A Bride Worth Billions (52 page)

The journey to weight loss through the South Beach Diet starts in your kitchen. Cooking your own food is a good way to promote healthy eating habits. You will know
exactly
what is going into your food when you play chef. This way, you can also measure the glycemic index of your food. Most foods served at restaurants contain ridiculously high amounts of saturated fats and calories. Eating at home enables you to choose your own low-fat and low-calorie ingredients.

Here are some recipes for a variety of delicious dishes that are all permissible to eat during the South Beach Diet phases:

Egg Muffins

These muffins are a perfect grab-and-go breakfast for the busy dieter. They are perfect for any phase of the South Beach Diet.

Ingredients:

• 12 eggs, beaten
  
• 350 grams fat-free cheese, grated
  
• 3 green onions, finely chopped
  
• 350 grams cooked chopped vegetables such as red pepper, broccoli, or zucchini
  
• 170 grams Canadian bacon
  
• Salt and pepper to taste
  

Directions:

1. Preheat oven to 375 degrees F. Spray a muffin pan with non-stick spray.
   
2. Layer the bacon, vegetables, cheese, and green onions in the bottom of the pan.
   
3. Mix salt and pepper into the beaten eggs. Pour egg mixture into each muffin cup until roughly ¾ full.
   
4. Bake for 25-30 minutes, until the muffins rise and become golden brown. You can refrigerate the egg muffins up to one week. Simply reheat them in the microwave for about 45 seconds just before eating.
   

Tuscan Baked Eggs

Here is another egg-based breakfast recipe that is not only low in carbs, but gluten-free, too. For the last two phases of the South Beach Diet, you can serve this dish with whole wheat toast on the side.

Ingredients:

• 1 tablespoon extra-virgin olive oil
  
• 60 grams red onion, diced
  
• 2 cloves garlic, minced
  
• 1 can diced tomatoes
  
• 1 tablespoon fresh thyme
  
• 4 eggs
  
• 2 tablespoons grated parmesan cheese
  
• 1 tablespoon fresh chives, finely chopped
  

Directions:

1. In a pan, heat the oil over medium heat and sauté the red onion for 2-3 minutes. Add garlic and cook for another minute. Then add the canned tomatoes and thyme. Simmer for 6-8 minutes, stirring occasionally. In the meantime, preheat broiler.
   
2. When the tomatoes slightly thicken, remove about half of the tomatoes and set aside. Spread the rest of the tomatoes around the bottom of the pan. Break four eggs into the pan. Spoon the rest of the tomato mixture carefully over and around the white part of the eggs, leaving the yolks showing.
   
3. Cover the pan and let the eggs cook in the tomatoes for about 3 minutes. When the eggs are partly done, sprinkle on parmesan cheese and broil for 2-3 minutes
   

Breakfast Casserole with Mushroom and Feta

Here is another breakfast dish that is suitable for any of the three South Beach Diet phases. You can make this on the weekend, and eat it throughout the week.

Ingredients:

• 220 grams mushrooms, rinsed and sliced
  
• 1 green bell pepper, diced
  
• 2 teaspoons olive oil
  
• 230 grams crumbled feta cheese
  
• 12 eggs, beaten
  
• 3 green onions, sliced
  
• Black pepper to taste
  

Directions:

1. Preheat oven to 375 degrees F. Spray a glass casserole dish with non-stick spray.
   
2. In a pan, heat olive oil and sauté mushrooms for 4-5 minutes. Spread mushrooms in the bottom of the casserole dish.
   
3. Sauté the green peppers until softened. Layer peppers over mushrooms. Sprinkle the crumbled feta cheese over the top of mushroom-pepper mixture.  Season with pepper.
   
4. Pour the beaten eggs over the mushrooms, peppers, and feta.  Use a fork to gently stir the mixture. Bake for 35-45 minutes, or until the top is slightly browned. Serve hot.
   

Easy Lettuce Wraps

Easy to make lettuce wraps perfect for Phase 1 of the South Beach Diet.

