Twice Baked Cauliflower (South Beach Phase 1)

Not bad. I would make it again.












1 large head cauliflower
4 oz. low fat cream cheese (do not use fat free)
1 T butter (optional)
1/2 cup low fat sour cream (do not use fat free)
1/4 cup minced green onions
1/4 cup freshly grated parmesan cheese
6 slices bacon, cooked very crisp and crumbled
1 cup reduced fat sharp cheddar cheese
(I used Kraft 2% milk sharp cheddar)

Preheat oven to 350 F. Cut out stem and core from cauliflower, and cut into small pieces. Cook in large pot of boiling water until cauliflower is tender, but not overly soft. Drain well and mash with potato masher, leaving some chunks. Mix in cream cheese, butter (if using), sour cream, green onion, Parmesan, and 3/4 of the bacon.

Spread evenly in an 8 X 8 inch glass casserole dish. Sprinkle with cheddar cheese and reserved bacon. Bake 30-35 minutes, or until hot and bubbly.

Chinese Broccoli (South Beach Phase 1)

Makes 2 (1-cup) servings



Description

Ordinary broccoli springs to life with this garlicky lemon-soy dressing. Serve it with any Asian-flavored dish or even a simple grilled chicken or shrimp skewer.
Prep time: 10 minutes
Start to finish: 8 minutes
Ingredients
1/2 tablespoon plus 1/2 teaspoon canola oil
1/2 head broccoli, cut into florets
1 tablespoon low-sodium soy sauce
1 garlic clove, minced
1 teaspoon fresh lemon juice



Instructions

Heat oil in a large wok or high-sided skillet over medium-high heat. Add broccoli and stir-fry for 2 minutes. Add soy sauce, garlic, and lemon juice; continue to stir-fry until broccoli is crisp-tender, about 5 minutes. Serve hot.



Nutritional information
80 calories
5 g total fat (0 g sat)
7 g carbohydrate
4 g protein
3 g fiber
300 mg sodium

No Carb Lasagna (South Beach Phase 1)

1 1/2 lbs lean ground beef
1 onion, chopped
1 1/2 cups sugar free spaghetti sauce
1 1/2 cups fat-free cottage cheese
1 egg, beaten or egg beaters
1 cup grated mozzarella cheese divided in half
1/2 tsp Italian seasoning

Brown ground beef with onion in a nonstick skillet.

Add spaghetti sauce and mix with meat and onion.

Pour half of meat mixture into baking dish sprayed with nonfat cooking spray.

In a small bowl, mix together the cottage cheese, egg, and the Italian seasoning. Beat well with a fork.

Spread half of the cheese mixture over the meat mixture.

Sprinkle 3/4 cup of mozzarella over cheese mixture.

Repeat layers.

Cook at 350 for 1/2 hr.



This was a crock pot recipe, but the resulting meal was very watery. I guessed on the cooking time and temp and will update when I try it again. The flavor was good. 

Pesto Chicken (South Beach Phase 1)

Prep time: 5 minutes
Cook time: 30 minutes
Makes 4 servings



This was pretty good. It had a nice gentle flavor.







Ingredients
4 (6-ounce) boneless, skinless chicken breasts
1/2 cup pesto (from a jar)
2 ounces shredded part-skim mozzarella cheese (1/2 cup)
Salt and freshly ground black pepper


Instructions
Heat oven to 375°F. Season chicken breasts with salt and pepper. Spread 1/4 cup of the pesto in a 9" by 13" baking dish. Lay chicken breasts over pesto in an even layer and spread with remaining pesto.
Cover baking dish with foil and bake chicken until cooked through, 20 to 25 minutes. Uncover and top with cheese. Bake until cheese is melted, 5 more minutes. Serve hot.


Nutritional information
Per serving:
390 calories
20 g fat (5 g sat)
2 g carbohydrate
46 g protein
0 g dietary fiber
450 mg sodium

Chicken Salad Wraps (South Beach Phase 1)

I must have seen this somewhere. Here's what I made:

3 romaine lettuce leaves. Rinse in cold water and pat dry.
1 cup cooked and chopped chicken breast. I used a pack of Tyson Chicken in Water, and the fact that it didn't expire for 2 years was kind of a turn off, but it was edible and good to have around in a pinch when the alternative is cheating.
2-3 tablespoons low fat mayo. Mix up with the chicken and add a little salt and pepper to taste.
Scoop chicken down the center of each leaf and top with some fat free shredded cheddar cheese.

I added a scoop of low fat cottage cheese for a side. After phase 1 I will add fruit to the cottage cheese.
I already had plenty of water this morning so I drank a can of Cherry Coke Zero with lunch. I think I'm supposed to eat more veggies with this, so next time I'm going to try to use 2 leaves per wrap.

Crock Pot Turkey & Rice

I tried this but just poured rice in the pot. I ended up with a very large amount of rice and not a lot of flavor. I will have to try it again.

Total Time: 6 hours

Ingredients:

2 cans (10 3/4 ounces each) 98% fat free cream of mushroom soup
2 1/2 cups water
2 1/2 cups uncooked brown rice
1 cup sliced celery
2 cups cubed cooked turkey
2 cups frozen peas and carrots
1 teaspoon poultry seasoning
2 tablespoons minced onion
Preparation:

Pour soup and water into Crock-Pot and mix. Add remaining ingredients and stir. Cook 5 to 7 hours on Low or 2 1/2 to 3 1/2 hours on High. Check from time to time to make sure rice does not get mushy. Serves 8.

Beef & Bean Chili (South Beach Phase 1)

I liked this chili, even though it was not what I usually make. I missed the oyster crackers but was pleasantly surprised that the tomatoes were not gross. I am not a fan of tomato chunks.














Description
Top this hearty chili with chopped scallions, reduced-fat sour cream, or grated reduced-fat cheddar cheese.

Prep time: 5 minutes
Cook time: 25 minutes

Makes 4 (1 1/2-cup) servings









Ingredients
1 tablespoon extra-virgin olive oil
1 pound lean ground beef
2 1/2 teaspoons chili powder, divided
1 teaspoon ground cumin
1 small onion, thinly sliced
2 garlic cloves
1 (28-ounce) can diced tomatoes
1 (15-ounce) can kidney beans, rinsed and drained
Salt and freshly ground black pepper

Instructions
Heat oil in a large heavy-bottomed saucepan over medium-high heat. Add beef, 1 teaspoon of the chili powder, and cumin; sauté until browned, about 5 minutes. Using a slotted spoon, transfer beef to a plate.

Add onion, garlic, and remaining chili powder to the same saucepan; cook over medium heat, stirring occasionally, until softened, about 3 minutes. Add tomatoes with juice and beans; cover and simmer 10 minutes, stirring occasionally.

Uncover, add cooked beef, and cook an additional 5 minutes, until liquid thickens slightly. Season to taste with salt and pepper and serve hot.

Nutritional information
Per (1 1/2-cup) serving:
350 calories
15 g fat (4.5 g sat)
25 g carbohydrate
30 g protein
8 g fiber
670 mg sodium

Mini Meatballs

I used only lean beef and no sausage.







Ingredients:
1/2 lb ground beef
1/2 lb bulk Italian sausage
1 egg, beaten
1/4 cup grated Parmesan cheese
1/4 cup dry breadcrumbs
1/4 teaspoon garlic powder
1/4 teaspoon Italian seasoning

Preparation:
1. Preheat the oven to 350 degrees F.
2. In medium bowl, combine all the ingredients; shape into 3/4 inch balls.
3. Place the meatballs in a 15×10 inch jelly roll pan.
4. Bake for about 20 minutes (or until brown).


Servings: 8

Nutritional information for one serving:
Calories: 195
Calories from fat: 133
Total fat: 14.8g
Cholesterol: 70mg
Total carbs: 2.9g
Protein: 11.8g

Bacon Cheeseburger Quiche (South Beach Phase 1)

Yum! I wouldn't let make eat the leftovers, because I wanted to freeze the leftovers for an easy meal.


1 lb very lean hamburger 
1 small chopped onion 
4 slices crisp-cooked turkey bacon chopped in bits 
3 eggs 
1/2 c low-fat mayonnaise 
1/2 c fat-free half-n-half 
8 oz shredded reduced-fat cheddar or Swiss cheese 
garlic powder to taste (optional) 
white pepper

Preheat oven to 350°F. 

Brown hamburger in skillet with onion. Remove and mix in bowl with bacon pieces breaking up any larger clumps with a fork or pastry mixer until you have a fine mix. Drain well of any excess grease and press into the bottom of a deep-dish pie pan. Set aside. 

Combine remaining ingredients in mixer bowl and whip well. Pour mixture over beef 'crust' and bake 40-45 minutes until top is browned and 'set'. 

Cool 15-20 minutes before slicing.

