* Exported from MasterCook * Almond Ricotta Crème Recipe By : Serving Size : 1 Categories : Desserts South Beach - Phase One Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup Part-Skim Ricotta Cheese 1/4 tsp Grated Lemon Zest 1/4 tsp Vanilla Extract 1 pkg Sugar Substitute Mix together the ricotta, almond extract, and sugar substitute in a dessert bowl. Server chilled and sprinkled with toasted almonds. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Armand Salad Recipe By : Serving Size : 6 Categories : Salads South Beach - Phase One Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tbsp Colman's Dry Mustard (more to taste if needed) 1 cup Mayonnaise 2 tsp Worcestershire Sauce 1 tsp A 1 Steak Sauce 1 tbsp Heavy Cream 1 tbsp Milk Salt In a large salad bowl, mash the garlice, salt, and pepper to a paste. Add the mayonnaise, continuing to mash until smooth. Then mix in the lemon juice and the vinegar, if using. Gradually whisk in the olive oil. Add the romaine and iceberg lettuce, parsley, onion , and the ½ cup of Parmesan. Toss gently. Pile the mixture into shallow salad bowls, sprinkle with a little Parmesan, and serve. Garnish with bell pepper, if using. Note: At Joe's, the Armand salad is served at lunch only, and garlic croutons top the dish. In order to keep this within Phase 1, we have omitted the croutons. If you're vising the famous Joe's, you can ask that teh croutons be left off. The stone crabs are great on any phase! From: The South Beach Diet, by Arthur Agatston, MD Original recipe from the menu of Joes' Stone Crab, 11 Washington Avenue, Miami Beach - Andres Bienvenue, Executive Chef. - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Artichokes Benedict Recipe By : Serving Size : 2 Categories : Eggs and Cheese South Beach - Phase One Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 med Artichokes 2 slices Canadian Bacon 2 Eggs 4 tbsp Mock Hollandaise Sauce Note: This recipe calls for "Mock Hollandaise Sauce". Please refer to the recipe index for this recipe. Wash off the artichokes. Cut off the stems at the base and remove the small bottom leaves. Stand the artichokes upright in a deep saucepan filled with 2" - 3" of salted water. Cover and boil gently, 35 - 45 minutes. Turn the artichokes upside down to drain. Spread the leaves open like flower petals. With a spoon, carefully remove the center petals and the fuzzy center from the artichoke bottoms and discard. Keep the artichoes warm. Brown the Canadian bacon in a skillet and poach the eggs in boiling salted water. Place a bacon slice into each artichoke. Top with a poached egg and 2 tablespoons of Mock Hollandaise Sauce. Serve immediately. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Balsamic Chicken Recipe By : Serving Size : 6 Categories : Poultry South Beach - Phase One Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 Chicken Breast Halves (boneless, skinless) 1 1/2 tsp Rosemary Leaves [minced] 2 cloves Garlic [minced] 1/2 tbsp Ground Black Pepper 1/2 tsp Salt 2 tbsp Extra-Virgin Olive Oil 4-6 tbsp White Wine (optional) 1/4 cup Balsamic Vinegar Rinse the chicken and pat dry. Combine the rosemary, garlic, pepper and salt in a small bowl and mix well. Place the chicken in a large bowl. Drizzle with the oil, and rub with the spice mixture. Cover and refrigerate overnight. Preheat the oven to 450°F. Spray a heavy roasting pan or iron skillet with cooking spay. Place the chicken in the pan and bake for 10 minutes. Turn the chicken over. If the dripping begin to stick to the pan, stir in 3-4 tablespoons of water, or white wine to loosen the drippings. Drizzle the vinegar over the chicken in the pan. Transfer the chicken to plates. Stir the liquid in the pan and drizzle over the chicken. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Balsamic Vinaigrette Recipe By : Serving Size : 2/3 cup Categories : Salads South Beach - Phase One Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 Cup Olive Oil (Extra Virgin) 1/3 Cup Balsamic Vinegar 2 tsp Thyme [chopped] 1/4 tsp Salt 1/8 tsp White Pepper 1 tbsp Basil [chopped] Combine the olive oil, vinegar, thyme, salt, pepper, and basil in a screwtop jar. Cover and shake. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Broiled Flank Steak Recipe By : Serving Size : 4 Categories : Meat South Beach - Phase One Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Flank Steak (1½ lbs) ½ cup Tomato Juice ¼ cup Worcestershire Sauce ¼ cup Onion [finely chopped] 1 tbsp Lemon Juice 1 clove Garlic [minced] ½ tsp Fresh Ground Black Pepper 1 pinch Salt Place the steak in a 13" x 9" glass baking dish. Combine the tomato juice, Worchestershire sauce, onion, lemon juice, garlic, pepper, and salt. Pour the mixture over the steak. Cover and refrigerate for 2 hours, turning once. Place the steak on the broiler rack and brush with the marinade. Broil 3" from the heat for 5 minutes. Turn, brush with the marinade, and broil for 3 minutes, or until a thermometer inserted in the center registers 145°F (for medium-rare). To serve, cut diagonally across the grain into thin slices. - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Broiled Tomato With Pesto Recipe By : Serving Size : 6 Categories : South Beach - Phase One Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Tomatoes 2 cloves Garlic 1 cup Basil [chopped] 2 tbsp Extra-Virgin Olive Oil 1/4 cup Parmesan Cheese [freshly grated] 2 tbsp Pine Nuts Cut the tomatoes in half. Combine the garlic, basil, olive oil, Parmesan cheese, and pine nuts into a blender or food processor. Puree until smooth. Spoon the mixture onto the top of each tomato half. Place the tomatoes on a broilder pan and broil about 3" from the heat until lightly browned, about 3 - 5 minutes. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Broiled Tomatoes Recipe By : Serving Size : 2 Categories : South Beach - Phase One Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Large Tomatoes [halved] Pinch Salt Pinch Black Pepper Place the tomatoes on a broiler pan rack, cut sides facing up. Sprinkle with salt and pepper, if using. Broil for 7-10 minutes, until well-browned. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cheese Frittata Recipe By : Serving Size : 2 Categories : Eggs and Cheese South Beach - Phase One Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tsp Smart Balance Spread ½ cup Onion [sliced] ½ cup Red Bell Pepper [sliced] ½ cup Zucchini [sliced] 2 Plum Tomatoes (small) [diced] 1 tbsp Fresh Basil [chopped] 1 pinch Freshly Ground Black Pepper ½ cup Liquid Egg Substitute ½ cup 1% Cottage Cheese ¼ cup Fat-Free Evaporated Milk ¾ oz Reduced-Fat Monterey Jack Cheese [shredded] Cooking Spray Coat an ovenproof 10" skillet with cooking spray and place over medium-low heat until hot. Melt the spread in the skillet. Add the onion, bell pepper, and zucchini and sauté over medium-low heat until the vegetables are lightly browned, 2 - 3 minutes. Add the tomatoes, basil and black pepper to the skillet and stire to combine. Cook until the flavors are blended, 2 - 3 minutes, and remove from the heat. Preheat the broiler. In a blender, combine the egg substitute, cottage cheese, and milk and process until smooth. Pour the egg mixture over the vegetables. Cover and cook over on medium-low heat until the bottom is set and the top is still slightly wet. Transfer the skillet to the broiler and broil until the top is set, 2 - 3 minutes. Sprinkle with the cheese and broil until the cheese melts. - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cherry Snapper Ceviche Recipe By : Serving Size : 4 Categories : Fish South Beach - Phase One Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Cherry Snapper (aka Tilapia) Fillets [medium dice] 3 Limes [juiced] ½ tsp Red Chili Garlic Paste (aka sambal oelek) 2 Roma Tomatoes [medium dice] ½ Yellow Spanish Onion [medium dice] 2½ tbsp Fresh Cilantro [finely chopped] Kosher Salt Freshly Ground Black Pepper Soak the diced fish in the 3/4 of the lime juice for 3 hours. Drain off the liquid and discard. Mix the fish with the red chili garlic paste, tomatoes, onion, cilantro, and the remaining lime juice. Season with salt and pepper to taste. Note: The fish is cooked by the lime's acidity rather than by heat. From: The South Beach Diet, by Arthur Agatston, MD Original recipe from the menu of 1220 At The Tides, 1220 Ocean Drive, Miami Beach - Roger Ruch, Executive Chef. "Located on the Ocean Drive, the critically acclaimed 1220 at The Tieds restaurant is adjacent to the lobby in the beautifully restored Tides Hotel. Chef Roger Ruch creates culinary masterpieces in a casual yet luxurious setting. The Tides' sophisticated elegance makes it a favorite of the locals as well as visitors to South Beach." - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken en Papillote Recipe By : Serving Size : 4 Categories : Poultry South Beach - Phase One Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Chicken Breast Halves (boneless, skinless) 2 Scallions [chopped] 1 Carrot (medium) [sliced diagonally] 1 Zucchini (small) [cut lengthwise in half, then crosswise into ½ pieces] 1 tsp Dried Tarragon ½ tsp Orange Zest [grated] Salt (to taste) Pepper (to taste) Heat the oven to 400°F (425°F if foil is used). Cut four 2-foot lengths of parchment paper or foil. Fold each in half to make a 1-foot square. Sprinkle the chicken breasts with salt and pepper. Place a breast slightly below the middle of each square of paper. In a small bowl, combine the scallions, carrot, zucchini, tarragon, and orange zest. Spoon ¼ of the vegetable mixture over each chicken breast. Fold the parchement, or foil, over the chicken and crimp the edges together tightly. Bake for 20 minutes on a baking sheet. To serve, cut an X in the top of each packet with scissors and tear to open. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken-Pistachio Salad Recipe By : Serving Size : 4 Categories : Salads South Beach - Phase One Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- == Salad Recipe == ½ cup Pistachio Nuts [shelled, finely ground] ½ - ¼ tsp Salt ½ tsp Freshly Ground Black Pepper 4 Chicken Breast Halves (boneless, skinless) 2 tbsp Extra-Virgin Olive Oil ½ cup Sweet White Onion [diced] 1 head Romaine Lettuce == Dressing Recipe == 1 tsp Sweet White Onion [grated] 1 lg Avocado [pitted and peeled] 3 tbsp Extra-Virgin Olive Oil 3 tbsp Lime Juice (Fresh) 1 tbsp Water TO MAKE THE SALAD: Preheat the oven to 375°F. Mix the nuts in a pie plate with ½ teaspoon salt and ½ teaspoon pepper. Press the chicken into the nuts. Heat 1 tablesppon of the oil in a skillet and cook the coated breasts, 2 minutes per side. Place the breasts in a baking dish and bake for 15 minutes or until a thermometer inserted in the thickest portion registers 160°F and the juices run clear. Heat the remaining tablespoon of oil in a non-stick skillet over high heat. Add the diced onion, ¼ teaspoon salt, and a pinch of pepper. Cook until the onion is browned. Line 4 serving plates with lettuce. Slice the chicken breasts and arrange 1 breast on top of the lettuce on each plate. Serve with the dressing. TO MAKE THE DRESSING: Puree the onion, avocado, oil, lime juice, and water in a blender. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cilantro Mayonnaise Recipe By : Serving Size : 3/4 cup Categories : Sauces South Beach - Phase One Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup Reduced-Fat Mayonnaise 3/4 cup Cilantro Leaves (loosely packed) 1 tbsp Lime Juice 1 tsp Light Soy Sauce 1 clove Garlic (small) Place the mayonnaise, cilantro, lime juice, soy sauce, and garlic in a blender or food processor. Blend until smooth. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Crab Cobb Salad Recipe By : Serving Size : 2 Categories : Salads South Beach - Phase One Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 cup Romaine Lettuce [torn] 1 can Crabmean (6oz) [drained] 1 cup Tomatoes [diced], or Cherry Tomatoes [halved] ¼ cup Blue Cheese [crumbled] 2 tbsp Cholesterol-Free Bacon Bits ¼ cup Prepared Low-Sugar Dressing, or Olive Oil Vinaigrette Chill two plates. Arrange the lettuce on a large serving platter. Arrange the crabmeat, tomatoes, blue cheese, and bacon bits in rows over the lettuce. Right before serving, drizzle some dressing evenly over the salad and toss well. Transfer to the two chilled plates. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cracked Pepper Steak Recipe By : Serving Size : 2 Categories : Meat South Beach - Phase One Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tbsp Cracked Black Pepper ½ tsp Dried Rosemary 2 Beef Tenderloins (1" thick, 4 - 6 oz each) 1 tbsp Smart Beat Spread 1 tbsp Extra-Virgin Olive Oil ¼ cup Brandy or Dry Red Wine Combine the pepper and the rosemary in a large bowl. Coat both sides of the steak with the mixture. Heat the Smart Beat and oil in a skillet until hot. Add the steaks and cook over medium to medium-high heat for 5 - 7 minutes or until a thermometer inserted in the center registers 160°F (for medium). Remove the steaks from the skillet and cover to keep them warm. Add the brandy to the skillet and bring to a boil over high heat, scraping particles from the bottom of the skillet. Boil for about 1 minutes, or until the liquid is reduced by half. Spoon the sauce over the steaks. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Dilled Shrimp Salad With Herb-Dill Dressing Recipe By : Serving Size : 4 Categories : Salads South Beach - Phase One Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- == Shrimp Recipe == 1 cup Dry White Wine 1 Tsp Mustard Seeds 1/4 tsp Red Pepper Flakes 2 Bay Leaves 1 Lemon [sliced] 1 1/2 lb Shrimp (Large) [peeled and deveined] == Herb-Dill Dressing == 3 tbsp Extra-Virgin Olive Oil 3 tbsp Red Wine Vinegar 2 tbsp Water 2 tbsp Basil [chopped] 2 tbsp Dill [chopped] 1 tbsp Garlic [finely chopped] 1 tsp Dijon Mustard 1/2 Onion [sliced] 1 Large Head Romain Lettuce 4 Tomatoes [cut into wedges] 6 Mushrooms [sliced] Dill Springs (optional) TO MAKE THE SHRIMP: Combine the wine, mustard seeds, pepper flakes, bay leaves, and lemon in a large saucepan. Add water to fill the pan 2/3rds full. Bring to a boil over high heat. Add the shrimp, and cook for 3-4 minutes or until the shrimp have turned pink and are no longer translucent in the center. Drain and cool. Discard the bay leaves. TO MAKE THE DRESSING: In a screw-top jar, mix the olive oil, red wine vinegar, water, basil, dill, garlic, mustard, and onion. Shake well. Place the shrimp in a large bowl and add teh dressing. Toss well, cover, and refrigerate until well-chilled. Serve the shrimp mixture on romain lettuce leaves and surround with the tomato wedges and mushroom slices. Garnish with dill springs, if using. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Easy Asparagus And Mushroom Omelet Recipe By : Serving Size : 1 Categories : Eggs and Cheese South Beach - Phase One Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Eggs 2 Tbsp Water 3 Stalks Asparagus 1/4 cup Sliced White Mushrooms 1/4 cup Reduced-Fat Mozzarella Cheese [shredded] Boil 1" of water in a large skillet. Add the asparagus and cook, uncovered, just until tender-crisp. Meanwhile, in a medium bowl, whisk together the eggs and water until the whites and the yoks are completely blended. Coat a 10" nonstick skillet with cooking spray. Heat the skillet over medium-high heat until just hot enough to sizzle when a drop of water is added. Pour in the egg mixture. It should set immediately. With an inverted pancake turner, life the edges as the mixture begins to set to allow the uncooked portion to flow underneath. When the top is set, fill on half of the omelet with the asparagus, mushrooms and cheese. With the pancake turner, fold the omelet in half over the filing. Slide onto a serving plate. Serve immediately. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Edamame Salad Recipe By : Serving Size : 4 Categories : Salads South Beach - Phase One Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 bag Frozen Shelled Edamame (16oz) - aka Green Soybeans 1/4 cup Seasoned Rice Vinegar 1 tbsp Vegetable Oil 1/4 tsp Salt 1/8 tsp Black Pepper [freshly ground] 1 bunch Radishes (80z) [thinly sliced] 1 cup Cilantro [chopped and loosely packed] Toss the edamame, vinegar, oil, salt, pepper, radishes, andcilantro together in a large bowl. Serve chilled or at room temperature. Note: If edamame is not readily available, you may substitute chick peas. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fish Kabobs Recipe By : Serving Size : 4 Categories : Fish South Beach - Phase One Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tbsp Extra-Virgin Olive Oil 2 tbsp Lime Juice (fresh) 1 tbsp Dijon Mustard 1 lb Halibut, Scrod, Swordfish, Salmon, or Tuna Steak ½ Red Onion (large) [cut lengthwise into quarters] ½ Green Bell Pepper [cored, seeded, and cut into 4 wedges] ½ Red Bell Pepper [cored, seeded, and cut into 4 wedges] 4 Cherry Tomatoes [stemed] Combine the oil, juice, and mustard in an 8" x 8" glass baking dish. Stir to blend. Cut the fish into sixteen 1" cubes. Add in one layter to the marinade. Cover and marinate in the refrigerator for 5 - 10 minutes. Turn the fish cubes to baot evenly and chill 5 minutes longer. Preheat the broiler. Drain the fish cutes, reserving the marinade. Separate the onion layers slightly. Thread the fish and vegetables onto 4 skewers, alternating fish cubes with ontions, peppers, and tomatoes. Brush the kabobs lightly with the reserved marinade. Place the skewers on a broiler pan and broil 4" from the heat source, about 3 minutes. Turn the kabobs and brush again with the marinade. Broil for 3 - 4 minutes longer or until the fish is not longer translucent and the vegetables are tender-crisp. Serve immediately. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Florentine-Style T-Bone Recipe By : Serving Size : 4 Categories : Meat South Beach - Phase One Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3½ lbs Prime T-Bone Steak 1/3 cup Garlic [minced] 1 cup Parsley [chopped] 1 cup Basil [chopped] Salt (to taste) Fresh Ground Black Pepper (to taste) 1 cup Extra-Virgin Olive Oil Season the steak with the garlic, parsley, and basil. Add salt and pepper to taste. Drizzle the steak with the olive oil and marinate for 24 hours. When ready to cook, heat the grill and cook the steak for 1 hour over medium heat, turning every 10 minutes. While grilling, preheat the oven to 400°F. When the mean is ready, remove it from the grill and let it stand for 20 minutes. Roast the meat in the oven for 10-to-30 minues, depending on how you like it. One hour on the grill and 10 minutes in teh oven yields a medium-rare meat. A meat thermometer should register 145°F for medium-rare. Slice