Tangy Green Beans Amandine Recipe - South Beach Diet Dinner

Tangy Green Beans Amandine Recipe - South Beach Diet Dinner

Free South Beach Diet Recipes - South Beach Diet meal menu plan online

South Beach Diet Phase 1, 2, & 3
Prep Time: 5 min
Total Time: 13 min
Makes: 4 servings

INGREDIENTS - South Beach Diet food list

1 lb. fresh or frozen whole green beans
1 Tbsp. olive oil
2 Tbsp. lemon juice
2 Tbsp. GREY POUPON Dijon Mustard
1/4 tsp. dill weed
2 Tbsp. sliced almonds, toasted

DIRECTIONS - South Beach Diet cook book

Cook and stir beans in hot oil in large skillet on medium-high heat just until crisp-tender.
Add lemon juice, mustard and dill; toss to coat. Cook until heated through, stirring frequently.
Sprinkle with almonds.

South Beach Diet Nutrition (per serving)
Calories 100
Total fat 6 g
Saturated fat 0.5 g
Cholesterol 0 mg
Sodium 190 mg
Carbohydrate 10 g
Dietary fiber 5 g
Sugars 3 g
Protein 3 g
Vitamin A 15 %DV
Vitamin C 15 %DV
Calcium 6 %DV
Iron 8 %DV

SOUTH BEACH DIET™ Tip
Eat well with this classic vegetable side dish. The Dijon mustard makes it tastefully unique!

Jazz It Up
For stronger dill flavor, increase dill weed to 1/2 tsp.

How to Toast Nuts
Preheat oven to 350°F. Spread nuts in single layer on baking sheet. Bake 5 to 7 minutes or until lightly toasted.

Salmon with Tomatoes, Spinach & Mushrooms Recipe - South Beach Diet Dinner

Salmon with Tomatoes, Spinach & Mushrooms Recipe - South Beach Diet Dinner

Free South Beach Diet Recipes - South Beach Diet meal menu plan online

South Beach Diet Phase 1, 2, & 3
Prep Time: 10 min
Total Time: 35 min
Makes: 4 servings

INGREDIENTS - South Beach Diet food list

4 salmon fillets (4 oz. each)
2 cups chopped fresh spinach
1 cup sliced mushrooms
1 medium tomato, chopped
1/3 cup SOUTH BEACH DIET™ Italian Dressing

DIRECTIONS - South Beach Diet cook book

Preheat oven to 375°F. Place salmon fillets, skin-sides down, in 13x9-inch baking dish sprayed with cooking spray.
Mix remaining ingredients until well blended; spoon evenly over salmon.
Bake 20 to 25 min. or until salmon flakes easily when tested with fork.

South Beach Diet Nutrition (per serving)
Calories 180
Total fat 7 g
Saturated fat 1 g
Cholesterol 60 mg
Sodium 290 mg
Carbohydrate 4 g
Dietary fiber 1 g
Sugars 3 g
Protein 24 g
Vitamin A 40 %DV
Vitamin C 8 %DV
Calcium 4 %DV
Iron 8 %DV

SOUTH BEACH DIET™ Tip
Looking for ways to add more fish to your diet? Try this easy-to-make recipe that's rich in vitamin A from the spinach.

Substitute
Substitute red snapper or orange roughy fillets for the salmon fillets.

Grilled Chicken with Orange-Mango Salsa Recipe - South Beach Diet Dinner

Grilled Chicken with Orange-Mango Salsa Recipe - South Beach Diet Dinner

Free South Beach Diet Recipes - South Beach Diet meal menu plan online

South Beach Diet Phase 2 & 3
Prep Time: 20 min
Total Time: 36 min
Makes: 4 servings, one chicken breast and about 1/2 cup salsa each

INGREDIENTS - South Beach Diet food list

1/4 cup SOUTH BEACH DIET™ Balsamic Dressing, divided
4 small boneless skinless chicken breast halves (1 lb.)
1 medium navel orange, peeled, chopped
1 medium mango, peeled, chopped
2 Tbsp. slivered red onions
2 Tbsp. chopped cilantro
1 tsp. chopped seeded jalapeño peppers

DIRECTIONS - South Beach Diet cook book

Preheat grill to medium-high heat. Pour 3 Tbsp. of the dressing over chicken in large resealable plastic bag; seal bag. Refrigerate while preparing the salsa.