Ingredients:

• 4 large iceberg lettuce leaves
  
• 4 slices roast turkey
  
• ½ cucumber, sliced into thin strips
  
• 230 grams pre-made hummus
  
• 1/8 teaspoon paprika
  

Directions:

1. Top a lettuce leaf with a slice of turkey, cucumber, hummus, and paprika. Roll it up tightly.
   
2. Repeat with the remaining ingredients. Serve immediately.
   

Bacon and Broccoli Salad

A delicious low-calorie salad that incorporates bacon, jicama, and broccoli.

Ingredients:

• 950 grams cooked broccoli, coarsely chopped
  
• 300 grams jicama, diced
  
• 1 small red onion, minced
  
• 6 slices cooked turkey bacon, finely chopped
  
• 60 grams reduced-fat mayonnaise
  
• 120 grams Greek yogurt
  
• 3 cloves garlic, minced
  
• 1 tablespoon apple cider vinegar
  
• 1 teaspoon brown sugar
  
• A handful of dried or fresh cranberries
  
• Salt and black pepper to taste
  

Directions:

1. In a large bowl, whisk together garlic, mayonnaise, yogurt, vinegar, and sugar.
   
2. Add the remaining ingredients. Toss to coat with the dressing.
   

Ginger and Cilantro Tilapia

A convenient last-minute meal that is loaded with flavor and is easy to prepare.

Ingredients:

• 1 lbs. tilapia fillets
  
• Salt and black pepper to taste
  
• 3 cloves garlic, minced
  
• 1 tablespoon ginger, grated
  
• 1 jalapeño pepper, finely chopped
  
• 80 grams cilantro, coarsely chopped
  
• 60 grams white wine
  
• 2 tablespoons tamari
  
• 1 teaspoon sesame oil
  
• Finely chopped scallions and extra cilantro for garnish
  

Directions:

1. Heat oven to 475 degrees F.
   
2. Pat the tilapia dry, season lightly with salt and pepper, and lay in a glass baking dish.
   
3. Combine the garlic, grated ginger, jalapeño, cilantro, white wine, tamari, and sesame oil in a food processor. Process until well-blended.
   
4. Pour the sauce over the fish, making sure to rub it in. Bake for 8-10 minutes, or until the fish is cooked through. 
   
5. Serve immediately over orzo or brown rice, garnished with the additional scallions and cilantro.
   

Easy Mustard Chicken

This dish is bursting with flavor. The best part is that it has a low glycemic index, making it an ideal meal for those following the South Beach Diet.

Ingredients:

For the chicken:

• 4 boneless, skinless chicken breasts
  
• 1 tablespoon olive oil
  
• ½ teaspoon poultry seasoning
  

For the sauce:

• 60 grams light mayonnaise
  
• 60 grams light sour cream
  
• 1 tablespoon Dijon mustard
  
• ½ teaspoon dry mustard
  
• ¼ teaspoon ground ginger
  
• 180 grams chicken broth
  

Directions:

1. Trim all excess fat tendons from the chicken breasts. Make small slits crosswise down the length of each breast and season with poultry seasoning on both sides.
   
2. In a large pan, heat olive oil. Pan-fry the chicken for about 4 minutes on each side. The chicken should be slightly golden-brown.
   
3. While the chicken cooks, combine all the sauce ingredients in a bowl and whisk together.
   
4. Pour the sauce over the chicken. Simmer for 20 minutes. Remove the chicken from the pan and whisk the sauce until smooth. Serve hot, with a little sauce spooned over each piece of chicken, garnishing with fresh parsley if desired.
   

Quick Carne Asada

A mouth-watering flank steak dish for meat-lovers. This is perfect for Phase 1 of the South Beach Diet.

Ingredients:

• 60 grams fresh lime juice
  
• 2 cloves garlic, minced
  
• Salt and black pepper to taste
  
• 1 ½ lbs. flank steak
  
• 1 large red onion, sliced into thick rings
  
• ½ teaspoon extra virgin olive oil
  
• 1 small avocado, diced
  
• 240 grams fresh tomato salsa
  

Directions:

1. Marinate steak in a baking dish along with the lime juice, garlic, pepper, and salt. Cover and let it stand for 30 minutes, turning once.
   
2. Heat lightly coated grill pan or grill with cooking spray. Grill steak for 5-7 minutes per side, basting with the marinade. Remove the steak from the heat, cover, and let it rest on a plate or cutting board for at least 10 minutes.
   
3. Coat onion rings with olive oil. Grill onions for 5 minutes.
   
4. Slice the steak against the grain into thin strips. Serve with avocado, onion, and salsa.
   

Garlic Lover’s Beef Stew

Here is a dish accompanied by a generous amount of fragrant garlic.

Ingredients:

• 2 ½ lbs. beef chuck roast, cubed
  
• 1-2 tablespoons olive oil
  
• 350 grams beef broth
  
• 240 grams garlic cloves, sliced into lengthwise slivers
  
• 240 grams Kalamata olives, cut in half lengthwise
  
• 2 tablespoons capers
  
• 3 bay leaves
  
• 1 teaspoon dried oregano
  
• 1 can diced tomatoes
  
• 2 tablespoons tomato paste
  
• 3 tablespoons red wine vinegar
  
• Black pepper to taste
  

Directions:

1. In a frying pan, heat the oil over medium-high heat. Brown the beef cubes. Put beef in the Crockpot. Add the beef broth to the frying pan, and scrape up any browned bits from the bottom of the pan. Simmer until the beef broth is reduced to roughly 3/4 cup. Add reduced broth to the Crockpot.
   

1. While the beef is browning, add garlic and olives to the Crockpot along with capers, bay leaves, oregano, canned tomatoes, tomato paste, red wine vinegar, and pepper.
   
2. Cook on high for about 4 hours or a little longer, until meat is tender and flavors are well blended. Serve hot.
   

Swedish Meatballs

Cooking healthy South Beach Diet recipes has never been so easy. Try these Swedish meatballs that are sure to blow your taste buds away.

Ingredients:

• 1 lb. lean ground beef
  
• 1 lb. lean ground turkey
  
• 1 yellow onion, minced
  
• 1 tablespoon ground garlic
  
• ¼ teaspoon salt
  
• ¼ teaspoon white pepper
  
• ½ teaspoon ground ginger
  
• ½ teaspoon ground cardamom
  
• ½ teaspoon ground allspice
  
• ¼ teaspoon ground cinnamon
  

Directions:

1. Preheat oven to 400 degrees F. 
   
2. Combine meat, onions, garlic, salt, pepper, ginger, cardamom, allspice, and cinnamon.
   
3. Spray a pan or a grilling rack with olive oil or non-stick spray. 
   
4. Use a spoon to measure out meat, forming small meatballs by rolling with your hands and placing them on the rack as you go. Bake until meatballs are slightly browned and cooked through, 20-30 minutes.  Serve hot.
   

South Beach Diet’s Mocha Ricotta Crème

The best thing about eating healthy is rewarding yourself with a delicious dessert. This is a recipe from the South Beach Diet Cookbook. This dessert is sure to satisfy your sweet tooth and chocolate craving.

Ingredients:

• 120 grams ricotta cheese
  
• ½ teaspoon unsweetened cocoa powder
  
• ¼ teaspoon pure vanilla extract
  
• 1 package sugar substitute
  
• 1 dash espresso powder
  
• Mini chocolate chips
  

Directions:

In a bowl, mix together the ricotta, cocoa powder, vanilla extract and sugar substitute. Refrigerate until chilled.

Just before serving, sprinkle chocolate chips and a dash of espresso powder over the top.

Chocolate Peanut Butter Muffins

You can indulge in these muffins without feeling guilty. They are suitable for the South Beach Diet.

Ingredients: