The South Beach Diet Supercharged: Faster Weight Loss and Better Health for Life (25 page)
Read The South Beach Diet Supercharged: Faster Weight Loss and Better Health for Life Online
Authors: Arthur Agatston,Joseph Signorile
Tags: #Cooking, #Health & Fitness, #Medical, #Nutrition, #Health, #Diet, #Fitness, #Diets, #Weight Control, #Recipes, #Weight Loss, #Health & Healing, #Diets - Weight Loss, #Diets - General, #Reducing diets, #Diet Therapy, #Reducing exercises, #Exercise
Prep time: 15 minutes • Cook time: 15 minutes
Prepared with basic staples and pantry items, this hearty vegetable soup is rich in protein and cooks up quickly, making it a good choice for weeknight meals or other busy times.
1 tablespoon extra-virgin olive oil1 small onion, minced2 celery stalks, minced4 garlic cloves, minced¼ teaspoon dried basil¼ teaspoon dried oregano¼ teaspoon red pepper flakes5 ounces white mushrooms (about 6 medium), trimmed and quartered1 medium summer squash, diced1 (15-ounce) can lima beans, rinsed and drained1 (14-ounce) can no-salt-added diced tomatoes, with juices1 (8-ounce) can tomato sauce¾ cup water
In a medium saucepan, heat oil over medium heat. Add onion, celery, garlic, basil, oregano, and pepper flakes; cook, stirring occasionally, 5 minutes. Add mushrooms and squash; cook, stirring occasionally, 5 minutes longer. Stir in beans, diced tomatoes and their juices, tomato sauce, and water; bring to a simmer and cook briefly just to heat through. Serve warm.
Makes 4 (1½-cup) servings
Nutrition at a Glance
Per serving:
146 calories, 4 g fat, 0.5 g saturated fat, 6 g protein, 22 g carbohydrate, 6 g fiber, 594 mg sodium
EASY SOUTH BEACH DIET SOUPS FOR PHASE 1—OR ANY PHASE
E
njoying a bowl of soup is a great way to fill up at the start of a Phase 1 meal. Or, if you prefer, you can prepare a higher-protein soup like the Fish Chowder, opposite, as the main course. If you’re on Phase 2 or 3, you can have these soups or those on
“Recipes for Phase 2 Meal Plans”
Section.
Black Bean Soup:
In a medium saucepan, heat 1 tablespoon extra-virgin olive oil over medium heat. Add 4 thinly sliced scallions, 1 thinly sliced celery stalk, 4 minced garlic cloves, 2 teaspoons ground cumin,
1
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8
teaspoon cayenne, and a pinch of salt and freshly ground black pepper. Cook, stirring occasionally, until vegetables soften. Add 2 (15-ounce) cans black beans and their liquid, 1 (15-ounce) can diced tomatoes with juices, and 1½ cups lower-sodium chicken broth. Bring to a simmer and cook for 10 minutes. Transfer 2 cups soup to a blender and process until smooth. Return soup to the pan and stir to combine. Return to a simmer and cook for 10 minutes longer. Season with 1 tablespoon fresh lime juice and adjust seasonings. Serve hot with hot pepper sauce and extra sliced scallions on the side.
Creamy Cauliflower Soup:
In a medium saucepan, heat 1 tablespoon extra-virgin olive oil over medium heat. Add 1 thinly sliced small onion and cook, stirring occasionally, until softened, about 5 minutes. Add 1 (2-pound) head cauliflower, cut into florets, along with the finely chopped stems. Cover and cook for 5 minutes. Add 4 cups reduced-sodium chicken broth and bring to a simmer. Cook until the cauliflower is tender, about 15 minutes. Transfer soup in batches to a blender and purée until smooth. Return to the saucepan and whisk in ¼ cup reduced-fat sour cream and ¼ teaspoon nutmeg. Season with salt and pepper to taste and serve hot. Or chill in the refrigerator and serve cold.
Chicken Soup with Kale:
In a medium saucepan, heat 1 tablespoon extra-virgin olive oil over medium heat. Add 1 thinly sliced small sweet onion, 2 thinly sliced celery stalks, 2 minced garlic cloves, and a pinch of salt and freshly ground black pepper. Cook, stirring occasionally, until onion softens, about 7 minutes. Add 1 large bunch chopped kale leaves; stir and cook for 1 minute. Add ½ pound cubed boneless, skinless chicken breast; stir and cook for 1 minute longer. Add 4 cups lower-sodium chicken broth, bring to a simmer, and cook until chicken is cooked through, about 7 minutes. Stir in 3 tablespoons finely chopped parsley. Serve hot.
Chilled Tomato Bisque:
In a medium saucepan, heat 1 tablespoon extra-virgin olive oil over medium heat. Add 1 thinly sliced small red onion, 2 minced garlic cloves, ¼ teaspoon red pepper flakes, and a pinch of salt and freshly ground black pepper. Cook, stirring occasionally, until onion softens, about 7 minutes. Add 1 (28-ounce) can diced tomatoes with their juices and 2 (5.5-ounce) cans low-sodium vegetable juice. Bring to a simmer and cook for 15 minutes. Remove from the heat and cool to room temperature. Transfer to a covered container and refrigerate until chilled. Just before serving, transfer half of the soup to a blender and purée until smooth. Place puréed soup in a large serving bowl and stir in remaining soup. Whisk in 2 tablespoons reduced-fat sour cream and serve cold.
Creamy Broccoli Soup:
In a large saucepan, heat 1 tablespoon extra-virgin olive oil over medium heat. Add 1 finely chopped large onion and 1 minced garlic clove; cook, stirring occasionally, until onion softens, about 7 minutes. Add 1 pound roughly chopped broccoli stems and florets,
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8
teaspoon salt, and a pinch of freshly ground black pepper; stir well. Add 2 cups vegetable broth and ½ cup 1% milk. Bring to a simmer, partially cover, and reduce heat to low; cook until broccoli is very tender, about 25 minutes. Transfer soup in batches to a blender and purée until smooth. Return soup to the pan and stir in 2 tablespoons fresh lemon juice. Heat through and serve hot.
Cucumber and Mint Soup:
In a blender, combine 2 large peeled and chopped cucumbers, 1 cup low-fat or nonfat plain yogurt, ¾ cup cold water, 1 tablespoon fresh lime juice, ¼ teaspoon salt, and ¼ teaspoon freshly ground black pepper; purée until smooth. Stir in ¼ cup chopped fresh mint and serve.
Fish Chowder:
In a large saucepan, heat 1 tablespoon extra-virgin olive oil over medium heat. Add 1 chopped medium onion, 3 chopped celery stalks, 3 ounces chopped Canadian bacon, and ¼ teaspoon crushed dried thyme. Cook, stirring occasionally, until vegetables soften and bacon is lightly browned, about 7 minutes. Stir in 2 (8-ounce) bottles clam juice, 1¼ cups water, and 1 cup 1% milk. Add 1½ pounds cod or hake, cut into ½-inch-wide strips, and 1 diced medium summer squash; bring to a simmer and cook until fish is opaque, about 10 minutes. Break up any large fish chunks with a wooden spoon. Season with freshly ground black pepper and serve hot.
Prep time: 10 minutes • Cook time: 20 minutes
The addition of basil, rosemary, and thyme turns a simple blended soup into heady French-style fare. Add a little extra broth if you prefer a thinner version. Lower-sodium chicken broth can be used in place of the vegetable broth, if desired.
1 tablespoon extra-virgin olive oil1 small onion, chopped1 celery stalk, finely chopped2 garlic cloves, smashed and peeled½ teaspoon dried basil½ teaspoon dried rosemary¼ teaspoon dried thyme¼ teaspoon salt1 (15-ounce) can cannellini or great Northern beans, drained and rinsed1½ cups lower-sodium vegetable broth Freshly ground black pepper
In a large saucepan, heat oil over medium-high heat. Add onion, celery, garlic, basil, rosemary, thyme, and salt; reduce heat to medium-low and cook, stirring occasionally, 15 minutes, or until vegetables are softened.
Add beans and stir to combine. Using a large metal spoon, transfer about ¾ of the bean mixture to a blender. Add broth and purée until smooth. Return mixture to the saucepan, stir to combine, and bring to a simmer just to heat through. Season with additional salt and pepper to taste. Serve warm.
Makes 4 (1-cup) servings
Nutrition at a Glance
Per serving: 103 calories, 4 g fat, 1 g saturated fat, 4 g protein, 16 g carbohydrate, 6 g fiber, 500 mg sodium
Draining time: 48 hours • Prep time: 10 minutes
Also known as kefir cheese or yogurt cheese, labne is a thick, drained yogurt popular in the Middle East. When rolled into balls, as here, labne has a texture similar to fresh mozzarella and serves as a fine option to part-skim mozzarella sticks for Phase 1 snacks. Look for imported Greek yogurt, which is thicker than regular yogurt; it’s sold in grams, not ounces, in the dairy section of most supermarkets.
3 (200-gram) containers nonfat Greek yogurt, drained1 teaspoon salt2 tablespoons Italian seasoning Extra-virgin olive oil
Line a strainer with cheesecloth and place over a large bowl. In a small bowl, combine yogurt and salt. Spoon yogurt into the strainer. Cover lightly with plastic wrap and refrigerate until thick, about 48 hours. You should have about 1½ cups of drained yogurt. Discard liquid.