Combine oranges, mangoes, onions, cilantro, peppers and remaining 1 Tbsp. dressing. Let stand at room temperature until ready to serve.

Remove chicken from dressing; discard bag and dressing. Grill chicken 6 to 8 min. on each side or until cooked through (170°F). Serve with the prepared salsa.

South Beach Diet Nutrition (per serving)
Calories 200
Total fat 4 g
Saturated fat 1 g
Cholesterol 65 mg
Sodium 180 mg
Carbohydrate 15 g
Dietary fiber 2 g
Sugars 12 g
Protein 25 g
Vitamin A 10 %DV
Vitamin C 60 %DV
Calcium 4 %DV
Iron 6 %DV

SOUTH BEACH DIET™ Tip
Looking for a new way to enjoy chicken? This flavorful grilled chicken and fruity salsa is not only delicious but it can also help you eat right.

Keeping It Safe
Always cook chicken until well done, not medium or rare. If using a meat thermometer, the internal temperature should register at least 170ºF when the thermometer is inserted into the thickest part of the breast. When the chicken is completely cooked, the juices should run clear.

Keeping It Safe
Remember to always discard any marinade used with raw meat.

Easy Ratatouille Recipe - South Beach Diet Dinner

Easy Ratatouille Recipe - South Beach Diet Dinner

Free South Beach Diet Recipes - South Beach Diet meal menu plan online

South Beach Diet Phase 1, 2, & 3
Prep Time: 10 min
Total Time: 38 min
Makes: 8 servings, about 1 cup each

INGREDIENTS - South Beach Diet food list

1 large eggplant, cut into bite-size pieces
1 medium red pepper, cut into 1/2-inch-wide strips, then cut crosswise in half
1 medium onion, cut into 1/2-inch-thick slices
1 medium zucchini, cut into 1/2-inch-thick slices
1/4 cup SOUTH BEACH DIET™ Italian Dressing
1 can (14.5 oz.) low-sodium diced tomatoes, undrained
1/2 cup KRAFT 2% Milk Shredded Reduced Fat Mozzarella Cheese
2 Tbsp. KRAFT 100% Grated Parmesan Cheese

DIRECTIONS - South Beach Diet cook book

Mix eggplant, peppers, onions, zucchini and dressing in large skillet; cook and stir on medium-high heat 6 to 8 min. or until vegetables are crisp-tender and lightly browned.

Add tomatoes; cook 15 min., stirring occasionally.

Top with cheeses; cover. Cook an additional 5 min. or until mozzarella cheese is melted.

South Beach Diet Nutrition (per serving)
Calories 80
Total fat 3 g
Saturated fat 1 g
Cholesterol 5 mg
Sodium 170 mg
Carbohydrate 10 g
Dietary fiber 4 g
Sugars 6 g
Protein 4 g
Vitamin A 15 %DV
Vitamin C 35 %DV
Calcium 15 %DV
Iron 4 %DV

SOUTH BEACH DIET™ Tip
What a great combination of colors and flavors! This classic French dish is not only high in vitamin C from the combination of red peppers and tomatoes, but also a breeze to make on the stovetop.

Best of Season
When buying eggplant, look for one that is firm to the touch.

Caramelized Onion Topped Steaks with Creamy Horseradish Sauce Recipe - South Beach Diet Dinner

Caramelized Onion Topped Steaks with Creamy Horseradish Sauce Recipe - South Beach Diet Dinner

Free South Beach Diet Recipes - South Beach Diet meal menu plan online

South Beach Diet Phase 2 & 3
Prep Time: 5 min
Total Time: 20 min
Makes: 4 servings

INGREDIENTS - South Beach Diet food list

1 small onion, thinly sliced (about 3/4 cup)
1/4 cup SOUTH BEACH DIET™ Italian Dressing
4 beef tenderloin steaks (4 oz. each)
1/4 cup BREAKSTONE'S FREE or KNUDSEN FREE Fat Free Sour Cream
1 Tbsp. horseradish

DIRECTIONS - South Beach Diet cook book

Cook onions in dressing in large skillet on medium heat until tender, stirring occasionally. Push onions to one side of skillet.

