The nice thing about chili is that you can add more spiciness to it if you want - tabasco is a good choice to do that.

SOUTH BEACH RECIPES INDEX


Links to some great South Beach Recipe sites:

ivillage exclusive: 10 Best South Beach Recipes
Recipegal.com South Beach Recipes
Southbeach.allrecipes.com
KraftHealthyLiving.com - South Beach Recipes
Prevention.com - South Beach Recipes
Foodgeeks.com - South Beach Recipes
SouthBeachRecipes.com
SouthBeach-diet-plan.com
Kalyn’s Kitchen




Links to some great threads/articles giving advice, tips and ideas to help with eating the South Beach way:

South Beach Super Foods
Seasonal Eating
Slow down to a quick roast
Hanukkah Recipes on the South Beach Diet
How to make a Vinaigarette Easy and Tasty Ways to Cook Fish
How to keep your vegetables healthy




Recipe Index of Recipes in this thread

(Recipes are sorted into categories, and the same recipe may be found in several categories in the index).


Soup:

Chrissi’s Spicy Meatball Soup ~ Demi’s Creamy Cauliflower Soup ~ Soupe au Pistou ~ Fluffybear’s Minestrone Soup ~ Cream of Broccoli Soup ~ Roasted Tomato Soup ~ South Beach Tomato Soup ~ Egg Drop Soup ~ White Bean Soup with Greens ~ Hearty Minestrone ~ Spicy Turnip and Lentil Dhal Soup ~ Brilliant Broccoli Soup ~ Curried Zucchini Soup


Appetisers:

Shrimp Salad in Cucumber Cups ~ Demi’s Ceviche ~ Sun-dried Tomato Hummus


Chicken/Turkey Dishes:

Demi's South Beach Coconut Chicken ~ Thai Chicken Cakes ~ Yoghurt Spiced Chicken Breast ~ Ginger & Garlic Chicken with Pak Choi ~ Lemon-Tarragon Chicken Salad in Butter Lettuce Cups ~ Greens, Chicken, and Citrus Salad ~ Chrissi’s Spicy Turkey Balls ~ Baked Barbecue Chicken with South Beach Barbecue Sauce ~ Warm Chicken Salad with Pine Nuts ~ Demi’s Chili ~ Moroccan Grilled Chicken ~ Judy’s Turkey Chili ~ Asian Chicken Salad Wraps ~ Seakay’s Aunt’s Chicken Chili ~ Quick-roast poussin with lemon, sweet potato and red onions ~ Tomato & Basil Chicken Stew ~ Chicken & Watercress Dumplings with Miso Broth ~ Chicken with Herby Winter Vegetables ~ Chili Salsa Verde (Turkey version) ~ Chicken Capri ~ Chicken Tikka Masala ~ Poached Chicken Sandwich with Lemon-Caper Mayo ~ Moroccan Chicken With Eggplant Garbanzo Ragout ~ Glendora’s Bite-U-Back Chili ~ White Chipotle Chicken Chili ~ Baked chicken with aubergine, courgette and tomato ragout ~ Curried Chicken Salad ~ Grilled Lemon Chicken Kebabs ~ Rigatoni with Turkey Sausage & Mozzarella


Fish Dishes:

Coconut Shrimp Curry ~ Mediterranean Tuna Salad ~ Demi's Tuna Salsa Salad ~ Thai Monkfish Lime and Coconut Stir-fry ~ Tuna and Bean Salad ~ Grilled Salmon with Rosemary ~ Autumn Fish Tagine ~ Grilled Shrimp with Chipotle Dip ~ Demi’s Ceviche ~ Cod with courgettes, brown butter and capers ~ Sweet Peppers with Seafood and Rocket ~ Monkfish kebabs with pomegranate salsa ~ Cioppino alla Toscana (Tuscan Fish Stew) ~ Chunky Gazpacho Salad With Citrus Scallops ~ Barbecued Sardines with Summer Herb Sauce ~ Grilled Tuna with Teriyaki Glace ~ Dilled Shrimp Salad with Herb-Dill Dressing


Meat Dishes ~ Beef/Lamb/Pork:

Tuscan Grilled Steak ~ Warm Beef Salad ~ Demi’s Chili ~ Garlic and Soy Grilled Pork Chops ~ Seakay’s Ground Beef Casserole ~ Braised Lamb with Flageolet Beans ~ Lamb burger with oregano, cumin and vine tomatoes ~ Braised Beef Goulash with Smoked Pimenton ~ Chili Salsa Verde (Pork version) ~ -o-‘s Eggplant Lasagna-ish ~ Spiced Lamb Koftas braised in Tomato Sauce ~ Sage & Rosemary Pork


Egg Dishes:

Tomato & Leek Frittata ~ Savoury Crepe/Wrap ~ Baby Omelettes ~ Savory Egg, Ham, and Cheese Crepes ~ Smoked Ham "Soufflé"


Tofu and Vegetarian Dishes:

TLT (Tofu, Lettuce & Tomato Sandwich) ~ Tofu Cacciatore ~ Whole-Wheat Penne with Eggplant and Ricotta ~ Fresh Herb and Quinoa Salad With Garden Tomatoes ~ Vegetarian Chili With Nacho Crisps ~ Portobello Burgers


Sides/Vegetable Dishes:

Vegetable Quiche Cups To Go ~ Fluffybear’s Oriental Stir Fry ~ Fluffybear’s Ratatouille ~ Low Carb Spaghetti Squash Pancakes ~ Muffaletta Salad ~ Judy’s Stewed Zucchini ~ Roasted Eggplant with Lemon and Olive Oil ~ Baked Sweet Potato Fries ~ South Beach Cole Slaw ~ Oven-Roasted Sweet Potatoes with Garlic & Rosemary ~ Carrot, Swede and Savoy Cabbage ~ Baba Ghanoush ~ Celeriac and Red Cabbage ~ Sweet Potato, Ginger and Chilli ~ Spinach & Cottage Cheese Fritters ~ Roast Fennel with Olive & Orange Stuffing ~ Couscous with Toasted Pistachios ~ Surprise South Beach Diet® Mashed Potatoes ~ Roast butternut and peppers with onions ~ Oven-roasted Winter Vegetables ~ Oven-roasted Ratatouille ~ Brussels Sprouts With Pearl Onions and Fresh Thyme ~ Demi’s Colcannon ~ Cajun Spiced Sweet Potato Wedges ~ Demi’s Roasted Parmesan Garlic Cauliflower ~ Orange-Ginger Sweet Potato Casserole ~ Priya’s Chili Paneer ~ Spring Quinoa Salad ~ Summertime Sweet Potato Salad ~ Roasted Tomato Salad ~ Marinated Courgettes with a Herb Vinaigrette ~ Piedmont Roasted Peppers


Salads:

Lemon-Tarragon Chicken Salad in Butter Lettuce Cups ~ Greens, Chicken, and Citrus Salad ~ Mediterranean Tuna Salad ~ Demi's Tuna Salsa Salad ~ Muffaletta Salad ~ Tuna and Bean Salad ~ Spicy chicken and iceberg salad ~ Radicchio, avocado and courgette salad ~ Cannellini Bean Salad ~ South Beach Cole Slaw ~ Warm Chicken Salad with Pine Nuts ~ Fresh Herb and Quinoa Salad With Garden Tomatoes ~ Miezimau’s Fresh Green Bean Salad with Tarragon Vinaigrette ~ Armand Salad ~ Speedy Fajita Salad ~ Glendora’s Great Coleslaw Omelettes ~ Spring Quinoa Salad ~ Asparagus, Crabmeat, and Grapefruit Salad ~ Shrimp Salad With Herb-Dill Dressing ~ Chunky Gazpacho Salad With Citrus Scallops ~ Curried Chicken Salad ~ Summertime Sweet Potato Salad ~ Roasted Tomato Salad ~ Salad Nicoise ~ Dilled Shrimp Salad with Herb-Dill Dressing ~ Green Bean & Squash Salad


Sauces, Dips and Dressings:

Judy’s Salsa ~ Balsamic Vinaigarette ~ Icemanjs4’s Whole Berry Cranberry Sauce with Peaches ~ Creamy Balsamic Dressing ~ MLEbeth’s Creamy Lemon-Garlic Mayonnaise ~ Put-it-on-Everything Salsa ~ South Beach Barbecue Sauce ~ Demi’s Guacamole


Snacks and Miscellaneous:

Crunchy Snack Ideas ~ Savoury Crepe/Wrap ~ Judy’s Salsa ~ Grilled Pizza with Pesto, Tomatoes & Feta ~ Foxgluv’s Simple Pancakes ~ Savory Egg, Ham & Cheese Crepes ~ South Beach Blintz ~ Quick Cheese Blintzes ~ Cheese Latkes ~ Flax Muffin ~ Flax Wrap ~ Flax ‘Sponge Cake’ ~ Poached Chicken Sandwich with Lemon-Caper Mayo ~ Sun-dried Tomato Hummus ~ Dana Carpender’s Flax Pancakes ~ Savory Egg, Ham, and Cheese Crepes ~ Rigatoni with Turkey Sausage & Mozzarella ~ Roasted Cherry Tomato and Feta Crisps


Breakfast Ideas:

Mango Smoothie ~ Pear Bran Muffins ~ Frecklfluf’s Chocolate Strawberry Smoothie ~ Sunrise Parfait ~ Foxgluv’s Simple Pancakes ~ Tammay’s Chocolate Tofu Smoothie ~ Flax Muffin ~ Dana Carpender’s Flax Pancakes ~ Savory Egg, Ham, and Cheese Crepes ~ Smoked Ham "Soufflé" Sausage & Cheese Breakfast Cups


Desserts/Sweet Treats:

Peanut Butter and Jelly Cookies ~ Pear Bran Muffins ~ Joesfolks Fruit Treats ~ Apple and Almond Souffle ~ Mocha Ricotta Crème ~ Ricotta Cheesecake With Lemon Drizzle and Pine Nuts ~ Vanilla Ricotta Crème ~ Heavenly Lemon Mousse ~ ”Carmel” Apple Dip ~ Chocolate-Stuffed Steamed Pears ~ Icemanjs4’s Whole Berry Cranberry Sauce with Peaches ~ Waterbabee's Super Scrumptious Mini Cheesecakes ~ Baked Pears With Chocolate Sauce and Pomegranate Seeds ~ Dark Chocolate Pistachio Bark ~ Pavlova with Fresh Berries ~ Strawberry Blancmange ~ Strawberry Buttermilk Ice ~ Chocolate-dipped Strawberries ~ Ricotta Romanoff Sundae ~ Chilled Espresso Custard ~ Sweet Berry Phyllo Nests


Drinks:

Eggnog ~ Hot Mulled Apple Cider ~ Hot Mint-Ginger Spritzers




Please remember:
FORUM RULES WITH REGARD TO POSTING RECIPES:
Recipes may only be posted if they do not violate copyright. This applies to most cookbooks. If you found the recipe elsewhere on the internet, be sure it would not be a violation of copyright to post it. If in doubt, post a link instead. If it's a recipe that you have used and tweaked enough to make it your own, that's okay to post, but it would be a generous gesture to credit the source of inspiration. If it's your own invention, then it's not a problem.
http://forum.lowcarber.org/showthread.php?t=163749

From today's South Beach Daily Dish email:


Chilled Cucumber and Mint Soup

Makes 4 (1-cup) servings

Description
A tasty combination of refreshing cucumbers, aromatic mint, and tangy reduced-fat sour cream, which makes it a "cool" companion to a lunchtime sandwich or salad. Or try it as a prelude to anything barbecued on a sultry summer night.

Prep time: 25 minutes

Ingredients
3 cucumbers, peeled, seeded, and roughly chopped
1 scallion, sliced
1 garlic clove, chopped
3 tablespoons fresh mint leaves
1/2 cup water
1 (8-ounce) container reduced-fat sour cream
1 tablespoon fresh lemon juice
1/4 teaspoon salt
1/4 teaspoon freshly ground white pepper

Instructions
Purée cucumbers, scallion, garlic, mint, and water in a blender or food processor until smooth. Add sour cream, lemon juice, salt, and pepper; blend to combine. If you are serving the soup immediately, chill quickly by transferring soup to a metal mixing bowl, placing bowl over a larger bowl filled with ice and cold water, and stirring occasionally until chilled, about 10 minutes. Otherwise, chill in refrigerator until cold, about 3 hours.

Nutritional Information:
100 calories
7 g total fat (4.5 g sat)
8 g carbohydrate
3 g protein
2 g fiber
180 mg sodium

Wow! Great recipe index Demi! Thanks for keeping up with it, it's going to help me out a lot!

From today's South Beach Daily Dish email:


Spinach and Bean Salad With Shrimp

Shrimp is a delicious source of lean protein — perfect for all Phases of the South Beach Diet®. Plus, shrimp cooks up quickly — whether you're firing up the grill or heating up a skillet — making it a great staple for everyday dining. Here's a recipe to try.

4 servings

Description
This satisfying main-course salad is as delicious as it is nutritious. Plus, it's elegant enough for company, yet comes together quickly for a weekday meal. Feel free to make it ahead of time and serve it at room temperature. Just wait until you're ready to serve to dress the greens.

TIP: If jumbo shrimp is unavailable, you can substitute extra-large, but remember to reduce the cooking time.

Ingredients
1 1/2 pounds jumbo shrimp, peeled and deveined
2 teaspoons minced lemon peel (from 1 lemon)
3 tablespoons fresh lemon juice (from 1 lemon), divided
Salt and black pepper
1 small red pepper, thinly sliced
1 medium bunch (1 pound) asparagus, trimmed and thickly sliced diagonally
1/2 medium shallot, minced
3/4 cup canned cannellini or white kidney beans, drained and rinsed
1 tablespoon extra-virgin olive oil
1 tablespoon chopped fresh tarragon leaves
1 bag (6 ounces) baby spinach leaves

Instructions
1. In medium bowl, combine shrimp, peel, 2 tablespoons juice, salt, and black pepper. Marinate in the refrigerator for 1 hour.

2. Coat medium nonstick skillet with cooking spray; set over medium heat. Sauté pepper slices 2 minutes. Add asparagus; cook 2 minutes, stirring. Add shallot; cook 1 minute, stirring. Transfer to bowl; add beans and let cool.

3. Preheat grill or grill pan to medium-high. (Coat pan with cooking spray.) Cook shrimp about 2 minutes per side, until spotty brown and edges are pink.

4. In small bowl, whisk oil, remaining 1 tablespoon juice, tarragon, salt, and pepper.

5. In large bowl combine spinach, asparagus mixture, and dressing. 6. Serve shrimp on top of salad.

Nutritional Information:
265 calories
6 g total fat (1 g sat)
194 mg cholesterol
20 g carbohydrate
32 g protein
7 g fiber
437 mg sodium

From today's South Beach Daily Dish email:


Spiced Chai Tea Smoothie

Cool off on a hot day with a refreshing smoothie — a delightfully creamy breakfast or snack. .

Makes 1 serving

Description
Start the day right with this lightly spiced smoothie. The lean protein from the milk and tofu will help keep you satisfied all morning. Tip: Look for silken tofu in the refrigerated section of your market; if it's unavailable, substitute plain nonfat yogurt.

Ingredients
1/2 cup nonfat milk
1 chai tea bag
1/2 cup light silken tofu
1 tablespoon granular sugar substitute
1/4 teaspoon almond extract
1/4 teaspoon vanilla extract
6–8 ice cubes
Ground cinnamon for garnish

Instructions
1. Pour milk into glass measuring cup; warm in microwave for 1 minute. Add tea bag; let steep 10 minutes. Remove tea bag; refrigerate measuring cup for 5 minutes.

2. In blender or food processor, combine milk mixture and tofu. Add sugar substitute, both extracts, and ice; process until ice is crushed and mixture is frothy. Sprinkle with cinnamon and serve immediately.

Nutritional Information:
133 calories
5 g total fat (1 g saturated fat)
2 mg cholesterol
11 g carbohydrate
13 g protein
0 g fiber78 mg sodium

From today's South Beach Daily Dish email:


Jicama, Tomato, and Black Bean Salad

Rich in fiber and protein, black beans are also a delicious (and perhaps unexpected) source of disease-fighting antioxidants, and they provide folate, magnesium, and iron. Looking to include black beans in your menu? Try adding them to salads, soups, and main dishes. Here's a recipe to get you started.

Makes 2 (1-cup) servings

Description
Jicama, a delightfully crunchy Mexican root vegetable, is often eaten raw in salads and slaws. Tossed with a zesty lime dressing and mixed with beans and juicy tomatoes, it makes an easy, irresistible salad that's perfect with anything from the grill. Prepare a double batch and take it along to your next potluck — just be ready to share the recipe!

Prep time: 15 minutes

Ingredients
1 1/2 tablespoons fresh lime juice
1/2 garlic clove, minced
1/4 teaspoon ground cumin
1 1/2 tablespoons extra-virgin olive oil
1/2 can (15-ounce) black beans, rinsed and drained
1/2 small jicama, peeled and chopped
1 plum tomato, chopped
1 1/2 tablespoons diced red onion
1/8 cup chopped fresh cilantro
Salt and freshly ground black pepper

Instructions
Whisk together lime juice, garlic, and cumin in a large mixing bowl; slowly whisk in oil. Add beans, jicama, tomato, onion, and cilantro. Toss to combine, season with salt and pepper, and serve.

Nutritional Information:
190 calories
11 g total fat (1.5 g sat)
22 g carbohydrate
4 g protein
9 g fiber
400 mg sodium

Demi , I just wanted to thank you for keeping this thread here , and updated. Your awsome!

is this one ok for phase 1??? i am not sure about the jicama... it sounds delish....

Being tha jicama is considered a root veggie and a starchy one at that, it is considered a phase II veggie to be added in when you get to phase II.

Not all root veggies are banned from phase I....see the food lists.

You can make this without the jicama for phase I.

Chopped canned water chestnuts could work; they're on the allowed list for phase 1. They'd certainly add a similar "crunch"


Doreen

Thanks


Doreen, what a good idea ... thanks for that! We can't get jicama here in the UK, and I've always wondered what I could use as a substitute for it.

From today's South Beach Daily Dish email:


Breakfast Turkey Stack

Tired of toast? Had enough oats? Why not mix up your morning routine and try this flavorful breakfast recipe? What a way to start your day!

Makes 4 servings

Description
Quick, homemade turkey patties piled high with juicy tomato and bubbly melted cheese make an irresistible breakfast stack that offers a change of pace from the usual eggs and toast. Pair with a salad for a great brunch or lunch. Patties can be individually wrapped and frozen for up to 1 month; just defrost and reheat in the oven or microwave.

Ingredients
1 pound ground turkey breast
4 teaspoons sugar-free pancake syrup
1/2 teaspoon dried sage
1/4 teaspoon cayenne pepper
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
1/8 teaspoon ground ginger
1 teaspoon extra-virgin olive oil
1 large beefsteak tomato, cut into 4 slices
4 (1-ounce) slices reduced-fat cheddar cheese

Instructions
Heat oven to broil.

Combine turkey, syrup, sage, cayenne, salt, pepper, and ginger in a mixing bowl and mix well. Divide into 4 (1/2-inch-thick) patties.

Heat oil in a large nonstick skillet over medium-high heat; cook patties until well browned and cooked through, about 4 minutes per side. Remove from heat.

Place tomato slices in a single layer in a baking dish; season with salt and pepper. Top each slice with 1 turkey patty and 1 cheese slice; broil until cheese is melted, about 2 minutes. Serve hot.

Nutritional Information:
220 calories
7 g total fat (3.5 g sat)
4 g carbohydrate
36 g protein
0 g fiber
380 mg sodium

Had these at the weekend, and they were scrummy





Click here for the recipe: Lamb brochettes

The recipe is by Anjum Anand, who recently come to prominance in the UK with her TV series: Indian Food Made Easy.

If, like me, you're a fan of Indian food, then check out these following recipes from her website:

Classic Northern Chicken Curry
Lamb Burgers with Herbed Yoghurt (though you may want to omit the breadcrumbs to make it more wheat-free/SB-friendly)
Succulent Chicken Tikka
Yoghurt Simmered Fish
Peppery Hot Cabbage Salad
Bengali-style Aubergine in Yoghurt (either leave out the sugar, or use a sugar substitute like Splenda)

So glad to find some Indian food that is low-carb.
I'm afraid to go to an Indian restaurant because their carbs are so yummy!