* Exported from MasterCook * Apple Walnut Muffins Recipe By : Serving Size : 12 Categories : Breakfast South Beach - Phase Three Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1½ cup Whole Wheat or Whole Grain Pastry Flour 2 tsp Baking Powder 1 tsp Baking Soda 1 tsp Ground Cinnamon ¼ tsp Salt ¾ cup Buttermilk 3 tbsp Canola Oil 2 tbsp Packed Brown Sugar 2 tbsp Sugar Substitute 1 Egg [beaten] ½ med Apple [peeled and finely chopped] ½ cup Walnuts [chopped] Preheat the oven to 400°F. Coat a 12-cup nonstick muffin pan with cooking spray or line with paper baking cups. In a medium bowl, combine the flour, baking powder, baking soda, cinnamon, and salt. In a large bowl, combine the buttermilk, oil, brown sugar, sugar substitute, and egg. Strir in the flour mixture until just combined. Do not overmix. Stir in the apples and walnuts. Evenly divide the batter among the prepared muffin cups, filling them about two-thirds full. Bake for 12 minutes, or until a wooden pick inserted in the center of a muffin comes out clean. Cool on a rack for 5 minutes. Remove to the rack to cool completely. Notes: ------------- Chopped fresh apple, not the usual applesauce, flavors these moist muffins. If you really like cinnamon, you can add an extra ¼ to ½ teaspoon for added zip. Make these an occasional part of your Phase 3 breakfast plan. From: "The South Beach Diet Cookbook", by Arthur Agatston, M.D. - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Asparagus Omelts With Goat Cheese Recipe By : Serving Size : 4 Categories : Breakfast South Beach - Phase One Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup Liquid Egg Substitute 4 Eggs ¼ cup Fat-Free Milk 2 tbsp Scallions [chopped] 2 tbsp Fresh Thyme Leaves [chopped] 2 tbsp Parsley [chopped] ½ tsp Freshly Ground Black Pepper 1/8 tsp Salt ½ lb Asparagus [trimmed and cut into 1" pieces] ¼ cup Water 4 tbsp Reduced-Fat Goat Cheese [crumbled] Chives (for garnish) In a medium bowl, whisk together the egg substitute, eggs, and milk. Stir in the scallions, thyme, parsley, pepper, and salt. Place the asparagus and water in a large microwaveable bowl. Cover with vented plastic wrap and microwave on high power for 4 minutes, or until crisp-tender. Stop and stir after 2 minutes. Drain, pat dry, and add to the egg mixture. Heat a medium nonstick skillet coated with cooking spray over medium heat. Pour one-quarter of the egg mixture into the skillet, allowing it to cover the bottom of the pan. Cook for 2 to 3 minutes, or until the bottom just begins to set. Sprinkle with 1 tablesppon of the cheese. Add one-quarter of the asparagus pieces. Cook for 5 minutes, or until the eggs are almost set. Using a large spatula, fold the omelet in half. Cook for 3 minutes, or until the omelet is golden and the cheese is melted. Turn onto a plate and keep warm. Coat the skillet with cooking spray an drepeat the process with the remaining ingredients to make 3 more emelets. Garnish with the chives. Notes: ------------------------ The goat cheese gives these omelets a unique savory creaminess. From: The South Beach Diet Cookbook, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Breakfast Croque Monsieur Recipe By : Serving Size : 4 Categories : Breakfast South Beach - Phase Two Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 slices Light Whole Wheat Bread [crusts removed] ¼ cup Trans-Free Margarine [melted] 4 oz Reduced-Fat Mozzarella Cheese [thinly sliced] 6 oz Boiled Ham [thinly sliced] Brush 1 side of each slice of bread with the margarine. Place cheese slices on the side of the bread with the margarine. Add the ham and cover with the remaining bread, dry side up. Generously brush a large unheated skillet with margarine. Working in batches if necessary, add the sandwiches and cook over medium heat for 4 minutes, or until lightly browned on the bottom. Turn the sandwiches over and rebrush the skillet with