Place Italian seasoning in a shallow dish. On a large piece of waxed paper, roll yogurt by tablespoonfuls into ¾-inch balls. Roll balls in Italian seasoning to coat.
Serve balls immediately or store in a covered container in the refrigerator for up to a week. For longer storage, cover with extra-virgin olive oil, and enjoy as desired.
Makes 24 (4 per serving)
Nutrition at a Glance
Per ball:
13 calories, 0 g fat, 0 g saturated fat, 2 g protein, 1 g carbohydrate, 0 g fiber, 106 mg sodium
Herb Variations:
Roll the balls in chopped mint, chives, or parsley (or a combo of all three). Or sprinkle with red pepper flakes just before serving.
Yogurt Cheese Dip:
Don’t roll the labne into balls. Instead, flavor it with cumin or a seasoning mix of your choice and serve as a dip with crudités.
SOUTH BEACH DIET ROLL-UPS
A
lettuce roll-up makes a great snack on Phase 1 (or 2 and 3). The combination of high-fiber veggies and protein helps stave off hunger midmorning or midafternoon. Each recipe makes 4 or 8 roll-ups, but you can roll up just one at a time if you prefer. Roll-ups are a great take-along snack for trips or when running errands. Make the filling for the Yucatan Shrimp Roll-Up or Curried Turkey Roll-Up ahead, if you like, and refrigerate until ready to use.
California Roll-Up:
Top each of 4 large red-or green-leaf lettuce leaves with 1 slice each turkey breast and boiled ham, 1 thin slice tomato, 1 thin slice avocado, 1 teaspoon fresh lime juice, a few leaves watercress or arugula, and 1 tablespoon Ranch Dressing (
“Recipes for Phase 1 Meal Plans”
Section). Roll up leaves, secure with toothpicks, and serve.
Curried Turkey Roll-Up:
Combine 1 cup nonfat or low-fat plain yogurt, ½ cup low-fat mayonnaise, 3 teaspoons curry powder, and ½ teaspoon ground ginger. Fold in 4 cups cubed thickly sliced deli turkey breast, 2 diced celery stalks, 1 diced small cucumber, 3 tablespoons minced red onion, and ¼ cup chopped fresh parsley. Season with salt and freshly ground black pepper to taste. Divide mixture among 8 large green-leaf lettuce leaves. Roll up leaves, secure with toothpicks, and serve.
Grilled Chicken and Roasted Red Pepper Roll-Up:
Thinly slice 3 (6-ounce) grilled boneless, skinless chicken breasts and 3 large roasted red peppers (from a jar). Top 4 large red-or green-leaf lettuce leaves with chicken and peppers. Sprinkle with ¼ cup reduced-fat feta cheese and 2 thinly sliced scallions. Roll up leaves, secure with toothpicks, and serve.
Roast Beef and Horseradish Roll-Up:
Combine 2 tablespoons prepared horseradish and 2 tablespoons low-fat mayonnaise; spread mixture on 4 large red- or green-leaf lettuce leaves. Top each with 2 slices roast beef and a few sprigs watercress. Roll up leaves, secure with toothpicks, and serve.
Spicy Hummus ’n’ Veggie Roll-Up:
Combine 4 cups arugula, 1 thinly sliced and chopped fennel bulb, 1 thinly sliced large cucumber, 1 chopped large tomato, 3 tablespoons fresh lemon juice, 1 tablespoon extra-virgin olive oil, and salt and freshly ground black pepper to taste. Divide among 8 large red-leaf lettuce leaves. Dollop 2 tablespoons store-bought hummus on top of veggies on each leaf and spread to cover. Drizzle with hot pepper sauce to taste. Roll up leaves, secure with toothpicks, and serve.
Tex-Mex Smoked Turkey Roll-Up:
Combine 8 slices chopped smoked turkey breast, 1 diced avocado, ¼ cup diced reduced-fat pepper Jack cheese, 3 tablespoons store-bought salsa, and 1 tablespoon fresh lime juice. Divide filling among 4 large red-or green-leaf lettuce leaves. Roll up leaves, secure with toothpicks, and serve.
Yucatan Shrimp Roll-Up:
Toss 16 shrimp with ¼ teaspoon cayenne and a generous pinch of salt. Grill until pink. Roughly chop shrimp, then toss with 1 chopped large tomato, 1 diced small avocado, 2 tablespoons low-fat mayonnaise, and 1 tablespoon fresh lime juice. Divide mixture among 8 large red-or green-leaf lettuce leaves. Season lightly with salt. Roll up leaves, secure with toothpicks, and serve.
