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Fiber Rich Sweet Potato Casserole
January 16, 2008
SouthBeachDiet.com comments:
We’ve updated the traditional sweet potato casserole with this fiber-rich version. Our creation is spiked with citrus zest and fresh ginger. It’s so tasty, we’re sure it will become a family favorite.
Makes 6 servings
Tip: The potatoes can be baked two days in advance. When they’re cool, scrape the flesh from the skin and refrigerate in an airtight container.
Ingredients
4 medium sweet potatoes (about 3 1/2 pounds), scrubbed
1 orange
2 teaspoons minced fresh ginger
Salt and freshly ground black pepper
1 tablespoon granular sugar substitute
2 large egg yolks
1/2 cup fat-free milk
Nonstick cooking spray
1/3 cup chopped pecans
Instructions
1. Preheat oven to 400°F. Line a baking sheet with foil. Pierce potatoes with a fork and place on sheet. Bake 75 minutes, until very tender. Remove from oven; cut in half lengthwise and let cool 10 minutes. Reduce oven temperature to 375°F.
2. From orange, grate 1 tablespoon zest. When potatoes are cool enough to handle, scoop flesh from skins into bowl of food processor. Add orange zest, ginger, and salt and pepper; process to combine. Taste; add sugar substitute as desired. Add yolks to mixture; process to combine. With motor running, pour milk through feed tube and process until blended.
3. Coat a 1 1/2–quart casserole with nonstick cooking spray. Spoon in potato mixture and spread to an even layer with a spatula. Sprinkle evenly with pecans. Bake 30 minutes, until casserole is hot and pecans are browned.
Nutritional Information:
156 calories
7 g total fat (1 g sat)
69 mg cholesterol
22 g carbohydrate
4 g protein
4 g fiber
41 mg sodium
Source: SouthBeachDiet.com
Complete Diet Program: Try the proven diet that has helped 100,000’s lose weight. Free Profile.
Speedy Fajita Salad
January 16, 2008
SouthBeachDiet.com comments: What’s for dinner? Why not make a Mexican meal? This dish is ultra-flavorful but not too spicy for picky palates. Best of all, it can be made in less than 30 minutes!
Speedy Fajita Salad
Makes 4 servings
Description
This Mexican favorite is super quick to prepare because the meat’s already cooked. Serve with warmed whole-wheat tortillas for a Phase 2 meal.
Ingredients
1 tablespoon prepared taco seasoning
10–12 ounces cooked roast beef, thinly sliced
2 teaspoons extra-virgin olive oil, divided
1/2 large red bell pepper, thinly sliced
4 cups chopped romaine lettuce
1 cup chopped beefsteak tomatoes
1/4–1/2 cup diced red onion
3 tablespoons fresh lime juice
1/4 cup shredded reduced-fat Monterey Jack cheese
1/4 cup chopped fresh cilantro or Italian parsley leaves
Instructions
1. In a medium bowl, add taco seasoning and beef slices and toss to coat.
2. Warm 1 teaspoon of the oil in a large nonstick skillet over medium-low heat. Add pepper slices; cook 4 minutes, until softened and lightly charred, stirring often. Add beef slices and cook to warm through, stirring.
3. Place lettuce, tomatoes, and onion in a large serving bowl. Toss with remaining teaspoon olive oil and lime juice. Top salad with warm beef-and-pepper mixture. Sprinkle with cheese and cilantro. Serve immediately (with tortillas, if you’re in Phase 2 or 3).
Nutritional Information:
270 calories
11 g total fat (3.5 g sat)
70 mg cholesterol
12 g carbohydrate
28 g protein
3 g fiber
270 mg sodium
Source: SouthBeachDiet.com
Complete Diet Program: Try the proven diet that has helped 100,000’s lose weight. Free Profile.
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Beef and Mushroom Kabobs
January 9, 2008
SonomaDiet Online comments: This flavorful blend of black pepper, oregano, and thyme is the perfect way to spice up your kabobs!
PREP: 25 minutes MARINATE: 30 minutes to 1 hour GRILL: 8 minutes MAKES: 6 servings
1/3 cup balsamic vinegar
2 tablespoons extra-virgin olive oil
2 tablespoons water
1 medium shallot, thinly sliced
2 tablespoons chopped fresh oregano or 2 teaspoons dried oregano, crushed
1 1/2 teaspoons chopped fresh thyme or 1/2 teaspoon dried thyme, crushed
2 cloves garlic, minced (1 teaspoon minced)
3/4 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1 1/2 pounds beef tenderloin or boneless sirloin, cut into 1-inch cubes
Kosher salt
Freshly ground black pepper
8 ounces fresh mushrooms
12 cherry tomatoes
1. For marinade, in a medium bowl combine vinegar, oil, the water, shallot, oregano, thyme, garlic, the 3/4 teaspoon kosher salt, and the 1/2 teaspoon pepper.
2. Season meat with additional kosher salt and pepper. Place meat in a self-sealing plastic bag set in a shallow dish. Pour half of the marinade over meat. (Reserve remaining marinade for vegetables.) Seal bag; turn to coat meat. Marinate meat in refrigerator for 30 minutes to 1 hour, turning bag occasionally.
3. Place mushrooms and cherry tomatoes in another self-sealing plastic bag set in a shallow dish. Pour remaining marinade over vegetables. Seal bag; turn to coat vegetables. Marinate at room temperature for 20 minutes.
4. Drain meat and vegetables, discarding marinade. On twelve 10-inch skewers,* alternately thread beef, mushrooms, and tomatoes, leaving a 1/4-inch space between pieces.
5. For a charcoal grill, place kabobs on the rack of an uncovered grill directly over medium coals. Grill until desired doneness, turning kabobs once halfway through grilling. Allow 8 to 12 minutes for medium-rare doneness (145°F) or 12 to 15 minutes for medium doneness (160°F). (For a gas grill, preheat grill. Reduce heat to medium. Place kabobs on grill rack over heat. Cover and grill as above.)
Nutrition Facts per serving: 220 cal., 11 g total fat (4 g sat. fat), 70 mg chol., 177 mg sodium, 4 g carbo., 1 g fiber, 25 g pro.
*Note: If using wooden skewers, soak them in water at least 1 hour before using. Broiler method: Place kabobs on the unheated rack of a broiler pan. Broil 4 to 5 inches from the heat until desired doneness. Allow 8 to 12 minutes for medium-rare doneness (145°F) or 12 to 15 minutes for medium doneness (160°F), turning once halfway through broiling.
Source: SonomaDiet Online
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Quick Chicken Gumbo
January 9, 2008
SouthBeachDiet.com comments: When the weather outside is cold and frightful, there’s nothing better than a bowl of hot soup to warm your soul. This soup fits the bill, and best of all, it’s simple to make.
Makes 2 servings
Description
Gumbo is known for being a hearty Southern American stew. Often it’s served over rice, but our version doesn’t need it — it’s thick enough to be eaten on its own, which makes it perfect for dieters.
Ingredients
1 skinless, boneless chicken breast
1 tablespoon olive oil
1/8 teaspoon minced garlic
1/2 medium yellow onion, diced small
1/2 green bell pepper, diced small
Salt and freshly ground pepper
1/3 cup low-sodium, fat-free chicken broth
1/2 (14 1/2–ounce) can stewed tomatoes
1/2 (10-ounce) package frozen cut okra, thawed
1/8 teaspoon hot sauce
1/2 tablespoon Creole or Cajun seasoning, or to taste
1 teaspoon gumbo filé powder (optional)
Instructions
1. Cut raw chicken into strips or cubes.
2. Heat oil in a large nonstick skillet over medium-high heat until hot. Sauté garlic, onion, and bell pepper, stirring often, until onion is translucent, about 3 minutes. Season chicken with salt and pepper to taste and add to skillet. Give pan a good shake every now and then to sear chicken on all sides, about 3 to 5 minutes.
3. Add broth, tomatoes with their liquid, and okra. Stir to break up the okra, then cover, reduce heat, and simmer 8 minutes or until everything is heated through and slightly thickened.
4. Stir in hot sauce and Creole or Cajun seasoning. If you want a thicker gumbo, turn off the heat, add the gumbo filé powder (ground sassafras leaves — traditional in Cajun cooking), and stir for another 1 to 2 minutes. If gumbo becomes too thick, thin to taste with additional chicken broth or hot water.
Nutritional Information:
213 calories
9 g total fat (2 g sat)
37 mg cholesterol
16 g carbohydrate
17 g protein
5 g fiber
340 mg sodium
Source: SouthBeachDiet.com
Complete Diet Program: Try the proven diet that has helped 100,000’s lose weight. Free Profile.
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