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Posts Tagged ‘South Beach Phase One’

So we are learning there isn’t much of a variety to some of our menu so bear with us if this is very boring to you.

Day Three:

Breakfast:
(Me) 2 eggs, 2 pieces of bacon
(M) 4 pieces bacon, ½ cup milk, yogurt

Lunch:
(Me) onion soup, green tea, yogurt, and a cheese stick
(M) Rustic Tomato Soup, yogurt, cheese stick

Dinner:
(Me and M) Roasted Chicken and Cottage Cheese

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Day Four:

Breakfast:
Same

Lunch:
(Me) Tuna salad, salad with mozzarella cheese and red onion, green tea, yogurt, and a cheese stick
(M) Leftover chicken with sour cream and cheese, nuts, cheese stick

Dinner:
(Me and M) Pesto Chicken and Low Fat Cottage Cheese

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Day Five:

Lunch:
(Me) Cannellini Bean Salad (recipe below)
(M) Burger

Dinner:
(Me and M) Chili

bean-salad

Cannellini Bean Salad
Source: South Beach Diet Quick and Easy Cookbook

2 tablespoon Extra-virgin olive oil
1 tablespoon red wine vinegar
1 tablespoon minced red onion
¾ teaspoon dried oregano
2 medium cucumbers, peeled, seeded, and diced
1 (15-ounce) can of cannelloni beans (or Great Northern beans)
1 red bell pepper, finely diced
salt and freshly ground pepper

Whisk together oil, vinegar, onion, and oregano in a large mixing bowl. Add cucumbers, beans, bell pepper; toss to combine. Season with salt and pepper and serve.

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Day Two:

So we are learning there isn’t much of a variety to some of our menu so bear with us if this is very boring to you.

*FYI-(M) is my husband

Breakfast:

(Me) 2 eggs, 2 pieces of bacon, Green tea

(M) 4 pieces bacon, ½ cup milk, yogurt

Mid-Morning:

Skipped

Lunch:

(Me) Tuna salad, salad with mozzarella cheese and red onion, green tea, yogurt, and a cheese stick

(M) Mexican Chicken Soup, yogurt, cheese stick

Mid-Afternoon:

(Me and M) Nuts

Dinner:

(Me and M) Parmesan Crusted Chicken (I stuffed mine with a little feta and sun dried tomatoes yum!)

(Me) Stuffed Baked Tomatoes

(M) Low Fat Cottage Cheese

RECIPES:

chicken-and-tomato

Parmesan Crusted Chicken and Stuffed Baked Tomatoes

Tuna Salad
Source: Unknown

2 cans Tuna (I use solid white Albacore)
2 hard boiled eggs
1 T more or less of Fat Free Mayo

Mix all together and refrigerate. You can also add in some thawed frozen peas.

Parmesan Crusted Chicken
Source: I found it on a blog over a year ago and forgot to copy the source, I’m still looking for it

1 packet of dry Italian dressing seasonings
½ cup Grated Parmesan
1 teaspoon garlic powder
2 boneless skinless chicken breasts

Pre-heat oven to 375F. Mix seasonings and cheese together. Wet chicken under water and dredge in parmesan mixture. Place in a greased baking dish and put chicken in the oven for 25-30 minutes or until done.

For an added bonus I stuffed my chicken with a little feta and sun dried tomatoes, it defiantly took this dish to the next level.
Stuffed Baked Tomatoes
Source: The South Beach Diet Quick and Easy Cookbook

4 plum tomatoes, halves lengthwise
1/3 cup shredded part-skimmed mozzarella cheese
¼ cup roughly chopped fresh basil leaves
2 tablespoons freshly grated parmesan cheese
1 garlic clove, minced
Salt and freshly ground black pepper

Heat oven to 400F.

Scoop out the middle of each tomato half with melon baller and roughly chop the scooped pulp. Combine tomato pulp, mozzarella, basil, parmesan, garlic, and a pinch of salt and pepper.

Place tomatoes, cut side up, on a baking sheet. Spoon in tomato mixture and bake until cheese is melted and lightly browned, about 10 minutes, serve warm.

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Day Two:

Breakfast:

(Me) 2 eggs, 2 pieces of bacon, vegetable juice

(M) 4 pieces bacon, ½ cup milk

Lunch:

(Me) Tuna salad, salad with mozzarella cheese and red onion, green tea, yogurt, and a cheese stick

(M) Rustic Tomato Soup (recipe below), nuts, cheese stick

Dinner:

(Me and M) Meat Mounds

(M) Low Fat Cottage Cheese

Rustic Tomato Soup

Source: South Beach Diet Quick and Easy

1 tablespoon extra-virgin olive oil

3 garlic cloves, chopped

1/4 teaspoon red pepper flakes (optional)

1 (28-oz) can unsalted diced tomatoes

2 tablespoons chopped fresh basil

2 (5.5-oz) cans low sodium vegtable juice

salt and freshly ground black pepper

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Day One:

So far so good, here’s a break down of today’s menu:

*FYI-(M) is my husband

Breakfast:

(Me) 2 eggs, 2 pieces of bacon, 1 cup coffee

(M) 4 pieces bacon, ½ cup milk

*** Normally two pieces of bacon would be your max but we tweak the rules a little to accommodate my husbands picky eating. Probably won’t yield the best results but it’s some thing. ***

Mid-Morning:

(Me and M) Yogurt

I wasn’t hungry for a snack so I saved the yogurt for lunch. I probably should have eaten it and just save it for later but I was hungry at that point.

Lunch:

(Me and M) Mexican Chicken Soup (recipe to come)

(Me) Diet White tea

Mid-Afternoon:

(Me and M) Cheese stick

Dinner:

(Me and M) Ribeye w/ Seasonings (recipe below)

(Me) Mushrooms w/ Thyme (recipe below)

(M) Green beans

steak-and-mushrooms

PW’s Steak Seasoning
Source: Pioneer Woman

Ribeye Steak (We’ve used all sorts of steaks so don’t limit yourself to ribeye)
1T Lawry’s seasoning
3T lemon pepper
1 tsp kosher salt
Ground black pepper

Mix seasoning together then rub seasoning on steak. We then grilled the steak until it was done. I would look at Pioneer Woman’s recipe for her version, which is quite a bit different.

Sautéed Mushrooms with Thyme
Source: The South Beach Diet Quick and Easy Cookbook

1 teaspoon extra-virgin olive oil
1/2small red onion, thinly sliced
1/4 teaspoon dried thyme
1 pound white or cremini mushrooms, quartered
Salt and freshly ground pepper

Heat oil in a large nonstick skillet over medium-high heat. Add onion and thyme, reduce heat to medium, and cook until softened and lightly brown, about 2 minutes.

Add mushrooms and cook, stirring occasionally, until tender and lightly browned, about 8 minutes. Season well with salt and pepper and serve hot.

Mexican Chicken Soup
Source: South Beach Diet Quick and Easy

1 tablespoon canola oil
1 small onion, chopped
1 jalapeno pepper, diced
2 garlic cloves, minced
2 teaspoons ground cumin
5 cups lower sodium chicken broth
1 1/2 pounds boneless skinless chicken breasts, cut into 2-inch strips
2 cups mild salsa
salt and freshly ground black pepper

Heat oil in a large pan over medium heat. Add onion amd jalapeno; cook, stirring often, until vegetables are tender, 5 minutes. Stir in garlic and cumin; cook 30 seconds more.

Add broth, increase heat to high, and bring to a rapid simmer. Add chicken and cook until no longer pink, about 3 minutes. Stir in salsa, bring back to a simmer, season with salt and pepper to taste, and serve hot.

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One Steak, Two Ways

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We finally received our beef last week from the butcher, while we were putting all the meat in the freezer I noticed I had a few cuts I would normally not order. This time around the farmer put in the cut sheet and not me, but I was excited because like I said I wouldn’t normally order that cut because I quite frankly don’t know what it is. Well we received a whole bunch of round steaks and I decided that night I would cook one up.

 I was looking for healthy recipes to cook red meats so I opened my handy South Beach Diet recipe book and took a gander. I found just the thing. I couldn’t decide between two recipes but when I opened the steak I discovered it was folded in half so it was twice the size! Perfect, I just cut it in half and the one side was turned into a Mustard Crusted Steak and the other was a Chili Cajun Steak. Both yielded excellent results. The mustard was a tad over powering for me but once I brushed some of it off it was just right. I tried some of the chili powder steak and it too was tasty and the meat was incredibly juicy and tender. I’m salivating just thinking about it!!

 Enjoy!!!

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 Mustard Crusted Steak
Source: South Beach Diet Quick and Easy Cookbook

2 cloves garlic, minced
1 tbsp Dijon mustard (coarse grain)
1 tbsp Worcestershire sauce
1 tsp ground dry mustard
1/8 tsp salt
1/2 tsp black pepper
1 1/2 lbs boneless beef top round steak, 3/4 inch thick

Heat oven to broil. Whisk together garlic, Dijon mustard, Worcestershire sauce, mustard, salt and pepper in a small bowl. Line a broiler pan with foil and place steak on top. Coat evenly with mustard mixture and let stand for 10 minutes. Broil steak to desired level (4 minutes per side for medium rare). Let stand 5 minutes before serving.

Grilled Ancho Rubbed Flank Steak
Adapted from: South Beach Diet Quick and Easy Cookbook

1 ½ pounds flank steak, 1″ thick ( I used a round steak)
2 tsp ground ancho chili pepper (I used Chili powder and Cajun seasonings instead)
¼ tsp salt
2 tsp extra virgin olive oil
2 tsp grated lime zest (I omitted)
1 tbsp fresh lime juice
lime wedges (I omitted)

Heat grill or grill pan to high. Season steak with chili pepper and salt. Combine oil, lime zest, and lime juice in a shallow dish and stir to mix well. Add steak, and turn to coat. Let marinate at room temperature for 15 minutes. Grill steak until desired doneness, about 4 minutes per side for medium-rare. Let stand 5 minutes before cutting into thin slices. Serve with lime wedges.

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