margarine. Cover and cook for 4 minutes, or until the cheese is melted and the bread is browned. Serve immediately. Notes: ------------------------ Why not have this classic ham and cheese sandwich for breakfast? This is good for Phases 2 or 3. From: The South Beach Diet Cookbook, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Breakfast Popovers With Parmesan Recipe By : Serving Size : 8 Categories : Breakfast South Beach - Phase Two Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ½ cup Liquid Egg Substitute 1¼ cup Whole Grain Flour 1 cup Fat-Free Milk 2 tbsp Fat-Free Milk 1 tbsp Trans-Free Margarine [melted] 3 tbsp Parmesan Cheese [grated] Preheat the oven to 375°F. Coat 8 custard cups or popover-pan cups with cooking spray. Whisk the egg substitute in a medium bowl. Add the flour, milk, and margarine, and whisk until the ingredients are combined. Stir in the cheese. Evenly divide the batter among the prepared cups. Place the cups on a large baking sheet. Bake for 30 minutes, or until the popovers are puffed and golden. Remove the popovers from the cups and serve hot. Notes: ------------- Here's a popover that's sure to please. For variety, you can swap the Parmesan for other cheeses, such as freshly grated Romano or Asiago cheese. From: "The South Beach Diet Cookbook", by Arthur Agatston, M.D. - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Buckwheat Pancakes Recipe By : Serving Size : 12 Categories : Breakfast South Beach - Phase Two Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup Buckwheat Flour 1 cup Whole Wheat Flour 1 Egg [beaten] 1 tbsp Baking Powder 2 cup Water ½ cup Unsweetened Applesauce 1 tsp Vanilla Extract In a medium bowl, thoroughly combine the buckwheat flour, whole wheat flour, egg, and baking powder, mixing until evenly blended. Add the water, applesauce, and vanilla extract, and stir until only small lumps remain. Heat a large nonstick skillet coated with cooking spray over medium heat. Working in batches, pour the batter into the pan and cook for 2 to 3 minutes, or until the bottom is browned. Turn and cook for 1 to 2 minutes longer, or until golden brown. Remove to a plate and keep warm. Repeat to make a total fo 12 pancakes. Notes: ----------------------- Buckwheat sounds like a grain, but it is really a summer annual. It is often planted by beekeepers, because the flower is very high in nectar. The popularity of the buckwheat pancake has declines since the 1950s, but there's no reason not to try them today! From: The South Beach Diet Cookbook, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cottage Cheese Crêpes With Cherries Recipe By : Serving Size : 4 Categories : Breakfast South Beach - Phase Three Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- === Crêpes === 1/3 cup Kamut Flour 2 tbsp Whole Wheat or Whole Grain Pastry Flour 1/8 tsp Salt 1/3 cup Apple Juice ½ cup Water 1-2 tbsp Water 1 lg Egg [lightly beaten] 4 tsp Trans-Free Margarine === Filling === 1 cup Reduced-Fat Cottage Cheese, or Reduced-Fat Ricotta Cheese [room temp.] 2 cup Pitted Sweet Cherries ¼ cup Sugar-Free Maple Syrup TO MAKE THE CRÊPES: In a large bowl, combine the kamut flour, pastry flour, and salt. In a small bowl, whisk together the apple juice, ½ cup water, egg and 2 teaspoons of the margarine. Whisk into the flour mixture to make a smooth batter. Melt 1 teaspoon of the remaining margarine in an 8" nonstick skillet coated with cooking spray over medium heat. Pour 3 tablespoons of batter into the skillet and tilt the skillet to coat the bottom with a thin layer of the batter. (If the batter seems too thick, add 1 to 2 tablespoons of water.) Cook the first side for 1 minute, or until lightly browned. Turn and cook the second side for 30 to 60 seconds. Slide the crêpe onto a plate. Cover with foil to keep warm. Continue making crêpes in the same fashion, adding the last teaspoon of margarine to the pan after making the second crêpe. TO MAKE THE FILLING AND ASSEMBLE: Place a crêpe on a plate, attractive side down. Arrange ¼ cup of the cheese and ½ cup of the cherries in a line in the center of the crêpe and fold in quarters. Repeat with the remaining ingredients to make 4 crêpes. Drizzle with syrup. Notes: ------------------------ Kamut's appealing, nutty flavor lends itself quite nicely to these crêpes. From: The South Beach Diet Cookbook, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Grilled Canadian Bacon Recipe By : Serving Size : 4 Categories : Breakfast South Beach - Phase Two Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 lb Canadian Bacon [cut into ¼" slices] ¼ cup Sugar-Free Apricot Preserves ¼ tsp Mustard Powder Preheat the Broiler. Place the bacon on a broiler rack 3" from the heat and cook for 4 minutes. In a small bowl, combine the preserves and mustard. Turn the bacon and brush with the preserve mixture. Broil for 4 minutes longer, or until the bacon is well-done. Notes: ------------------------ Ten minutes is all it takes to make this crispy bacon. Feel free to use any sugar-free preserve you'd like. From: The South Beach Diet Cookbook, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hot Scrambled Tofu Recipe By : Serving Size : 4 Categories : Breakfast South Beach - Phase One Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 boxes Silken Tofu (10 oz each) 2 tbsp Extra-Virgin Olive Oil 4 Scallions, White Part Only [minced] ¼ tbsp Ground Turmeric Salt (to taste) Freshly Ground Black Pepper (to taste) Hot-Pepper Sauce (to taste) ½ cup Reduced-Fat Hot-Pepper Cheese [grated] ¼ tsp Paprika Cover a large baking shee with paper towels. Place the tofu on the towels in a single layer. Cover the tofu with paper towels and pat down until dry. Discard all of the paper towels. Crumble the tofu. Heat the oil in a large skillet over medium-high heat. Add the scallions and cook, stirring frequently, for 3 minutes, or until soft. Stir in the tofu and turmeric. Add the salt, pepper, and pepper sauce to taste. Cook for 2 minutes, or until the tofu is firm. Evenly divide among 4 serving plates. Sprinkle with the cheese and paprika. Notes: ------------------------ Between the hot-pepper sauce and the hot-pepper cheese, this meal is sure to warm you up. From: The South Beach Diet Cookbook, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Oat Smoothie Recipe By : Serving Size : 4 Categories : Breakfast South Beach - Phase Two Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2½ cup Strawberries [halved] 1 cup Fat-Free Plain Yogurt ½ tsp Sugar Substitute ¼ cup Nonfat Dry Milk ¼ cup Walnuts [chopped] 3 tbsp Oat Bran 2 tbsp Sugar-Free Pancake Syrup ½ cup Ice Cubes In a blender or food processor, combine the strawberries, yogurt, sugar substitute, dry milk, walnuts, oat bran, syrup, and ice cubes. Blend until smooth and frothy. Notes: ------------- If you're not a fan of strawberries, you can replace them with the berry of your choice in this quick and delicious breakfast shake. From: "The South Beach Diet Cookbook", by Arthur Agatston, M.D. - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Oatmeal Pancakes Recipe By : Serving Size : 12 Categories : Breakfast South Beach - Phase Two Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1¼ cup Rolled Oats 2 cup Fat-Free Milk 1 Egg ½ cup Whole Wheat Flour ¼ cup Toasted Wheat Germ 1 tbsp Baking Powder 2 tsp Sugar Substitute 2 tsp Canola Oil ½ tsp Salt IN a medium bowl, combine the oats and milk and allow to stand for 10 minutes. Stir in the egg, flour, wheat germ, baking powder, sugar substitute, oil and salt, mixing until evenly blended and only small lumps remain. Let the batter stand for 30 minutes in the refrigerator. Heat a large nonstick skillet coated with cooking spray over medium heat. Working in batches, pour the batter by ¼ cup into the pan and cook for 3 to 4 minutes, or until the top starts to bubble and the bottom is browned. Turn and cook for 1 to 2 minutes longer, or until golden brown. Remove to a plate and keep warm. Repeat to make a total of 12 pancakes. Notes: ----------------------- These tend to be somewhat dense pancakes. If you would ike to change the flavor, all you need to do is add cinnamon, nutmeg, cloves, or a teaspoon of your favorite extract flavoring. From: The South Beach Diet Cookbook, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pancakes With Peachy Compote Recipe By : Serving Size : 12 Categories : Breakfast South Beach - Phase Three Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- === Compote === 1 Peach [sliced] or 1 cup drained sliced canned peaches (not in syrup) ¼ cup Orange Juice 3 tbsp Sugar-Free Apricot Preserves 1 tsp Crystallized Ginger [finely chopped] ½ tsp Ground Cinnamon 2 cup Blackberries or Blueberries === Pancakes === 2 cup Whole Wheat or Whole Grain Pastry Flour 1 tsp Baking Soda ½ tsp Baking Powder ½ tsp Salt 1 Egg 1 Egg White 2 cup Buttermilk 1 tbsp Vanilla Extract 2 tbsp Canola Oil TO MAKE THE COMPOTE: In a small saucepan, combine the peaches, orange juice, preserves, ginger, and cinnamon. Cook, stirring occasionally, over medium heat for 5 minutes, or until the fruit is soft. Add the berries and cook for 2 minutes longer. Keep warm over very low heat. TO MAKE THE PANCAKES: In a large bowl, combine the flour, baking soda, baking powder, and salt. In a medium bowl, whisk together the egg and egg white until very foamy. Whisk in the buttermilk, vanilla extract, and oil. Stir into the flour mixture just until the batter is conbined and pourable. Heat a large nonstick skillet coated with cooking spray over medium heat. Pour 1/3 cup batter into the skillet to form a 4" pancake. Cook for 2 to 3 minutes, or until the bottom is browned. Turn and cook for 1 to 2 minutes longer, or until golden brown. Remove to a plate and keep warm. Repeat to make a total of 12 pancakes. Serve the pancakes with the warm compote. Notes: ----------------------- This delicious combination will fast become a breakfast favorite. From: The South Beach Diet Cookbook, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Quiche With Swiss And Fennel Recipe By : Serving Size : 6 Categories : Breakfast South Beach - Phase Two Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- === Crust === 1¼ cup Whole Wheat or Whole Grain Pastry Flour ¼ tsp Salt 2 tbsp Canola Oil 2 tbsp Trans-Free Margarine [cold and cut into pieces] 2-3 tbsp Ice Water === Filling === 1 cup Fennel Bulb [thinly sliced] 6 med Scallions [chopped] 4 Eggs 1 cup Fat-Free Evaporated Milk ½ cup Fat-Free Milk 1½ tsp Dijon Mustart ¼ tsp Ground Nutmeg ¼ tsp Freshly Ground Black Pepper ½ cup Reduced-Fat Swiss Cheese [shredded] (2oz) 1 tbsp Parmesan Cheese [grated] 1 pinch Paprika Fennel Frond (for garnish) TO MAKE THE CRUST Preheat the oven to 425°F. Coat a 9" pie plate with cooking spray. In a large bowl or food processor, combine the flour and salt. Blend with a pastry blender or process briefly to mix. Add the oil and margarine and stir or process until the mixture resembel fine meal. While stirring constantly or with the motor of the food processor running, add the water, 1 tablespoon at a time, and stir or process for 30 seconds, or until the dough barely comes together. Remove to a counter and pat the dough into a flattened disk. Place the dough between 2 sheets of waxed paper and roll out to an 11" circle. Remove the top sheet and invert the dough into the prepared pie plate. Remove the remaining sheet of waxed paper and fit the dough into the plate. Use a fork to poke holes in the bottom and sides of the dough. Line the dough with a piece of foil and top it with a layer of pie weights or dried rice or beans. Bake for 10 minutes. Remove the weights and foil and bake for 4 