Reviews The South Beach Diet: What is the South Beach Diet Plan?

Read The South Beach Diet: What is the South Beach Diet Plan? reviews. If you want to loss your weight by South Beach Diet method, read The South Beach Diet: What is the South Beach Diet Plan?'s reviews by people who buy this South Beach Diet book - The South Beach Diet: What is the South Beach Diet Plan?. This will help you to get real information about this book.

Reviews By Taken : Date December 29, 2012
A joke. A rip-off. Do no longer purchase. Was anticipating an in depth record of foods you will have to eat. Just a small transient commercial for the eating regimen plan.

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Recipe Ideas for the South Beach Diet

Recipe Ideas for the South Beach Diet - Author: Linda Miller

One of the hardest things for dieters to deal with is the feeling that they are being deprived of the foods they love. Healthy, nutritious foods tend to be thought of as boring and lacking in flavor. On the South Beach Diet, you will learn that this myth couldn't be further from the truth.

The South Beach Diet is wildly popular, and that is largely due to the wide variety of recipes that come with the South Beach Diet. Cooking your South Beach Diet recipes is almost as satisfying as eating them because your choices are nearly endless.

The South Beach Diet doesn't feel as restrictive as other diets and it is easier to stick with, because all the South Beach Diet requires you to do is make smart food choices. The South Beach Diet recipes incorporate differing food prep techniques with a variety of delicious ingredients so you will never be bored with your South Beach Diet meals.

Seafood is a staple on the South Beach Diet. This is a wonderful treat for those of you who are already seafood lovers. If not, the superb South Beach Diet recipes will make a seafood lover out of you. Simple recipes like Gulf Shrimp or Rosemary Grilled Salmon will have your mouth watering for your delicious South Beach Diet dinner.

You may face a bit of anxiety when you see grains go completely missing from your plate, but you have to remember that grains come back with a bang after Phase 1 of the South Beach Diet has detoxified your system. In any case, you can always fulfill your cravings by eggs, salads and roasted vegetables.

Many South Beach Diet recipes use vegetables - both raw and cooked. Add flavor and nutrition to your veggie dishes by tossing them with some olive oil. By introducing olive oil to your traditional vegetable servings, you are improving your health while boosting the flavor of your foods.

When it comes to soup options available in the South Beach Diet, there are plenty to choose from. Here are some highly recommended soups: (i) egg drop soup (made using eggs or egg whites) and (ii) tomato bisque, a thick and filling soup that can even be substituted for a light lunch or works well as a side dish to a meaty menu!

The South Beach Diet has so many different recipes, you will never feel like you are sacrificing taste on your weight loss journey. When you make the decision to start your South Beach Diet, check out all of the delicious foods available to you. Once you start mixing and matching the delicious South Beach Diet recipes, you will forget you are even on a diet and really start enjoying your food!

About the Author:
Visit weight-loss expert Linda Miller's website for completely free South Beach Diet Tips, and to see what you can eat on the South Beach Diet Phase 1

Article Source: Weight Loss, South Beach Diet articles at ArticlesBase.com - Recipe Ideas for the South Beach Diet

The South Beach Diet - Low Carb Recipe

Weight Loss Articles : The South Beach Diet - Low Carb Recipe by south-beach-diet.org

The South Beach Diet is the new black in the world of dieting. The South Beach Diet was originally created by Dr.Arthur Agatston, a leading cardiac physician. The diet was initially created to improve the heart-health of his patients. it was later discovered that, as a pleasant side effect, the patients on this diet were also losing a lot of weight. Dr.Agatston claims that The South Beach Diet is not a low-fat or low-carb diet, but instead it is a diet that focuses on acquiring the correct fats and carbs. The South Beach Diet is formed around the glycemic index in which carbs are restricted in the first two weeks of beginning the diet and gradually replaced with carbs that contain a low glycemic index. Saturated fats are also replaced with unsaturated fats.

