Add remaining 2 teaspoons oil to the pan and heat over medium-high heat. Add carrots, celeriac, onion, garlic, rosemary, and a pinch of salt and pepper. Cook, stirring frequently, until vegetables start to brown, about 5 minutes. Add tomato paste and cook, stirring, 1 minute longer. Add wine and cook 1 minute longer. Add tomatoes and their juices, breaking up tomatoes with a wooden spoon. Bring to a simmer, reduce heat to medium-low, and cook until vegetables are tender and flavors blended, about 20 minutes. Return lamb and any juices to the pan and cook just to heat through. Serve warm.
Makes 4 servings
Nutrition at a Glance
Per serving: 398 calories, 13 g fat, 4 g saturated fat, 39 g protein, 28 g carbohydrate, 6 g fiber, 568 mg sodium
Two-Bean Chili Con Carne
Prep time: 10 minutes • Cook time: 25 minutes
Two kinds of beans means double the fiber in this wholesome beef chili. We chose black beans and pintos, but you can use cannellini or favas, or whatever types you like best.
1 tablespoon extra-virgin olive oil
1 pound extra-lean ground beef
2 tablespoons chili powder
¼ teaspoon cayenne
1 large green bell pepper, diced
1 medium onion, chopped
4 garlic cloves, minced
2 teaspoons dried oregano
1 tablespoon tomato paste
2 (14.5-ounce) cans no-salt-added diced tomatoes, with juices
1 (15-ounce) can black beans, rinsed and drained
1 (15-ounce) can pinto beans, rinsed and drained
1 (8-ounce) can no-salt-added tomato sauce
In a large saucepan, heat oil over medium-high heat. Add beef, 1 tablespoon of the chili powder, and cayenne. Cook, stirring to break up meat, about 5 minutes, or until browned. Using a slotted spoon, transfer meat to a plate.
Add pepper, onion, garlic, oregano, and remaining 1 tablespoon chili powder to the same saucepan; cook over medium heat, stirring occasionally, until onion begins to soften, about 3 minutes. Stir in tomato paste, then add diced tomatoes and their juices, black beans, pinto beans, and tomato sauce. Cover and simmer for 10 minutes, stirring occasionally. Uncover, add cooked beef, and cook over medium heat until chili thickens, about 5 minutes. Serve warm.
Makes 4 (generous 1½-cup) servings
Nutrition at a Glance
Per serving: 406 calories, 11 g fat, 3 g saturated fat, 35 g protein, 38 g carbohydrate, 12 g fiber, 639 mg sodium
This recipe can also be prepared for Phase 1 meals.
Barley Risotto
Prep time: 5 minutes • Cook time: 55 minutes
Just like classic risotto, this barley version is toothsome and creamy. Techniquewise, it’s even easier than conventional risotto because it doesn’t require as much stirring. This recipe is very adaptable: Add mushrooms if you like, or stir in a mix of fresh herbs at the end.
3 cups lower-sodium chicken broth
2 teaspoons extra-virgin olive oil
1 small onion, thinly sliced
½ cup pearled barley
¼ cup freshly grated Parmesan cheese
¼ teaspoon salt
Freshly ground black pepper
In a medium saucepan, bring broth to a simmer; remove from the heat and cover to keep warm.
Meanwhile, in a second medium, heavy-bottomed saucepan, heat oil over medium heat. Add onion and barley; stir to combine. Reduce heat to low and cook, stirring occasionally, until onion is softened and barley is lightly toasted, about 5 minutes.
Add about a third of the broth, bring to barely a simmer, and cook over very low heat, stirring occasionally, until broth is almost absorbed, about 12 minutes. Repeat with another cup of the broth, and then with the remaining cup of broth. Cooking time will be about 50 minutes total. Remove the pan from the heat and stir in Parmesan, salt, and pepper to taste. Serve warm.
Makes 4 (½-cup) servings
Nutrition at a Glance
Per serving: 166 calories, 5 g fat, 2 g saturated fat, 8 g protein, 23 g carbohydrate, 4 g fiber, 279 mg sodium
Make-Ahead: Barley risotto freezes well for up to 1 month and reheats easily in the microwave.
Baked Sweet Potato Chips
Prep time: 10 minutes • Cook time: 17 minutes
These healthy low-fat chips get pizzazz with the addition of Italian seasoning. For “hot” chips, try Cajun seasoning or add minced garlic.
2 large sweet potatoes (2 pounds), sliced into ¼-inch-thick half moons
2 teaspoons extra-virgin olive oil
1 tablespoon Italian seasoning
Salt
Freshly ground black pepper
Heat the oven to 400°F.
In a large bowl, toss potatoes with oil, Italian seasoning, and a pinch of salt and pepper. Spread in a single layer on two large baking sheets and bake for 10 minutes. With a spatula, turn slices over and continue baking until chips are golden, about 7 minutes longer. Serve warm.
Makes 4 servings
Nutrition at a Glance
Per serving: 216 calories, 2 g fat, 0.5 g saturated fat, 4 g protein, 46 g carbohydrate, 7 g fiber, 197 mg sodium
Kale and Turkey Bacon Gratin
Prep time: 15 minutes • Cook time: 30 minutes
Kale offers an abundance of nutrients, including fiber, vitamin C, vitamin B6, and beta-carotene. Its hearty texture makes it well suited for a gratin. If you prefer, try other cooking greens, alone or in combination, such as Swiss chard, mustard, turnip, or dandelion. For a vegetarian version, simply skip the bacon.
1¼ pounds kale, thick stems stripped and tough ends removed, chopped (about 8 cups)
4 slices turkey bacon, cut into 1-inch pieces
1 small onion, chopped
2 garlic cloves, minced
½ cup fat-free half-and-half
Freshly ground black pepper
¼ cup freshly grated Parmesan cheese
Heat the oven to broil.
In a deep oven-proof skillet, bring a few inches of water to a boil. Add kale and cook over medium-high heat until tender, about 6 minutes. Drain and pat dry.
Wipe the skillet dry and return to medium-high heat. Add bacon and cook until crispy, 4 to 5 minutes. Transfer bacon to a plate. Add onion and garlic to the pan, reduce heat to medium, and cook, stirring, until onion is softened, about 7 minutes.
Return bacon to the pan and add half-and-half. Bring to a simmer and cook until slightly reduced, about 5 minutes. Season with pepper to taste. Add kale and stir to combine. Sprinkle evenly with cheese. Broil for 2 to 3 minutes, or until cheese is lightly browned.
Makes 4 servings
Nutrition at a Glance
Per serving: 151 calories, 6 g fat, 2 g saturated fat, 10 g protein, 19 g carbohydrate, 3 g fiber, 348 mg sodium
This recipe can also be prepared for Phase 1 meals.
Peanut Butter and Jelly Cookies
Prep time: 15 minutes • Cook time: 14 minutes
Who would believe you can get such a delectable cookie out of such a simple process and with so few ingredients? (That’s right, there’s no flour!) The not-too-sweet, deep, nutty flavor is perfect for kids young and old. These cookies are so good that we need to remind you to limit yourself to one serving!
¾ cup granular sugar substitute
1 large egg
1 teaspoon vanilla extract
1 cup creamy trans fat-free peanut butter
1 teaspoon baking soda
¼ cup sugar-free jam, any flavor
Heat the oven to 350°F. Line a baking sheet with parchment paper.
Mix sugar substitute, egg, and vanilla together with an electric mixer on low for 3 minutes. Add peanut butter and baking soda. Mix on medium until dough comes together, about 30 seconds.
Form dough into 24 (2-teaspoon) balls and place on the baking sheet 1 inch apart. Gently press your thumb into the center of each to make an indentation. Fill each indentation with ½ teaspoon jam.
Bake until lightly browned on the bottom, 12
to 14 minutes. Let cookies cool briefly on the pan, then transfer to a wire rack to cool completely.
Makes 24 (2 per serving)
Nutrition at a Glance
Per serving: 140 calories, 11 g fat, 2.5 g saturated fat, 6 g protein, 7 g carbohydrate, 1 g fiber, 210 mg sodium
South Beach Diet Tiramisu
Prep time: 20 minutes • Cook time: 20 minutes • Cool time: 30 minutes
A favorite Italian dessert, tiramisu (meaning “pick-me-up,” in reference to the espresso and cocoa it includes) makes a light yet rich finish to any meal.
6 large egg whites
½ teaspoon cream of tartar
1/8 teaspoon salt
¾ teaspoon vanilla extract
1/3 cup plus 2 teaspoons granular sugar substitute
6 tablespoons whole-grain pastry flour
½ cup part-skim ricotta cheese
½ cup fat-free or light whipped topping
¼ cup strongly brewed decaffeinated espresso
½ teaspoon unsweetened cocoa powder
Mint sprigs for garnish (optional)
Heat the oven to 350°F. Lightly coat an 8- by 8-inch baking pan with cooking spray.
In a large bowl, with an electric mixer at high speed, beat egg whites, cream of tartar, and salt until soft peaks form, about 5 minutes. Add ½ teaspoon of the vanilla and beat to combine. Add 1/3 cup of the sugar substitute and beat until stiff peaks form. Sift 2 tablespoons of the flour over beaten egg whites and gently fold to incorporate. Repeat twice with remaining flour until all of the flour is incorporated.
Pour batter into the pan and gently smooth the top. Bake, turning once halfway through, until cake is golden and a tester inserted into the center comes out clean, about 20 minutes. Cool completely.
In a small bowl, combine ricotta, whipped topping, remaining 2 teaspoons sugar substitute, and remaining ¼ teaspoon vanilla. Cut cake in half vertically down the middle to make two 4- by 8-inch pieces. Place the halves on a flat work surface. Drizzle 2 tablespoons of the espresso onto each half. Spread half of the ricotta mixture onto one of the halves and dust with half of the cocoa powder. Top with remaining cake half; spread the top with remaining ricotta mixture and dust with remaining cocoa powder. Using a serrated knife, gently cut cake crosswise into 4 slices and garnish with mint sprigs, if using.