minutes longer, oruntil the dough is dry but has not begun to brown. TO MAKE THE FILLING: Heat a medium nonstick skillet coated with cooking spray over medium heat. Add the fennel bulb and cook for 5 minutes, or until soft. Add the scallions and cook for 2 minutes. In a medium bowl, whish together theeggs, evaporated milk, fat-free milk, mustard, nutmeg, and pepper. Sprinkle the fennel mixture over the bottom of the baked pie shell and top with teh Swiss. Pour in the egg mixture and sprinkle the top with the Parmesan and paprika. Bake for 30 minutes, or until a knife inserted in the center comes out clean. Cool on a rack for 10 minutes. Garnish with the fennel frond. Notes: ------------------------ The distinct personalities of fennel and Swiss are made for each other in this South Beach version of a French classic. Enjoy this dish for breakfast or brunch, or impress company by serving it as an hors d'oeuvre at your next get-together. From: The South Beach Diet Cookbook, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Quick Nut Bread Recipe By : Serving Size : 1 Categories : Breakfast South Beach - Phase Three Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup Sugar Substitute 1/3 cup Sugar 1/3 cup Canola Oil 1 Egg [beaten] 1½ cup Fat-Free Milk 1½ cup All-Purpose Flour 1 cup Whole Wheat Flour 1 tbsp Baking Powder ½ tsp Baking Soda 1 tsp Salt 1 cup Walnuts [finely chopped] Preheat the oven to 350°F. Coat a 9" X 5" laof pan with cooking spray. In a medium bowl, thoroughly combine the sugar substitute, sugar, oil, and egg. Stir in the milk. Add the all-purpose flour, whole wheat flour, baking powder, baking soda, and salt, and stir until smooth. Fold in the nuts. Place the mixture into the prepared pan. Bake for 1 hour, or until the loaf is brown on the top and firm to the touch in the center. Cool in the pan for 15 minutes, then remove from the pan and cool on a rack. For easiest slicing, refrigerate to cool further before slicing. Notes: ------------- This is called a quick bread because it is made without yeast. You can easily alter this recipe to include your favorite flavor with a couple of simple ingredient changes. This bread may be baked in virtually anything that you can put in your oven; just remember to fill the container only three-quarters full. If you don't, it will overlow when it expands, and you'll have a big mess to clean up! From: "The South Beach Diet Cookbook", by Arthur Agatston, M.D. - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sausage And Cheese Breakfast Cups Recipe By : Serving Size : 6 Categories : Breakfast South Beach - Phase One Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 oz Turkey Sausage, or Crumbled Turkey Bacon ½ Green Bell Pepper [chopped] ¼ Onion [chopped] 5 lg Eggs 1 can Sliced Mushrooms [drained] (12 oz) ½ cup Reduced-Fat Cheddar Cheese [shredded] (2 oz) Preheat the oven to 350°F. Coat a 6-cup nonstick muffin pan with cooking spray or line up with paper baking cups. In a medium nonstick skillet over medium-high heat, cook the sausage, pepper, and onion for 5 minutes, or until the sausage is no longer pink. Spoon the mixture into a bowl and cool slightly. Stir in the eggs and mushrooms. Evenly divide the mixture among the prepared muffin cups. Sprinkin with the cheese. Bake for 20 minutes, or until the egg is set. Notes: ------------------------ These egg "muffins" make a hearty breakfast that can be eaten on teh run. Make them ahead and warm them in the microwave for a fast and slimming breakfast treat. From: The South Beach Diet Cookbook, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Smoked Ham "Soufflé" Recipe By : Serving Size : 4 Categories : Breakfast South Beach - Phase Two Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Eggs 4 Egg Whites 1½ cup Fat-Free Milk 1½ cup Reduced-Fat Extra-Sharp Cheddar Cheese [shredded] (6oz) 4 slices Light Whole Wheat