The South Beach Diet Supercharged: Faster Weight Loss and Better Health for Life (27 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: 10 minutes • Cook time: 15 minutes
A member of the beet family, Swiss chard is a cruciferous leafy winter green that delivers a good dose of beta-carotene, potassium, and fiber. When preparing chard, cut off the thicker bottom inch or so of each stem, then thinly slice the rest of the stem (it’s tender) and add to the leaves when cooking. Spinach and kale make good substitutes for Swiss chard when you want a change of pace.
2 pounds Swiss chard4 teaspoons extra-virgin olive oil2 large garlic cloves, minced
Finely grated zest of 1 lemon½ teaspoon dried rosemary, crumbled4 (6- to 8-ounce) center-cut loin pork chops
Salt
Freshly ground black pepper1 tablespoon water
Trim tough ends off Swiss chard stems, tear leaves from stems, roughly chop leaves, and thinly slice stems.
In a medium bowl, combine 2 teaspoons of the oil, half of the garlic, the lemon zest, and rosemary. Add the pork chops and turn to coat. Season lightly with salt and pepper.
Spray a large nonstick skillet with cooking spray and heat over medium-high heat. Add pork chops and cook for 3 to 4 minutes per side, or until just cooked through (do not overcook). Transfer pork chops to a plate, and cover loosely with foil to keep warm.
Wipe out the skillet, add remaining 2 teaspoons oil, and heat over medium heat. Add remaining garlic and cook, stirring, 30 seconds. Add Swiss chard stems and cook, stirring, 1 to 2 minutes. Add leaves and water; stir to coat. Cover and cook until leaves are wilted, 3 to 4 minutes longer. Season with salt and pepper and a squeeze of lemon juice. Serve pork chops with their juices and chard on the side.
Makes 4 servings
Nutrition at a Glance
Per serving:
295 calories, 14 g fat, 4 g saturated fat, 35 g protein, 8 g carbohydrate, 3 g fiber, 560 mg sodium
Prep time: 10 minutes • Cook time: 50 minutes
Love shepherd’s pie? Then you’ll love this Phase 1 twist on the classic. Edamame (fresh soybeans) replaces the usual peas and adds texture and protein, and mashed cauliflower topped with reduced-fat cheddar creates the rich, potato-like crust.
1 (16-ounce) package frozen cauliflower florets1 tablespoon extra-virgin olive oil1 large onion, chopped2 garlic cloves, minced1 pound extra-lean ground beef2 cups fresh or defrosted frozen shelled edamame (10 ounces)½ cup reduced-sodium beef broth2 teaspoons Worcestershire sauce½ teaspoon freshly ground black pepper
Salt2 tablespoons low-fat sour cream1 large egg yolk½ cup shredded reduced-fat cheddar cheese
Heat the oven to 350°F. Spray a 2-quart casserole with cooking spray.
Bring a medium saucepan of water to a boil. Add cauliflower and cook until tender, about 10 minutes. Drain and transfer to a large bowl.
Meanwhile, in a large skillet, heat oil over medium heat. Add onion and garlic; cook, stirring occasionally, until translucent, about 5 minutes. Add beef and brown for 10 minutes, stirring to break up lumps. Add edamame and cook, stirring occasionally, 3 minutes longer. Stir in broth and Worcestershire sauce. Season with pepper and a pinch of salt. Transfer meat mixture to the casserole.
With an electric mixer at medium speed, whip the cooked cauliflower with sour cream, egg yolk, and another pinch of salt. Spoon cauliflower evenly over meat. Top with cheese and bake for 20 to 25 minutes, or until golden on top. Serve warm.
Makes 4 servings
Nutrition at a Glance
Per serving:
367 calories, 16 g fat, 5 g saturated fat, 37 g protein, 18 g carbohydrate, 4 g fiber, 324 mg sodium
Prep time: 10 minutes • Cook time: 12 minutes
This rustic, filling dish is perfect for cold winter nights. To save time, have your butcher trim and cut the lamb for you.
