Turkey & Ranch Club - South Beach Diet Lunch Recipe

Turkey & Ranch Club - South Beach Diet Lunch Recipe - Free South Beach Diet Recipes - South Beach Diet meal menu plan online - SBD Food


South Beach Diet Phase 2 & 3
Prep Time: 10 min
Total Time: 10 min
Makes: 1 serving

INGREDIENTS : South Beach Diet food list (SBD food)

1 whole wheat bagel, split, toasted
1 Tbsp. SOUTH BEACH DIET™ Ranch Dressing
1 lettuce leaf
5 slices OSCAR MAYER Thin Sliced Smoked Turkey Breast
1 slice OSCAR MAYER Turkey Bacon, cooked, cut in half
1 slice tomato

DIRECTIONS : South Beach Diet cook book

Spread cut sides of bagel with dressing.
Place lettuce on bottom half of bagel; top with turkey, bacon and tomato.
Cover with top of bagel.

South Beach Diet Nutrition (per serving)
Calories 320
Total fat 9 g
Saturated fat 2 g
Cholesterol 35 mg
Sodium 1240 mg
Carbohydrate 42 g
Dietary fiber 2 g
Sugars 1 g
Protein 19 g
Vitamin A 15 %DV
Vitamin C 6 %DV
Calcium 8 %DV
Iron 20 %DV

SOUTH BEACH DIET™ Tip
Turkey bacon adds a great smoky flavor to this easy-to-fix favorite sandwich. As a bonus, the lettuce provides vitamin A.

Jazz It Up
Prepare as directed, mixing 1/2 tsp. GREY POUPON Dijon Mustard with the dressing before spreading onto bagel halves.

Farmers' Market Chicken & Broccoli Salad

Farmers' Market Chicken & Broccoli Salad - South Beach Diet Lunch Recipe - 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: 10 min
Makes: 6 servings, 2 cups each

INGREDIENTS : South Beach Diet food list

1 bag (10 oz.) mixed salad greens
1 pkg. (12 oz.) OSCAR MAYER Grilled Chicken Breast Strips
3 cups broccoli florets, blanched
1 cup canned chickpeas (garbanzo beans), drained, rinsed
1 cup halved cherry tomatoes
1/3 cup sliced red onions, halved
1/2 cup SOUTH BEACH DIET™ Italian Dressing
2 Tbsp. KRAFT 100% Grated Parmesan Cheese

DIRECTIONS : South Beach Diet cook book

Toss greens with chicken, broccoli, chickpeas, tomatoes and onions in large salad bowl.
Add dressing; mix lightly.
Sprinkle with the Parmesan cheese.

South Beach Diet Nutrition (per serving)
Calories 190
Total fat 7 g
Saturated fat 1.5 g
Cholesterol 40 mg
Sodium 630 mg
Carbohydrate 16 g
Dietary fiber 5 g
Sugars 5 g
Protein 18 g
Vitamin A 40 %DV
Vitamin C 70 %DV
Calcium 10 %DV
Iron 10 %DV

SOUTH BEACH DIET™ Tip
Enjoy this low-calorie salad for a quick main dish that is not only rich in vitamin A but also contains vitamin C from the broccoli.

How to Blanch Broccoli
Cook broccoli in small amount of boiling water 1 to 2 min. or until broccoli turns bright green. Drain. Immediately add broccoli to bowl of ice water; let stand until broccoli is completely cooled. Drain well before using.

Chicken & Spinach Salad - South Beach Diet Lunch Recipe

South Beach Diet Lunch Recipe - Chicken & Spinach Salad - 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: 15 min
Makes: 4 servings

INGREDIENTS : South Beach Diet food list

1 bag (10 oz.) baby spinach leaves
1 pkg. (6 oz.) OSCAR MAYER Italian Style Chicken Breast Strips
2 cups broccoli florets
1 cup halved cherry tomatoes
1/2 cup SOUTH BEACH DIET™ Italian Dressing

DIRECTIONS : South Beach Diet cook book

Toss spinach with chicken, broccoli and tomatoes in large bowl.
Add dressing; mix lightly.
Serve immediately.

South Beach Diet Nutrition (per serving)
Calories 150
Total fat 7 g
Saturated fat 1 g
Cholesterol 30 mg
Sodium 770 mg
Carbohydrate 10 g
Dietary fiber 3 g
Sugars 5 g
Protein 14 g
Vitamin A 150 %DV
Vitamin C 100 %DV
Calcium 10 %DV
Iron 15 %DV

SOUTH BEACH DIET™ Tip
This low-calorie main-dish salad is the perfect end to a busy day. As a bonus, the spinach is an excellent source of vitamin A, and the broccoli provides vitamin C.

Cheesy Turkey-Wrapped Broccoli

South Beach Diet Lunch Recipe - Cheesy Turkey-Wrapped Broccoli - 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: 9 min
Makes: 6 servings

INGREDIENTS : South Beach Diet food list

1 pkg. (10 oz.) frozen broccoli spears
2 pkg. (6 oz. each) OSCAR MAYER Thin Sliced Oven Roasted Turkey Breast
1 cup KRAFT 2% Milk Shredded Reduced Fat Sharp Cheddar Cheese

DIRECTIONS : South Beach Diet cook book

Cook broccoli as directed on package; drain. Separate broccoli into 6 portions; set aside. Stack 5 of the turkey slices, with slices slightly overlapping. Repeat with remaining turkey slices to make a total of 6 turkey stacks. Top each with a portion of broccoli; roll up.

Place roll-ups, seam sides down, in 12x8-inch microwavable dish. Cover with microwavable plastic wrap. Microwave on HIGH 2 minutes. Remove plastic wrap; sprinkle cheese evenly over roll-ups. Cover.

Microwave 1 minute or until cheese begins to melt and roll-ups are heated through. Remove from microwave. Let stand, covered, 1 minute.

South Beach Diet Nutrition (per serving)
Calories 120
Total fat 5 g
Saturated fat 3 g
Cholesterol 35 mg
Sodium 790 mg
Carbohydrate 5 g
Dietary fiber 1 g
Sugars 1 g
Protein 15 g
Vitamin A 15 %DV
Vitamin C 50 %DV
Calcium 30 %DV
Iron 4 %DV

SOUTH BEACH DIET™ Tip
Heat up this easy-to-make entree as a nice alternative to chilled lettuce wraps.

Cooking Know-How
For smaller microwaves, use a standard-size dinner plate. Alternate direction of roll-ups on plate (like spokes on a wheel). Microwave as directed.

BLT Chicken Salad - South Beach Diet Lunch Recipe

South Beach Diet Lunch Recipe - BLT Chicken Salad - 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: 10 min
Makes: 4 servings, 2 cups each

INGREDIENTS : South Beach Diet food list

1 bag (10 oz.) mixed salad greens
1-1/2 pkg. (6 oz. each) OSCAR MAYER Grilled Chicken Breast Strips
1/2 cup KRAFT 2% Milk Shredded Reduced Fat Sharp Cheddar Cheese
1 cup cherry tomato halves
1/2 cup red onion rings
4 slices OSCAR MAYER Turkey Bacon, crisply cooked, cut into 1/2-inch pieces
1/2 cup SOUTH BEACH DIET™ Ranch Dressing

DIRECTIONS : South Beach Diet cook book

Toss greens with chicken breast strips, cheese, tomatoes and onions.
Spoon onto large serving platter; sprinkle with bacon.
Drizzle with dressing.

South Beach Diet Nutrition (per serving)
Calories 250
Total fat 15 g
Saturated fat 4 g
Cholesterol 65 mg
Sodium 1180 mg
Carbohydrate 9 g
Dietary fiber 3 g
Sugars 3 g
Protein 22 g
Vitamin A 30 %DV
Vitamin C 25 %DV
Calcium 25 %DV
Iron 8 %DV

SOUTH BEACH DIET™ Tip
This fun twist on a classic BLT provides 2 servings of vegetables per person.

Jazz It Up
Layer all salad ingredients except dressing in a clear glass bowl. Toss with dressing just before serving.

Substitute
Substitute 8 cups baby spinach leaves for the bagged mixed greens.

Variation
Prepare as directed, substituting four salad plates for the serving platter.

Citrus, Tomato & Asparagus Salad - South Beach Diet Lunch Recipe

South Beach Diet Lunch Recipe - Citrus, Tomato & Asparagus Salad - 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: 15 min
Makes: Makes 8 servings, 1/2 cup each.

INGREDIENTS : South Beach Diet food list

1/3 cup SOUTH BEACH DIET™ Italian Dressing
1/4 cup finely chopped green onions with tops
1 tsp. grated lemon peel
2 Tbsp. lemon juice
2 large tomatoes, thinly sliced
18 large asparagus spears, cooked until crisp-tender
1/4 cup KRAFT 2% Milk Shredded Reduced Fat Mozzarella Cheese
2 tablespoons chopped fresh parsley

DIRECTIONS : South Beach Diet cook book

Mix dressing, onions, lemon peel and lemon juice until well blended.
Arrange tomatoes on serving platter; top with asparagus. Drizzle with dressing mixture.
Sprinkle with cheese and parsley.

South Beach Diet Nutrition (per serving)
Calories 45
Total fat 2.5 g
Saturated fat 0.5 g
Cholesterol 5 mg
Sodium 135 mg
Carbohydrate 5 g
Dietary fiber 1 g
Sugars 3 g
Protein 2 g
Vitamin A 15 %DV
Vitamin C 20 %DV
Calcium 4 %DV
Iron 4 %DV

SOUTH BEACH DIET™ Tip
This low-fat salad of fresh asparagus and tomatoes drizzled with a lemon vinaigrette is the perfect side dish for cooked fish or lean meat.

How to Cook Asparagus Spears
Tie kitchen string around bundle of asparagus spears. Add to saucepan of boiling water, with water just coming to bottoms of tips. Bring to boil on medium-high heat. Reduce heat to medium-low; simmer 3 to 4 min. or until asparagus is crisp-tender.

Cooking Know-How
Choose asparagus spears with closed compact tips, round stalks and a rich green color.

Spinach-Feta Burgers - South Beach Diet Lunch Recipe

South Beach Diet Lunch Recipe - Spinach-Feta Burgers - 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: 2 servings

INGREDIENTS : South Beach Diet food list

2 frozen BOCA Meatless Grilled Vegetable Burgers
2 cups packed torn fresh spinach leaves
4 green onions, sliced
2 Tbsp. water
2 tomato slices
2 Tbsp. ATHENOS Reduced Fat Crumbled Feta Cheese with Basil & Tomato

DIRECTIONS : South Beach Diet cook book

• Cook burgers as directed on package.
• Meanwhile, mix spinach, onions and water in saucepan; cover. Bring to boil; cook 1 minute or until spinach is wilted, stirring occasionally.
• Cover each burger with tomato slice; top with the spinach mixture and cheese.

South Beach Diet Nutrition (per serving)
Calories 110
Total fat 2 g
Saturated fat 1 g
Cholesterol 5 mg
Sodium 430 mg
Carbohydrate 11 g
Dietary fiber 6 g
Sugars 2 g
Protein 15 g
Vitamin A 80 %DV
Vitamin C 40 %DV
Calcium 15 %DV
Iron 20 %DV

SOUTH BEACH DIET Tip
Delight your tastebuds with this flavorful, low-fat meatless burger and get a good source of fiber from the BOCA!

Special Extra
Serve with a cold refreshing glass of prepared CRYSTAL LIGHT Low Calorie Soft Drink Mix.


Variation
Prepare as directed, using BOCA Meatless Original or Meatless All American Flame Grilled Burgers.

Cheesy Salsa Turkey Burgers - South Beach Diet Lunch Recipe

South Beach Diet Lunch Recipe - Cheesy Salsa Turkey Burgers - 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: 35 min
Makes: 4 servings

INGREDIENTS : South Beach Diet food list

1 lb. ground turkey breast
3/4 cup KRAFT 2% Milk Shredded Reduced Fat Cheddar Cheese
1/2 cup TACO BELL® HOME ORIGINALS® Thick 'N Chunky Salsa, divided

DIRECTIONS : South Beach Diet cook book

• Preheat oven to 350°F. Line 15x10x1-inch baking pan with foil; spray with cooking spray. Set aside.
• Mix turkey, cheese and 1/4 cup of the salsa until well blended. Shape into 4 patties. Place in prepared pan.
• Bake 20 min. or until cooked through, brushing with the remaining 1/4 cup salsa after 15 min.

South Beach Diet Nutrition (per serving)
Calories 190
Total fat 6 g
Saturated fat 3 g
Cholesterol 70 mg
Sodium 460 mg
Carbohydrate 3 g
Dietary fiber 0 g
Sugars 1 g
Protein 33 g
Vitamin A 6 %DV
Vitamin C 2 %DV
Calcium 30 %DV
Iron 10 %DV

SOUTH BEACH DIET™ Tip
Serve on a bed of finely shredded lettuce mixed with finely chopped cucumber and green onion slices.

Jazz It Up
Add 1/4 tsp. ground cumin to the turkey mixture before shaping into patties and baking as directed.

Beef and Bean Lettuce Wraps - South Beach Diet Lunch Recipe

South Beach Diet Lunch Recipe - Beef and Bean Lettuce Wraps - 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, 2 wraps each

INGREDIENTS : South Beach Diet food list

1 tsp. olive oil
1/2 lb. boneless beef sirloin steak, cut into thin strips
1/2 cup TACO BELL® HOME ORIGINALS® Thick 'N Chunky Mild Salsa
1/2 cup water
1 medium green pepper, cut into strips
1 can (15 oz.) black beans, drained, rinsed
8 large lettuce leaves
1/4 cup KRAFT 2% Milk Shredded Reduced Fat Cheddar Cheese

DIRECTIONS : South Beach Diet cook book

• Heat oil in large nonstick skillet on high heat. Add steak; cook until browned, stirring frequently.
• Add salsa, water, peppers and beans; mix well. Bring to boil. Reduce heat to medium-low; simmer 10 min. or until steak is tender, stirring occasionally.
• Spoon steak mixture evenly onto lettuce leaves; top with cheese. Roll up. Serve warm.

South Beach Diet Nutrition (per serving)
Calories 250
Total fat 9 g
Saturated fat 3.5 g
Cholesterol 40 mg
Sodium 300 mg
Carbohydrate 22 g
Dietary fiber 7 g
Sugars 3 g
Protein 20 g
Vitamin A 35 %DV
Vitamin C 25 %DV
Calcium 15 %DV
Iron 15 %DV

SOUTH BEACH DIET™ Tip
Enjoy these tasty lettuce wraps as part of a relaxing dinner. The black beans provide a good source of fiber.

Serving Suggestion
Serve with your favorite prepared CRYSTAL LIGHT Low Calorie Soft Drink Mix.

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