the steak and drizzle it wiht some of the olive oil marinade (now at room temperature). From: The South Beach Diet, by Arthur Agatston, MD Originally from the menu of Tuscan Steak, 431 Washington Avenue, Miami Beach - Michael Wagner, Chef. "Tuscany, where the food is simply, usually grilled, and consistently delicious, has found its way to South Beach at Tuscan Steak. Best described as "A sophisticated family-style Florentine grill featuring Tuscan cuisine with Florida accents," there's nothing quick like Tuscan Steak." - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Gazpacho Recipe By : Serving Size : 5 Categories : Soups and Stews South Beach - Phase One Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cup Tomato or Vegetable Juice 1 cup Tomatoes [peeled, seeded, finely chopped] 1/2 cup Celery [finely chopped] 1/2 cup Cucumber [finely chopped] 1/2 cup Green Bell Pepper [finely chopped] 1/2 cup Green Onion [finely chopped] 3 tbsp White Wine Vinegar 2 tbsp Extra Virgin Olive Oil 1 Large Clove Garlic [minced] 2 tsp Parsley, flat leaf [finely chopped] 1/2 tsp Salt 1/2 tsp Worcestershire Sauce 1/2 tsp Ground Black Pepper Combine the juice, tomatoes, celery, cucumber, bell pepper, onion, vinegar, oil, garlic, parsley, salt, Worchestershire sauce, and black pepper in a large glass or stainless steel bowl. Cover and refrigerate overnight. Serve Cold. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Gingered Chicken Breast Recipe By : Serving Size : 4 Categories : Poultry South Beach - Phase One Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tbsp Lemon Juice 1 ½ tsp Fresh Ginger [grated] ½ tsp Freshly Ground Black Pepper 2 cloves Garlic 4 Chicken Breast Halves (boneless, skinless) Cooking Spray Combine the lemon juice, ginger, pepper, and garlic in a small bowl. Place the chicken breasts in a deep bowl. Pour the ginger mixture over the breats, turning once to coat both sides. Cover, and refrigerate for 30 minutes to 2 hours. Spray a large non-stick skillet with cooking spray. Heat the skillet on medium-high until hot. Add the chicken. Cook, turning once, until tender, about 8 minutes. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Greek Salad Recipe By : Serving Size : 1 Categories : Salads South Beach - Phase One Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 leaves Romain Lettuce [torn] 1 Cucumber [peeled, seeded, and sliced] 1 Tomato [chopped] ½ cup Red Onion [sliced] ½ cup Reduced-Fat Feta Cheese [crumbled] 2 tbsp Extra-Virgin Olive Oil 2 tbsp Lemon Juice 1 tbsp Dried Oregano Leaves ½ tsp Salt Combine the lettuce, cucumber, tomato, onion, and cheese in a large bowl. Whisk together the oil, lemon juice, oregano, and salt in a small bowl. Pour over the lettuce mixture and toss until coated. Note: - This makes a nice accompaniment as a side salad for grilled chicken or fish. - If salad is made without the salt, sodium is reduced to 1134mg. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Grilled Mahi Mahi Recipe By : Serving Size : 4 Categories : Fish South Beach - Phase One Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 lb Mahi Mahi (fresh or frozen) 2 tsp Extra-Virgin Olive Oil 2 tsp Lemon Juice ¼ tsp Salt Fresh Ground Pepper (to taste) 2 cloves Garlic [minced] Capers (optional) Cut the Mahi Mahi into 4 serving-size portions. Brush both sides of the fish with the olive oil and lemon juice. Sprinkle with salt and pepper, then rub the garlic on the fish. TO GRILL: Arrang eht fish on a grill roack, or use a grill basket that has been sprayed with an olive oil cooking spray. Grill over medium-hot coals for 4 - 6 minutes per ½" of thickness, or until the fish flakes easily when tested with a fork. If the fish is more than 1" thick, gently turn it halfway through grilling. TO BROIL: Arrange the fish on the rock of a broiler pan that has been sprayed with an olive oil cooking spray. Broil 4" from the heat for a 4 - 6 minutes per ½" of thickness, or until the fish flakes easily when tested with a fork. If the fish is more thn 1" thick, gently turn it halfway through broiling. To service, top the fish with capers, if using. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Grilled Salmon With Rosemary Recipe By : Serving Size : 4 Categories : Fish South Beach - Phase One Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 lb Salmon 2 tsp Olive Oil (Extra-Virgin) 2 tsp Lemon Juice 1/4 tsp Salt 1 Pinch Black Pepper 2 Cloves Garlice [minced] 2 tsp Rosemary Leaves [chopped] Rosemary Springs (optional) Capers (optional) Olive Oil Cooking Spray Cut the fish into 4 equal-size portions. Combine the olive oil, lemon juice, salt, pepper, garlic and rosemary in a bowl. Brush teh mixture onto the fish. TO GRILL Arrange the fish or a grill rack, or use a grill basket sprayed with olive oil cooking spray. Grill over medium-hot coals until the fish flakes easily (allow 4-6 minutes per 1/2" thickness). If the fish is more than 1" think, gently turn it halfway through grilling. TO BROIL Spray the rack of a broiler pan with olive oil cooking spray and arrange the fish on it. Broil 4" from the heat for 4 - 6 minutes per 1/2" of thickness. If the fish is more than 1" think, gently turn it halfway through broiling. To serve, top the fish with capers, if using and garnish with rosemary spring, if desired. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Grilled Steak With Grilled Tomato Relish Recipe By : Serving Size : 2 Categories : Meat South Beach - Phase One Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Sirloin Steaks (6oz each) 2 Pear-Shaped Tomatoes (medium) [halved lengthwise] 2 tbsp Extra-Virgin Olive Oil 1 Onion (medium) [chopped] 1 clove Garlic [minced, or pressed] ¼ cup Fresh Basil [chopped], or 2 tbsp dry basil 1 pinch Salt 1 pinch Black Pepper [freshly ground] Basil Springs (optional) Place the steak on a lightly greased grill 4" - 6" above a solid bed of medium-hot coals. Cook, turning as needed, until evenly browned on the outside and a thermometer inserted int the center registers 145ºF (for medium-rare). Cut to test for doneness (about 15 minutes). Meanwhile, place the tomatoes on the grill, cut sides up, and brush them lightly with 1 tbsp of the oil. When the tomatoes are browned on the bottom (about 3 minutes), turn them over and continue to cook until soft when pressed (about 3 minutes more). While the tomatoes are grilling, combine the remaining 1 tbsp of oil, the onion, and garlic in a medium frying pan with a heatproof handle. Set the pan over the coals (or set on the stove over medium-high heat). Cook, stirring often, until the onion is limp and golden (about 10 minutes). Stir in the basil. When the tomatoes are soft, stir them into the onion mixture, then set the pan aside on a cooler area of the grill (or cover and keep warm on the stove). When the steak is done, place it on a board with a well (or on a platter). Spoon the tomato relish alongside the steak. Season with the salt and pepper and garnish with basil springs, if using. To serve, cut the meat into thin slices. Combine the accumulated meat juices with the tomato relish, if desired. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Ham Roll-Ups Recipe By : Serving Size : 2 Categories : Meat South Beach - Phase One Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Slices Ham 4 Med Boston Lettuce Leaves 4 Scallions 4 Red Bell Pepper [cut into strips] Cilantro Mayonnaise Recipe calls for Cilanto Mayonnaise. Please refer to index for recpie. Place 1 slice of ham on a lettuce leaf spread with Cilantro Mayonnaise. Add 1 scallion and 1 pepper strip. Fold into a tight, cigarlike roll. Note: Cilantro Mayonnaise can be used as a dip instead of a spread. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hummus Recipe By : Serving Size : 5 Categories : Snacks South Beach - Phase One Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 can Chickpeas (15 oz.) 2 tbsp Lemon Juice 1/2 cup Tahini (aka Sesame Paste) 1/4 cup Yellow Onion [chopped] 3 cloves Garlic [chopped] 2 tsp Extra-Virgin Olive Oil 2 tsp Cumin [ground] 1/8 tsp Red Pepper [ground] 1/2 tsp Salt Parsley [chopped] (optional) Drain the chickpeas, reserving ¼ - ½ cup of the liquid. Combine the chickpeas, lemon juice, tahini, onion, garlic, oil, cumin, pepper, and salt in a blender or food processor. Puree until smooth, adding the chickpea liquid if needed to thin the puree. Refrigerate for 3 - 4 hours before serving to blend the flavors. Garnish with parsley, if using. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Joe's Mustard Sauce Recipe By : Serving Size : 1 cup Categories : Sauces South Beach - Phase One Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tbsp Colman's Dry Mustard (more to taste if needed) 1 cup Mayonnaise 2 tsp Worcestershire Sauce 1 tsp A 1 Steak Sauce 1 tbsp Heavy Cream 1 tbsp Milk Salt Place the mustard in a mixing bowl, or the bowl of an electric mixer. Add the mayonnaise and beat for 1 inute. Add the Worchestershire sauce, steak sauce, cream, milk, and a pinch of salt. Beat until the mixutre is well blended and creamy. If you'd like a little more mustard flavor, wisk in about ½ teaspoon more dry mustard until well-blended. Chill the sauce, covered, until ready to serve. Note: The stone crabs as Joe's are served cold and already cracked. They come with small metal cups of mustard sauce and melted butter. They are fabulous and great for Phase 1 if you're visiting Miami Beach! From: The South Beach Diet, by Arthur Agatston, MD Original recipe from the menu of Joes' Stone Crab, 11 Washington Avenue, Miami Beach - Andres Bienvenue, Executive Chef. - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lemon Zest Ricotta Crème Recipe By : Serving Size : 1 Categories : Desserts South Beach - Phase One Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup Part-Skim Ricotta Cheese 1/4 tsp Lemon Zest [grated] 1/4 tsp Vanilla Extract 1 pkg Sugar Substitute Mix together the ricotta, lemon zest, vinilla extract, and sugar substitute in a dessert bowl. Serve Chilled From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Light Spinach Frittata with Tomato Salsa Recipe By : Serving Size : 2 Categories : Eggs and Cheese South Beach - Phase One Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- == Frittata Recipe == 1 tbsp Extra-Virgin Olive Oil 1 Onion (small) [sliced] 2 cloves Garlic [minced] 1 pkg Frozen Spinach (10oz) [thawed and well drained] 2 Eggs (large) 3 Egg Whites 1/3 cup Fat-Free Evaporated Milk ½ cup Reduced-Fat Mozzarella Cheese [shredded] == Salsa Recipe == 4 Plug Tomatoes [seeded and chopped] 2 Scallions [minced] 1 clove Garlic [minced] 2 tbsp Fresh Cilantro [minced] 1 tbsp Lime Juice (Fresh) ¼ tsp Salt Freshly Ground Black Pepper (to taste) TO MAKE THE FRITTATA: Preheat the oven to 350°F. Heat the oil in a 10" nonstick skillet over medium heat. Add the onion and garlic and cook, stirring, for 3 minutes or until tender. Stir in the spinach. Reduce the heat to low. In a large bowl, beat the eeggs and egg whites with the milk until light yellow and frothy. Pour the egg mixture over the spinach in the skillet. Cook for 5 - 7 minutes, until the egg mixture is cooked on the bottom and almost set on top. Sprinkle with the cheese. Bake in the oven until the eggs are set and the cheese has melted, 5 - 10 minutes. TO MAKE THE SALSA: In a large bowl, stire together the tomatoes, scallions, garlic, cilantro, lime juice, salt, and pepper. Serve fresh, at room temperature, over the frittata. Note: You can also serve the frittata with commerical jarred salsa. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lime Zest Ricotta Crème Recipe By : Serving Size : 1 Categories : Desserts South Beach - Phase One Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup Part-Skim Ricotta Cheese 1/4 tsp Lemon Zest [grated] 1/4 tsp Vanilla Extract 1 pkg Sugar Substitute Mix together the ricotta, lime zest, vinilla extract, and sugar substitute in a dessert bowl. Serve Chilled. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Marinated Flank Steak Recipe By : Serving Size : 6 Categories : Meat South Beach - Phase One Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Red Onion (small) [quartered] 1/3 cup Balsamic Vinegar ¼ cup Capers [drained] 2 tbsp Fresh Oregano [chopped] 3 cloves Garlic [minced] 1 ½ lbs Flank Steak ¼ tsp Salt ¼ tsp Coarsely Ground Black Pepper Sliver one-quarter of the onion and set aside. Chop the rest of the onion. Mix in in a bowl with the vinegar, capers, oregano, and garlic. Combine ¼ cup of this mixture with the slivered onions and set aside. Sprinkle both sides of the steak with the salt and pepper; prick well with a fork. In a large zip-top food-storage bag, combine the steak with the remaining onion mixture. Marinate for 1 hour or overnight. Heat the grill, or broiler, positioning the oven broiler rack so that the meat on the rack in the pan is 4" from the heat source. Remove the meat from the marinade, and place on the grill over direct heat, or on an over rack set in teh broiler pan. Discard the marinagde. Grill, or broil, for 4 - 5 minutes per side for medium-rare. Let stand for 5 minutes before slicking. Place the meat on a platter and pour the resered onion mixture over the steak. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Marinated London Broil Recipe By : Serving Size : 8 Categories : Meat South Beach - Phase One Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tbsp Extra-Virgin Olive Oil ½ cup Dry Red Wine 3 cloves Garlic [minced] 3 tbsp Fresh Parsley [minced] 1 tbsp Fresh Oregano [chopped] 1 Bay Leaf ½ tsp Black Pepper (freshly ground) 1 ½ lb Sirloin, Top Round, or Eye Round London Broil In a small mixing bowl, whisk together the oil, wine, garlic, parsley, oregano, bay leaf, and pepper. Place the steak in a deep bowl and pur on the marinade. Turn once to coat both sides, cover, and refrigerate for at least 4 hours, preferable overnight. When ready to serve, preheat the broiler, or prepare a charcoal grill. Discard the marinade and bay leaf. Broil the meat for about 5 minutes on each side, or until a thermometer inserted in the center registers 145°F (for medium-rare). Cut the meat into thin, diagonal slices across the grain. Serve warm or cold. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mixed Greens with Crabmeat Salad Recipe By : Serving Size : 4 Categories : Salads South Beach - Phase One Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cup Curly Endive [torn] 2 cup Watercress Leaves [loosely packed] 2 cup Spinach (fresh) 2 cup Red Leaf Cabbage [torn] ½ cup Water Chestnuts [sliced] ½ cup Red Bell Pepper [julienne-sliced] 12 oz Crabmeat (fresh or canned) Joe's Mustard Sauce Note: This recipe calls for "Joe's Mustard Sauce". Please refer to the recipe index for that recipe. Combine the endive, watercress, spinach, cabbage, water chestnuts, and pepper in a large bowl. Toss well. Add the crabmeat. Divide into 4 serving plates. Drizzle Joe's Mustard Sauce on top. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mocha Ricotta Crème Recipe By : Serving Size : 1 Categories : Desserts South Beach - Phase One Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup Part-Skim Ricotta Cheese 1/2 tsp Unsweetened Cocoa Powder 1/4 tsp Vanilla Extract 1 pkg Sugar Substitute Dash Espresso Powder 5 Chocolate Chips (Mini) Mix together the ricotta, cocoa powder, vanilla extract, and sugar substitute in a dessert bowl. Serve chilled with a dusting of espresso powder and sprinkled with the mini chocolate chips. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mock Hollandaise Sauce Recipe By : Serving Size : 2 Categories : Sauces South Beach - Phase One Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ¼ cup Liquid Egg Substitute 1 tbsp Smart Balance Spread 1 tsp Lemon Juice ½ tsp Dijon Mustard Ground Red Pepper (to taste) In a 1-cup microwaveable liquid measure, comine the egg substitute and the spread. Microwave on low (20%) for 1 minute, stirring once halfway through cooking, until the spread is softened. Stir the lemon juice and mustand into the egg substitute mixture. Microwave on low for 3 minutes, stirring every 30 seconds, until thickened. Stir in the pepper. If the mixture curdles, transfer to a blender and process on low speed for 30 seconds, until smooth. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Orange Roughy In Scallion And Ginger Sauce Recipe By : Serving Size : 2 Categories : Fish South Beach - Phase One Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup Dry Sherry or Vermouth 3 tbsp Low Sodium Soy Sauce 2 tsp Sesame Oil 1/4 cup Green Onion [finely chopped] 1 tsp Ginger [freshly grated] 1 tsp Garlic [finely chopped] 2 Orange Roughy Fillets (approx. 1 lb0 Preheat the oven to 400°F. Mix the sherry or vermouth, soy sauce, sesame oil, onion, giner, and garlic in a small bowl. Place the fish filets in an ovenproof casserole dish. Drizzle the marinade over the fish and bake for 12 minutes or until the fish flakes easily. Note: Cod, sole, or flounder may be substituted for the orange roughy. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Oriental Cabbage Salad Recipe By : Serving Size : 4 Categories : Salads South Beach - Phase One Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Green Cabbage (small head) 3 Scallions [chopped] 2 tbsp Dark Sesame Oil 2 tbsp Rice Wine Vinegar 2 tbsp Sesame Seeds [toasted] Comine the cabbage, scallions, oil, and vinegar. Toss well and chill until ready to serve. Add the sesame seeds and toss again before serving. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Oven Roasted Vegetables Recipe By : Serving Size : 4 Categories : South Beach - Phase One Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Zucchini, medium [chopped bite-sized] 1 Summer Squash, medium [chopped bite-sized] 1 Red Bell Pepper, medium [chopped, bite-sized] 1 Yellow Bell Pepper, medium [chopped, bite-sized] 1 lb Asparagus [chopped, bite-sized] 1 Red Onion 3 tbsp Extra-Virgin Olive Oil 1 tsp Salt Black Pepper (to taste) Heat the oven to 450°F. Place the zucchini, squash, peppers, asparagus, and ontion in a large roasting pan. Toss with the olive oil, salt, and pepper to mix and coat. Spread in a single layer in the pan. Roast for 30 minutes, stirring occassionaly, until the vegetables are lightly browned and tender. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Poached Salmon With Cucumber-Dill Souce Recipe By : Serving Size : 6 Categories : Fish South Beach - Phase One Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- == Salmon Recipe == 2 cup Chablis or other Dry White Wine 2 cup Water ½ tsp Chicken-Flavored Bouilon Granules 6 Peppercorns 4 sprigs Dillweed (fresh) 2 Bay Leaves 1 rib Celery [chopped] 1 Lemon (small) [sliced] 6 Salmon Fillets (½" thick, 4oz each) == Cucumber-Dill Sauce == 1/3 cup Cucumber [peeled, seeded, finely chopped] 1/3 cup Fat-Free Sour Cream 1/3 cup Fat-Free Plain Yogurt 2 tsp Dillweed (fresh) [chopped] 1 tsp Dijon Mustard TO MAKE THE SALMON: Combine the wine, water, bouillon, peppercorns, dillweed, bay leaves, celery, and lemon in a skillet. Bring to a boil; cover, reduce ehat, and simmer for 10 minutes. Add the salmon to the mixture in the skillet and cook for 10 minutes, or until the fish flakes easily. Transfer the salmon to a platter, using a slotted spoon. Cover, and chill thoroughly. Discard the liquid mixture remaining in the skillet. TO MAKE THE CUCUMBER-DILL SAUCE IN a medium bowl, mix together the cucumber, sour cream, yogurt, dillweed, and mustard. To serve, place the fillets on individual serving plates. Spoon the sauce evenly over the fillets. Garnish with fresh dillweed springs, if using. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Roasted Eggplant And Peppers Recipe By : Serving Size : 4 Categories : South Beach - Phase One Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Eggplant [peeled, halved and sliced] 2 Red Bell Peppers [cut into strips] 1 Green Bell Pepper [cut into strips] 1 Onion [sliced] 1/4 cup Extra-Virgin Olive Oil Basil Preheat the oven to 350°F. Place the eggplant, peppers, and onion in a nonstick baking dish. Drissle with the oil. Bake in the oven for 20 minutes, basting regularly. Arrange the vegetables on a serving dish and garnish with fresh basil, if using. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Salad Niçoise Recipe By : Serving Size : 4 Categories : Salads South Beach - Phase One Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ½ lb Green Beans (tiny) ½ lb Tomatoes (tiny) [cut into wedges] 1 Green Bell Pepper [seeded and cut into wedges] 1 English Cucumber [cut into thick strips] 2 oz Canned Anchovies [drained] ½ cup Pitted Black Olives 7 oz Canned Tuna (water packed) [drained and flaked] ½ cup Water Chestnuts [sliced] 4 Hard Boiled Eggs [quartered] 5 tbsp Extra-Virgin Olive Oil 1 tbsp White Wine Vinegar 1 clove Garlic [minced] Salt (to taste) Freshly Ground Black Pepper (to taste) 2 tbsp Flat-Leaf Parsley [finely chopped] Blanch the beans briefly until tender-crisp and refresh in cold running water. Pat dry. Mix the tomatoes, pepper, and cucumber in a large salad bowl (on place in separate piles around the inside of the bowl). Arrange the anchovies, olives, tuna, water chestnuts, and eggs over the top. Make a dressing by vigorously mixing the oil, vinegar, and garlic iwth the salt and pepper. Pour the dressing over the salad and sprinkle with the parsley. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Savory Chicken Sauté Recipe By : Serving Size : 4 Categories : Poultry South Beach - Phase One Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tbsp Extra-Virgin Olive Oil 4 Chicken Breast Halves (boneless, skinless) 1 Onion (large) [sliced] 2 cloves Garlic [minced] 1 tbsp Fresh Rosemary Leaves [chopped] ½ cup Fat-Free Chicken Broth Salt (to taste) Fresh Ground Black Pepper (to taste) Heat the oil in a large skillet over medium heat. Sauté the chicken breasts in the oil for 4 minutes, then turn them over and add the onion. Cover and cook for 3 minutes longer, stirring occasionally. Add the garlic, rosemary, and brother. Cover and cook until the onion is tender-crisp, about 5 minutes longer, stirring occasionally. Season with salt and pepper. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Smoked Salmon Frittata Recipe By : Serving Size : 2 Categories : Eggs and Cheese South Beach - Phase One Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 stalks Fresh Asparagus 1 tbsp Extra-Virgin Olive Oil ½ Bermuda Onion ¼ cup Dry-Packed Sun Dried Tomatos 2 oz Smoked Salmon ½ cup Liquid Egg Substitute ¼ cup Water 3 tbsp Nonfat Dry Milk ¼ tsp Fresh Marjoram [chopped] 1 pinch Freshly Ground Black Pepper Fat-Free Sour Cream (optional) Salmon Roe (optional) Chives (optional) Boil 1" of water in a large skillet. Add the asparagus and cook, uncoverd, until tender-crisp. Coat an ovenproof 8" skillet with cooking spray and place over medium-low heat until hot. Add the olive oil and sauté the onion until soft. Add the asparagus and sun-dried tomatoes. Add the smoked salmon and remove from the heat. Preheat the boiler. Combine the egg substitute, water, dry milk, marjoram, and pepper. Pour over the salmon mixture. Cover and cook over medium-low heat for 7 minutes or until the bottom is set and the top is slightly wet. Place the skillet under the broiler 4" - 6" from the ehat source until the top of the frittat is puffed and set, 2 - 3 minutes. Top with fat-free sour cream, salmon roe, marjoram, and chives, if desired. Slice into wedges and serve immediately. Note: Try substituting 1 cup of broccoli florets for the asparagus and 2 ounces of ham for the salmon. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * South Beach Chopped Salad With Tuna Recipe By : Serving Size : 1 Categories : Salads South Beach - Phase One Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- == Salad Recipe == 1 Can Tuna (water-packed) 6oz 1/3 cup Cucumber [chopped] 1/3 cup Tomato [chopped] 1/3 cup Avocado [chopped] 1/3 cup Celery [chopped] 1/3 cup Radishes [chopped] 1 cup Romaine Lettuce == Dressing Recipe == 4 tsp Extra-Virgin Olive Oil 2 tbsp Lime Juice 2 Cloves Garlic [finely chopped] 1/2 tsp Black Pepper TO MAKE THE SALAD: Layer the tuna, cucumber, tomato, avocado, celery, ardishes, and lettuce in a decoratve glass bowl. TO MAKE THE DRESSING: Mix the olive oil, lime juice, garlic and pepper. Drizzle over the salad. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spicy Tuna Recipe By : Serving Size : 4 Categories : Fish South Beach - Phase One Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 oz White Pepper 2 oz Black Pepper 2 oz Fennel Seeds 2 oz Coriander Seeds 2 oz Ground Cumin 2 Tuna Fillets (8oz each) 4 Egg Yolks ¼ bunch Cilantro ¼ bunch Chives ¼ bunch Parsley 4 Jalapeños [seeded] 8 oz Mirin (rice vinegar) 12 oz Extra-Virgin Olive Oil 3 Roasted Red Peppers 1 Cucumber [finely sliced] Tip: When handling the jalapeños, it's recommended that you wear plastic gloves. Preheat the oven to 325°F. Roast the white pepper, black pepper, fennel, and coriander for 15 minutes. Mix with the cumin and process all of the spickes in a blender until finely ground. Coat the tuna well with the roasted spices, and pan sear until medium-rare. Set aside. In a blender, make a jalapeño vinaigrette by mixing 2 of the egg yolks with the cilantro, chives, parsley, and jalapeños and 4 ounces of the mirin. Slowly add 6 ounces of oil to emulsify. In a blender, make a roasted pepper vinaigrette by mixing the remaining 2 egg yolks with the remaining 4 ounces of rice vinegar and the roasted red peppers. Emulsify with the remaining oil. Place the jalapeño vinaigrette and the roasted pepper vinaigrette on each half of a large platter. Slice the tuna and place on top of the vinaigrettes. Carnish with the cucumber slices. Note: Since eggs are unpasturized, you may want to substitue a liquid pasturized egg product (like Egg Beaters). One-quarter cup of liquid egg substitute is the equivalen to 1 whole egg. From: The South Beach Diet, by Arthur Agatston, MD Original recipe from the menu of China Grill, 404 Washington Avenue, Miami Beach - Christian Plotczyk, Chef "A wildly successful spinoff of the acclaimed China Grill in New York, this is a South Beach hot spot. While Asian flavors and techniques are an influence, China Grill provides an exciting dinning experience that gathers ingredients from around the globe. Go with a group; dishes are meant to be shared." - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spinach-Stuffed Mushrooms Recipe By : Serving Size : 8 Categories : South Beach - Phase One Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pkg Frozen Chopped Spinach (10oz) 1 pinch Salt 8 Mushrooms (large) 1 tbsp Extra-Virgin Olive Oil In a medium saucepan, bring ½ cup of water to a boil. Add the spinach and salt. Cover, and cook according to package directions. Wash the mushrooms. Remove the stems, trim off the ends, then chop the stems. Heat the olive oil in a large skillet. Add the chopped mushroom stems. Sauté until golden, about 3 minutes. Remove from the pan. Add the mushroom caps to the skillet and sauté for 4-5 minutes. Remove the mushroom caps to a heatproof serving platter. Drain the spinach. Stir in the sautéed chopped mushrooms. Spoon the spinach mixture into the caps and serve immediately, or place in the oven on low to keep warm. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Stewed Tomatoes And Onions Recipe By : Serving Size : 6 Categories : South Beach - Phase One Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup Green Bell Pepper [chopped] 1/4 cup Celery [thinly sliced] 1 Onion, small [chopped] 1 clove Garlic [minced] 3 cup Tomatoes [peeled, chopped] 1 tbsp Red Wine Vinegar Black Pepper (to taste) Coat a large nonstick skillet with cooking spray. Place over medium-high heat until hot. Add the bell pepper, celery, onion, and garlic. Saute for 5 minutes or until the vegetables are tender. Add the tomatoes, vinegar and black pepper. Bring to a boil. Cover, reduce the heat, and simmer for 15 minutes, stirring occasionally. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Surprise South Beach Mashed "Potatoes" Recipe By : Serving Size : 4 Categories : South Beach - Phase One Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cup Cauliflower Florets 1 oz I Can't Believe It's Not Butter! spray 1 oz Land O' Lakes Gourmet Fat-Free Half & Half Pinch Salt Pinch Black Pepper Steam or microwave the cauliflower until soft. Puree in a food processor, adding the butter spray and the half-and-half to taste. Season with salt and pepper. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Turkey Roll-Ups Recipe By : Serving Size : 2 Categories : Snacks South Beach - Phase One Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Slices Turkey Breast 4 Med Boston Lettuce Leaves 4 Scallions 4 Red Bell Pepper [cut into strips] Cilantro Mayonnaise Recipe calls for Cilanto Mayonnaise. Please refer to recipe index for recipe. Place 1 slice of turkey on a lettuce leaf spread with Cilantro Mayonnaise. Add 1 scallion and 1 pepper strip. Fold into a tight, cigarlike roll. Note: Cilantro Mayonnaise can be used as a dip instead of a spread. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Vanilla Ricotta Crème Recipe By : Serving Size : 1 Categories : Desserts South Beach - Phase One Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup Part-Skim Ricotta Cheese 1/4 tsp Vanilla Extract 1 pkg Sugar Substitute Mix together the ricotta, vanilla extract, and sugar substitute in a dessert bowl. Serve chilled. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Vegetable Quiche Cups To Go Recipe By : Serving Size : 6 Categories : South Beach - Phase One Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup Liquid Egg Substitute 1 pkg Frozen Chopped Spinach (10oz) 3/4 cup Shredded Reduced-Fat Cheese 1/4 cup Green Bell Peppers [diced] 1/4 cup Onions [diced] 3 drops Tabasco (optional) Cooking Spray 12 Foil Baking Cups Microwave the spinach for 2 1/2 minutes on high. Drain the excess liquid. Line a 12-cup muffin pan with foil baking cups. Spray the cups with cooking spray Combine the egg substitue, cheese, peppers, onions, and spinach in a bowl. Mix well. Divide evenly amongh the muffin cups. Bake at 350°F for 20 minutes, until a knife inserted in the center comes out clean. Note: Quiche cups can be frozen and reheated in the microwave. Any combination of appropriate vegetables and reduced-fat cheeses may be used. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Western Egg White Omelet Recipe By : Serving Size : 1 Categories : Eggs and Cheese South Beach - Phase One Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tbsp Green Bell Pepper [chopped] 1 tbsp Scallion [chopped] 1 tbsp Red Bell Pepper [chopped] 1/2 cup Liquid Egg Substitute 3 tbsp Reduced-Fat Cheese [shredded] Lightly coat a medium skillet with cooking spray. Saute the peppers and the scallions until they are tender-crisp. Pour the egg substitute over the vegetables. When partially set, spread the cheese over half of the egg substitute and fold the omelet in half over the filing. Continue cooking until cooked through. Serve immediately. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - -