Makes 4 (2-cup) servings
Nutrition at a Glance
Per serving: 262 calories, 11 g fat, 6 g saturated fat, 30 g protein, 12 g carbohydrate, 1 g fiber, 616 mg sodium
Variation: Try a combination of shrimp, scallops, and salmon in place of shrimp alone.
This recipe can also be prepared for Phase 1 meals.
Roasted Tomato Soup
Prep time: 10 minutes • Cook time: 55 minutes
The rich, rustic flavor of this soup comes from slow-roasting the tomatoes (you can do other things while they’re in the oven). If you like a little sweetness, add a touch of sugar substitute when adjusting your seasonings. If you’re on Phase 2 or 3, add whole-wheat tortellini for a satisfying entrée.
2½ pounds plum tomatoes, cut in half lengthwise
1 medium onion, diced
4 garlic cloves, smashed and peeled
1 tablespoon dried basil
1 teaspoon dried oregano
¼ teaspoon salt
Freshly ground black pepper
1 tablespoon extra-virgin olive oil
1 cup vegetable broth
Heat the oven to 425°F.
Line a baking pan with parchment paper. Arrange tomatoes, cut side up, on the pan. Scatter onion and garlic in a single layer around tomatoes. Sprinkle tomatoes, onion, and garlic with basil, oregano, salt, and pepper to taste; drizzle with oil. Bake on the middle rack of the oven until tomatoes are golden on the bottoms and start to collapse, about 40 minutes.
Remove from the oven and carefully transfer the contents of the pan to a blender. Add ½ cup of the broth and purée until smooth. Transfer puréed mixture to a medium saucepan. Stir in remaining ½ cup broth and bring to a simmer over medium heat. Remove the pan from the heat and season soup with additional salt and pepper, if desired. Serve warm.
Makes 4 (1¼-cup) servings
Nutrition at a Glance
Per serving: 100 calories, 4 g fat, 0.5 g saturated fat, 3 g protein, 15 g carbohydrate, 4 g fiber, 164 mg sodium
This recipe can also be prepared for Phase 1 meals.
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EASY SOUTH BEACH DIET SOUPS FOR PHASES 2 AND 3
These easy soups for Phases 2 and 3 include a number of foods like melon, soba and whole-wheat noodles, sweet potatoes, carrots, and even a touch of dry sherry in the bisque, which you can now enjoy. Great for lunch or dinner, some of these soups are hearty enough to make a meal in themselves (with a big green salad, of course), while others make delicious starters to a light meal.
Asian Chicken Noodle Soup: In a large saucepan, heat 2 teaspoons extra-virgin olive oil over medium heat. Add 3 thinly sliced scallions, 2 diced celery stalks, and 2 minced garlic cloves; cook, stirring occasionally, until softened, about 7 minutes. Stir in 1 pound diced boneless, skinless chicken breasts; 2 cups shredded Napa cabbage; and a pinch of salt. Add 5 cups lower-sodium chicken broth, bring to a simmer, and cook for 5 minutes. Increase heat and bring broth to a low boil, then add 4 ounces soba noodles; cook until noodles are tender, about 5 minutes. Stir in 1 tablespoon low-sodium soy sauce, 2 teaspoons sesame oil, and 2 teaspoons chile-garlic sauce. Serve hot.
Chilled Melon Soup with Mint: In a blender, purée 5 cups chopped honeydew melon until smooth. Add 1 large peeled and chopped cucumber, ½ cup low-fat or nonfat plain yogurt, 2 roughly chopped scallions, 1 tablespoon fresh lemon juice, and 2 teaspoons freshly grated lemon zest; purée until smooth. Transfer to a covered container and refrigerate until chilled. Serve cold with a sprinkling of chopped fresh mint.