Bread [cubed] 1 can Sliced Mushrooms [drained] (4oz) 1 cup Broccoli Florets, or 2 spears asparagus [trimmed and chopped] 4 oz Lean Smoked Ham [chopped] ½ tsp Dried Italian Seasoning Preheat the oven to 350°F. Coat a 2-quart baking dish with cooking spray. In a large bowl, beat the eggs and egg whites until frothy. Stir in the milk, cheese, bread, mushrooms, broccoli or asparagus, ham and Italian seasoning. Pour into the prepared baking dish. Bake for 45 minutes, or until golden and a knife inserted in the center comes out clean. Notes: ------------------------ This mock soufflé is healthier than many other breakfast foods and easier to make, too. You can assemble it in the morning and bake it later when you're ready. From: The South Beach Diet Cookbook, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Soy-ous Apricot Muffins Recipe By : Serving Size : 12 Categories : Breakfast South Beach - Phase Three Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cup Whole Wheat or Whole Grain Pastry Flour ¼ cup Sugar Substitute ¼ cup Sugar 1/3 cup Soy Flour 1 tbsp Baking Powder 1 tsp Ground Cinnamon ½ tsp Ground Nutmeg 1 pinch Salt 1 Egg [beaten] ¾ cup Soy Milk ¾ cup Unsweetened Applesauce 3 tbsp Canola Oil 1/3 cup Dried Apricots [chopped] Preheat the oven to 400°F. Coat a 12-cup nonstick muffin pan with cooking spray or line with paper baking cups. In a large bowl, thoroughly combine the pastry flour, sugar substitute, sugar, soy flour, baking power, cinnamon, nutmeg, and salt. Hollw out the center of the dry mixture, and add the egg, soy milk, applesauce, oil, and apricots, stirring until moistened. Pour the batter into the prepared muffin cups. Bake for 14 minutes, or until a wooden pick inserted into the center of a muffin comes out clean. Allow to cool in the pan for about 10 minutes, then place on a rack to cool completely. Notes: ------------- Rather than munching a sugar-full bakery muffin when the urge strikes, enjoy these healthy alternatives as an occasional breakfast on Phase 3. The soy in these muffins provides you with the phytochemicals, protien, and dietary fiber and has been proven to reduce "bad" cholesterol. From: "The South Beach Diet Cookbook", by Arthur Agatston, M.D. - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Turkey Patties With Fennel Recipe By : Serving Size : 8 Categories : Breakfast South Beach - Phase One Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 lb 99% Fat-Free Ground Turkey Breast ¼ Onion [grated] 1 Egg [beaten] 2 tbsp Pecans [finely chopped] ¼ tsp Fennel Seeds [finely crushed] In a bowl, combine the turkey, onion, egg, pecans, and fennel. Shape the turkey mixture into 8 patties. Heat a large nonstick skillet coated with cooking spray over medium heat for 1 minute. Working in batches if necessary, add the patties and cook for 5 minutes on each side, or until a thermometer inserted in the center of a patty registers 165°F and the meat is no longer pink. Notes: ------------------------ Fennel seds lend zip to these tasty sausage patties. If you like, you can substitute 2 tablespoons whole wheat bread crumbs for the chopped nuts to make this a Phase 2 recipe. From: The South Beach Diet Cookbook, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Vegetable Frittata With Parmesan Recipe By : Serving Size : 4 Categories : Breakfast South Beach - Phase One Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tbsp Trans-Free Margarine 1 Onion [chopped] 2 Zucchini [thinly sliced] 4 lg Mushrooms [chopped] ½ lg Red Bell Pepper [chopped] ½ tsp Salt ¼ tsp Dried Thyme [crushed] ¼ tsp Freshly Ground Black Pepper 4 lg Eggs (at room temperature) 1 cup Liquid Egg Substitute 1½ tbsp Parmesan Cheese [grated] (optional) Place the broiler rack in the lowest position (6 to 7" from the heat source) and preheat the broiler. Melt 1 tablespoon of the margarine in a large oven-safe nonstick skillet over medium heat. Add the onion, zucchini, mushrooms, bell pepper, ¼ teaspoon of the salt, the thyme, and 1/8 teaspoon of the pepper. Cook, stirring occasionally, for 8 minutes, or until the vegetables are tender and no juices remain in the pan. In a large bowl, combine the eggs, egg substitute, the remaining ¼ teaspoon salt, the remaining 1/8 teaspoon pepper, and the cheese, if using. Melt the remaining 1 tablespoon margarine in the skillet with the vegetables over very low heat. Pour in the egg mixture. Cook, uncovered and without stirring, for 15 minutes, or until only the top remins runny. Place the skillet under the broiler and cook for 2 minutes, or until the eggs are just set. Slide the frittata onto a large serving plate to serve. Notes: ------------------------ This hearty frittata is chock-full of healthy veggies, making for a very satisfying Phase 1 breakfast. From: The South Beach Diet Cookbook, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Whole Wheat Loaf Recipe By : Serving Size : 16 Categories : Breakfast South Beach - Phase Two Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1½ cup Water (at room temperature) 2½ tbsp Extra-Virgin Olive Oil 2 tbsp Sugar Substitute 3 - 3½ cup Whole Wheat Bread Flour 2 tbsp Gluten Flour ½ tsp Salt 1½ tsp Quick Rise Yeast. In a large mixing bowl, using an electric mixer, combine the water, oil, sugar substitute, whole wheat bread flour, gluten flour, walnuts, salt, and yeast to form a rough dough. Let the dough stand for 15 to 20 minutes. Place the dough on a lightly floured board and knead for about 10 minutes, until the dough is smooth and elastic. Place the dough in an oiled bowl and cover it with a damp cloth. Let the dough rise in a warm spot for about an hour, until it as doubled. Preheat the oven to 350°F. Turn the dough onto a board and shape it into an oblong loaf. Coat an 8½" X 4½" bread pan with cooking spray. Place the dough in the pan. Bake the bread for 40 to 50 minutes. Remove the bread from the oven and turn the bread out onto a cooling rack. Notes: ------------- If you have had a difficult time finding a bread at your local grocery store that fits your new diet, perhaps you might want to consider this simple whole wheat bread. It's very easy to make, and the results are just delicious. From: "The South Beach Diet Cookbook", by Arthur Agatston, M.D. - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Wholesome Oat Muffins Recipe By : Serving Size : 12 Categories : Breakfast South Beach - Phase Two Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ¾ cup Oats 2 tbsp Oats 1 cup Buttermilk 1¼ cup White Whole Weat Flour, or Whole Grain Flour 1½ tsp Baking Powder ½ tsp Baking Soda ¼ tsp Ground Cinnamon ¼ tsp Salt 2/3 cup Walnuts [chopped] 1/3 cup Canola Oil 1 Egg [beaten] 1/3 cup Brown Sugar Substitute 1 tsp Vanilla Preheat the oven to 425° F. Coat a 12-cup nonstick muffin pan with cooking spray or line with paper cups. In a small bowl, combine ¾ cup of the oats and the buttermilk. Let soak for 30 minutes. In a medium bowl, combine the flour, baking powder, baking soda, cinnamon, salt, and walnuts. In a large bowl, stir together the oil, egg, brown sugar substitute, and vanilla until well blended. Stir in the oat mixture. Stir in the flour mixture until just combined. Do no overmix. Divide the batter evenly among the prepared muffin cups, filling them about two-thirds full. Sprinkle the remaining 2 tablespoons of oats over the muffins. Bake for 11 to 15 minutes, or until a wooden pick inserted in the center of a muffin comes out clean. Cool on a rack for 5 minutes. Remove to the rack to cool completely. Notes: ------------- These healthy muffins are so delicious you'll want to enjoy them for breakfast every day. Make a double batch and freeze half for later. From: "The South Beach Diet Cookbook", by Arthur Agatston, M.D. - - - - - - - - - - - - - - - - - -