Creamy Spinach Dip (South Beach Phase 1)

1 pkg (10 oz.) frozen chopped spinach, thawed and squeezed dry
1 cup ff sour cream
2 scallions, cut in chunks
2 tsp dried dillweed
2 to 3 tsp lemon juice
1/2 tsp salt

Process all ingredients in a food processor or blender until smooth. Makes 2 cups

Tacos (South Beach Phase 1)

1 lb ground turkey (93/7 recomended)
1 bunch lettuce
1 -2 garlic clove, chopped (optional)
1 tablespoon canola oil or 1 tablespoon olive oil

taco seasoning (recipe follows)
1 tablespoon chili powder
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon red pepper flakes
1/4 teaspoon dried oregano
1/2 teaspoon paprika
1 1/2 teaspoons cumin
1 teaspoon salt
1 teaspoon pepper

Condiments of your choice
chopped onion, and
chopped cilantro
shredded low-fat cheddar cheese or mozzarella cheese
light sour cream
Change Measurements: US | Metric
Directions:
Prep Time: 10 mins
Total Time: 20 mins
1 Mix to combine spices for the taco seasoning. Heat skillet on medium heat and add oil. Add turkey and cook over medium to medium high heat while breaking up the meat with a spatula. After 3-4 minutes add chopped garlic and taco seasoning.
2 Continue to cook until turkey is done.
3 Usually you will want to use half the taco seasoning from the above recipe and save the remaining for another taco night. For stronger taco flavor use more seasoning.
4 To prepare tacos, use leaf lettuce as a taco shell and add condiments as you choose.

Serving Size: 1 (170 g)
Servings Per Recipe: 5
Amount Per Serving
% Daily Value
Calories 178.8

Calories from Fat 92 51%
Total Fat 10.2 g 15%
Saturated Fat 2.1 g 10%
Monounsaturated Fat 4.3 g 21%
Polyunsaturated Fat 3.0 g 15%
Trans Fat 0.1 g 0%
Cholesterol 62.6 mg 20%
Sodium 565.5 mg 23%
Potassium 408.1 mg 11%
Magnesium 35.8 mg 1%
Total Carbohydrate 3.5 g 1%
Dietary Fiber 1.7 g 6%
Sugars 0.7 g 2%
Protein 19.2 g 38%

Chicken Capri (South Beach Phase 1)

Mark enjoyed it. I'm not a big fan of tomato and chicken, but it was okay.

<------  My pic










Ingredients

- 1 Cup Reduced-Fat Ricotta Cheese
- 1/2 tsp. Dried Oregano
- 1/4 tsp. Salt
- 1/4 tsp. Ground Black Pepper
- 4 Boneless, Skinless Chicken Breast Halves
- 1/2 tsp. Garlic Powder
- 2 Tbsp. Extra-Virgin Olive Oil
- 1 Cup Crushed Tomaotes
- 4 slices Reduced-Fat Mozzarella Cheese (or Provolone)


Directions

Makes 4 servings. Can be served with a crisp salad.

1) Blend ricotta, oregano, salt, and pepper in processor or belnder.
2) Rub chicken with garlic powder.
3) Heat 2 T (all) extra virgin olive oil in large skillet over medium heat.
4) Add chicken and cook for about 12 minutes per side.
5) Remove from skillet and allow to cook in a large baking dish.

6) Pre-heat oven to 350 degrees.

7) When chicken has cooled, spoon 1/4 cup of chese mixture and 1/4 cup of crushed tomatoes on each breast half.
8) Top each with slice of the reduced fat mozzarella
9) Bake in oven for about 20 minutes or until chicken is done (about 170 degress internally) and juices run clear.

Nutritional Info
Servings Per Recipe: 4
Amount Per Serving
Calories: 377.1
Total Fat: 17.5 g
Cholesterol: 136.4 mg
Sodium: 547.6 mg
Total Carbs: 9.2 g
Dietary Fiber: 1.1 g
Protein: 44.9 g

Mock Oatmeal (South Beach Phase 1)

Ingredients

1 - Large Egg
1/2 Cup - Part Skim Ricotta Cheese
2 - Capfulls of Sugar Free Pancake Syrup
1 - Packet Splenda
1 - Capful of Vanilla Extract


Directions

- Beat Egg in Microwave safe bowl
- Stir in Ricotta Cheese, Splenda, and Syrup until thoroughly mixed
- Cook in microwave for 3 minutes
- Enjoy

I found it a bit dry and once accidentally added the vanilla extract, but now always double the syrup and add the vanilla. Recipe originally only called for one cap of syrup. Makes it much less dry.

*** Warning - I do NOT recommend using egg susbstitue for this. It comes out too runny and soggy.

For variety - or if you run out of SF syrup - you can use honey or flavored SF or regular coffee syrups. Raspberry is good. Color is a bit odd but beyond that it's fine.

Nutritional Info
Servings Per Recipe: 1
Amount Per Serving
Calories: 261.8
Total Fat: 14.7 g
Cholesterol: 250.6 mg
Sodium: 233.1 mg
Total Carbs: 10.4 g
Dietary Fiber: 0.0 g
Protein: 20.3 g

Cauliflower Faux Mashed Potatoes (South Beach Phase 1)

Ingredients

Cauliflower, raw, 1 head, medium (5-6" dia)
Sour Cream, .25 cup
Butter, salted, 2 tbsp


Directions

Steam cauliflower until soft. Place cooked cauliflower in a pot and heat to remove excess moisture. Puree cauliflower in food processor and add butter and sour cream.

