From today's Daily Dish:

Two Ways to Taste Curry
Though curry, a blend of many spices, is considered pan-Asian, it originated in India. Curry powder is used widely in savory dishes throughout India and Southeast Asia to season meats, fish, vegetables, and even fruit. Enjoy the piquant flavor of curry at your next meal with one of these delicious dishes.
Indian Vegetable Curry (Phase 1)
Curried Brown Rice With Mushrooms and Peas (Phase 2)

Indian Vegetable Curry (Phase 1)
Makes 4 servings
Description
This tasty Indian-style curry has a delicious tomato-and-yogurt-based sauce. Enjoy it with brown rice on Phase 2 or 3. For a variation, add chopped fresh spinach or arugula during the last 5 minutes of cooking.
Prep time: 20 minutes
Start to finish: 35 minutes
Ingredients
4 garlic cloves, peeled
1 (2-inch) piece fresh ginger
1 tablespoon extra-virgin olive oil
1 small red onion, finely chopped
11⁄2 teaspoons curry powder
3⁄4 teaspoon cumin seeds
1⁄8 teaspoon cayenne
11⁄4 cups canned diced tomatoes
1 cup low-fat or nonfat plain yogurt
1⁄4 teaspoon salt
11⁄2 cups small cauliflower florets
4 ounces green beans, trimmed and cut into 1" pieces
1 cup canned chickpeas, rinsed and drained
1⁄3 cup water
1 medium zucchini, cut into 1⁄4" cubes
1⁄4 cup finely chopped fresh cilantro
Instructions
In a food processor, combine garlic and ginger; pulse until finely chopped.
In a medium saucepan, heat oil over medium-high heat. Add garlic mixture, onion, curry powder, cumin seeds, and cayenne; stir well. Reduce the heat to medium-low and cook, stirring frequently, until onion is softened, about 5 minutes.
Add tomatoes, 3⁄4 cup of the yogurt, and salt; stir to combine. Add cauliflower, bring to a gentle simmer, and cook for 10 minutes. Add green beans, chickpeas, and water; cover and simmer for 10 minutes more. Add zucchini and continue to cook, covered, until vegetables are tender, about 8 minutes more.
Spoon curry into 4 bowls and season lightly with additional salt, if desired. Top with remaining yogurt and sprinkle with cilantro. Serve warm.
Nutritional information
200 calories
5 g total fat (1 g sat)
32 g carbohydrate
9 g protein
7 g fiber
490 mg sodium

Curried Brown Rice With Mushrooms and Peas (Phase 2)
Makes 2 servings
Ingredients
1 teaspoon peanut oil
1/4 cup chopped leeks (white part only)
3/4 teaspoon curry powder
1/4 cup sliced mushrooms
3/4 cup brown rice
2 cups reduced-sodium vegetable broth
1/2 cup frozen peas
1/4 cup chopped fresh cilantro
3/4 tablespoon reduced-sodium soy sauce
1/8 teaspoon hot-pepper sauce
Instructions
Preheat the oven to 350°F. In a large ovenproof saucepan, warm the oil over medium heat. Add the leeks and curry powder and sauté for 1 minute. Add the mushrooms and sauté for 3 minutes, or just until the leeks are soft and the mushrooms begin to release their liquid. Stir in the rice and cook for 1 minute.
Stir in the broth, peas, cilantro, soy sauce, and hot-pepper sauce and bring to a boil. Cover the pan and bake for 40–50 minutes, or until the rice is tender and the liquid is absorbed. Let stand for 10 minutes. Fluff with a fork before serving.
From Prevention's The Healthy Cook, by David Joachim; 1997 Rodale Inc.
Nutritional information
362 calories
4.6 g fat
0 mg cholesterol
70 g carbohydrate
10 g protein
6 g fiber
327 mg sodium

From today's SBD Daily Dish:
2 Savory Soups
Fall is upon us, and with the weather cooling off it's a great time to curl up with a hot bowl of South Beach Diet–friendly soup. Brimming with vegetables, beans, and savory broth, these fiber-rich, flavorful soups will keep you warm and satisfied long after the last spoonful.
Soupe au Pistou (Phase 1)
Red Lentil Soup With a Spicy Sizzle (Phase 2)

Soupe au Pistou (Phase 1)
Makes 8 servings
Ingredients
Soup
2 tablespoons extra-virgin olive oil
3 leeks (white and pale-green parts only), thinly sliced
3 medium garlic cloves, minced
Salt and black pepper
1 large can (48 ounces) reduced-sodium chicken broth
1 can (15 1/2 – 19 ounces) white or cannellini beans, drained and rinsed
1 can (14 1/2 ounces) diced tomatoes
2 medium zucchini, quartered lengthwise and sliced
1 medium yellow squash, quartered
1 dried bay leaf
1/2 teaspoon dried thyme or 1 teaspoon fresh thyme
1/2 pound green beans, cut into 1" pieces (about 1 1/2 cups)
Pistou
3 medium garlic cloves, halved
3 cups packed fresh basil leaves (2 1/2 ounces, from 2 medium bunches)
1/2 teaspoon salt
5 tablespoons olive oil
1/2 cup grated Parmesan cheese
Instructions
Warm oil in large stockpot or Dutch oven over medium-high heat. Add leeks; cook about 3 minutes, until softened, stirring. Add garlic; cook 30 seconds more, stirring. Season with salt and pepper. Stir in next 7 ingredients. Bring to a boil; reduce heat and simmer 20 minutes; uncovered. Add green beans to pot; simmer 6–8 minutes longer, until tender. Meanwhile, make pistou: In a blender or food processor, process garlic until finely chopped. Add basil and salt; process until basil is finely chopped. Scrape down sides of bowl. With the machine running, gradually pour in oil. Add cheese; process to blend. Ladle hot soup into serving bowls. Swirl 1 tablespoon pistou into each bowl.
Make-Ahead Tip
Soup can be made 1 day ahead; pistou can be made 2 days ahead. Refrigerate both, tightly covered. Add pistou after heating soup.
Nutritional information
159 calories
12 g total fat (2.6 g sat)
5 mg cholesterol
8 g carbohydrate
7 g protein
1 g fiber
377 mg sodium

Red Lentil Soup With a Spicy Sizzle (Phase 2)
Makes 8 servings
Ingredients
6 teaspoons extra-virgin olive oil
2 onions, chopped (1 1/2 cups)
3 cloves garlic, finely chopped
2 teaspoons ground cumin
8 cups defatted reduced-sodium chicken or vegetable stock
1 1/2 cups red lentils, rinsed
1/3 cup bulgur
2 tablespoons tomato paste
1 bay leaf
3 tablespoons fresh lemon juice
Salt and freshly ground black pepper
1 teaspoon paprika
1 teaspoon ground red pepper (cayenne)
Instructions
In a soup pot, heat 2 teaspoons of the oil over medium heat. Add onions and cook, stirring, until softened, 3–5 minutes. Add garlic and cumin and cook for 1 minute. Add stock, lentils, bulgur, tomato paste, and bay leaf; bring to a simmer, stirring occasionally. Cover and cook over low heat until the lentils and bulgur are very tender, 25–30 minutes. Discard the bay leaf.
Ladle about 4 cups of the soup into a food processor and puree. Return the pureed soup to the soup pot and heat through. Stir in lemon juice and season with salt and pepper to taste. Just before serving, ladle the soup into bowls. Heat the remaining 4 teaspoons of oil in a small skillet and stir in paprika and red pepper. Drizzle about 1/2 teaspoon of the sizzling spice mixture over each bowlful and serve immediately.
Recipe reprinted with permission of EatingWell, Where Good Taste Meets Good Health.
Nutritional information
221 calories
4 g sugar
5 g total fat (1 g sat)
0 mg cholesterol
31 g carbohydrate
14 g protein
7 g fiber
87 mg sodium
(as a side note, this red lentil soup can be a phase I soup, just leave out the bulgur)

From today's SBD Daaily Dish:

Chinese-Style Broccoli (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.
Recipe from The South Beach Diet Quick & Easy Cookbook. For information on the book, click here.
Nutritional information
80 calories
5 g total fat (0 g sat)
7 g carbohydrate
4 g protein
3 g fiber
300 mg sodium

Spelt Pasta With Chickpeas and Broccoli (Phase 2)
Makes 2 (1 1/2 cup) servings
Description
High in fiber, protein, and B vitamins, spelt (an ancient cousin of wheat) is full of nutty flavor. Look for it in health-food stores and in the health-food section of some supermarkets, or use whole-wheat pasta instead.
Prep time: 10 minutes
Start to finish: 20 minutes
Ingredients
1/2 head broccoli, cut into florets
4 ounces spelt or whole-wheat linguine
1/2 tablespoon extra-virgin olive oil
1/2 onion, diced
1 garlic clove, minced
1/2 (15-ounce) can chickpeas, rinsed and drained
1/2 tablespoon fresh lemon juice
Salt and freshly ground black pepper
1/8 cup finely grated Parmesan cheese (optional)
Instructions
Blanch broccoli in a large saucepan of salted boiling water until crisp-tender, about 3 minutes. Remove from water with a slotted spoon and set aside. Add pasta to water and cook according to package directions. Scoop out 3/4 cup of pasta cooking liquid and reserve. Drain pasta.
Heat oil in a large skillet over medium heat. Add onion and garlic and cook, stirring occasionally, until softened, about 3 minutes. Add chickpeas, broccoli, and pasta cooking liquid. Bring to a simmer and cook until heated through, about 2 minutes. Add pasta and lemon juice; stir to coat.
Cook until water is mostly evaporated, about 3 more minutes. Season with salt and pepper to taste and serve with cheese, if using.
Recipe from The South Beach Diet Quick & Easy Cookbook. For information on the book, click here.
Nutritional information
340 calories
6 g total fat (0.5 g sat)
64 g carbohydrate
14 g protein
10 g fiber
320 mg sodium

From today's SBD Daily Dish:

2 Chocolaty Treats
One of the best parts of eating the South Beach Diet way is dessert! Chocolate — a personal favorite of Dr. Agatston, author of The South Beach Diet — is a delicious source of free radical–fighting antioxidants; it has been shown to decrease blood pressure and lower the risk of diabetes in healthy individuals. Indulge in one of these chocolaty sweet treats tonight.
Chilly Chocolate (Phase 1)
Chocolate-Cherry Truffles (Phase 2)

Chilly Chocolate (Phase 1)
Makes 4 servings
Description
This chocolate-lover's treat is made extra-special with a touch of vanilla extract. Tasty variations are endless. Try adding other extracts, such as peppermint, cherry, almond, coconut, raspberry, or banana.
Prep time: 5 minutes
Ingredients
3 tablespoons unsweetened cocoa powder
2 tablespoons granular sugar substitute
Pinch salt
3 cups cold 1 percent low-fat milk
1⁄2 teaspoon vanilla extract
Ice cubes
Instructions
In a medium bowl, stir together cocoa powder, sugar substitute, and salt. Slowly pour in 1 cup of the milk and whisk until smooth. Whisk in remaining 2 cups milk and vanilla.
Fill 4 (8-ounce) glasses with ice. Pour Chilly Chocolate over ice and serve.
Nutritional information
90 calories
2.5 g total fat (1.5 g sat)
12 g carbohydrate
7 g protein
1 g fiber
95 mg sodium

Chocolate-Cherry Truffles (Phase 2)
Makes 16 servings
Description
These decadent confections can be made with unsweetened frozen cherries in place of fresh when cherry season starts to wane. Just defrost, drain, and gently blot them dry before using. If you're making the truffles ahead of time, lightly re-dust them with cocoa powder just before serving.
Prep time: 40 minutes
Start to finish: 5 minutes
Ingredients
8 ounces bittersweet chocolate (preferably 70 percent or higher cocoa), finely chopped
1⁄3 cup fat-free half-and-half
4 ounces cherries, pitted and finely chopped (about 1 cup)
Pinch salt
2 tablespoons unsweetened cocoa powder
Instructions
Place chocolate in a heatproof medium bowl. In a small saucepan, heat half-and-half over medium heat. When it comes to a simmer, add cherries and return to a simmer. Remove from the heat and pour mixture over chocolate. Add salt and stir until chocolate is melted.
Place the bowl in the freezer until chocolate is set, about 10 minutes, removing the bowl and stirring every 2 minutes. Chocolate is ready to roll into truffles when it no longer has a pudding-like consistency and starts to harden.
Scoop out 2 teaspoons of the chocolate mixture and roll with moistened palms to form a small ball. Repeat with remaining chocolate to make 32 balls (you will need to moisten your hands more than once). If chocolate is soft, place balls in the refrigerator for 10 minutes to firm.
Place cocoa powder in a shallow dish. Roll balls in cocoa powder to coat, then roll between dry palms so that cocoa powder adheres to truffles.
Serve immediately or refrigerate in an airtight container for up to 1 week.
Nutritional information
80 calories
6 g total fat (3 g sat)
9 g carbohydrate
1 g protein
1 g fiber
25 mg sodium

From today's SBD Daily Dish:

Try Tacos or Fajitas Tonight
Heat up a cold night with one of these spicy Mexican dishes. These quick-cook recipes make for delicious and stress-free weeknight meals you and your family will love.

Speedy Fajita Salad (Phase 1)
Makes 4 servings
Description
A Mexican favorite, made super quick because the meat's already cooked. Serve with warmed whole-wheat tortillas for a Phase 2 meal.
Ingredients
1 tablespoon prepared taco seasoning
10–12 ounces cooked roast beef, thinly sliced
3 teaspoons extra-virgin olive oil, divided
1/2 large red-bell pepper, thinly sliced
4 cups chopped romaine lettuce
1 cup chopped beefsteak tomatoes
1/4–1/2 cup diced red onion
3 tablespoons fresh lime juice
1/4 cup chopped fresh cilantro or Italian parsley
1/4 cup shredded reduced-fat Monterey Jack cheese
Instructions
In a medium bowl, combine taco seasoning and beef slices; toss to coat.
Warm 1 teaspoon of the oil in a large nonstick skillet over medium-low heat. Add pepper slices; cook 4 minutes, until softened and lightly charred, stirring often. Add beef slices, cook to warm through, stirring.
Chop lettuce, tomatoes, and onion; place in a large serving bowl. Toss with remaining 2 teaspoons of olive oil and lime juice. Top salad with warm beef/pepper mixture. Sprinkle with cilantro or parsley and cheese. Serve immediately (with tortillas, in Phase 2 or 3).
Nutritional information
270 calories
11 g total fat (3.5 g sat)
70 mg cholesterol
12 g carbohydrate
28 g protein
3 g fiber
270 mg sodium

Spicy Chicken and Black-Bean Tacos (Phase 2)
Makes 4 servings
Description
Seasoned with a flavorful dry rub that's put together with simple pantry basics, these soft tacos are tasty and easy to prepare.
Prep time: 15 minutes
Start to finish: 15 minutes
Ingredients
Rub
2 teaspoons garlic powder
2 teaspoons paprika
2 teaspoons dried thyme
1 teaspoon cayenne
1 teaspoon freshly ground black pepper
Chicken
1 pound boneless, skinless chicken breasts
1 1⁄2 tablespoons extra-virgin olive oil
1 medium onion, chopped
1 (15-ounce) can black beans, rinsed and drained
1 medium tomato, chopped
1⁄4 cup minced fresh cilantro, plus whole leaves for garnish
4 (8") whole-wheat tortillas
Instructions
For the rub: In a small bowl, combine garlic powder, paprika, thyme, cayenne, and black pepper.
For the chicken: Lightly pound each chicken breast to an even 1⁄2" thickness. Rub a thick layer of the spice mixture onto both sides of each chicken breast.
In a large heavy skillet, heat 1 tablespoon of the oil over high heat until hot but not smoking. Add chicken and cook until blackened on both sides and cooked through, 2–3 minutes per side. Transfer chicken to a cutting board.
Reduce heat to medium and add remaining 1⁄2 tablespoon of oil and onion to the skillet. Cook, stirring to scrape up any brown bits clinging to the bottom of the skillet, until onion is softened, 1–2 minutes. Add beans and cook until heated through, 2–3 minutes. Remove from the heat and stir in tomato and minced cilantro.
Warm tortillas according to package directions. Cut chicken on the diagonal into 1⁄2"-thick slices. Place tortillas on 4 plates. Divide chicken and beans among tortillas. Fold tortillas into cones and top with cilantro leaves.
Nutritional information
410 calories
10 g total fat (1 g sat)
42 g carbohydrate
36 g protein
8 g fiber
540 mg sodium

ps- this can be a phase I dish very easily...just don't use the whole wheat tortillas. I like to eat this kind of dish on top of greens or if you want to wrap it, use a large romaine lettuce leaf

SOUTH BEACH RECIPES INDEX


Links to some great South Beach Recipe sites:

ivillage exclusive: 10 Best South Beach Recipes
Recipegal.com South Beach Recipes
Prevention.com - South Beach Recipes
Foodgeeks.com - South Beach Recipes
SouthBeachRecipes.com
Kalyn’s Kitchen
The South Beach Gourmet
South Beach Diet - Century Club Recipes
South Beach Diet for Idiots
South Beach-Diet-Recipes.com


Links to various threads/articles giving advice, tips and ideas that can 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
Thanksgiving on the Beach: Great Recipes and Menu Options
Spice Up the South Beach Diet
Whole Grain Spotlight: Quinoa
Getting Creative with Salads
Sweet Treat and Dessert Guidelines
The South Beach Diet Seder






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 ~ Chilled Cucumber and Mint Soup ~ Hot & Sour Thai Chicken Broth ~ Bloody Mary Soup ~ Slow-cooked Root Vegetable Soup ~ Slow-cooked Celery & Celeriac Soup ~ Cabbage, Leek and Butter Bean Soup ~ Creamy Tomato Soup ~ Quick Chicken Gumbo ~ Garlic Broth ~ Curried Zucchini Soup


Appetisers:

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


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 ~ Lamb Burgers with Herbed Yoghurt ~ Classic Northern Chicken Curry ~ Succulent Chicken Tikka ~ Spiced Lemony Chicken ~ Chicken Breasts Stuffed With Goat Cheese and Arugula ~ Buffalo Chicken Bites ~ Poached Chicken with Tarragon Mayonnaise ~ Spicy Chicken and Black Bean Tacos ~ Southwest Barbecued Chicken with Tomato Red Pepper Dressing ~ Turkey & White Bean Chili ~ Lemon Chicken Parcels with Sweet Potato ~ Taco Skillet ~ Traditional Turkey ~ Quick Chicken Gumbo ~ Parmesan Pan-fried Chicken ~ Cajun Sausage ~ Quick Chicken Tagine ~ Chicken With Puttanesca Sauce ~ White Chicken Chili ~ Chicken Cacciatore


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 ~ Yoghurt Simmered Fish ~ Jamie Oliver's grilled tuna with tomato coriander salsa ~ Pan-Seared Salmon with Fennel & Dill Salsa ~ Cod with Roasted Shallots & Tomatoes ~ Cod in Proscuitto with Chili ~ Cod with Leeks & Shitake Mushrooms ~ Marinated Tomato and Sardine Salad ~ Grilled Sesame Salmon ~ Salmon, Tofu and Broccoli Patties ~ Dr Weil’s Poached Salmon ~ Salmon Frittata


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 ~ Lamb Brochettes ~ Brussel Sprouts Meatballs ~ Chipotle-Rubbed Steak Wraps ~ Crown Roast of Pork ~ Taco Skillet ~ Crockpot Chili ~ Pepper-Crusted Tenderloin of Beef ~ Crown Roast of Lamb with Rosemary ~ Steak au Poivre


Egg Dishes:

Tomato & Leek Frittata ~ Savoury Crepe/Wrap ~ Baby Omelettes ~ Savory Egg, Ham, and Cheese Crepes ~ Smoked Ham "Soufflé" ~ Omelette Rolls ~ Salmon Frittata ~ Artichokes Benedict ~ Egg Salad With Asparagus and Parmesan


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 ~ Vegetarian no-Pasta Lasagne ~ Indian Vegetable Curry ~ Salmon, Tofu and Broccoli Patties ~ Orange-Ginger Sweet Potato Casserole ~ Spinach & Artichoke Casserole ~ Butternut Squash ‘Risotto’ ~ Vegetarian No-Pasta Lasagna ~ Stuffed Eggplant Spelt Pasta with Chickpeas & Broccoli


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 ~ Peppery Hot Cabbage Salad ~ Bengali-style Aubergine in Yoghurt ~ Stuffed Eggplant ~ Chinese-Style Broccoli ~ Great sides to have with Fish: Crushed Peas with Mint, Fennel Salad, Watercress Salad, Pak Choi ~ Parsnip Chip Sticks ~ Braised red Cabbage ~ Brussels Sprouts with Onion & Bacon ~ Broiled Asparagus With Lemon-Shallot Dressing ~ Sweet Potato and Zucchini Latkes ~ Mushroom & Spinach Side Dish ~ Orange-Ginger Sweet Potato Casserole ~ Roasted Red Peppers, White Beans and Pesto ~ Chinese-style Broccoli


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 ~ Spinach and Bean Salad with Shrimp ~ Jicama, Tomato, and Black Bean Salad ~ Marinated Tomato and Sardine Salad ~ Edamame Salad ~ Italian Bean and Sardine Salad ~ Egg Salad With Asparagus and Parmesan ~ Green Bean & Squash Salad


Sauces, Stuffing, 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 ~ Roasted Red Pepper, Feta, and Mint Dip ~ Eggplant Dip ~ Wild Rice, Dried Cranberry, and Walnut Stuffing Roasted Red Peppers, White Beans and Pesto ~ Spinach & Artichoke Dip ~ South Beach Diet Barbecue Sauce


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 ~ Chipotle-Rubbed Steak Wraps ~ Sweet Potato and Zucchini Latkes ~ Omelette Rolls ~ Hummus ~ Spicy Nut Mix


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 ~ Breakfast Turkey Stack ~ Breakfast Muffin ~ Greet-the-Sun Breakfast Pizzas ~ Oat Smoothie ~ Artichokes Benedict


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 ~ Pumpkin Muffin ~ Pumpkin Pie ~ Almond Ricotta Crème ~ Strawberry Blancmange ~ Chocolate Meringue Kisses ~ Chilly Chocolate ~ Chocolate-Cherry Truffles


Drinks:

Eggnog ~ Hot Mulled Apple Cider ~ Hot Mint-Ginger Spritzers ~ Spiced Chai Tea Smoothie ~ Chilly Chocolate ~ Non-alcoholic Punch



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

These Thanksgiving Day recipes are good for all year.
From the SBD Daily Dish:
Wild Rice, Dried Cranberry, and Walnut
Stuffing (Phase 2)
Makes 8 servings
Description
Although we call it stuffing, this colorful dish is almost too pretty to hide inside the bird. Be sure to use cranberries without added sugar, available at natural-food stores.
Tip: Leeks can be gritty. The easiest way to clean them is to trim off the root end, then thinly slice. Put slices in a colander and run cold water over them, separating layers with your fingers to wash away any hidden dirt.
Ingredients
4 cups reduced-sodium chicken broth
2 cups wild rice, rinsed
1 tablespoon olive oil
2 medium leeks, trimmed, thinly sliced and cleaned
2 large celery stalks, thinly sliced
1 cup chopped walnuts
1 cup (4 ounces) dried cranberries (unsweetened)
5 teaspoons chopped fresh sage
Salt and black pepper
Instructions
Place broth in a medium-size saucepan; bring to a boil over high heat. Stir in rice; cover and reduce heat to low. Cook 45 minutes or until rice is tender and liquid has absorbed.
Meanwhile, warm oil in a large skillet over medium heat. Add leeks and celery; cook 10 minutes, until softened, stirring. Transfer to large bowl.
Stir rice into bowl with vegetables. Add walnuts, cranberries, sage, salt, and pepper.
Use mixture to stuff turkey. Alternatively, coat a large casserole dish with nonstick cooking spray; add stuffing and an additional 1/4 cup broth. Bake in preheated 350°F oven for about 20 minutes.
Make-ahead tip: Just cover and refrigerate bowl after adding walnuts, cranberries, sage, salt, and pepper. Keeps for 1 day in refrigerator. Let come to room temperature before continuing with recipe.
Nutritional information
336 calories
13 g total fat (1 g sat)
86 mg cholesterol
48 g carbohydrate
11 g protein
5 g fiber
13 mg sodium

From the SBD Daily Dish:
Herb-Roasted Turkey Breast (Phase 1)
Makes 8-10 servings
Description
Skinless turkey breast is an excellent lean protein choice — during the holidays and year-round. Unlike traditional roasted-turkey recipes, we've added the rub to the both the meat and the skin. Since the meat is seasoned, it tastes fabulous without the skin, which is how you should eat it.
Tip: To ensure a thoroughly cooked bird, stick a meat thermometer in the thickest part of the breast. The turkey is done when the thermometer registers 160°F and the juices run clear. For a moist bird, let the roast rest before slicing; this allows the juices to distribute throughout the meat.
Ingredients
3 tablespoons chopped fresh parsley
1 tablespoon chopped fresh thyme
1 teaspoon chopped fresh sage
1 teaspoon chopped fresh rosemary
1 medium shallot, chopped
Salt and black pepper
2 tablespoons extra-virgin olive oil
1 teaspoon Dijon mustard
1 bone-in turkey breast (6–7 pounds), rinsed
Instructions
Preheat oven to 400°F. In a food processor, combine all the herbs, shallot, and salt and pepper; pulse to combine and further chop herbs. Add oil and mustard; pulse until the mixture forms a loose paste.
Pat turkey dry with paper towels and place on lightly oiled V-rack in large roasting pan, skin-side up. Using a sharp knife, cut and discard any extra flaps of skin. Using your fingers (and a knife, if needed), loosen skin from meat of breast. Slip half of the herb paste over each side of breast, using your fingers to spread it around. Rub remaining herb paste on turkey skin.
Place pan in oven, wide neck facing oven rear. Roast for 15 minutes; then rotate pan and roast an additional 15 minutes. Reduce temperature to 325°F. Roast another 45–50 minutes, or until the meat thermometer registers 160°F. Rotate pan 15 minutes before cooking time is over. Remove from oven; transfer to cutting board and let rest 15 minutes before carving.
Nutritional information
278 calories
4 g total fat (1 g sat)
153 mg cholesterol
1 g carbohydrate
55 g protein
0 g fiber
103 mg sodium

Chicken Lerici


SERVES 4 -5 (change servings and units)

Ingredients
1/2 lb fresh mushrooms
8 whole chicken breasts, without bones
8 slices lean ham (thin slices)
8 slices mozzarella cheese
salt
cayenne
paprika
1/3 cup olive oil
3 tablespoons chopped green onions
2 cups light sour cream
Directions
1-Clean mushrooms and slice into thick slices. Set aside.
2-Clean chicken, removing skin and all fat. Pat dry. Slit breasts.
3-lengthwise, but not all the way through, to form a pocket. Put the.
4-ham and the cheese inside the pocket. Season with salt and pepper.
5-Roll the chicken up with the opening to the inside. Secure with a.
6-toothpick. Sprinkle each roll generously with paprika. Heat the olive.
7-oil in a heavy frying pan and brown the chicken rolls. Remove the.
8-chicken with a slotted spoon to a casserole dish.
9-In the remaining olive oil, sauté the mushrooms and green onions.
10-for about 5 minutes on medium heat. Add sour cream and blend.
11-well. Pour the sour cream and mushroom mixture over the chicken.
12-Cover tightly with foil and bake at 350 degrees for 55 minutes or.
13-until done.
Serving Size 1 (834g)

Recipe makes 4 servings


http://www.recipezaar.com/Chicken-Lerici-341084

I'm actually surprised at the high calorie count of this meal per serving of 1 whole breast. I think its probably lower than what this says. I'd use fat free greek yogurt instead of lt sour cream to reduce total calories.

From today's SBD Daily Dish:

Warm and Hearty Winter Soup (Phase 1)
Description
Cooked tomatoes contain a powerful anticancer agent called lycopene. Here's a wintry version of tomato soup that will help you stay warm and healthy.
Ingredients
8–10 ripe tomatoes (3 pounds), cored, halved, and seeded
1 1/2 teaspoons olive oil
2 red onions, chopped
1 clove garlic, minced
3 cups defatted, reduced-sodium chicken stock
3 tablespoons chopped fresh basil
Salt and freshly ground black pepper to taste
Instructions
Preheat broiler. Spray a baking sheet with nonstick cooking spray. Place tomatoes on the baking sheet, cut-side down. Broil until skins are blistered, about 10 minutes. Set aside to cool. Slip off skins and chop coarsely.
Meanwhile, in a medium-sized saucepan, heat oil over medium-low heat. Add onions and sauté for 5 minutes. Add garlic and sauté until the onions are very soft, about 5 minutes longer. Stir in tomatoes and cook, stirring, for 1 minute. Transfer the mixture to a food processor or blender and process until smooth; return to the saucepan.
Stir in chicken stock and bring to a boil. Reduce heat to low and simmer for 5 minutes. Remove from heat and stir in basil. Season with salt and pepper. Cover and refrigerate until chilled, at least 1 hour. (The soup can be stored, covered, in the refrigerator for up to 2 days.)

From today's Daily Dish:

Ginger and Sweet Potato Soup With Cilantro (Phase 2)

Description
Looking for the perfect cold-weather soup? Warm your insides with this tasty concoction. Not only is it a great way to use up any leftover sweet potatoes, it's easy to assemble and sure to please even the most stubborn Scrooge.
Makes 8 servings
Ingredients
2 teaspoons olive oil
1 medium leek, white part only, cut in half lengthwise, rinsed well between layers, and thinly sliced
1 medium carrot, chopped
2 pounds sweet potatoes or yams, peeled and cubed
1 1-inch piece fresh ginger, peeled and finely chopped, plus 1 teaspoon grated
4 cups chicken broth (homemade or reduced-sodium canned), or vegetable stock
3/4 teaspoon salt, or to taste
1/4 cup nonfat plain yogurt
2 tablespoons 1 percent milk
Fresh cilantro leaves for garnish
Lime wedges
Instructions
Heat oil in a 4- to 6-quart Dutch oven or soup pot over medium-high heat. Add leek and carrot. Cook, stirring often, until they begin to soften, 2 to 3 minutes. Stir in sweet potatoes (or yams) and chopped ginger. Add broth and bring to a boil. Cover, reduce heat to low, and simmer until sweet potatoes are soft, about 30 minutes.)
In batches, if necessary, transfer the soup to a blender or food processor and process until smooth. Return the soup to the pot, season with salt, and reheat. Just before serving, stir in grated ginger. Whisk yogurt and milk in a small bowl until smooth. Ladle soup into bowls, and drop a large dollop (or several small dollops) of thinned yogurt onto each one. Draw the tip of a knife or a toothpick through the yogurt to make decorative swirls. Garnish with cilantro and serve with lime wedges for squeezing into the soup.
Nutritional information
128 calories
2 g total fat (1 g sat)
2 mg cholesterol
24 g carbohydrate
4 g protein
4 g fiber
301 mg sodium

http://www.south-beach-diet-recipes.com/
This link works...the one up top is no longer functional.

Southwest-Style Chicken Frittata (Phase 1)
Makes 4 servings
Description
This yummy egg dish comes out of the oven puffed up and steaming, with edges crisp and golden. If you don't have leftover chicken, season and cook a 6- to 8-ounce boneless breast on a grill pan over medium-high heat, 5 to 6 minutes per side. Leftover frittata keeps in the fridge for 2 days and easily reheats in a low oven or microwave. We used an 8-inch pan, but if your pan is larger, just cook the frittata for 2 or 3 minutes less.
Ingredients
6 large eggs, lightly beaten
1 (6-ounce) boneless, skinless chicken breast, cooked and thinly sliced
2 ounces shredded reduced-fat cheddar cheese (1/2 cup)
1/2 cup salsa
Salt and freshly ground black pepper
Instructions
Heat broiler. Season eggs with salt and pepper.
Heat and 8-inch cast-iron or ovenproof nonstick skillet over medium heat. Spray pan (including sides) with cooking spray and add chicken, dispersing meat around the pan in a single layer.
Pour eggs over chicken and cook, undisturbed, until eggs are almost set, about 5 minutes.
Sprinkle eggs evenly with cheese and dollop with salsa. Broil until eggs are set, frittata is puffed up, and cheese is melted, about 1 minute. Cut into 4 portions and serve hot.
This recipe is from The South Beach Diet Quick & Easy Cookbook. For more information on the book, click here.
Nutritional Information
200 calories
10 g fat (4 g sat)
3 g carbohydrate
23 g protein
0 g fiber
430 mg sodium[/QUOTE]

From today's SBD Daily Dish:

2 Delicious Salads to Savor
Salads don't have to be an uninspired mixture of lettuce and whatever vegetables you happen to have in the fridge. In fact, it's quite easy to create nutritious, filling salads that are incredibly flavorful—the key is to experiment with different vegetables, fruit, cheese, and even spices. Then simply top with a tasty dressing and dig in! Here are two unique salad recipes to try.
Jicama, Tomato, and Black Bean Salad (Phase 1)
Green Leaf, Pear, and Goat Cheese Salad (Phase 2)

Jicama, Tomato, and Black Bean Salad (Phase 1)
Prep time: 15 minutes
Makes 4 (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. Prepare a double batch and take it along to your next potluck—just be ready to share the recipe!
Ingredients
3 tablespoons fresh lime juice
1 garlic clove, minced
1/2 teaspoon ground cumin
3 tablespoons extra-virgin olive oil
1 (15-ounce) can black beans, rinsed and drained
1 small jicama, peeled and chopped
3 tablespoons diced red onion
1/4 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, tomatoes, onion, and cilantro. Toss to combine, season with salt and pepper, and serve.
This recipe is from The South Beach Diet Quick & Easy Cookbook. To learn more about the book, click here.
Nutritional Information
190 calories
11 g fat (1.5 g sat)
22 g carbohydrate
4 g protein
9 g fiber
400 mg sodium