Creamy Mushroom and Leek Soup: In a large saucepan, heat 1 tablespoon extra-virgin olive oil over medium heat. Add 2 sliced medium leeks, 2 thinly sliced garlic cloves, 1 teaspoon dried thyme, ¼ teaspoon salt, and a generous pinch of cayenne. Cook, stirring occasionally, until softened, about 7 minutes. Stir in 1 tablespoon whole-wheat flour, reduce heat to low, and cook, stirring, until lightly browned, about 3 minutes. Add 1 pound sliced mushrooms and 3 cups lower-sodium chicken broth. Bring to a simmer and cook for 10 minutes. Transfer half of the soup to a blender and purée until smooth. Return soup to pan, add ¼ cup reduced-fat sour cream, and stir to combine. Return to a simmer, adjust seasonings, and serve hot.
Hearty Minestrone: In a large saucepan, heat 1 tablespoon extra-virgin olive oil over medium heat. Add 1 chopped small onion, 1 diced carrot, 2 diced celery stalks, 3 minced garlic cloves, 1 teaspoon crumbled dried Italian seasoning blend, and a generous pinch of freshly ground black pepper. Cook, stirring occasionally, until softened, about 7 minutes. Add 3½ cups lower-sodium chicken broth, 4 cups chopped spinach leaves, and 1 cup thawed frozen mixed vegetables, such as cauliflower, green beans, zucchini, and/or broccoli. Bring to a simmer, add ½ cup whole-wheat ditalini or small shell pasta, and cook until vegetables are tender and pasta is al dente. Season with salt and additional pepper to taste. Sprinkle each serving with 1 tablespoon freshly grated Parmesan cheese and serve hot.
Lobster Bisque: In a large saucepan, heat 2 tablespoons vegetable oil over medium heat. Add 1 small finely chopped onion, 2 diced celery stalks, 1 teaspoon crumbled dried thyme, and a generous pinch of salt and freshly ground black pepper; cook, stirring occasionally, until softened, about 7 minutes. Stir in 2 tablespoons whole-wheat flour; cook, stirring constantly, until lightly browned, about 3 minutes. Stir in 3½ cups lower-sodium chicken broth, ½ cup tomato purée, and ¼ cup dry sherry; bring to a simmer, reduce heat to low, cover, and cook for 10 minutes. Add 1 pound shelled lobster tails, cut into 1-inch pieces; simmer, covered, until lobster is opaque, about 6 minutes. Stir in 1¼ cups 1% milk, 1 chopped plum tomato, 2 tablespoons finely chopped plum tomato, 2 tablespoons finely chopped fresh parsley, 1 teaspoon paprika, and ¼ teaspoon hot pepper sauce; bring to a simmer and serve hot.
Root Vegetable Soup: Cut ¾ pound turnips, and ½ pound carrots into ½-inch pieces. Place vegetables in a large saucepan and cover with 5 to 6 cups lower-sodium chicken broth. Add ¼ teaspoon crumbled dried thyme and a pinch of salf; bring to a low boil and cook until vegetables are very tender, about 25 minutes. Transfer soup, in batches, to a blender, and purée until smooth. Return to the pan, stir in ¼ cup reduced-fat sour cream, and bring to a simmer just to heat through. Adjust seasonings and serve hot.
Sweet-Carrot-Cumin Soup: In a large saucepan, heat 1½ tablespoons extra-virgin olive oil over medium heat. Add 1 chopped small onion and 2 thinly sliced garlic cloves; cook, stirring occasionally, until softened, about 7 minutes. Add 1¾ pounds thinly sliced carrots, 2 teaspoons ground cumin, ½ teaspoon red pepper flakes, and ¼ teaspoon salt; stir to coat. Cook, stirring occasionally, for 10 minutes longer. Add 2 cups lower-sodium chicken broth and 1 cup water; bring to a simmer and cook until carrots are tender, 10 to 12 minutes. Transfer soup, in batches, to a blender, and purée until smooth. Return to the pan and bring to a simmer to heat through. Adjust seasonings and serve hot with a teaspoon of reduced-fat sour cream per serving, if desired.
Sweet Potato Soup: In a large saucepan, heat 1 tablespoon extra-virgin olive oil over medium heat. Add 1 chopped small onion, 2 thinkly sliced garlic cloves, 2 teaspoons grated fresh ginger, 1 teaspoon dried thyme, ¼ teaspoon salt, and a generous pinch of freshly ground black pepper. Cook, stirring occasionally, until softened, about 7 minutes. Meanwhile, piece 2 medium unpeeled sweet potatoes all over with a fork. Cook in a microwave until tender, about 10 minutes. Cool briefly, peel, and add flesh to the pan. Add 1½ cups lower-sodium chicken broth and 1 cup 1% milk. Bring to a simmer, stirring occasionally, then simmer for 5 minutes. Transfer soup, in batches, to a blender, and purée until smooth. Return to the pan and heat through. Adjust seasonings and serve hot.
Sweet Potato Vichyssoise: Pierce 2 medium unpeeled sweet potatoes all over with a fork. Cook in a microwave until tender, about 10 minutes. Meanwhile, in a large saucepan, heat 1 tablespoon extra-virgin olive oil over medium heat. Add 2 chopped medium leeks, ¼ teaspoon salt, and a generous pinch of freshly ground black pepper; cover and cook until leeks are softened, about 5 minutes. Rem
ove potatoes from microwave, cool briefly, then scrape out the flesh and add to the pan. Add 1 cup lower-sodium chicken broth, bring to a simmer, and cook for 3 minutes. Remove from the heat and let cool briefly. Transfer to a blender and purée for 1 minute. Add 1 cup 1% milk and purée until smooth. Transfer soup to a covered container and refrigerate until chilled. Sprinkle each serving with chopped chives and serve cold.
Turkey Noodle Soup: In a large saucepan, heat 1 tablespoon extra-virgin olive oil over medium heat. Add 1 chopped small onion, 1 diced carrot, 1 diced celery stalk, 1 teaspoon crumbled dried Italian seasoning blend, and a pinch of cayenne. Cook, stirring occasionally, until softened, about 7 minutes. Add 1 minced garlic clove, stir, and cook 1 minute longer. Add 1 pound diced turkey cutlets and a pinch of salt and freshly ground black pepper; stir to combine. Add 5 cups lower-sodium chicken broth, bring to a simmer, and cook for 5 minutes. Increase heat to bring broth to a low boil, then add 4 ounces spelt or whole-wheat noodles. Cook until noodles are tender, about 5 minutes. Adjust seasonings and serve hot.
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Escarole and Turkey Sausage Soup
Prep time: 15 minutes • Cook time: 30 minutes
Escarole is a hearty green that is just as delicious served raw in salads as it is cooked into soups or sautéed with olive oil and fresh lemon juice. Meatball lovers can replace the sausage with mini chicken or turkey meatballs made with lean white meat.
8 ounces low-fat sweet Italian turkey or chicken sausages
1 tablespoon extra-virgin olive oil
1 medium onion, finely chopped
½ teaspoon dried rosemary, crumbled
Salt
1 garlic clove, minced
1 (10- to 12-ounce) head escarole, cut crosswise into ½-inch strips, washed, and spun dry
3¼ cups lower-sodium chicken broth
Lightly coat a large heavy-bottomed nonstick saucepan with cooking spray and heat over medium-high heat. Add sausages and reduce heat to medium; cook, turning occasionally, until browned on all sides, 8 to 10 minutes. Transfer sausages to a cutting board.
Add oil to the pan and heat over medium heat. Add onion, rosemary, and a generous pinch of salt and cook, stirring occasionally, until onion is softened, about 6 minutes. Stir in garlic and cook 2 minutes longer.
Meanwhile, cut sausages in half lengthwise, then cut widthwise into ½-inch pieces.
Add escarole to the pan, in batches if necessary, and stir just until wilted. Add sausage and broth, bring to a simmer, and cook until heated through, about 2 minutes. Serve warm.
Makes 4 (1½-cup) servings
Nutrition at a Glance
Per serving: 182 calories, 11 g fat, 1 g saturated fat, 15 g protein, 8 g carbohydrate, 3 g fiber, 513 mg sodium
This recipe can also be prepared for Phase 1 meals.
Creamy Chicken Florentine Soup
Prep time: 15 minutes • Cook time: 25 minutes
Reduced-fat cream cheese adds richness to this quick chicken soup. To save time, purchase chopped frozen spinach rather than whole leaves.