Number of Servings: 4

Nutritional Info
Servings Per Recipe: 4
Amount Per Serving
Calories: 117.6
Total Fat: 9.1 g
Cholesterol: 21.6 mg
Sodium: 91.6 mg
Total Carbs: 8.1 g
Dietary Fiber: 3.6 g
Protein: 3.4 g

Crustless Cheddar Broccoli Quiche (South Beach Phase 1)

Ingredients

1 tsp. Canola Oil
1/4 cup finely chopped onion
1 pkg. (10oz) frozen chopped broccoli, thawed, drained.
2 cups egg beaters
1/2 cup lowfat cottage cheese
1/2 cup kraft 2% chredded reduced fat cheddar cheese
1/8 tsp. black pepper


Directions

Preheat oven to 350. Heat oil in small nonstick skillet on medium-high heat. Add onions, cook 5 minutes or until onions are tender, stirring occasionally. Add broccoli; mix well. Spoon into 9-in pie plate sprayed with cooking spray.
Mix remaining ingredients until well blended; pour over broccoli layer.
Bake 45-50 minutes or until center is set and top is golden brown.

Number of Servings: 6

Recipe submitted by SparkPeople user KYLERZMOM.

Number of Servings: 6

Nutritional Info
Servings Per Recipe: 6
Amount Per Serving
Calories: 128.5
Total Fat: 5.4 g
Cholesterol: 8.7 mg
Sodium: 293.4 mg
Total Carbs: 4.8 g
Dietary Fiber: 1.5 g
Protein: 15.1 g

Basic Pizza Dough Recipe

Ingredients
1 cup warm water (105 to 115 degrees F)
1 (1/4-ounce) envelope active dry yeast
1 teaspoon honey
2 tablespoons extra-virgin olive oil
3 cups unbleached all-purpose flour
1 teaspoon salt
Yellow cornmeal, for sprinkling the baking sheet

Directions
In a large bowl, combine the water, yeast, honey, and 1 tablespoon of the olive oil, stirring to combine. Let sit until the mixture is foamy, about 5 minutes.

Add 1 1/2 cups of the flour and the salt, mixing by hand until it is all incorporated and the mixture is smooth. Continue adding the flour, 1/4 cup at a time, working the dough after each addition, until the dough is smooth but still slightly sticky. You might not need all of the flour. Turn the dough out onto a lightly floured surface and knead until the dough is smooth but still slightly tacky, 3 to 5 minutes.

Oil a large mixing bowl with remaining olive oil. Place the dough in the bowl, turning to coat with the oil. Cover with plastic wrap and set in a warm place, free from drafts until doubled in size, about 1 1/2 hours.

Variations:

Parmesan Pizza Dough:

Substitute 2 3/4 cups unbleached all-purpose flour and 1/2 cup finely grated Parmesan cheese for 3 cups unbleached all-purpose flour. Use a pinch of salt instead of 1 teaspoon. Proceed as directed above.

Oregano Pizza Dough:

Stir 2 tablespoons chopped fresh oregano in with the flour and proceed as directed above.

Thanksgiving Leftovers Pizza

Ingredients
1 pound pizza dough
All-purpose flour, for dusting
1 teaspoon cornmeal
1 teaspoon extra-virgin olive oil
1/2 teaspoon sugar
3/4 cup mashed potatoes
1/2 cup shredded cheddar cheese
2 teaspoons whole milk
1 cup prepared stuffing
1 roasted turkey or chicken thigh, with skin
1/4 cup chunky cranberry sauce
1/4 cup gravy


Directions
Put a pizza stone or upside-down baking sheet in the oven; preheat to 500 degrees F. Stretch the pizza dough into a 12-inch round on a floured surface. Dust a pizza peel or upside-down baking sheet with 1/2 teaspoon cornmeal and put the dough on top. Brush with the olive oil and sprinkle with the sugar and the remaining 1/2 teaspoon cornmeal. Slide onto the hot pizza stone or baking sheet and bake until golden on the bottom, 5 to 7 minutes.

Meanwhile, mix the mashed potatoes with 1/4 cup cheese and the milk in a bowl; set aside. Roll tablespoonfuls of the stuffing into 1-inch balls to look like meatballs. Shred the turkey meat and julienne the skin.

Slide the crust back onto the peel. Spread the cheddar mashed potatoes over the crust, then top with the shredded turkey. Spoon the cranberry sauce over the pizza and drizzle with the gravy. Arrange the stuffing balls on top and sprinkle with the remaining 1/4 cup cheese and the turkey skin.

Return the pizza to the oven and bake until golden brown, 8 to 10 more minutes.