The South Beach Diet Super Charged
Page 29
Makes 4 servings
Nutrition at a Glance
Per serving: 359 calories, 6 g fat, 1 g saturated fat, 46 g protein, 29 g carbohydrate, 4 g fiber, 349 mg sodium
Chicken and Lentil Stew
Prep time: 15 minutes • Cook time: 25 minutes
This hearty, quick-cooking stew tastes as if it had been simmered for hours. Double the recipe; it freezes beautifully.
1 tablespoon extra-virgin olive oil
1 small onion, finely chopped
2 garlic cloves, minced
¼ teaspoon dried basil
¼ teaspoon dried oregano
1/8 teaspoon freshly ground black pepper
Salt
1 tablespoon tomato paste
1 pound boneless, skinless chicken breasts, cut crosswise into ½-inch slices
1 (15-ounce) can lentils, drained and rinsed
1 (14.5-ounce) can diced tomatoes, with juices
¾ cup lower-sodium chicken broth
4 ounces baby spinach (4 cups)
In a medium saucepan, heat oil over medium heat. Add onion, garlic, basil, oregano, pepper, and a pinch of salt; reduce heat to medium-low and cook, stirring occasionally, 4 minutes. Stir in tomato paste and cook 3 minutes longer. Stir in chicken and cook for 1 minute. Add lentils, tomatoes and their juices, and broth. Bring to a gentle simmer, reduce heat to low, cover, and cook until chicken is cooked through, 7 to 10 minutes. Stir in spinach, cover, and cook 1 minute longer, or until spinach wilts. Season with salt and pepper to taste and serve warm.
Makes 6 (1-cup) servings
Nutrition at a Glance
Per serving: 311 calories, 4 g fat, 1 g saturated fat, 32 g protein, 36 g carbohydrate, 17 g fiber, 326 mg sodium
This recipe can also be prepared for Phase 1 meals.
Herb-Breaded Turkey Cutlets with Mushrooms
Prep time: 15 minutes • Cook time: 16 minutes
Look for whole-wheat Italian bread crumbs, which are flavored with herbs, in the natural-foods section of your supermarket or at a health-food store. Or use plain whole-wheat bread crumbs and add any combination of dried basil, marjoram, thyme, and rosemary.
1½ pounds turkey cutlets
3 garlic cloves, minced
Salt
Freshly ground black pepper
1 large egg, lightly beaten
2 tablespoons 1% milk
1 cup whole-wheat herb-flavored Italian bread crumbs
4 tablespoons chopped parsley
1 tablespoon extra-virgin olive oil
1 pound button mushrooms, trimmed and quartered
Coat turkey cutlets with two-thirds of the garlic and lightly season with salt and pepper.
In a large shallow bowl, whisk together egg and milk. Spread bread crumbs on a large plate. Dredge cutlets in egg mixture, then dredge both sides lightly in bread crumbs, pressing to make sure the crumbs stick.
Coat a large nonstick skillet with cooking spray and heat over medium heat. Cook cutlets, in batches if necessary, until lightly browned and crisp, about 2 minutes per side. Transfer to a plate, sprinkle with 2 tablespoons of the parsley, and loosely cover with foil to keep warm.
Add oil to the skillet and heat over medium-high heat. Add mushrooms, remaining garlic, and remaining 2 tablespoons parsley. Season lightly with salt and pepper. Cook, stirring, until mushrooms are tender, about 4 minutes. Remove the pan from the heat. Transfer cutlets to 4 plates and top with warm mushrooms.
Makes 4 servings
Nutrition at a Glance
Per serving: 230 calories, 4 g fat, 0.5 g saturated fat, 40 g protein, 8 g carbohydrate, 3 g fiber, 170 mg sodium
Halibut with Butter Bean and Vegetable Ragout
Prep time: 10 minutes • Cook time: 10 minutes
Butter beans, a smaller cousin of lima beans, add a decidedly creamy texture to this dish. If you can’t find them, use limas instead. We prefer vine-ripened tomatoes, sold in most supermarkets, as they tend to be juicier than the average beefsteak variety. To save time, ask the fish seller to skin your halibut fillets for you.
2 teaspoons extra-virgin olive oil
1 medium onion, chopped
2 garlic cloves, crushed
¼ teaspoon salt
1/8 teaspoon dried basil
1/8 teaspoon freshly ground black pepper
2 medium tomatoes, chopped
1 cup frozen peas, thawed
1 (15-ounce) can butter beans, rinsed and drained
4 (6-ounce) pieces skinned halibut fillet
Heat the oven to broil.
In a medium saucepan, heat 1 teaspoon of the oil over medium heat. Add onion, garlic, salt, basil, and pepper. Reduce heat to medium-low and cook, stirring occasionally, 4 minutes. Stir in tomatoes and peas; cover and cook 4 minutes longer. Stir in beans, cover, and cook 2 minutes longer. Remove pan from heat and leave covered to keep warm.
While ragout is cooking, place halibut fillets on a broiler pan, season with salt and pepper, and brush with remaining 1 teaspoon oil. Broil until opaque and cooked through, 6 to 8 minutes.
Divide ragout among 4 serving plates. Serve fish warm on top of ragout.
Makes 4 servings
Nutrition at a Glance
Per serving: 304 calories, 7 g fat, 1 g saturated fat, 42 g protein, 22 g carbohydrate, 6 g fiber, 547 mg sodium
This recipe can also be prepared for Phase 1 meals.
Shrimp and Scallop Sauté
Prep time: 10 minutes • Cook time: 5 minutes
This superquick dinner entrée is great anytime of the year. For a change of pace, try cilantro, oregano, basil, or thyme instead of parsley. Serve the seafood over wilted greens or toss with brown or wild rice.
¾ pound sea scallops
¾ pound large shrimp, peeled and deveined
3 garlic cloves, minced
Salt
Freshly ground black pepper
1 tablespoon extra-virgin olive oil
2 teaspoons fresh lemon juice
2 teaspoons finely grated lemon zest
1 tablespoon freshly chopped parsley
In a large bowl, combine scallops, shrimp, garlic, and a pinch of salt and pepper; toss until seafood is well coated.
In a large skillet, heat oil over medium-high heat. Add seafood mixture and cook, stirring frequently, until shrimp turn pink and scallops are just cooked through, 3 to 4 minutes. Transfer to a large serving bowl, add lemon juice and zest, and stir well. Sprinkle with parsley and serve warm.
Makes 4 servings
Nutrition at a Glance
Per serving: 195 calories, 6 g fat, 1 g saturated fat, 30 g protein, 4 g carbohydrate, 0 g fiber, 326 mg sodium
This recipe can also be prepared for Phase 1 meals.
Sliced Beef with Bell Pepper,
Onion, and Snow Peas
Prep time: 20 minutes • Cook time: 20 minutes
The combination of bell pepper, onion, and peas brings a delicious sweetness to this Chinese-style dish. A red or yellow bell pepper can be used in place of the green.
1½ pounds top round steak (about ¾ inch thick), well trimmed
Salt
Freshly ground black pepper
1 teaspoon extra-virgin olive oil
1 large green bell pepper, thinly sliced
1 medium onion, thinly sliced
1 garlic clove, minced
6 ounces snow peas, strings removed, thinly sliced
2 tablespoons water
1 tablespoon low-sodium soy sauce
Season steak with salt and black pepper. Lightly coat a large nonstick skillet with cooking spray and heat over medium-high heat. Add steak and cook for 4 minutes per side for medium-rare; remove from heat. Transfer steak to a cutting board and let sit for 5 minutes before slicing.
