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Warm Winter Soup

It’s cold outside! And as the temperature drops, you’ll want to cuddle up inside with this tasty, warming winter soup. Chock-full of healthy ingredients and easy to prepare, this savory soup is sure to warm you up on a chilly winter day.

White Bean Soup With Greens

Description
This southern Italian soup features white beans and healthy dark greens. Choose from great northern beans, cannellini beans, or any other white bean you happen to have on hand.

Serves 6

Ingredients
1 1/2 pounds Swiss chard, escarole, or beet greens, trimmed
6 cups chicken broth
1 clove garlic, crushed
1 cup cooked white beans
1/2 teaspoon salt
1/8 teaspoon ground white pepper
Grated Parmesan cheese, for garnish
Red-pepper flakes, for garnish

Instructions
Bring a large pot of water to a boil over medium-high heat. Add the greens — it is not necessary to cut them, because they will break apart while they cook in the soup — and cook for 7 minutes, or until barely tender. Drain the greens, squeezing out as much water as possible. (This can be done several hours before cooking in the soup.)

Bring the broth to a simmer in large pot over medium-high heat. Add the garlic and greens. If using canned white beans, place them in a strainer and rinse them under cold running water to remove excess sodium. Add the beans to the broth. Simmer gently, partially covered, for 10 minutes. Sprinkle with the salt and pepper to taste. (Do not add salt before the soup has finished cooking, or it may become too salty.)

Ladle the soup into heated bowls. Pass the cheese and pepper flakes at the table.

Nutritional information
Per serving:
79 calories
2 g fat (1 g sat)
12 g carbohydrate
6 g protein
4 g dietary fiber
1,008 mg sodium
0 mg cholesterol

Source: SouthBeach

Holiday Hangover?

Diana asks:
I know I shouldn’t have more than one glass of wine a day, but alcohol is often a part of holiday festivities, and sometimes it’s hard not to have a few drinks. Any tips on how to get over a potential hangover? Thanks.

Enjoying My Holiday Desserts?

Harriet asks:
Any tips for enjoying my desserts this holiday season? I know that they’re not always healthy or the best thing for my diet, but who can refuse a dessert during a holiday party? Would love to hear how others enjoy a dessert, but keep the damage to a minimum. Thanks.

Fiber Rich Sweet-Potato Casserole

This side dish is sure to make your meal more memorable, while allowing you to stick to your commitment to eat better. What more could you ask for? 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 tablespoon orange zest
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
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.

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.

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

Elegant Holiday Entree

Cooking foods in oil is a tradition when preparing Hanukkah meals, which is what gave us the idea for this elegant entree. Thought, it doesn’t cook in oil directly, it does use extra-virgin olive oil in its preparation. Pair this roasted chicken dish with fresh vegetables for a healthy, festive holiday meal.

Paprika Roast Chicken

Description
Thick onion slices add sumptuous flavor to this chicken dish, while also keeping it from sticking to the bottom of your roasting pan.

Prep time: 10 minutes
Cook time: 2 hours

Serves 12

Ingredients
1 large onion, sliced into 1/2″ thick rounds
1 (8-pound) roasting chicken
3/4 teaspoon salt
3/4 teaspoon freshly ground black pepper
1 1/2 teaspoons paprika
4 teaspoons extra-virgin olive oil

Instructions
Heat oven to 400°F. Place onion slices in a single layer in a roasting pan. Rinse chicken under cold water and pat dry with paper towels. Sprinkle the inside cavity with 1/4 teaspoon of the salt and 1/4 teaspoon of the pepper.

Place chicken on top of the onion slices, tuck the wings under, and tie the legs together. Combine remaining 1/2 teaspoon salt, 1/2 teaspoon pepper, and paprika in a small bowl. Slide your hand under skin of chicken breast to loosen skin. Rub chicken breast under the skin with 1 teaspoon of the oil and most of paprika mixture. Press skin back down. Rub outside of skin with 2 teaspoons of the remaining oil. Dust lightly with remaining paprika mixture.

Roast chicken for 30 minutes. Baste with remaining 1 teaspoon oil, then reduce oven temperature to 350°F. Continue to roast, basting every 30 minutes with accumulated pan juices, until a meat thermometer reads 180°F when placed into the thickest part of the thigh, about 1 1/2 hours. Allow chicken to rest for 15 minutes before serving hot with onions, if desired.

Nutritional information
Per 6-ounce serving:
230 calories
6 g fat (1.5 g sat)
0 g carbohydrate
40 g protein
0 g fiber
280 mg sodium

Source: South Beach Diet

Curing My Addiction to Soda?

Sally asks:
I’ve been addicted to soda for 20 years. I drink the equivalent of a 2-liter bottle every day. What tips do you have for weaning myself off of high calorie beverages, like soda? I know it’s unhealthy and also not good for my diet, but I have a hard time curing the craving. Any ideas?

Tired of Cardio?

“Maybe you wouldn’t feel so tired if you stopped thinking of this as cardio!”

Finding Time to Exercise?

Esther, a Glenny’s Fan, asks:
If you’re like me your calendar is booked through New Year’s with parties, shopping excursions, family gatherings, and other seasonal activities. I can’t find any time to exercise. Does anyone have any tips to help me manage my exercise schedule during the holidays,, so I don’t fall out of my routine?

Sweet Potato and Zucchini Latkes

Our twist, care of South Beach Diet Cookbook, on the Hanukkah favorite of Latkes, yields a delightfully crispy and slightly sweet pancake. Prepare the batter just before cooking to prevent excess liquid and soggy cakes; pour off any excess liquid while cooking, if necessary. These lacy latkes are delicate, so don’t press down too hard on them once they’re in the pan.

Make-ahead tip: The latkes can be made up to 6 hours in advance and kept covered at room temperature. Reheat on a baking sheet (preferably dark-bottomed) at 375°F until warmed through, about 5 minutes.

Prep time: 10 minutes
Start to finish: 10 minutes

Ingredients
1 medium zucchini (1/2 pound), ends trimmed
1 large sweet potato (3/4 pound), peeled
1/4 cup minced onion
1 large egg, lightly beaten
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
3 tablespoons canola oil
Unsweetened applesauce (optional)

Instructions
Slice zucchini lengthwise and remove seeds. Coarsely grate zucchini and potato in a food processor or with a hand grater; transfer to a medium bowl. Add onion, egg, salt, and pepper; stir to combine.

Heat 1 1/2 tablespoons of the oil in a large nonstick skillet over medium-high heat. Working with half the mixture at a time, add zucchini-potato mixture by heaping tablespoons to skillet, gently flattening with the back of the spoon as you go. Cook until the edges are golden, 1–2 minutes, then flip and cook until bottom is golden, about 1 minute more (adjust heat if necessary to prevent burning). Drain on paper towels. Repeat with remaining 1 1/2 tablespoons oil and remaining zucchini-potato mixture. Serve latkes hot with applesauce on the side, if desired.

Nutritional information
100 calories
2 g total fat (0 g sat)
20 g carbohydrate
4 g protein
4 g fiber
220 mg sodium

Source: The South Beach Diet Parties & Holidays Cookbook

Help! The Scale Won’t Budge?

Betty asks:
Help! I’ve hit a plateau in my diet. No matter how well I stick to the guidelines of my diet I can’t seem to lose any more weight. For the past two to three weeks the scale simply won’t budge. All I see is the same number. What do I do?

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