1 tablespoon extra-virgin olive oil
1 small onion, finely chopped
2 garlic cloves, thinly sliced
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
2 (6-ounce) boneless, skinless chicken breasts, cut into 1-inch cubes
1 (10-ounce) package frozen chopped spinach, thawed, well drained
2 ounces reduced-fat cream cheese, cubed
3 cups lower-sodium chicken broth
In a medium heavy-bottomed saucepan, heat oil over medium heat. Add onion, garlic, salt, and pepper; cook, stirring occasionally, until onion is softened, about 7 minutes. Add chicken and spinach; stir for 1 minute. Add cream cheese and stir until melted. Add broth, bring to a simmer, and simmer until chicken is cooked through, about 5 minutes. Serve warm.
Makes 4 (1¼-cup) servings
Nutrition at a Glance
Per serving: 197 calories, 7 g fat, 2 g saturated fat, 24 g protein, 6 g carbohydrate, 1 g fiber, 615 mg sodium
This recipe can also be prepared for Phase 1 meals.
Sun-Dried Tomato and Feta-Stuffed
Chicken Breasts
Prep time: 20 minutes • Cook time: 25 minutes
Deceptively simple, this tasty chicken dish works just as well for company as it does on a busy weeknight. Make extra for lunch or dinner the next day: Thinly slice the chicken and serve it cold over simply dressed salad greens, or roughly chop the chicken and toss it with fresh spinach, a little olive oil, and warm whole-wheat pasta.
1/3 cup reduced-fat feta cheese
2 sun-dried tomatoes (from a jar), finely chopped
1 garlic clove, minced
½ teaspoon dried basil
Freshly ground black pepper
4 (6-ounce) boneless, skinless chicken breasts
Salt
2 teaspoons extra-virgin olive oil
Heat the oven to 425°F.
In a small bowl, combine cheese, tomatoes, garlic, and basil. Season with pepper and mash together well with a fork.
Butterfly chicken by carefully slicing horizontally along the long edge of each breast, three-quarters of the way through. Open up each breast and spread inside with one-fourth of the feta mixture. Close breast over filling and press edges together to seal. Season lightly with salt and pepper.
In a large ovenproof skillet, heat oil over medium-high heat. Add chicken and cook until browned on both sides, about 2 minutes per side. Transfer skillet to oven and cook until chicken is cooked through, about 20 minutes. Remove from oven and serve warm.
Makes 4 servings
Nutrition at a Glance
Per serving: 232 calories, 6 g fat, 2 g saturated fat, 42 g protein, 1 g carbohydrate, 0 g fiber, 326 mg sodium
This recipe can also be prepared for Phase 1 meals.
Stir Fried Chicken with Soba Noodles
Prep time: 20 minutes • Cook time: 15 minutes
Try celery or bell peppers in place of mushrooms here for variety.
4 ounces soba noodles
1½ pounds boneless, skinless chicken breasts, cut crosswise into ½-inch slices
4 scallions, white and green parts thinly sliced and kept separate
3 garlic cloves, thinly sliced
1 teaspoon grated fresh ginger
½ teaspoon red pepper flakes
Salt
1 tablespoon lower-sodium soy sauce
2 teaspoons sesame oil
1 teaspoon vegetable oil
1 (1-pound) head Napa cabbage, thinly sliced
6 ounces button mushrooms, trimmed and quartered
2 tablespoons water
2 teaspoons fresh lemon juice
Bring a large saucepan of water to a boil. Cook noodles according to package directions.
While noodles are cooking, in a medium bowl, combine chicken with scallion whites, garlic, ginger, and pepper flakes; season lightly with salt.
Drain noodles and transfer to another medium bowl. Add scallion greens, soy sauce, and sesame oil; toss to combine. Season lightly with salt.
In a large nonstick skillet or wok, heat vegetable oil over medium-high heat. Add chicken and cook, stirring constantly, until just cooked through, 4 to 5 minutes. Transfer chicken to a plate.
Return the pan to the heat. Add cabbage, mushrooms, and water. Cook, stirring, until vegetables are wilted, about 4 minutes. Return chicken and noodles to pan, stir, and cook to heat through, about 1 minute. Toss with lemon juice and serve warm.
The South Beach Diet Super Charged Page 28