Add steaks to other side of skillet; cook 5 min. on each side for medium doneness (160°F).

Meanwhile, combine sour cream and horseradish. Place steaks on serving plates; top with the onions. Serve with the horseradish sauce.

South Beach Diet Nutrition (per serving)

Calories 190
Total fat 9 g
Saturated fat 3 g
Cholesterol 55 mg
Sodium 240 mg
Carbohydrate 6 g
Dietary fiber 1 g
Sugars 4 g
Protein 19 g
Vitamin A 4 %DV
Vitamin C 2 %DV
Calcium 4 %DV
Iron 15 %DV

SOUTH BEACH DIET™ Tip
The horseradish sauce served with this tender steak is made with fat free sour cream to help you eat right.

Asian Coleslaw Recipe - South Beach Diet Dinner

Asian Coleslaw Recipe - South Beach Diet Dinner

Free South Beach Diet Recipes - South Beach Diet meal menu plan online

South Beach Diet Phase 1, 2, & 3
Prep Time: 10 min
Total Time: 3 hr 10 min
Makes: 12 servings, 1/2 cup each

INGREDIENTS - South Beach Diet food list

1/3 cup SOUTH BEACH DIET™ Ranch Dressing
1/4 cup no-sugar-added peanut butter (0g trans fat)
1 Tbsp. lite soy sauce
1 bag (16 oz.) coleslaw blend
1 Tbsp. chopped PLANTERS Dry Roasted Unsalted Peanuts

DIRECTIONS - South Beach Diet cook book
Mix dressing, peanut butter and soy sauce in large bowl with wire whisk until well blended.

Add coleslaw blend; toss to coat. Cover.

Refrigerate several hours or until chilled. Top with peanuts just before serving.

South Beach Diet Nutrition (per serving)
Calories 60
Total fat 4.5 g
Saturated fat 0.5 g
Cholesterol 0 mg
Sodium 160 mg
Carbohydrate 4 g
Dietary fiber 1 g
Sugars 2 g
Protein 2 g
Vitamin A 20 %DV
Vitamin C 20 %DV
Calcium 0 %DV
Iron 0 %DV

SOUTH BEACH DIET™ Tip
Each flavorful serving of this Asian-inspired coleslaw is high in vitamin C and a good source of vitamin A.

Feta and Vegetable Grill Recipe - South Beach Diet Dinner

Feta and Vegetable Grill Recipe - South Beach Diet Dinner

Free South Beach Diet Recipes - South Beach Diet meal menu plan online

South Beach Diet Phase 1, 2, & 3
Prep Time: 15 min
Total Time: 33 min
Makes: 6 servings

INGREDIENTS - South Beach Diet food list

1 medium zucchini, cut into 1/2-inch-thick slices (about 2 cups)
1 medium tomato, cut into wedges
1 small green pepper, cut into strips (about 1 cup)
1 small onion, cut into 1/4-inch-thick slices, separated into rings
1 pkg. (3.5 oz.) ATHENOS Crumbled Reduced Fat Feta Cheese
1 Tbsp. chopped fresh oregano or 1 tsp. dried oregano
1 Tbsp. olive oil

DIRECTIONS - South Beach Diet cook book

Preheat grill to medium heat. Mix all ingredients; place on 28x18-inch sheet of heavy-duty foil. Bring long sides of foil together; fold over several times to seal. Tightly fold up ends to form packet, leaving room for air to circulate in packet.

Grill 18 minutes or until vegetables are crisp-tender, turning packet over after 10 minutes.