Makes 4 servings
Nutrition at a Glance
Per serving: 130 calories, 2.5 g fat, 1.5 g saturated fat, 10 g protein, 13 g carbohydrate, 0 g fiber, 200 mg sodium
Coffee Panna Cotta
Prep time: 20 minutes • Cook time: 10 minutes • Chill time: 4 hours or overnight
A traditional chilled Italian dessert, panna cotta literally means “cooked cream.” Our version uses low-fat yogurt and fat-free half-and-half for a lighter take on the classic. If you like a stronger coffee flavor, use instant espresso powder in place of coffee powder.
1 cup low-fat plain yogurt
¾ teaspoon unflavored gelatin
½ cup fat-free half-and-half
3 tablespoons granular sugar substitute
1 teaspoon instant coffee powder
1/8 teaspoon vanilla extract
Lightly coat 4 (6-ounce) custard cups with cooking spray.
Line a strainer with paper towels and set over a large bowl. Put yogurt into the strainer and let sit for 15 to 20 minutes, or until slightly thickened.
Meanwhile, in a small saucepan, sprinkle gelatin over half-and-half; let stand for 10 minutes. Bring to a gentle simmer over medium-low heat and cook, whisking constantly, until gelatin dissolves. Add sugar substitute, coffee powder, and vanilla; continue whisking until sugar substitute dissolves. Remove from heat.
Using a rubber spatula, scrape yogurt into a large bowl. Immediately add half-and-half mixture and stir well to combine.
Divide mixture evenly among prepared custard cups. Cover and chill at least 4 hours or overnight. Serve chilled.
Makes 4 servings
Nutrition at a Glance
Per serving: 62 calories, 1 g fat, 1 g saturated fat, 4 g protein, 8 g carbohydrate, 0 g fiber, 87 mg sodium
This recipe can also be prepared for Phase 1 meals.
Creamy Dreamy Strawberry-Vanilla Shake
Prep time: 5 minutes
Frozen strawberries work like ice cubes to thicken and chill this irresistibly creamy shake. Since strawberries are available year-round, you can enjoy it anytime.
1 cup plain nonfat or low-fat yogurt
1 cup 1% milk
2 cups frozen strawberries
1 teaspoon vanilla extract
In a blender, purée yogurt, milk, strawberries, and vanilla until smooth. Serve cold.
Makes 4 (1-cup) servings
Nutrition at a Glance
Per serving: 90 calories, 1.5 g fat, 1 g saturated fat, 6 g protein, 14 g carbohydrate, 1 g fiber, 75 mg sodium
Variation: Use any type of berry and flavor of extract you prefer.
Dr. Agatston Answers Your Questions about Phase 2
Here are the answers to some of the questions our nutritionists and I are most often asked by dieters on Phase 2.
Can I still eat as much protein now that I’m eating more carbohydrates on Phase 2?
I don’t know how much lean protein you were eating on Phase 1, but I’m sure it was enough to keep you healthy and satisfied. As you know, on the South Beach Diet, we don’t expect you to count grams of protein or weigh your food on any phase.
Now that you’re gradually adding satisfying high-fiber whole grains and fruits to your diet on Phase 2, you’ll naturally be less hungry, and the amount of lean protein you require to feel full will no doubt be less than you were eating on Phase 1. That said, I encourage you to eat some protein—fish or shellfish, lean beef or pork, white meat chicken or turkey, or soy protein, for example—along with these good carbs at most meals. Protein helps slow down the digestion of carbohydrates, which means that your body will make less insulin, your sugar swings will be reduced, and you won’t crave more food in between meals.
I also urge you to eat slowly, savor your food, and really enjoy the variety of foods you’ll introduce on Phase 2. If you do this, your focus will no longer be on how much protein you can have because you’ll never be hungry. Another tip: Once you’re satisfied, push your chair away from the table. It’s fine to leave some food on your plate at the end of a meal.
As soon as I started Phase 2, I regained some weight. Could I be doing something wrong?
Most people move easily from Phase 1 to Phase 2 and continue losing weight (though not as quickly as they did on Phase 1) even when they add good carbs back into their diets. But other people, like you, have trouble. There are several possible reasons why you are putting on weight.
You’re eating too many additional carbohydrates too soon. You may be overdoing the new carbohydrates and inadvertently triggering cravings that cause you to overeat. Please review “PHASE 2: Achieving Your Health and Weight Loss Goals” Section for advice on how to gradually add more good carbs back into your diet.
You’re in a food rut. Sometimes dieters get into the habit of eating the same thing day after day, which can lead to overeating out of boredom. Vary your diet daily and you’ll likely start losing weight again. The Phase 2 Meal Plans on “Phase 2 Sample Meal Plans” Section give you plenty of ideas for varied breakfasts, lunches, dinners, and even delicious desserts.
The South Beach Diet Super Charged Page 30