Meanwhile, in the same pan, heat oil over medium-high heat. Add bell pepper, onion, and garlic; cook, stirring constantly, 5 minutes. Add peas and water. Cover the pan and cook, stirring occasionally, until vegetables are softened, about 5 minutes
. Uncover, add soy sauce, and cook 30 seconds longer. Add sliced steak to pan and toss briefly, just to heat through. Serve warm.
Makes 4 servings
Nutrition at a Glance
Per serving: 333 calories, 15 g fat, 6 g saturated fat, 40 g protein, 8 g carbohydrate, 2 g fiber, 312 mg sodium
This recipe can also be prepared for Phase 1 meals.
Pan-Seared Beef Tenderloin
with Creamy Peppercorn Sauce
Prep time: 10 minutes • Cook time: 10 minutes
Freshly cracked black peppercorns serve double duty in this satisfying entrée: First, they’re rubbed into the meat for flavor. Then the peppercorns left in the pan after cooking the steaks give body and kick to the sauce. If you don’t have a spice grinder or an extra coffee grinder for grinding spices, purchase cracked peppercorns or set your pepper grinder to the coarsest setting. Chicken or vegetable broth can be used in place of beef broth.
2 teaspoons whole black peppercorns
4 (6-ounce) beef tenderloin beef broth steaks (about 1 inch thick), well trimmed
1 garlic clove, cut in half lengthwise
Salt
2 tablespoons lower-sodium beef broth
¼ cup reduced-fat sour cream
In a spice grinder, coarsely grind peppercorns. Rub steaks on both sides with cut side of garlic, then coat with pepper on both sides, pressing to adhere, and season lightly with salt. Discard the garlic.
Lightly coat a large heavy or cast-iron skillet with cooking spray and heat over medium-high heat. Add steaks and sear on both sides, about 1 minute per side. Continue to cook to desired doneness, about 3 minutes per side for medium-rare. Transfer to a cutting board and let rest for 5 minutes.
While steak is resting, return the pan to medium heat, add broth, and stir with a wooden spoon to scrape up any browned bits clinging to the pan. Stir in sour cream and remove the pan from the heat. Serve steaks warm with sauce drizzled on top.
Makes 4 servings
Nutrition at a Glance
Per serving: 284 calories, 13 g fat, 5 g saturated fat, 38 g protein, 2 g carbohydrate, 0 g fiber, 188 mg sodium
This recipe can also be prepared for Phase 1 meals.
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SOUTH BEACH DIET WRAPS
Once you’re on Phase 2 or 3, you can enjoy a protein-and veggie-filled wrap made with a whole-wheat tortilla. Have one for lunch or for a midmorning or midafternoon snack, and account for the good carbs as you think about what other carbs you’ll be eating that day. The Scrambled New York Breakfast Wrap is a great option instead of cereal or an omelet for breakfast.
Greek Veggie Wrap: Combine 6 cups chopped romaine lettuce, 1 cup halved cherry tomatoes, ½ cup crumbled reduced-fat feta cheese, 1 thinly sliced small red onion, ¼ cup pitted and roughly chopped kalamata olives, 1 tablespoon extra-virgin olive oil, 1 tablespoon red wine vinegar, and salt and freshly ground black pepper to taste. Divide mixture among 4 (6-inch) whole-wheat tortillas. Roll up burrito-style and serve.
Pizza Wrap: Lay 4 (6-inch) whole-wheat tortillas on a work surface. Spread each with 2 tablespoons pizza sauce or tomato sauce. Place 1 part-skim mozzarella stick in the center. Roll up burrito-style and heat in a microwave until cheese melts, 30 seconds to 1 minute. Serve warm.
Pressed Cuban Wrap: Lay 4 (6-inch) whole-wheat tortillas on a work surface. Spread each with 1 tablespoon low-fat mayonnaise and 1 tablespoon stone-ground mustard. Top each with one-quarter of a thinly sliced large dill pickle, 2 slices ham, and 2 slices reduced-fat Swiss cheese. Roll up burrito-style and press with the palm of your hand to flatten. Lightly coat a grill pan with cooking spray and heat over medium-high heat. Place 1 wrap on the pan and press with the back of a large spatula until bottom is golden, 1 to 2 minutes. Turn and cook on the other side until golden. Cook remaining wraps and serve warm.
Reuben Wrap: Lay 4 (6-inch) whole-wheat tortillas on a work surface. Spread each with 1½ tablespoons Thousand Island Dressing (“Recipes for Phase 1 Meal Plans” Section) and 1 tablespoon stone-ground mustard. Top each with 2 slices lean pastrami, 1/3 cup sauerkraut, and 1 slice reduced-fat Swiss cheese. Sprinkle with rye seeds, if desired. Roll up burrito-style and serve.
Scrambled New York Breakfast Wrap: In a large nonstick skillet, heat 1 tablespoon extra-virgin olive oil over medium heat. Add 1 thinly sliced medium onion and a pinch of salt and freshly ground black pepper; cook, stirring occasionally, until just softened, about 5 minutes. Add 6 lightly beaten large eggs and allow to set for about 10 seconds. Sprinkle with 2 ounces diced smoked salmon and 2 ounces reduced-fat cream cheese (cut into small pieces). Scramble with eggs just until cheese melts, about 1 minute. Divide scramble among 4 (6-inch) whole-wheat tortillas. Roll up burrito-style and serve hot.
Smoked Turkey and Asparagus Wrap: Lay 4 (6-inch) whole-wheat tortillas on a work surface. Spread each with 1½ tablespoons low-fat mayonnaise and 1 tablespoon stone-ground mustard. Top each with 2 slices smoked turkey breast, 2 cooked asparagus spears, and 2 thin slices tomato. Season lightly with salt and freshly ground black pepper. Roll up burrito-style and serve.
Southwestern Steak Wrap: Rub 1 (8-ounce) flank steak with Southwest spice mix and grill or broil to medium-rare. Transfer to a cutting board, let rest for 5 minutes, then thinly slice. Lay 4 (6-inch) whole-wheat tortillas on a work surface. Spread each with 1 tablespoon low-fat mayonnaise and sprinkle with 2 tablespoons chopped roasted red peppers (from a jar). Top each with one-quarter of the steak slices and 1 cup chopped romaine lettuce. Roll up burrito-style and serve.
Spicy Niçoise Wrap: Combine 3 cups chopped red-leaf lettuce, 2 (6-ounce) cans drained and flaked water-packed chunk light tuna, 2 peeled and chopped hard-boiled eggs, 1 chopped large tomato, ¼ cup pitted and chopped Niçoise olives, 1 tablespoon extra-virgin olive oil, 1 tablespoon red wine vinegar, and 2 teaspoons hot pepper sauce. Divide among 4 (6-inch) whole-wheat tortillas. Roll up burrito-style and serve.
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Quick Lamb Stew
Prep time: 20 minutes • Cook time: 35 minutes
Since boneless leg of lamb is a tender cut, it can be cooked much more quickly than typical lamb stew meat. Celeriac, also called celery root, makes a hearty addition here.
3 teaspoons extra-virgin olive oil
1½ pounds boneless leg of lamb, trimmed and cut into ½-inch pieces
¼ teaspoon salt
1/8 teaspoon freshly ground black pepper
2 medium carrots, cut into ½-inch dice
1 medium celeriac, peeled and cut into ½-inch dice (about 3 cups)
1 medium onion, chopped
4 garlic cloves, smashed and peeled
2 teaspoons dried rosemary, crumbled
1 tablespoon tomato paste
1/3 cup dry red wine
1 (28-ounce) can whole peeled tomatoes, with juices
In a large saucepan, heat 1 teaspoon of the oil over medium-high heat. Add lamb and sprinkle with salt and pepper. Cook, stirring occasionally, 6 minutes, or until lamb is lightly browned on the outside and slightly pink on the inside. Using a slotted spoon, transfer lamb to a plate.