1½ pounds leg of lamb, trimmed and cut into 1-inch pieces1 small onion, minced2 garlic cloves, minced½ teaspoon cayenne½ teaspoon ground cinnamon½ teaspoon ground cumin¼ teaspoon freshly ground black pepper1 lemon, zest finely grated and fruit cut in half2 teaspoons extra-virgin olive oil1 (15-ounce) can chickpeas, rinsed and drained12 ounces baby spinach (12 cups)¼ teaspoon salt
In a large bowl, combine lamb, onion, garlic, cayenne, cinnamon, cumin, pepper, lemon zest, and oil.
Spray a large nonstick skillet with cooking spray and heat over medium-high heat. Add lamb mixture and cook, stirring, 5 to 6 minutes, or until lamb is browned on the outside and still slightly pink on the inside. Transfer lamb to a plate, cover loosely with foil, and keep warm.
Return the pan to medium-high heat. Add chickpeas and spinach, in batches if necessary, and cook until spinach is wilted and mixture is warm, 3 to 5 minutes. Return lamb to the pan and stir to combine and just reheat. Remove pan from the heat and stir in salt and a generous squeeze of lemon. Serve warm.
Makes 4 servings
Nutrition at a Glance
Per serving:
389 calories, 12 g fat, 4 g saturated fat, 41 g protein, 30 g carbohydrate, 8 g fiber, 642 mg sodium
Prep time: 15 minutes • Cook time: 60 minutes • Stand time: 15 minutes
This moussaka is so filling and flavorful, you won’t even miss the lamb. Lentils provide protein, fiber, and a rich meaty taste.
1 large eggplant (about 1¼ pounds), ends trimmed, cut widthwise into ¼-inch-thick rounds2 teaspoons extra-virgin olive oil1 large onion, chopped4 garlic cloves, minced1 (15-ounce) can lentils, drained1 (15-ounce) can diced tomatoes, with juices¼ cup chopped parsley1 teaspoon dried oregano¼ teaspoon ground cinnamon¼ teaspoon salt
Freshly ground black pepper½ cup fat-free half-and-half2 large eggs¼ cup freshly grated Parmesan cheese1
/
8
teaspoon freshly grated nutmeg
Heat the oven to 425°F.
Lightly coat eggplant slices with cooking spray and arrange on a baking sheet. Bake until softened and golden, 20 to 25 minutes. Reduce oven to 350°F.
Meanwhile, in a large saucepan, heat oil over medium heat. Add onion and garlic; cook, stirring occasionally, until onion is translucent, about 5 minutes. Add lentils, tomatoes and their juices, parsley, oregano, cinnamon, salt, and a pinch of pepper. Bring to a simmer and cook until thickened, about 20 minutes.
While eggplant and lentils are cooking, in a medium bowl, whisk together half-and-half, eggs, 2 tablespoons of the cheese, and nutmeg.
Lightly coat an 8- by 8-inch baking dish with cooking spray. Arrange one-third of the eggplant slices in a single layer in the dish. Spread half of the lentil mixture over the top. Repeat with remaining eggplant and lentil mixture, ending with a layer of eggplant. Pour half-and-half mixture over vegetables and sprinkle with remaining 2 tablespoons cheese. Cover with aluminum foil.
Bake moussaka, covered, 20 minutes, then remove foil and bake for 10 to 15 minutes longer, or until heated through and golden on top. Let stand for 15 minutes before cutting. Serve warm.
Makes 4 servings
Nutrition at a Glance
Per serving:
230 calories, 7 g fat, 2 g saturated fat, 14 g protein, 30 g carbohydrate, 12 g fiber, 296 mg sodium
Make-Ahead:
Moussaka is a great dish to make ahead and freeze—just double or triple the recipe. Cut the moussaka into portions before freezing for up to 3 months. When ready to eat, thaw at room temperature, then reheat in the microwave or a toaster oven.