South Beach Diet Nutrition (per serving)
Calories 70
Total fat 4.5 g
Saturated fat 1.5 g
Cholesterol 5 mg
Sodium 230 mg
Carbohydrate 5 g
Dietary fiber 2 g
Sugars 2 g
Protein 4 g
Vitamin A 10 %DV
Vitamin C 20 %DV
Calcium 6 %DV
Iron 2 %DV

The SOUTH BEACH DIET Tip
What could be easier than foil-wrapped vegetables topped with feta and cooked on the grill? This recipe tastes great and is perfect for all occasions!

Use Your Stove
Cook and stir zucchini, pepper and onion in hot oil in large nonstick skillet on medium-high heat until vegetables are crisp-tender. Stir in tomato; cook 1 minute. Add feta cheese; mix lightly. Serve immediately.

Grilled Salmon with Artichoke Salsa Recipe - South Beach Diet Dinner

Grilled Salmon with Artichoke Salsa Recipe - South Beach Diet Dinner

Free South Beach Diet Recipes - South Beach Diet meal menu plan online

South Beach Diet Phase 1, 2, & 3
Prep Time: 15 min
Total Time: 25 min
Makes: 4 servings

INGREDIENTS : South Beach Diet food list

3 Tbsp. SOUTH BEACH DIET™ Balsamic Dressing
1 Tbsp. lemon juice
4 salmon fillets (4 oz. each)
1/2 cup chopped fresh parsley
1/3 cup chopped plum tomatoes
1/4 cup chopped, drained marinated artichoke hearts
1/4 cup ATHENOS Crumbled Reduced Fat Feta Cheese
2 Tbsp. coarsely chopped pitted ripe olives

DIRECTIONS : South Beach Diet cook book

Preheat grill to medium heat. Mix dressing and lemon juice. Pour half of the dressing mixture over salmon in large resealable plastic bag. Seal bag; refrigerate while preparing the salsa.

Combine remaining dressing mixture, the parsley, tomatoes, artichokes, cheese and olives. Let stand at room temperature until ready to serve.

Remove salmon from the dressing mixture; discard bag and dressing mixture. Grill salmon 5 min. on each side or until salmon flakes easily with fork. Serve with the salsa.

South Beach Diet Nutrition (per serving)

Calories 210
Total fat 10 g
Saturated fat 2.5 g
Cholesterol 60 mg
Sodium 340 mg
Carbohydrate 4 g
Dietary fiber 1 g
Sugars 2 g
Protein 24 g
Vitamin A 20 %DV
Vitamin C 25 %DV
Calcium 4 %DV
Iron 6 %DV

SOUTH BEACH DIET™ Tip
Incorporate more fish into your diet with this tasty entree.

How to Select Fresh Fish
When purchasing fresh fish fillets and steaks, make sure that they have a firm texture, moist appearance and fresh odor. (They should not smell fishy.) Store in the coldest part of the refrigerator up to 2 days before using.

Make Ahead
Salsa can be prepared ahead. Store salsa and remaining dressing mixture in separate tightly covered containers in the refrigerator several hours or overnight. Pour dressing mixture over salmon 15 min. before grilling; let stand to marinate. Grill salmon and serve with the salsa as directed.

Spicy Grilled Fish and Peppers Recipe - South Beach Diet Dinner

Spicy Grilled Fish and Peppers Recipe

South Beach Diet Dinner - Free South Beach Diet Recipes - South Beach Diet meal menu plan online - SBD food

South Beach Diet Phase 1, 2, & 3
Prep Time: 10 min
Total Time: 34 min
Makes: 6 servings

INGREDIENTS : South Beach Diet food list

1 cup SOUTH BEACH DIET™ Italian Dressing
1 tsp. crushed red pepper
1-1/2 lb. firm whitefish fillets, such as grouper, halibut or tilapia
2 each: medium red and green bell peppers, seeded, each cut into 6 pieces
2 Tbsp. KRAFT 100% Grated Parmesan Cheese
2 Tbsp. finely chopped cilantro

DIRECTIONS : South Beach Diet cook book

Preheat grill to medium-high heat. Mix dressing and crushed red pepper. Pour half of the dressing mixture over fish in resealable plastic bag; pour remaining dressing mixture over peppers in separate resealable plastic bag. Seal bags. Turn bags over several times to evenly coat fish and bell peppers with the dressing mixture. Refrigerate 15 min. to marinate.

Remove fish from marinade; discard marinade. Remove peppers from marinade, reserving marinade. Place peppers on grill. Top with fish; cover grill with lid.

Grill 4 min.; carefully turn fish over. Brush with the reserved marinade from peppers. Grill, covered, an additional 2 min. or until fish flakes easily with fork. Place fish and peppers on serving plate; let stand 3 min. Sprinkle with the cheese and cilantro.

South Beach Diet Nutrition (per serving)
Calories 160
Total fat 4 g
Saturated fat 1 g
Cholesterol 45 mg
Sodium 230 mg
Carbohydrate 6 g
Dietary fiber 2 g
Sugars 3 g
Protein 24 g
Vitamin A 35 %DV
Vitamin C 90 %DV
Calcium 6 %DV
Iron 8 %DV

Preheating the Grill - South Beach Diet Tip
When cooking on charcoal grills, allow 30 to 40 min. for the lit coals to heat up before cooking. The coals are ready when covered with a fine gray ash. If the fire is too hot, use tongs to spread out the coals or for a hotter fire push the coals closer together. When cooking on gas grills, preheat the grill for about 10 min. on high heat before using. Then, adjust the heat as directed in recipe.

Cooking Know-How - South Beach Diet Tip
Fish is done when it looks opaque and just begins to flake easily with a fork. Undercooked fish looks translucent and overcooked fish looks dry and falls apart.

SOUTH BEACH DIET™ Tip
This delicious fish and pepper recipe is so easy to prepare. Marinating the fish and peppers in plastic bags makes cleanup a breeze.

South Beach Diet Shopping List - South Beach Diet Dinner Food Phase 2 and 3

South Beach Diet Shopping List - South Beach Diet Dinner Food Phase 2 and 3

Dinner - South Beach Diet Shopping List Phase 2 and 3

• Breakstone's and Knudsen Fat Free Sour Cream
• South Beach Diet Frozen Entrée - Chicken Basilico with Rotini
• South Beach Diet Frozen Entrée - Chicken Alfredo ala Roma
• South Beach Diet Frozen Entrée - Garlic Parmesan Chicken with Penne
• South Beach Diet Frozen Entrée - Beef & Broccoli with Asian Style Noodles
• South Beach Diet Frozen Entrée - Garlic Sesame Beef
• South Beach Diet Frozen Entrée - Kung Pao Chicken
• South Beach Diet Frozen Entrée - Orange Beef
• South Beach Diet Frozen Entrée - Szechwan Style Pork
• South Beach Diet Frozen Entrée - Cashew Chicken with Sugar Snap Peas
• South Beach Diet Frozen Entrée - Penne & Chicken in Roasted Red Pepper Sauce with Broccoli
• South Beach Diet Frozen Pizza: Deluxe; Four Cheese; Grilled Chicken & Vegetable; Pepperoni
• South Beach Diet Frozen Wraps

South Beach Diet Shopping List - Phase 2 and 3

South Beach Diet Shopping List - South Beach Diet Phase 2 and 3

Breakfast - South Beach Diet Shopping List Phase 2 and 3

• Philadelphia: Light and Fat Free Cream Cheese Spread and Fat Free Cream Cheese Brick
• Post Spoon Size Shredded Wheat and Bran cereal
• South Beach Diet Toasted Wheats cereal
• South Beach Diet Whole Grain Crunch cereal
• South Beach Diet Cereal Bars: Chocolate; Cinnamon Raisin, Cranberry Almond; Maple Nut; Peanut Butter
• South Beach Diet Breakfast Wraps
• South Beach Diet Sweet Nut Creations Granola Bars

Lunch - South Beach Diet Shopping List Phase 2 and 3

• South Beach Diet Refrigerated Wrap Kits: Asian; Deli Ham & Turkey; Grilled Chicken
• Caesar; Southwestern Style Chicken; Turkey & Bacon Club
• South Beach Diet Meal Replacement Bars: Chocolate Crisp; Chocolate Peanut Butter;
• Cinnamon & Créme; Caramel Peanut Crisp, Vanilla Créme

Dinner - South Beach Diet Shopping List Phase 2 and 3

• Breakstone's and Knudsen Fat Free Sour Cream
• South Beach Diet Frozen Entrée - Chicken Basilico with Rotini
• South Beach Diet Frozen Entrée - Chicken Alfredo ala Roma
• South Beach Diet Frozen Entrée - Garlic Parmesan Chicken with Penne
• South Beach Diet Frozen Entrée - Beef & Broccoli with Asian Style Noodles
• South Beach Diet Frozen Entrée - Garlic Sesame Beef
• South Beach Diet Frozen Entrée - Kung Pao Chicken
• South Beach Diet Frozen Entrée - Orange Beef
• South Beach Diet Frozen Entrée - Szechwan Style Pork
• South Beach Diet Frozen Entrée - Cashew Chicken with Sugar Snap Peas
• South Beach Diet Frozen Entrée - Penne & Chicken in Roasted Red Pepper Sauce with Broccoli
• South Beach Diet Frozen Pizza: Deluxe; Four Cheese; Grilled Chicken & Vegetable; Pepperoni
• South Beach Diet Frozen Wraps

Snacks - South Beach Diet Shopping List Phase 2 and 3

• South Beach Diet 100 Calorie Snack Bars
• Triscuit Reduced Fat Crackers
• Triscuit Thin Crisps Crackers
• South Beach Diet Whole Wheat Crackers
• South Beach Diet Woven Wheat Crackers

Desserts - South Beach Diet Shopping List Phase 2 and 3

• Jell-O: Fat Free Sugar Free Instant Pudding and Pie Filling
• South Beach Diet Cookies: Oatmeal Chocolate Chip and Peanut Butter

South Beach Diet Shopping List - Phase 1

South Beach Diet Shopping List - South Beach Diet Phase 1

Breakfast - South Beach Diet Shopping List

• Maxwell House: Ground, Colombian Supreme, Rich French Roast, Instant and Filter Packs
• Decaffeinated Coffee
• Master Blend Decaffeinated Coffee
• Sanka Instant Decaffeinated Coffee
• Yuban Decaffeinated Coffee
• Boca Meatless Breakfast Links and Patties
• Louis Rich Turkey Bacon
• Crystal Light Sunrise Soft Drink Mix

Lunch - South Beach Diet Shopping List

• Kraft Singles 2% Milk and Fat Free Slices
• Deli Deluxe 2% Milk Reduced Fat Swiss Slices
• Deli Deluxe 2% Milk Reduced Fat American Slices with Calcium
• Breakstone's and Knudsen Cottage Cheese: Low Fat and Fat Free
• Light n' Lively Cottage Cheese: Low Fat and Fat Free
• Oscar Mayer Smoked Ham, Smoked Turkey Breast, Mesquite Turkey Breast, Oven
• Roasted Chicken Breast and Oven Roasted Turkey Breast
• Boca: Meatless Burgers
• Grey Poupon Deli Mustard, Dijon Mustard, Country Dijon Mustard
• Kraft Jalapeno Mustard
• South Beach Diet Salad Dressing
• South Beach Diet Chicken Salad Kits

Dinner - South Beach Diet Shopping List

• Kraft 2% Milk Natural Reduced Fat Chunk Cheese
• Kraft Natural Shredded Cheese: Reduced Fat 2% Milk and Fat Free
• Kraft Mexican Style 4-Cheese Finely Shredded Cheese
• Kraft 100% Grated Parmesan Cheese
• Cracker Barrel 2% Milk Natural Chunk Cheese
• Polly-O Ricotta Cheese: Part Skim, Reduced Fat and Fat Free
• Polly-O Part Skim Mozzarella Chunk and Shredded Cheese
• Polly-O Fat Free Mozzarella Chunk and Shredded Cheese
• Polly-O Reduced Fat, Part Skim and Fat Free Shredded Cheese
• Athenos Reduced Fat Feta Cheese
• Breakstone's Reduced Fat Sour Cream
• Knudsen Light Sour Cream
• Louis Rich Chicken Breast Strips: Grilled, Southwestern, Italian, Oven Roasted
• Boca Meatless Ground Burger
• Taco Bell Home Originals Thick 'N Chunky Salsa: Mild and Medium
• South Beach Diet Frozen Entrée - Caprese Style Chicken with Broccoli & Cauliflower
• South Beach Diet Frozen Entrée - Garlic Herb Chicken with Green Beans Almondine
• South Beach Diet Frozen Entrée - Savory Beef with Cheesy Broccoli
• South Beach Diet Frozen Entrée - Savory Pork with Pecans & Green Beans
• South Beach Diet Steak Sauce

Snacks - South Beach Diet Shopping List

• Kraft 2% Milk Naturally Reduced Fat Cube Cheese
• Kraft String-Ums/Twist-Ums String Cheese
• Polly-O String-Ums/Twist-Ums String Cheese
• Crystal Light: Soft Drink and Soft Drink Mix
• Breakstone's Cottage Cheese - Fat Free and 2%
• Knudson Cottage Cheese - Fat Free and 2%
• Planters: Dry Roasted Unsalted Peanuts, Cocktail Peanuts, Salted Almonds, Smoked
• Almonds, Pistachios, Macadamia Nuts, Mixed Nuts and Cashews

Desserts - South Beach Diet Shopping List

• Jell-O: Sugar Free Gelatin and Sugar Free Gelatin Snacks
• Cool Whip Fat Free Whipped Topping and Cool Whip Lite Whipped Topping

Roasted Eggplant with Lemon and Olive Oil - Free South Beach Diet Recipe Dinner Phase 1

Roasted Eggplant with Lemon and Olive Oil - Baked Barbecue Chicken with South Beach Barbecue Sauce and Roasted Eggplant with Lemon and Olive Oil

Free South Beach Diet Recipe
South Beach Diet Dinner
South Beach Diet Phase 1

Prep time: 8 minutes
Cook time: 30 minutes
4 Servings

Ingredients : South Beach Diet food list

1 large (1 1⁄4-pound) eggplant
2 1⁄2 tablespoons extra-virgin olive oil, plus extra for the pan
1 tablespoon fresh lemon juice
Salt and freshly ground black pepper

Instructions : South Beach Diet cook book

• Heat oven to 400F.
• Trim eggplant and cut in half lengthwise; cut each half into 4 long wedges. Cut each wedge in half widthwise. Brush a heavy-bottomed baking sheet with oil or line with parchment paper.
• Place eggplant pieces, skin side down, on the baking sheet. Brush each with oil and sprinkle with salt and pepper. Roast until softened and golden brown, 25 to 30 minutes. Drizzle with lemon juice, season with extra salt and pepper if needed, and serve hot.

Nutritional Information: South Beach Diet

110 calories
9 g fat
1.5 g saturated fat
1 g protein
8 g carbohydrate
5 g dietary fiber
0 mg cholesterol
75 mg sodium

Free South Beach Diet Recipe Dinner Phase 1 - South Beach Barbecue Sauce

South Beach Barbecue Sauce - Baked Barbecue Chicken with South Beach Barbecue Sauce and Roasted Eggplant with Lemon and Olive Oil

Free South Beach Diet Recipe
South Beach Diet Dinner
South Beach Diet Phase 1

Prep time: 10 minutes
4 Servings

Ingredients : South Beach Diet

1 (8-ounce) can tomato sauce
2 tablespoons white vinegar
2 teaspoons chopped fresh parsley
1 teaspoon Worcestershire sauce
1 teaspoon ground mustard
1⁄4 teaspoon salt
1⁄8 teaspoon freshly ground black pepper
1⁄8 teaspoon garlic powder

Instructions : South Beach Diet

• Combine tomato sauce, vinegar, parsley, Worcestershire sauce, mustard, salt, pepper, and garlic powder in a resealable plastic container.
• Refrigerate until ready to use.

