* Exported from MasterCook * Apricot-Glazed Cornish Hens Recipe By : Serving Size : 4 Categories : Poultry South Beach - Phase Three Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup Smuckers Light Sugar-Free Apricot Preserves 1/3 cup Fresh Orange Juice ¼ cup I Can't Believe It's Not Butter! Spray 4 Cornish Hens [thawed] 1 pinch Salt 1 pinch Freshly Ground Black Pepper Combine the preserves, orange juice, and butter to make the glaze. Rinse the hens and pat dry. Rub the cavities with salt and pepper. Place the hens, breast sides up, on a rack in a roasting pan, ensuring that they do not touch. Pour on the glaze. Roast for 1 hour at 350°F, basting every 10 minutes or until the hens are very tender. Test for doneness by pricking the skin of the thigh; the juice should run clear. Remove the hens from the oven and let stand for 10 minutes before serving. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Arugula And Watercress Salad Recipe By : Serving Size : 4 Categories : Salads South Beach - Phase Three Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- === Strawberry Preserves === 5 oz Strawberries [stemmed and sliced] 1 tbsp Balsamic Vinegar 1½ tbsp Water ½ tbsp Freshly Ground Black Pepper === Vinaigrette === 1¼ tbsp Fresh Lemon Juice 1¼ tbsp White Wine Vinegar ½ cup Extra-Virgin Olive Oil 1¼ tbsp Freshly Ground Black Pepper === Salad === 4 oz Arugula Leaves 4 oz Watercress Leaves 16 Strawberries [stemmed and halved] 1 pinch Freshly Ground Black Pepper TO MAKE THE STRAWBERRY PRESERVES In a saucepan over medium heat, mix the strawberries, vinegar, water, and black pepper. Bring it to a boil and continue cooking at a low boil for 25 minutes, until slightly thickened, stirring occasionally. When cool, pour into a bowl, cover and refrigerate. TO MAKE THE VINAIGRETTE In a medium bowl, mix together the lemon juice, and vinegar. Whisk in the oil and pepper to blend thoroughly; cover and reserve. Whisk before serving. TO SERVE: In a large bowl, combine the arugula and watercress with teh vinaigrette, reserving 4 tablespoons. Divide the mixture among 4 plates. Dip the cut sides of 4 strawberry halves in teh pepper. Arrange them around the greens with 4 more stawberry halves. Dot each plate with 1 tablespoon of the reserved vinaigrette and 2 tablespoons of the preserves. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Asian Pear Salad Recipe By : Serving Size : 4 Categories : Salads South Beach - Phase Three Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Asian Pears [peeled, cored, and chopped] 1 Shallot [minced] 2½ tsp Fresh Ginger [diced] 2 cup Water 1 Vanilla Bean Stick [scored in half] 3 tbsp Sherry Vinegar 2 tbsp Mirin (sweet sake) ¼ cup Soybean Oil Salt Freshly Ground Black Pepper ½ lb Baby Greens 1 Carrot [shredded] (optional) In a 1-quart saucepan, cook the pears with the shallot, ginger, and water over medium heat until soft. Strain and set aside to cool. Once at room temperature, puree and strain through a sieve. Remove the seeds from teh vanilla bean and mix them into the puree. Discard the pods. Add the sherry vinegar and mirin and process in a blender or food processor. Slowly add the oil to emulsify. Season with the salt and pepper. Dice the remaining pear for garnish. To serve, toss the baby greens well with the pear mixture. Divide amond 4 serving plates and garnish with the shredded carrot (if using) and diced pear. ============ Notes ============ This salad is served at China Grill accompanying their famous BBQ Lamb Ribs. Its delicious combinaton of ingredients makes it an innovative salad in tune with the South Beach Diet. 