Prep time: 15 minutes • Cook time: 40 minutes
This basic vegetarian chili is thick and hearty. Garnish with a dollop of low-fat or nonfat plain yogurt if you like. In later phases, brush whole-wheat pita triangles with olive oil, sprinkle with a mix of Italian seasoning and cayenne, lightly toast, and serve alongside the chili or crumble and serve on top.
1 tablespoon extra-virgin olive oil2 bell peppers (any color), chopped1½ cups chopped mushrooms1 large onion, chopped2 celery stalks, chopped3 garlic cloves, minced1 tablespoon chili powder1 tablespoon dried oregano1 teaspoon ground cumin¼ teaspoon salt2 (15-ounce) cans pinto beans1 (14.5-ounce) can no-salt-added diced tomatoes, with juices
In a large saucepan, heat oil over medium heat. Add peppers, mushrooms, onion, celery, and garlic; cook, stirring, until vegetables begin to soften, about 7 minutes. Add chili powder, oregano, cumin, and salt; cook, stirring occasionally, 5 minutes more.
Add beans and tomatoes with their juices. Bring to a gentle simmer and cook, stirring occasionally, until chili is fragrant and slightly thickened, 25 to 30 minutes. Serve warm.
Makes 4 (2-cup) servings
Nutrition at a Glance
Per serving:
229 calories, 5 g fat, 0.5 g saturated fat, 11 g protein, 35 g carbohydrate, 12 g fiber, 501 mg sodium
Prep time: 10 minutes
Hearts of palm stand in for potatoes in this summery salad. The vinegary dressing makes it a perfect flavor match for grilled burgers, chicken, or fish. Try fresh cilantro, tarragon, basil, or parsley in place of or along with the chives.
2 teaspoons fresh lemon juice1 teaspoon Dijon mustard1 small garlic clove, minced1 tablespoon extra-virgin olive oil2 (14-ounce) cans hearts of palm, drained and cut into ½-inch slices2 tablespoons chopped chives
Freshly ground black pepper
In a large bowl, whisk together lemon juice, mustard, and garlic. Continuing to whisk, add oil in a slow and steady stream. Add hearts of palm and chives; toss to combine. Season with pepper to taste and serve.
Makes 4 (¾-cup) servings
Nutrition at a Glance
Per serving:
77 calories, 4 g fat, 0.5 g saturated fat, 4 g protein, 8 g carbohydrate, 4 g fiber, 665 mg sodium
QUICK AND EASY SOUTH BEACH DIET SALAD DRESSINGS
H
omemade salad dressings, made with monounsaturated extra-virgin olive or canola oil and other healthful ingredients, can turn a so-so salad into a vibrant part of any meal. With the exception of Orange-Cumin vinaigrette and Carrot-Ginger Dressing (just like what’s served in a Japanese restaurant), which are Phase 2 and 3 dressings, all of these work for Phase 1 (as well as 2 and 3). Each recipe makes between ½ and ¾ cup dressing (approximately 8 to 12 tablespoons), so you can make a batch one day and have enough left over to use throughout the week. We recommend using no more than 2 tablespoons per serving. For convenience, make and store the dressing in a small plastic container or glass jar with a lid and shake well before using. We’ve made specific suggestions for using many of these dressings in the Meal Plans for Phases 1 and 2, but feel free to use any dressing you prefer.
Aioli Dressing:
Mince and mash 3 garlic cloves to a paste with a pinch of salt. Stir garlic mash into ½ cup low-fat mayonnaise. Whisk in ¼ cup fat-free half-and-half, 2 teaspoons fresh lemon juice, and ½ teaspoon Dijon mustard. Season with salt and freshly ground black pepper to taste.
Balsamic Vinaigrette:
Combine 3 tablespoons balsamic vinegar, 1 tablespoon Dijon mustard, 1 small minced garlic clove, 1 teaspoon minced shallot or red onion, and a pinch of dried thyme. Whisk in ½ cup extra-virgin olive oil. Season with salt and freshly ground black pepper to taste.
Blue Cheese Dressing:
Whisk together ½ cup low-fat mayonnaise, 2 tablespoons crumbled blue cheese, 1 tablespoon fresh lemon juice, and ½ teaspoon hot pepper sauce. Whisk in ¼ cup fat-free buttermilk and season with salt and freshly ground black pepper to taste.
Caesar Dressing:
Whisk together 2 tablespoons fresh lemon juice, 3 minced anchovy fillets, 1 minced garlic clove, and 1 teaspoon Dijon mustard. Slowly whisk in ½ cup extra-virgin olive oil. Stir in 2 tablespoons freshly grated Parmesan cheese and season with salt and freshly ground black pepper to taste.
Carrot-Ginger Dressing (Phases 2 and 3):
In a blender, combine ¼ cup finely shredded carrot, 3 tablespoons thinly sliced scallion, 2 tablespoons fresh lemon juice, 2 tablespoons mirin, 2 tablespoons rice vinegar, 1 tablespoon low-sodium soy sauce, 2 teaspoons freshly grated ginger, and 1 teaspoon sesame oil. Purée until smooth.
Champagne Vinaigrette:
Whisk together 3 tablespoons champagne vinegar and 3 teaspoons Dijon mustard. Slowly whisk in ¼ cup plus 2 tablespoons extra-virgin olive oil, then whisk in 1 tablespoon warm water and 1 small minced shallot. Season with salt and freshly ground black pepper to taste.
Creamy Cilantro Dressing:
Whisk together ½ cup nonfat or low-fat plain yogurt, ¼ cup chopped fresh cilantro, 3 tablespoons fresh lime juice, and 2 tablespoons extra-virgin olive oil. Season with salt and freshly ground black pepper to taste.
Creamy Dijon-Thyme Dressing:
Whisk together ¼ cup nonfat or low-fat plain yogurt, 3 tablespoons low-fat mayonnaise, 1½ tablespoons Dijon mustard, 1 tablespoon 1% milk, and a pinch of dried thyme. Season with salt and freshly ground black pepper to taste.
Creamy Lemon-Dill Dressing:
Whisk together ¼ cup nonfat or low-fat plain yogurt, 3 tablespoons low-fat mayonnaise, 1 tablespoon 1% milk, 1 tablespoon chopped fresh dill, 1 teaspoon freshly grated lemon zest, and 1 teaspoon minced red onion. Season with salt and freshly ground black pepper to taste.
Dijon Vinaigrette:
Whisk together 3 tablespoons red wine vinegar, 2 tablespoons minced red onion, 1 tablespoon Dijon mustard, and 1 minced garlic clove. Slowly whisk in
1
/
3
cup extra-virgin olive oil. Season with salt and freshly ground black pepper to taste.
Fresh Herb Vinaigrette:
Whisk together 3 tablespoons red wine vinegar, 2 tablespoons minced red onion, 1 tablespoon Dijon mustard, 1 minced garlic clove, 1 tablespoon finely chopped parsley, and 1 tablespoon finely chopped fresh basil, marjoram, oregano, or thyme. Slowly whisk in
1
/
3
cup extra-virgin olive oil. Season with salt and freshly ground black pepper to taste.
Green Goddess Dressing:
In a blender, combine ½ medium avocado, 3 tablespoons low-fat mayonnaise, 3 tablespoons nonfat or low-fat plain yogurt, 1 tablespoon water, 2 roughly chopped scallions, and 1 small clove garlic; purée until smooth. Add 2 tablespoons chopped fresh basil, 1 tablespoon chopped fresh parsley, 1 tablespoon chopped fresh tarragon, and 2 teaspoons fresh lemon juice; blend just until combined. Season with salt and freshly ground black pepper to taste.
Lemon Vinaigrette:
Whisk together 3 tablespoons fresh lemon juice, 1½ teaspoons Dijon mustard, 1 minced garlic clove, and 1 teaspoon dried oregano. Slowly whisk in ½ cup extra-virgin olive oil. Season with salt and freshly ground black pepper to taste. Add a pinch of sugar substitute, if desired.
Lemony Dill Dressing:
Whisk together 3 tablespoons fresh lemon juice, 1 tablespoon finely chopped dill, 1½ teaspoons Dijon mustard, and 1 minced garlic clove. Slowly whisk in ½ cup extra-virgin olive oil. Season with salt and freshly ground black pepper to taste.
Lime Vinaigrette:
Whisk together 3 tablespoons fresh lime juice, 1 minced garlic clove, a pinch of ground cumin, and a pinch of sugar substitute. Slowly whisk in
1
/
3
cup extra-virgin olive oil. Season with salt and freshly ground black pepper to taste.
Mint Vinaigrette:
Whisk together
1
/
3
cup finely chopped fresh mint leaves,
1
/
3
cup white wine vinegar, and 2 tablespoons minced red onion. Slowly whisk in ¼ cup extra-virgin olive oil. Season with salt and freshly ground black pepper to taste.
Orange-Cumin Vinaigrette (Phases 2 and 3):
Whisk together
1
/
3
cup fresh orange juice, 3 tablespoons fresh lime juice, 1 tablespoon minced red onion, 1 minced garlic clove, 2 teaspoons Dijon mustard, 1 teaspoon freshly grated orange zest, and a generous pinch of ground cumin. Slowly whisk in ½ cup extra-virgin olive oil. Season with salt and freshly ground black pepper to taste.
Ranch Dressing:
Whisk together ¼ cup nonfat buttermilk, 2 tablespoons low-fat mayonnaise, 2 tablespoons nonfat sour cream, 1 tablespoon red wine vinegar, 1 tablespoon finely chopped fresh chives, 1 teaspoon crumbled dried basil, 1 teaspoon dry mustard, ¼ teaspoon dried thyme, and a pinch of sugar substitute. Season with salt and freshly ground black pepper to taste.
Soy-Ginger Dressing:
Whisk together 2 tablespoons reduced-sodium soy sauce, 2 tablespoons rice wine vinegar, 1½ teaspoons grated fresh ginger, and 1 minced garlic clove. Slowly whisk in ¼ cup canola oil.
Spicy Lemon-Cumin Vinaigrette:
Whisk together 3 tablespoons fresh lemon juice, 1½ teaspoons Dijon mustard, 1 teaspoon hot pepper sauce, 1 minced garlic clove, and ¼ teaspoon ground cumin. Slowly whisk in ½ cup extra-virgin olive oil. Season with salt and freshly ground black pepper to taste. Add a pinch of sugar substitute, if desired.
Spicy Tomato Vinaigrette:
In a blender, combine ¾ cup peeled and chopped tomatoes, 3 tablespoons white wine vinegar, 1½ teaspoons Dijon mustard, and 1 teaspoon hot pepper sauce; blend until smooth. Season with salt and freshly ground black pepper to taste; adjust hot sauce to your taste.
Thousand Island Dressing:
Whisk together ½ cup low-fat mayonnaise, 2 tablespoons chili-garlic sauce, 2 tablespoons minced roasted red peppers (from a jar), 1½ tablespoons finely chopped dill pickle, 1 tablespoon Dijon mustard, 1 tablespoon drained and roughly chopped capers, and 1 tablespoon chopped scallion. Season with hot pepper sauce to taste.
Tomato-Basil Vinaigrette:
In a blender, combine ¾ cup peeled and chopped tomatoes, 3 tablespoons white wine vinegar, 1½ teaspoons chopped fresh basil, 1½ teaspoons chopped fresh thyme, and 1½ teaspoons Dijon mustard; blend until smooth. Season with salt and freshly ground black pepper to taste.