Nutritional Information: South Beach Diet

25 calories
0 g fat
0 g saturated fat
1 g protein
5 g carbohydrate
1 g dietary fiber
0 mg cholesterol
380 mg sodium

Free South Beach Diet Recipe Dinner Phase 1 - Baked Barbecue Chicken

Baked Barbecue Chicken

Free South Beach Diet Recipe - South Beach Diet Dinner - South Beach Diet Phase 1

Prep time: 10 minutes
Cook time: 25 minutes
4 Servings

Ingredients : South Beach Diet food list

4 (6-ounce) boneless, skinless chicken breasts
1 teaspoon extra-virgin olive oil
1⁄2 cup South Beach Barbecue Sauce
Salt and freshly ground black pepper

Instructions : South Beach Diet

• Heat oven to 350F.
• Season chicken on both sides with salt and pepper. Heat oil in a large nonstick skillet over medium-high heat. Add chicken and cook until browned, 2 minutes per side.
• Place chicken, in a single layer, in an ovenproof baking dish and spoon sauce evenly over the top. Bake until chicken is cooked through and sauce is bubbling, 18 to 20 minutes.

Nutritional Information: South Beach Diet

200 calories
3.5 g fat
.5 g saturated fat
40 g protein
2 g carbohydrate
0 g dietary fiber
290 mg sodium

South Beach Diet Recipe Dinner Phase 2 - Whole-Wheat Penne with Eggplant and Ricotta

Whole-Wheat Penne with Eggplant and Ricotta - Free South Beach Diet Recipe - South Beach Diet Dinner - South Beach Diet Phase 2

Prep time: 10 minutes
4 Servings

Ingredients : South Beach Diet food list

2 tablespoons extra-virgin olive oil, plus more for pan
1 1⁄2 pounds eggplant, cut into 1-inch cubes
8 ounces whole-wheat or spelt penne
1 small onion, thinly sliced
3 garlic cloves, minced
1 (14.5-ounce) can chopped tomatoes
2 teaspoons balsamic vinegar
1 cup part-skim ricotta cheese
Salt and freshly ground black pepper

Instructions : South Beach Diet cook book

• Heat oven to 450ฐF.
• Lightly coat a baking pan with oil. Place eggplant in the pan, drizzle with 1 tablespoon of the oil, season with salt and pepper, toss to coat, and spread in an even layer. Bake, stirring once, until eggplant is lightly browned, about 25 minutes.
• While eggplant is roasting, cook pasta according to the package directions.
• Meanwhile, heat remaining oil in a large skillet over medium-high heat. Add onion and cook, stirring occasionally, until softened, about 5 minutes. Add garlic and cook 1 minute more. Add tomatoes with juice and bring to a boil. Reduce heat to medium-low, cover, and simmer for 3 minutes. Stir in vinegar and season to taste with salt and pepper.
• Drain pasta, place in a large bowl, and add tomato mixture, eggplant, and cheese. Toss to combine, season with salt and pepper, and serve.

Nutritional Information: South Beach Diet

420 calories
14 g fat
4 g saturated fat
18 g protein
62 g carbohydrate
12 g dietary fiber
320 mg sodium

Cannellini Bean Salad - South Beach Diet Dinner Phase 1

Free South Beach Diet Recipe - Cannellini Bean Salad - South Beach Diet dinner - South Beach Diet phase 1

Prep time: 10 minutes
4 Servings

Ingredients : South Beach Diet food list

2 tablespoons extra-virgin olive oil
1 tablespoon red wine vinegar
1 tablespoon minced red onion
3⁄4 teaspoon dried oregano
2 medium cucumbers, peeled, seeded, and diced
1 (15-ounce) can cannellini beans, rinsed and drained
1 red bell pepper, finely diced
Salt and freshly ground black pepper

Instructions : South Beach Diet cook book

Whisk together oil, vinegar, onion, and oregano in a large mixing bowl. Add cucumbers, beans, and bell pepper; toss to combine. Season with salt and pepper and serve.

Nutritional Information: South Beach Diet

180 calories
8 g fat
1 g saturated fat
7 g protein
22 g carbohydrate
5 g dietary fiber
80 mg sodium