with a sprinkling of espresso powder.
The South Beach Diet Super Charged Page 23