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 - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Beef, Pepper, and Mushroom Kabobs Recipe By : Serving Size : 4 Categories : Meat South Beach - Phase Three Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tbsp Fresh Lemon Juice 1 tbsp Extra-Virgin Olive Oil 1 tbsp Water 2 tsp Dijon Mustard ½ tsp Fresh Oregano [chopped] ¼ tsp Freshly Ground Black Pepper 1 lb Boneless Top Sirloin Steak [cut into 1" squares] 1 lg Red Bell Pepper [cut into 1" squares] 12 lg Mushrooms 2 cup Cooked Brown Rice ¼ cup Pine Nuts [toasted] In a large bowl, whisk together the lemon juice, oil, water, mustard, oregano, and black pepper. Add the steak, bell pepper, and mushrooms, tossing to coat. Alternately thread the steak, bell pepper, and mushrooms on each of 4 metal skewers. Set aside. Prepare teh rise accoring to package directions. Kepp warm. Meanwhile, pleace the kabobs on a grill over medium coals. Grill uncovered, turning occasionally for 8 - 11 minutes or until a meat thermometer measures 145°F (for medium-rare). Mix the toasted pine nuts into the rice. Serve the kabobs over the rice mixture, allowing ½ cup of rice per serving. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chocolate Sponge Cake Recipe By : Serving Size : 10 Categories : Desserts South Beach - Phase Three Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 7 Egg Whites 1/8 tsp Cream Of Tartar ¾ cup Sugar 3 Egg Yolks 1 tsp Vanilla Extract 1 cup Cake Flour [sifted] 3 tbsp Butter [melted and cooled to lukewarm) 1½ oz Semisweet Chocolate 2 tbsp Vegetable Shortening Preheat the oven to 350°F. In a large bowl, beat the egg whites with the cream of tartar until foamy. Beat in teh sugar, 1 tablespoon at a time, until the meringue forms stiff, but not dry peaks. In another large bowl, stir together the egg yoks and vanilla. Fold in one-third of the meringue. Fold in the remaining meringue until no streaks of white remain. Sprinkle the cake flour over the top of the mixture and fold in. Very gently fold in the melted butter - do not overfold. Spoon the batter into a 10" tube pan, spreading evenly. Bake for 40 - 45 minutes or until a wooden pick inserted near the center comes out clean. Invert the cake onto a large funnel or bottle. Let the cake hang until ti is completely cooled, a minimum of 90 minutes. Run a knife around the inner and outer edges of the cake, turn out onto a rack, and cool completely with the crusty portion up. Melt the chocolate together with the vegetable shortening in the top of a double boiler over hot, but not boiling water, stirring occasionally, until smooth. Cool slightly. Spoon the melted chocolate evenly over the top of the cake, letting the excess run down the sides. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chocolate-Dipped Apricots Recipe By : Serving Size : 8 Categories : Desserts South Beach - Phase Three Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 oz Bittersweet Chocolate 24 Dried Apricots 1 tbsp Pistachios [chopped] Microwave the chocolate in a microwaveable bowl on hight for 2 minutes, stirring after 1 minute. Stir until completely melted. Dip the apricots halfway into the chocolate. Let the excess chocolate drip off. Place the apricots onto waxed paper. Sprinkle the pistachios over the chocolate-covered portions of the apricots. PLace in the refrigerator until the chocolate is set. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chocolate-Stuffed Steamed Pears Recipe By : Serving Size : 2 Categories : Desserts South Beach - Phase Three Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Bartlett Pears [washed] 10 Semisweet Chocolate Chips Slice the top off of each pear, slightly above the widest part. Using a melon ball scoop, or a small spoon, remove the cores from the bottom halves of the pears. Fill the hollowed pear bottoms with 5 chocolate chips each. Place the pear tops back on the bottoms. Stand each pear upright in an ovenproof custard cup. Setthe cups in a medium saucepan and add 1" of water to thepan. Bring the water to a simmer over medium heat. Cover the pan and steam the pears for about 20 minutes, until translucent. Serve hot. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cinnamon Surprise Recipe By : Serving Size : 1 Categories : Breakfast South Beach - Phase Three Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ¼ cup Low-Fat Cottage Cheese 1 slice Multigrain Bread 1 dash Cinnamon Spread the cottage cheese onto the slice of bread. Sprinkle with the cinnamon and broil until bubbly, 2 - 3 minutes. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Couscous Salad with Spicy Yogurt Dressing Recipe By : Serving Size : 4 Categories : Salads South Beach - Phase Three Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- === Couscous === 1 tbsp Extra-Virgin Olive Oil 1 sm Onion [finely chopped] 1 sm Rib Celery [finely chopped] 1 cup Couscous 1½ cup Water === Spicy Yogurt Dressing === 3 tbsp Fresh Lemon Juice 3 tbsp Fat-Free Plain Yogurt 1 tbsp Extra-Virgin Olive Oil 2 tsp Fresh Gingerroot [minced] 1 clove Garlic [crushed] 1 tsp Ground Cumin 1 tsp Ground Coriander 1 pinch Freshly Ground Black Pepper === Salad === ½ cup Dried Currants or Raisins ½ cup Canned Chickpeas [drained and rinsed] ½ cup Red Bell Pepper [chopped] ½ cup Green Bell Pepper [chopped] ½ cup Fresh Cilantro or Parsley [chopped] ½ cup Scallions [sliced] 1 each Lemon [cut into wedges] (optional) To make the couscous: Heat the oil in a 2-quart saucepan over medium heat. Add the onion and celery and cook for 2 - 3 minutes, stirring occasionally, until the vegetables are softened. Stir in the couscous, coating with oil. Cook and stir for 1 minute until lightly tasted. Add the water and bring to a boil, stirring gently. Remove from the heat. Let stand, covered, for 30 minutes until cool and the liquid is absorbed. uncovering occasionally to fluff with a fork. To make the spicy yogurt dressing: In a large bowl, mix together the lemon juice, yogurt, oil, gingerroot, garlic, cumin, coriander, and pepper. Whisk before serving. To make the salad: Transfer the couscous to a large serving bowl. Spoon the currants, chickpeas, bell peppers, cilantro or parsley, and scallions into separate mounds around the couscous. Add the dressing. Toss all the ingredients together at the table. Garnish with the lemon wedges, if using. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Creamed Spinach Recipe By : Serving Size : 6 Categories : South Beach - Phase Three Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pkg Frozen Spinach [thawed] (10oz each) 2 sm Shallots [minced] 1 clove Garlic [minced] 1/3 cup Fat-Free Sour Cream ½ tsp Salt ½ tsp Freshly Ground Black Pepper In a skillet, heat the spinach over medium-high heat for about 5 minutes or until the liquid evaporates. Add the shallots and garlic. Cook until tender. Reduce the heat to low. Add the sour cream, salt and pepper, stirring until the sour cream melts. Do not simmer. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Endive And Pecan Salad Recipe By : Serving Size : 6 Categories : Salads South Beach - Phase Three Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cup Boston Lettuce [loosely packed] 1 each Onion [sliced] 3 cup Curly Endive [loosely packed] ¼ tsp Freshly Ground Black Pepper ¾ cup Pecans [coarsely chopped & toasted] ¼ cup Red Wine Wine Vinegar ¼ tsp Salt Combine the lettuce, onion, endive, and pepper in a large bowl. Set aside. Add the pecans, vinegar, and salt to a skillet and cook over low heat until thoroughly heated. Pour over the lettuce and toss gently. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fresh Mozzarella-Tomato Salad Recipe By : Serving Size : 4 Categories : Salads South Beach - Phase Three Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 med Tomatoes [sliced] 4 oz Fresh Mozzarella Cheese [sliced] ¼ cup Fresh Basil Leaves 1 Basil Rosette 2 tbsp Extra-Virgin Olive Oil 2 tbsp Balsamic Vinegar 1 tbsp Freshly Ground Black Pepper Arrange the tomato, mozzarella and basil in a rotating pattern on a large serving plate. Combine the oil and vinegar and drizzle over the salad. Sprinkle with the pepper. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Ginger Pears Recipe By : Serving Size : 8 Categories : Desserts South Beach - Phase Three Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 med Pears [peeled, halved and cored] ¼ cup Fresh Orange Juice ½ cup Gingersnaps [finely crushed] 2 tbsp Walnuts [chopped] 2 tbsp Margarine or Butter Preheat the oven to 350°F. Place the pear halves, cut side up, in a 12" x 7½" x 2" baking dish. Drizzle the orange juice over the pears. In a small bowl, combine the gingersnaps, walnuts, and the margarine or butter. Sprinkle over the pears. Bake for 20-25 minutes or until the fruit is tender. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Grilled Rosemary Steak Recipe By : Serving Size : 4 Categories : Meat South Beach - Phase Three Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Boneless Beef Loins or New York Strip Steaks 2 tbsp Fresh Rosemary Leaves [minced] 2 cloves Garlic [minced] 1 tbsp Extra-Virgin Olive Oil 1 tsp Lemon Peel [grated] 1 tsp Freshly Ground Black Pepper Fresh Rosemary Springs (optional) Score the steaks in a diamond pattern on both sides. Mix the fresh rosemary, garlic, oil, lemon peel and black pepper in a small bowl. Rub the mixture onto the surface of the steaks. Cover and refrigerate for 1 hour. Grill the steaks until a thermometer inserted in the center registers 145°F (for medium-rare). Cut the stekas diagonally into ½" thick slices. Garnish with the rosemary springs, if using. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Herb Roasted Potatoes Recipe By : Serving Size : 4 Categories : South Beach - Phase Three Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1½ lb Small Red Potatoes 2 tbsp Extra-Virgin Olive Oil ¾ tsp Dried Rosemary [crumbled] ¾ tsp Mustard Powder ½ tsp Dried Sage ½ tsp Dried Thyme ¼ tsp Freshly Ground Black Pepper Preheat the oven to 450°F or prepare the grill for direct heat. With a vegetable peeler, remove a thin strip of skin from around the center of each potato. In a large bowl, combine the oil, rosemary, mustard, sage, thyme, and pepper. Add the potatoes, and toss to combine. Cut 4 (12"-long) pieces of foil. Divide the potatoe mixture evenly among the goil pices. Tighly wrap the potatoes in the foil. Place the packets in the oven or on the grill. Cook, turning packets once, for 30 - 45 minutes in the oven or for 25-30 minutes on the grill, until the potatoes are tender. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Individual Lime Cheesecakes Recipe By : Serving Size : 12 Categories : Desserts South Beach - Phase Three Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 Vanilla Wafers ¾ cup Fat-Free Cottage Cheese 1 pkg Neufchâtel Cheese [softened] (8oz) ¼ cup Sugar 2 tbsp Sugar 2 Eggs 1 tbsp Lime Rind [grated] 1 tbsp Fresh Lime Juice 1 tsp Vanilla Extract ¼ cup Low-Fat Vanilla Yogurt 2 med Kiwifruit [peeled, sliced and halved] Line 12 muffin pans with paper baking liners. Place 1 vanilla wafer in the bottom of each liner. Process the cottage cheese in a blender or food processor until smooth. Combine the cottage cheese with the Neufchâtel in a medium bowl and beat at medium speed until cream. Gradually add the sugar and mix well. Add the eggs, lime rind, lime juice, and vanilla. Beat until smooth. Spoon the cheese mixture evenly over the vanilla wafers. Bake at 350°F for 20 minutes or until the cheesecakes are almost set. (Do not overbake). Let the cheesecakes cool completely on a wire rack. Remove from the pans and chill thoroughly. Spread the vanilla yogurt evenly over the cheesecakes, and top each one with 3 kiwifruit slices. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lemony Fish In Foil Recipe By : Serving Size : 2 Categories : Fish South Beach - Phase Three Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 lg Fish Fillets ¼ cup Carrots [diced] ¼ cup Celery [diced] ¼ cup Green Onion [chopped] 2 tbsp Fresh Parsley [chopped] 2 Lemons [thinly sliced] Heat the oven to 350°F. Cut four 2-foot lengths of foil and fold each in half to make a 1-foot square. Place 1 fish filet slightly below the middle of each square of foil. Sprinkle ¼ of the carrots, celery, green onion, and parsley on each fillet. Top with lemon slices. Fold the foil over the fish and crimp the edges together slightly. Place the foil-wrapped fillets on a baking sheet and bake for 15-20 minutes, or until the fish flakes easily. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lime Baked Fish Recipe By : Serving Size : 2 Categories : Fish South Beach - Phase Three Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ½ lb Fresh Fish Fillets ¼ cup Fresh Lime Juice 1 tsp Tarragon Leaves ¼ cup Green Onion Tops [chopped] Arrange the fish fillets in a baking dish. Sprinkle with the lime juice, tarragon, and onion tops. Bake, covered at 325°F for 15-20 minutes or until the fish flakes easily. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Macaluso's-Style Grilled Veal With Broccoli Rabe Recipe By : Serving Size : 2 Categories : Meat South Beach - Phase Three Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- === Grilled Veal === 1 tsp Fresh Basil [chopped] 2 cloves Garlic [finely chopped] ¼ tsp Paprika Salt Freshly Ground Black Pepper 3 tbsp Extra-Virgin Olive Oil 2 Veal Fillets [thinly pounded] (4 to 6 oz each) === Broccoli Rabe === 3 cup Broccoli Rabe [cleaned] ¼ cup Extra-Virgin Olive Oil ¼ tsp Freshly Ground Black Pepper ¼ tsp Salt 4 cloves Garlic [peeled] 1 pinch Crushed Red Pepper TO MAKE THE GRILLED VEAL Mix the basil, garlic, paprika, salt and pepper with the olive oil. Place the veal in the mixture and hand stir. Place the veal on a grill and pour the remaining marinade on top. Grill over medium-high heat until done (approximately 3 minutes per side). TO MAKE THE BROCCOLI RABE Rinse the broccoli rabe in cold water and drain completely. pour the oil, pepper, salt, garlic, and red pepper into a stock pot. Warm the oil over medium heat. Place the broccoli rabe in the pot, cover and cook for 4 - 7 minutes or until tender. Place the cooked broccoli rabe on a plate and serve with the grilled veal on top. ============ Notes ============ Broccoli Rabe is a healty vegetable in the turnip family. From: The South Beach Diet, by Arthur Agatston, MD Originally from the menu of "Macaluso's, 1747 Alton Road, Miami Beach. Michael D'Andrea, Executive Chef/Owner. - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mediterranean Salad Recipe By : Serving Size : 4 Categories : Salads South Beach - Phase Three Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pkg Prewashed Romain Lettuce [torn into bite sized pieces] ½ cup Black Olives [sliced] ¼ cup Feta Cheese [crumbled] ½ cup Balsamic Vinaigrette or Low-Sugar Prepared Dressing Combine the lettuce and the black olives in a large bowl. Toss well. Divide the lettuce mixture onto 4 plates, sprinkle with the feta cheese, and drizzle with teh vinaigrette. ============ Notes ============ The recipe for the Balsamic Vinaigrette can be found in Phase One of the recipes, or on page 148 in the book. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Moroccan Grilled Chicken Recipe By : Serving Size : 4 Categories : Poultry South Beach - Phase Three Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ¼ cup Extra-Virgin Olive Oil 1 tsp Dried Oregano ½ tsp Ground Allspice ½ tsp Ground Cumin ½ tsp Ground Cloves 3 cloves Garlic [minced] 4 Chicken Breast Halves (boneless, skinless) 1 box Near East Couscous (5.8 oz) === Red Pimiento Sauce === ½ cup Canned Pimientos [drained] 2 tbsp Lemon Juice To make the chicken: Combine the oil, oregano, allspice, cumin, cloves, and garlic in a large bowl. Add the chicken breasts and cover with the olive oil mixture. Cook on a preheated grill over medium heat for about 30 minutes or until the juices run clear when the chicken is pierced. Remove from the drill and keep warm. Meanwhile, prepare the couscous according to package directions. When the couscous is ready, divide it among 4 plates. Thinly slice each chicken breast and fan over the couscous on each plate. Drizzle 2 tablespoons of the sauce over each chicken breast. To prepare the Red Pimento Sauce: Comine the pimientos and lemon jice in a food processor. Process for 30 - 40 seconds or until the sauce is smooth. Transfer to a covered contained. Serve at room temperature. Makes 8 tablespoons. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Poached Pears Recipe By : Serving Size : 4 Categories : Desserts South Beach - Phase Three Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pkg Sugar-Free Raspberry or Strawberry Gelatin (4-serving size) 2 cup Boiling Water 4 sm Pears [cored and peeled] In a saucepan large enough to hold all the pears, dissolve the gelatin in the boiling water. Add the pears and simmer gently, covered, for 8 - 10 minutes. Turn them a few times so they will take on a uniform blush. Test with a cake tester or toothpick. When the pears offer no resistance when pierced, remove them with a slotted spoon. Do not overcook. Regrigerate when cool. Pour the remaining gelatin into 4 small custard cups and chill until set. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Roast Beef Wrap Recipe By : Serving Size : 4 Categories : Meat South Beach - Phase Three Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ¼ cup Reduced-Fat Cream Cheese 4 Flour Tortillas (9" = 10") ½ Red Onion [sliced] 4 each Spinach Leaves [washed] 8 oz Sliced Roast Beef For each wrap, spread a small amount of the cream cheese over the surface of a tortilla. Layer the onion, spinach, and roast beef on top. Fold opposite sides of the tortilla toward the center and about 1½" and roll up from the bottom. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Roast Chicken with Sweet Garlic, Melted Onions & Sour Orange Recipe By : Serving Size : 6 Categories : Poultry South Beach - Phase Three Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 lb Chicken ½ cup Whole Garlic Cloves [peeled] 1 cup Extra-Virgin Olive Oil 3 tbsp Extra-Virgin Olive Oil 1 bunch Flat-Leaf Parsley Zest Of 1 Orange Zest Of 1 Lime 1 lb Yuca [peeled] 2 each Spanish Onions [thinly sliced] 16 oz Sour Orange Juice 1 cup Rich Chicken Stock Cut the chicken in half and debone. Place the garlic in ¼ cup of the oil and sauté until tender. When the garlic is cool, puree half of it with the parsley, orange zest, lime zest and the remaining ¾ cup of oil. Rub the garlic mixture onto the chicken and marinate for 1 day in the refrigerator. Cook the yuca in salted water until tender, and drain. Slowly cook the onions with a little water until soft. Reserve. Simmer the sour orange juice over low heat until syrupy. Add the chicken stock and cook until lightly thickened. REserve. Bake the chicken at 350°F for 45 minutes, until cooked through and the juices run clear when pierced with a fork. Sauté the yuca in the remaining 3 tablespoons of olive oil until crispy. Add the onions and the reserved garlic confit. Drain the yuca mixture well and place on a plate with the chicken. Cover with the orange mixture. ============ Notes ============ Yuca is a root vegetable readily available in South Florida owing mainly to our South American and Caribbean influences. Use the drained oil sparingly for flavoring while maintaing or losing weight. Remember, sauté, don't fry! Sour orange juice comes from Caribbean sour oranges known as naranjas. If unavailable, mix ½ cup lemon joice with 1½ cups orange juice. From: The South Beach Diet, by Arthur Agatston, MD Original recipe from the menu of Rumi Supper Club, 330 Lincoln Road, Miami Beach. Scott Fredel and J.D. Harris, Executive Chefs - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Savory Shrimp Over Wild Rice Recipe By : Serving Size : 4 Categories : Fish South Beach - Phase Three Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pkg Wild Rice (6oz) 1 lb Shrimp [peeled and deveined] 2 tsp Paprika ½ tsp White Pepper ½ tsp Salt ½ clove Garlic [minced] 1 tbsp Extra-Virgin Olive Oil 1 cup Cherry Tomatoes [halved] Fresh Parsley [chopped] (optional) Prepare the wild rice according to the package directions. In a large bowl, combine the shrimp, paprika, pepper, salt, and garlic. Mix well and set aside. Heat the oil in a skillet until hot. Add the shrimp and cook on medium heat for 30 seconds. Stir the shrimp and cook for an additional 45 seconds or until opaque, stirring constantly. Remove from the heat and serve over ¼ of the wild rice. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Snapper Provençal Recipe By : Serving Size : 4 Categories : Fish South Beach - Phase Three Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ¼ cup Extra-Virgin Olive Oil 1½ lb Fresh Red Snapper Fillets 1/3 cup Kalamata Olives 2½ tbsp Capers 1 cup Canned Tomatoes 3 tbsp Shallots [chopped] ½ tbsp Fresh Rosemary Leaves ½ tbsp Garlic [minced] 1/3 cup White Wine Preheat the oven to 450°F. Preheat a large sauté pan on high heat for 2 - 3 minutes. Pour the oil inot the pan, swirling to coat. Add the snapper to the pan and lower the heat to medium-high. Sauté the snapper for 6 - 10 minutes, turning once halfway through the cooking time. Remove thesnapper from the pan when it flakes easily. Gently slide the fillets onto a baking sheet. Place in the oven to keep warm. Combine the olives, capers, tomatoes, and shallots in the pan. Stir in the rosemary and garlic, add the wine, and sauté for 5 minutes. Remove the fillets form the oven, place on a serving platter and pour the vegetable mixture over the top. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Strawberries In Balsamic Vinegar Recipe By : Serving Size : 4 Categories : Desserts South Beach - Phase Three Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pints Strawberries [stemmed and halved] 2 packets Sugar Substitute 3 tbsp Balsamic Vinegar Freshly Ground Black Pepper Mint Sprigs (optional) In a medium bowl, toss the strawberries, sugar substitute, and balsamic vinegar. Let stand at room temperature until ready to serve. To serve, spoon into 4 dessert bowls. Grind a little black pepper over the tops. Garnish with mint sprigs, if using. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tandoori Cornish Hens Recipe By : Serving Size : 6 Categories : Poultry South Beach - Phase Three Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Cornish Hens (approx. 1lb each) 1½ tsp Chili Powder ½ tsp Salt (optional) 1 pinch Freshly Ground Black Pepper 3 tbsp Fresh Lime Juice 1 cup Fat-Free Plain Yogurt 3 cloves Garlic [chopped] 1 inch Fresh Ginger [coarsely chopped] 1 sm Onion [coarsely chopped] 1 tsp Cumin Seeds ½ tsp Ground Turmeric 1 Lime [cut into wedges] (optional) Fresh Cilantro or Parsley Sprigs (optional) Thaw the hens if frozen. Rinse, remove the giblets and necks, and pat dry. Make several slits in teh skin, then split each hen in half along the breastbone. Mix together1 teaspoon of the chili powder, salt, pepper and lime joice. Rub the mixture all over the pultry and set aside for about 15 minutes. In a blender, puree the gogurt, garlic, ginger, onion, cumin, turmeric, and the remaining ½ teaspoon of chili powder. Place the poultry pieces in a bowl and add the yogurt mixture. Mix will to coat all the pieces. Cover and refrigerate for at least 8 hours, turning occasionally. Preheat the oven to 400°F. Place the hends, skin side up, on a rack in a roasting pan. Spoon the yogurt mixture over them from time to time until thoroughly cooked, 45-60 minutes or until the hens are very tender. Test for doneness by pricking the skin of the thigh; the juice should run clear. Serve hot. Remove the skin before eating and garnish with lime and cilantro or parsley, if using. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tomato and Herb Frittata Recipe By : Serving Size : 2 Categories : Breakfast South Beach - Phase Three Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ½ cup Plum Tomatoes [chopped] ¼ cup Scallions [chopped] 3 Basil Leaves [chopped] 1 tbsp I Can't Believe It's Not Butter! spray 1 cup Liquid Egg Substitute Coat and oven proof 10" skillet with cooking spray and place over medium heat until hot. Sauté the tomatoes, scallions, and basil in the butter until tender. Reduce the heat to low. Pour the egg substitute evently into the skillet over the mixture. Cover and cook for 5 - 7 minutes or until cooked on the bottom and almost set on the top. Transfer the skillet to broiler and broil until the top is set, 2 - 3 minutes. Slide onto a serving platter and cut into wedges to serve. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tuna, Cucumber, & Red Pepper Salad with Lemony Dill Dressing Recipe By : Serving Size : 4 Categories : Salads South Beach - Phase Three Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- === Lemony Dill Dressing === ¼ cup Extra-Virgin Olive Oil 3 tbsp Fresh Lemon Juice 1-2 tbsp Fresh Dill [chopped] ½ tsp Salt ½ tsp Freshly Ground Black Pepper === Salad === 2 med Cucumbers [chopped] 1 Red Bell Pepper [chopped] 2 cans Solid White Tuna [drained and flaked] (6.5oz each) 1 sm Lemon [peeled, seeded and sliced] To make the lemony dill dressing: Whisk the olive oil, lemon juice, dill, salt and black pepper together in a small bowl. To make the salad: Combine the cucumbers, bell pepper, and tuna ina large bowl. Set aside. Arrange the lettuce on 4 plates. Spoon the tuna mixture into the center of each plate. Arrange the lemon around the plates. Drizzle with the dressing. From: The South Beach Diet, by Arthur Agatston, MD - - - - - - - - - - - - - - - - - -