A rapid increase in blood sugar occurs when foods that r rich in carbs is consumed. To counter this effect, large amounts are released by the pancreas. The resulting drop in blood sugar will cause a lack of energy and a lethargic feeling, which in turn makes you crave more carbs. If this cycle is allowed to continue, the chances are more than likely that you will end up gaining weight. Furthermore, the body is capable of becoming more and more immune to the action of insulin and the body will become more prone to storing fat.

A rapid increase in blood sugar occurs when foods that r rich in carbs is consumed. To counter this effect, large amounts are released by the pancreas. The resulting drop in blood sugar will cause a lack of energy and a lethargic feeling, which in turn makes you crave more carbs. If this cycle is allowed to continue, the chances are more than likely that you will end up gaining weight. Furthermore, the body is capable of becoming more and more immune to the action of insulin and the body will become more prone to storing fat.

In the first phase of The South Beach Diet, the restriction of carbs creates a disruption in the carbs/insulin cycle. This intermission resolves the problem of the insulin immunization. the restricted foods consists of mostly complex carbohydrates approximating rice, pasta, grains, as well as, fruits, milk, sugar and alcohol. In this phase, the diet revolves mainly around lean meat, fish and eggs. It is not uncommon for South Beach Dieters to lose up to 14 pounds in this phase.

Low GI carbs such as fruits, whole grain bread, cereals, pasta and skim milk are gradually reintroduced in the second phase of the South Beach Diet. The second phase is maintained until the target weight is realized.

In phase three, a wider array of foods are introduced. This phase is meant to be permanent and your weight is maintained throughout this phase. Appropriate snacking is recommended and there are no limits for meal portions but it is required that enough food is eaten to satisfy your needs.

The most difficult part of the south beach diet would be in the first phase where there is a major call for will power when extreme carb restriction is imposed. There will be a lack of vitamins and minerals in this phase as well because the sources for fiber, vitamins and minerals are terminated. Nutrition experts do favor The South Beach Diet however as it basically follows the principals of healthy eating.

About the Author
Read Complete South Beach Diet and South Beach Diet Recipes

Source: http://www.goarticles.com/cgi-bin/showa.cgi?C=803359

South Beach Diet Recipes For You

South Beach Diet Recipes For You by Callie Armstrong

You know that trying to stop further weight gain and gradually shedding pounds can have beneficial effects on blood pressure, diabetes, your risk of having a heart attack or stroke, joint pain, and the energy and ability to do everyday activities. With all the healthy benefits you will get, your appearance will greatly improve and your figure will surely call the attention of everyone! Going with the South Beach Diet will help you in achieving this.

The following is a sample of a daily diet regimen to follow. Compare this meal plan with other low carb diets that you may be interested in.

A South Beach Daily Diet

South Beach Diet Breakfast - Tex Mex Style (South Beach Diet Menu) ½ grapefruit 2 scrambled eggs mixed with Monterey Jack cheese and salsa 1 slice of whole grain toast Decaffeinated coffee or tea, fat-free milk and sugar substitute if desired

South Beach Diet Mid-Morning Snack 1 hard-boiled egg

South Beach Diet Lunch - Roast Beef Wrap 1 ¼ cups reduced-fat cream cheese 4 flour tortillas (9" or 10") ½ red onion, sliced 4 spinach leaves 8 ounces roast beef, sliced

Spread a small amount of cream cheese over the tortilla. Layer the spinach, onion, and roast beef, roll up, and fold. Serves 4.

South Beach Diet Mid-Afternoon Snack 4 ounces Dannon Light 'n Fit yogurt

South Beach Diet Dinner - Lemon Couscous Chicken (South Beach Menu) 1 ¼ cups water 1 tablespoon extra virgin olive oil 2 cups broccoli florets 1 package Near East Roasted Garlic & Olive Oil Couscous mix 1 ½ chopped cooked chicken 3 tablespoons fresh lemon juice ¼ teaspoon lemon peel

In a large skillet, bring water, oil, broccoli, and spice from couscous mix to a boil. Stir in couscous, cooked chicken, lemon juice, and lemon peel. Simmer until heated through and then remove from heat. Cover and let stand for 5 minutes. Using a fork, fluff lightly, then chill and serve cold. Serves 4.

South Beach Diet Dessert - Lemon Peel Ricotta Crème (South Beach Diet Menu) ½ cup part-skim ricotta cheese ¼ teaspoon grated lemon peel ¼ teaspoon vanilla extract 1 package sugar substitute

Mix the ricotta cheese, lemon peel, vanilla extract, and sugar substitute. Serve chilled. Serves 1.

Strawberry Granita - South Beach Diet Dessert

Strawberry Granita Recipe - South Beach Diet Dessert

South Beach Diet Recipe - South Beach Diet meal menu plan online - Free South Beach Diet Recipes - South Beach Diet Phase 2 (two), Phase 3 (three)
Prep Time: 5 min
Total Time: 5 min
Makes: 8 servings, 1/2 cup each

South Beach Diet food list - INGREDIENTS
1 tub CRYSTAL LIGHT Low Calorie Soft Drink Mix, any flavor
1-1/4 cups cold water
1 bag (20 oz.) frozen unsweetened strawberries

South Beach Diet cook book - DIRECTIONS

• Empty contents of soft drink mix tub into blender container.
• Add water and strawberries; cover. Blend until smooth.
• Serve immediately.

South Beach Diet Nutrition (per serving)
Calories 30 , Total fat 0 g , Saturated fat 0 g , South Beach Diet Nutrition , Cholesterol 0 mg , Sodium 0 mg , Carbohydrate 7 g , Dietary fiber 1 g , South Beach Diet Nutrition , Sugars 5 g , Protein 0 g , Vitamin A 0 %DV , Vitamin C 50 %DV , South Beach Diet Nutrition , Calcium 0 %DV , Iron 2 %DV

SOUTH BEACH DIET™ Tip
Two ingredients and water are all it takes to make this sweet and refreshing icy dessert.

Jazz It Up
Frozen fruit is much easier to blend than crushed ice. And, as a bonus, it adds nutritive value!

Mocha Frappe Recipe - South Beach Diet Snacks

South Beach Diet Snacks - Mocha Frappe Recipe

South Beach Diet Recipes
South Beach Diet Phase 1, Phase 2, Phase 3
Prep Time: 5 min
Total Time: 5 min
Makes: 3 servings, about 1 cup each

Free South Beach Diet Menu Online

South Beach Diet Food List - INGREDIENTS
3/4 cup brewed double-strength MAXWELL HOUSE Decaffeinated Coffee, Original, Columbian Supreme or French Roast, cooled
3 Tbsp. unsweetened cocoa powder
2 Tbsp. granular no calorie sweetener
1 cup fat-free milk
1 cup ice cubes

South Beach Diet Cookbook - DIRECTIONS

• Place coffee, cocoa and sweetener in blender container; cover. Blend on medium speed 30 seconds or until well blended.
• Add milk and ice; cover. Blend on high speed until smooth.

South Beach Diet Nutrition (per serving)
Calories 45
Total fat 1 g
Saturated fat 0.5 g
Cholesterol 0 mg
Sodium 40 mg
Carbohydrate 8 g
Dietary fiber 2 g
Sugars 4 g
Protein 4 g
Vitamin A 4 %DV
Vitamin C 0 %DV
Calcium 8 %DV
Iron 6 %DV

SOUTH BEACH DIET™ Tip
Enjoy this low-fat treat as a sweet ending to a meal.

Jazz It Up - South Beach Diet Tip
For a special treat, top each serving with 2 Tbsp. thawed COOL WHIP FREE Whipped Topping.

Jazz It Up - South Beach Diet Tip
For extra coffee flavor, prepare as directed substituting coffee cubes for the plain ice cubes. To prepare coffee ice cubes, pour additional cooled brewed MAXWELL HOUSE Decaffeinated Coffee into ice cube trays; freeze until solid. Store in freezer in resealable plastic bags or airtight container until ready to use.

Salsa Veggie Scramble - South Beach Diet Breakfast Recipe

South Beach Diet Breakfast Recipe - Salsa Veggie Scramble - South Beach Diet Phase 1, 2, 3 - 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: 25 min
Makes: 4 servings

INGREDIENTS : South Beach Diet food list

2 cups cholesterol-free egg product
1 cup BREAKSTONE'S or KNUDSEN Low Fat Cottage Cheese
1 cup chopped green pepper
1/2 cup chopped onion
1/2 cup KRAFT 2% Milk Shredded Reduced Fat Mild Cheddar Cheese
1/2 cup TACO BELL® HOME ORIGINALS® Thick 'N Chunky Salsa

DIRECTIONS : South Beach Diet cook book

• Beat egg product and cottage cheese in small bowl with wire whisk until well blended.
• Spray medium nonstick skillet with cooking spray. Add green pepper and onion; cook on medium-high heat 2 to 4 minutes or until tender, stirring occasionally.
• Add egg product mixture and Cheddar cheese. Reduce heat to medium. Cook 8 to 10 minutes or until set, stirring frequently. Serve topped with salsa.

South Beach Diet Nutrition (per serving)
Calories 160
Total fat 3.5 g
Saturated fat 2.5 g
Cholesterol 15 mg
Sodium 700 mg
Carbohydrate 10 g
Dietary fiber 2 g
Sugars 5 g
Protein 20 g
Vitamin A 20 %DV
Vitamin C 25 %DV
Calcium 15 %DV
Iron 15 %DV

SOUTH BEACH DIET™ Tip
Wake up your taste buds with this salsa-topped egg and vegetable dish. This low-fat dish makes for a satisfying start to your day.

Cheesy Spanish Frittata - South Beach Diet Breakfast Recipe

South Beach Diet Breakfast Recipe - Cheesy Spanish Frittata - South Beach Diet Phase 1, 2, 3 - 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: 6 servings

INGREDIENTS : South Beach Diet food list

2 tsp. canola oil, divided
1/4 cup chopped onion
1/4 cup chopped green pepper
1/4 cup sliced celery
1 can (14-1/2 oz.) diced tomatoes, drained
1-1/2 cups cholesterol-free egg product
1/4 cup KRAFT 100% Grated Parmesan Cheese

DIRECTIONS : South Beach Diet cook book

Heat 1 tsp. of the oil in large nonstick skillet on medium-high heat. Add onion, peppers and celery; cook 5 minutes or until vegetables are crisp-tender, stirring occasionally. Stir in tomatoes. Cook until heated through, stirring occasionally. Remove from skillet; cover to keep warm.

Heat remaining 1 tsp. oil in same skillet on low heat. Add egg product; cover. Cook 12 to 15 minutes or until center is set. Slide onto serving plate.

Top with the tomato mixture; sprinkle with Parmesan cheese.

South Beach Diet Nutrition (per serving)
Calories 100
Total fat 5 g
Saturated fat 1.5 g
Cholesterol 5 mg
Sodium 210 mg
Carbohydrate 3 g
Dietary fiber 1 g
Sugars 2 g
Protein 10 g
Vitamin A 15 %DV
Vitamin C 10 %DV
Calcium 10 %DV
Iron 8 %DV

The SOUTH BEACH DIET Tip
Make this simple frittata as a tasty way to start your day off right.

Cheesy Broccoli Brunch Cups - South Beach Diet Breakfast

South Beach Diet Breakfast Recipe - Cheesy Broccoli Brunch Cups - South Beach Diet Phase 2, Phase 3 - Free South Beach Diet Recipes - South Beach Diet meal menu plan online

Phase 2 & 3
Prep Time: 15 min
Total Time: 45 min
Makes: Makes 6 servings, one brunch cup each.

INGREDIENTS : South Beach Diet food list

6 slices whole wheat bread, cubed
1-1/2 cups KRAFT 2% Milk Reduced Fat Sharp Cheddar Cheese
3/4 cup small fresh broccoli florets
1/4 cup chopped red peppers
1 cup cholesterol-free egg product
1-1/2 cups fat-free milk
1/2 tsp. dried thyme leaves

DIRECTIONS : South Beach Diet cook book

• Preheat oven to 350°F. Mix bread cubes, cheese, broccoli and peppers in large bowl; set aside. Beat egg product, milk and thyme with wire whisk until well blended. Pour evenly over bread mixture; mix lightly.
• Spoon evenly into six 1-cup ovenproof bowls sprayed with cooking spray. Place bowls on large baking sheet.
• Bake 25 to 30 min. or until centers are set. Let stand 5 min. before serving.

South Beach Diet Nutrition (per serving)
Calories 220
Total fat 8 g
Saturated fat 3.5 g
Cholesterol 15 mg
Sodium 440 mg
Carbohydrate 21 g
Dietary fiber 3 g
Sugars 6 g
Protein 17 g
Vitamin A 20 %DV
Vitamin C 15 %DV
Calcium 30 %DV
Iron 15 %DV

SOUTH BEACH DIET™ Tip
Serve up this cheesy brunch recipe at your next get-together As a bonus, you'll get a good source of fiber from the whole wheat bread.

Variation
Recipe can also be baked in an 8-inch square glass baking dish sprayed with cooking spray. Bake for 35 minutes or until center is set. Let stand 5 to 10 minutes before cutting.

Morning Monte Cristo - South Beach Diet Breakfast

Morning Monte Cristo - South Beach Diet Breakfast - South Beach Diet Phase 2, 3 - Free South Beach Diet Recipes - South Beach Diet meal menu plan online

Phase 2 & 3
Prep Time: 10 min
Total Time: 16 min
Makes: 8 servings, 1 open-faced sandwich each

INGREDIENTS : South Beach Diet food list

1 egg
1/2 cup cholesterol-free egg product
1/2 cup fat-free milk
8 slices whole wheat bread
8 tsp. sugar-free apricot preserves
24 slices OSCAR MAYER Shaved Smoked Ham
8 KRAFT 2% Milk Singles, cut in half

DIRECTIONS : South Beach Diet cook book

• Preheat electric griddle to 300°F. Beat egg, egg product and milk in pie plate or shallow dish with wire whisk until well blended.
• Spray griddle with cooking spray. Dip bread slices in egg mixture, turning over to evenly coat both sides. Add to hot griddle; cook 2 to 3 min. on each side or until golden brown on both sides.
• Spread each bread slice with 1 tsp. preserves. Top evenly with ham and 2% Miilk Singles.

South Beach Diet Nutrition (per serving)
Calories 180
Total fat 6 g
Saturated fat 2.5 g
Cholesterol 50 mg
Sodium 780 mg
Carbohydrate 18 g
Dietary fiber 2 g
Sugars 5 g
Protein 14 g
Vitamin A 10 %DV
Vitamin C 2 %DV
Calcium 30 %DV
Iron 10 %DV

SOUTH BEACH DIET™ Tip
Help your family eat right by serving them this tasty entree.

Use Your Stove
Don't have an electric griddle? Don't worry. Just heat a medium nonstick skillet over medium heat, then use to grill sandwiches as directed.

Make Ahead
Grill bread slices as directed. Cool slightly. Do not add toppings. Wrap individually in plastic wrap. Freeze. Remove from freezer as needed. Toast in toaster to reheat, then add toppings, using 1 tsp. preserves, 3 ham slices and one 2% Milk Singles for each bread slice.

Easy "Eggs Benedict" - South Beach Diet Breakfast

Easy "Eggs Benedict" - South Beach Diet Breakfast - South Beach Diet Phase 1, 2, 3 - Free South Beach Diet Recipes - South Beach Diet meal menu plan online

Phase 1, 2, & 3
Prep Time: 10 min
Total Time: 20 min
Makes: 4 servings

INGREDIENTS : South Beach Diet food list

2 Tbsp. plain nonfat yogurt
2 Tbsp. KRAFT Mayo Real Mayonnaise
1/8 tsp. hot pepper sauce
1/4 tsp. lemon juice
8 slices OSCAR MAYER Smoked Ham
4 eggs, poached

DIRECTIONS : South Beach Diet cook book

• Mix yogurt, mayo, hot pepper sauce and lemon juice in small microwavable bowl.
• Microwave on HIGH 15 seconds or until warmed.
• Place 2 ham slices on each of 4 serving plates; top each with 1 egg.
• Top evenly with the yogurt mixture. Garnish with paprika or chopped fresh parsley, if desired.

South Beach Diet Nutrition (per serving)
Calories 170
Total fat 11 g
Saturated fat 3 g
Cholesterol 235 mg
Sodium 720 mg
Carbohydrate 1 g
Dietary fiber 0 g
Sugars 1 g
Protein 14 g
Vitamin A 4 %DV
Vitamin C 0 %DV
Calcium 4 %DV
Iron 8 %DV

Cooking Know-How : South Beach Diet
Stir 1 tsp. of vinegar in each quart of water when poaching eggs to help the eggs firm up more quickly. The vinegar also helps the cooked eggs retain their shape.
Jazz It Up
To give your "hollandaise" a more authentic look, stir a pinch of ground turmeric or 1 to 2 drops of yellow food coloring into the sauce before microwaving.

Crustless Cheesy Quiche - South Beach Diet Breakfast Recipe

Crustless Cheesy Quiche - South Beach Diet Breakfast Recipe - South Beach Diet Phase 1, 2, 3 - Free South Beach Diet Recipes

Phase 1, 2, & 3
Prep Time: 10 min
Total Time: 55 min
Makes: 6 servings

INGREDIENTS : South Beach Diet food list

2 cups cholesterol-free egg product
4 frozen BOCA Meatless Breakfast Links, cut into 1/2-inch-thick slices
6 fresh asparagus spears, trimmed, cut into 1/2-inch lengths
1/2 cup BREAKSTONE'S or KNUDSEN Low Fat Cottage Cheese
1/2 cup KRAFT 2% Milk Shredded Reduced Fat Mild Cheddar Cheese
1/4 cup finely chopped onion
1 Tbsp. GREY POUPON Dijon Mustard

DIRECTIONS : South Beach Diet cook book

Preheat oven to 350°F. Spray 9-inch pie plate with cooking spray.
Mix all ingredients until well blended; pour into prepared pie plate.
Bake 40 to 45 minutes or until center is puffy and top is golden brown.

South Beach Diet Nutrition (per serving)
Calories 150
Total fat 6 g
Saturated fat 2 g
Cholesterol 10 mg
Sodium 460 mg
Carbohydrate 5 g
Dietary fiber 1 g
Sugars 3 g
Protein 18 g
Vitamin A 10 %DV
Vitamin C 0 %DV
Calcium 20 %DV
Iron 15 %DV

SOUTH BEACH DIET™ Tip
Everybody's favorite flavors combine to make a warm entrée for breakfast or brunch.
How to Easily Slice Sausage
Remove sausage from freezer 5 to 10 minutes or thaw slightly in microwave before slicing.

Ham & Cheese Morning Pita - South Beach Diet Recipe Phase 2, 3

Ham & Cheese Morning Pita - South Beach Diet Recipe Breakfast - Free South Beach Diet Phase 2, 3 - South Beach Diet meal menu plan online



South Beach Diet Breakfast Phase 2, 3

Phase 2 & 3
Prep Time: 5 min
Total Time: 6 min
Makes: 2 servings, 1 topped pita half each

INGREDIENTS : South Beach Diet food list


1 whole wheat pita bread, cut horizontally into 2 rounds
6 slices OSCAR MAYER Shaved Smoked Ham
2 plum tomatoes, thinly sliced
1/4 cup KRAFT 2% Milk Shredded Reduced Fat Mozzarella Cheese

DIRECTIONS : South Beach Diet cook book

• Place 1 of the pita rounds, cut side up, on microwaveable plate; top with half each of the ham, tomatoes and cheese.
• Microwave on HIGH 30 sec. or until cheese is melted.
• Repeat with remaining ingredients. Serve warm.

South Beach Diet Nutrition (per serving)
Calories 150
Total fat 3.5 g
Saturated fat 1.5 g
Cholesterol 20 mg
Sodium 590 mg
Carbohydrate 21 g
Dietary fiber 3 g
Sugars 2 g
Protein 12 g
Vitamin A 15 %DV
Vitamin C 15 %DV
Calcium 20 %DV
Iron 8 %DV

SOUTH BEACH DIET™ Tip
Start your morning off right with this easy-to-make breakfast entree. As a bonus, the whole wheat pita provides a good source of fiber.
Jazz It Up
Sprinkle lightly with Italian seasoning before microwaving.

Zesty Chicken En Papillote - South Beach Diet Recipe (Phase 1)

Zesty Chicken En Papillote - South Beach Diet Recipe (Phase 1) - Free South Beach Diet Recipes - South Beach Diet meal menu plan online

Ingredients: South Beach Diet food list

2 boneless skinless chicken breasts
Laughing Cow light cheese
1 red pepper, julienned
1 zucchini, julienned
4 mushrooms, sliced

Instructions: South Beach Diet cook book

• Preheat oven to 400 F.
• Fold four 18x18-inch pieces of parchment paper or foil in half; cut into shape of half a heart (when unfolded, heart shape is formed).
• Cut chicken into strips; place 1/2 breast on 1 side of the heart.
• Top chicken with 3 tablespoons of cheese and 1/4 of each vegetable. Fold other half of heart over to enclose chicken-cheese mixture; fold edges to seal.
• Repeat process with remaining chicken, cheese, vegetables and parchment.
• Place packages on cookie sheet; bake in oven for 10-12 minutes. Place packages on plate.

Serves 4

Whole Wheat Pizza Dough - South Beach Diet Recipe (Phase 2)

Whole Wheat Pizza Dough - South Beach Diet Recipe (Phase 2) - Free South Beach Diet Recipes - South Beach Diet meal menu plan online

WHOLE WHEAT PIZZA DOUGH
Prep time: 5 minutes
Start to finish: 15 minutes
To make ahead: The dough will keep, in a plastic bag coated with cooking spray, in the refrigerator for up to 2 days.
Degree of difficulty: moderate

Ingredients : South Beach Diet food list

1 3/4 cup whole-wheat flour
1 package quick-rising yeast, such as Fleischmann's RapidRise
3/4 teaspoon salt
1/4 teaspoon sugar
1/2-2/3 cup hot water (120-130°F)
2 teaspoons olive oil

To make: South Beach Diet cook book

1. Combine whole-wheat flour, yeast, salt and sugar in a food processor; pulse to mix. Combine hot water and oil in a measuring cup. With the motor running, gradually pour in enough of the hot liquid until the mixture forms a sticky ball. The dough should be quite soft. If it seems dry, add 1 to 2 tablespoons warm water; if too sticky, add 1 to 2 tablespoons flour. Process until the dough forms a ball, then process for 1 minute to knead.

2. Transfer the dough to a lightly floured surface. Spray a sheet of plastic wrap with cooking spray and place it, sprayed-side down, over the dough. Let the dough rest for 10 to 20 minutes before rolling.

White Bean Dip for Veggies - South Beach Diet Recipe (Phase 1)

White Bean Dip for Veggies - South Beach Diet Recipe (Phase 1) - Free South Beach Diet Recipes - South Beach Diet meal menu plan online

Ingredients: South Beach Diet food list

15 oz can white beans, rinsed and drained
1 1/2 T lemon juice
1-2 T extra virgin olive oil
1 1/2 t crushed garlic
1/4 t dried oregano
1/8 t ground black pepper

2 T finely chopped black olives
2 T finely chopped parsley

Directions: South Beach Diet cook book

1. Place first 6 ingredients in a food processor and process until smooth. Add a few teaspoons of water if the mixture seems too thick.

2. Spread the bean mixture on a shallow dish. Combine the olives and parsley in a small bowl, toss well to mix, and sprinkle over the bean dip. Serve with whole grain pita ( phase 2 only) , leaves of belgian endive, celery sticks, or veggies of your choice.

White Bean Dip - South Beach Diet Recipe (Phase 2)

White Bean Dip - South Beach Diet Recipe (Phase 2) - Free South Beach Diet Recipes - South Beach Diet meal menu plan online

Ingredients: South Beach Diet food list

15 oz can white beans, rinsed and drained
1 1/2 T lemon juice
1-2 T extra virgin olive oil
1 1/2 t crushed garlic
1/4 t dried oregano
1/8 t ground black pepper

2 T finely chopped black olives
2 T finely chopped parsley

Instructions: South Beach Diet cook book

1. Place first 6 ingredients in a food processor and process until smooth. Add a few teaspoons of water if the mixture seems too thick.

2. Spread the bean mixture on a shallow dish. Combine the olives and parsley in a small bowl, toss well to mix, and sprinkle over the bean dip. Serve with whole grain pita , leaves of belgian endive, celery sticks, or veggies of your choice.
Nutrirional info ( per Tablespoon)

White Bean and Rosemary Salad - South Beach Diet Recipe (Phase 1)

White Bean and Rosemary Salad - South Beach Diet Recipe (Phase 1) - Free South Beach Diet Recipes - South Beach Diet meal menu plan online

Ingredients: South Beach Diet food list

2 16-ounce cans of small white cannellini beans, drained and rinsed
1/2 small red onion or 1/4 vidalia onion, coarsely chopped
1 tablespoon and 1 teaspoon chopped fresh rosemary
2 teaspoons olive oil
1 tablespoon balsamic vinegar
Kosher salt and pepper

Directions: South Beach Diet cook book

Combine all ingredients except salt and pepper in a medium bowl.
Let sit at room temperature for 1 hour while the flavors blend. Add salt and pepper to taste.
Serve at room temperature.

Vanilla Ricotta Cheesecake - South Beach Diet Recipe (Phase 1)

Vanilla Ricotta Cheesecake - South Beach Diet Recipe (Phase 1) - Free South Beach Diet Recipes - South Beach Diet mean menu plan online

Ingredients: South Beach Diet food list

2 cups ricotta cheese
3 packets Splenda
1 tsp vanilla extract
1/2 vanilla bean - scrape out
2 eggs

Mix well, pour into 4 ramekins, bake in 350 oven for 20 minutes

Turkey Cutlets - South Beach Diet Recipe (Phase 1)

Turkey Cutlets - South Beach Diet Recipe (Phase 1) - Free South Beach Diet Recipes - South Beach Diet meal menu plan online

Ingredients: South Beach Diet food list

Turkey Cutlets
2 lbs. thinly sliced turkey cutlets
2 Tblsp. fresh rosemary
3 cloves garlic, thinly sliced
1/4 c fresh lemon juice
2 Tblsp. olive oil
1 Tblsp. black peppercorns
1 tsp. salt

Directions: South Beach Diet cook book

* In a large bowl, mix together rosemary, garlic, 2 Tblspns lemon juice, olive oil and black peppercorns. Add turkey cutlets and let marinate in refrigerator at least 1 hour.

* Preheat grill or non-stick frying pan. Spray frying pan with cooking spray. Remove turkey from marinade and sprinkle with salt. (optional). Cook cutlets on both sides for 3 to 4 minutes. Remove from heat and sprinkle with 2 Tblsp. lemon juice.