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Recipes(889 Recipes Found - Phase 1 in Green)'Thai Chicken' Crockpot Version This quick crockpot version is yummy!
Editor's note: Not Thai but sounds good anyway!
'Thai' Chicken This stuff is great. I've made it a couple of times, and it's hard to believe it's 'diet' anything! I think it's pretty much Phase 1, except it does have a little molasses in it...but very little, and I suppose you could try to substitute Splenda or something. I doubled the amount of spices (the amounts here are the doubled amounts) and it was just right.
'Wendy's' Chili This is the chili you can buy at Wendys, I do believe it is safe for all phases.
* Exported from MasterCook *
15 Bean Soup - (adapted from the bag recipe) I tried this recipe the other day and I really like it. I played around with the instructions on the back of the bag as to give the soup more flavor and it came out really tasty. I do NOT add the ham flavoring packet as it does not have a good taste to me. The bacon really helps flavor the soup. I like this because it is a great source of protein and really filling.
4 Cheese Garbanzo Bean Bread This is so good. You would swear you are eating regular bread. Especially if you put something on it, like lite cream cheese or toasted it and but bruschetta on it.
5-Minute Cauliflower From World's Healthiest Foods whfoods.com
Enjoy the extra flavor and health benefits from combining cauliflower with turmeric for this easy-to-prepare great tasting side dish that will complement almost any meal.
Turmeric has long been recognized as a powerful anti-inflammatory in both Chinese and Indian systems of medicine and modern scientific research continues to reinforce the benefits of this tasty spice.
Sprinkle with chopped cilantro.
Healthy Cooking Tips:
To mellow the flavor of garlic, add garlic to cauliflower for the last 2 minutes of sautéing. You may need to add a little more liquid to keep garlic from sticking to the pan.
Acapulco Chicken Got this from CapeCodLorrie from an Allrecipes email. Sounds easy and delicious!
Aggie's Pumpkin Ricotta Crème
Ainslie's Broccoli Soup Enjoy with a sprinkle of chopped chives on top and/or dollop of lf sour cream...enjoy !
Alfredo Sauce Provided by dianaschnuth at the Low Carb Lifestyle Podcast
Alice MacKinnon Cream Sauce Made once you will have the method achieved. For extra servings double or triple the recipe. Try a pinch of nutmeg !
This is a great recipe for creamed tuna, salmon or sliced hard-boiled eggs over steamed spinach or sauteed slivered cabbage for a fast delicious meal.
Add a tossed salad and a 1/2 cup sf jello for dinner in less than 20 minutes.
Best eaten same day it is made.
Almond Meal Pancakes Makes 3 large pancakes.
Almost Chocolate Pancakes
Almost Heinz Ketchup
Alternative Stuffed Peppers This is suitable for Phase 1
Andersen’S Split Pea Soup Here is Pea Soup Andersens Original Recipe.
You are in for a treat.... Enjoy and have a Soup-er Day!
Carol’s Comment: Although this is great just as is, we often add lean, bone-in pork chops to our soup. Good either way!
And for a Phase 1 soup, simply leave out the carrot.
Andrew's Spinach Salad
Anything Goes Bean Soup I'm on week 2 of Phase 1 and have found soups really work great for me on SBD. Problem was, I really didn't want to use any flour for thickening and I like my soups thick, so I tried this instead. Just mash any pre-cooked, canned or otherwise, legume in the final stage of cooking your favorite soup! You have your 1 serving of beans a day along with your favorite choices of veggies and shredded turkey or chicken breast.
Oh, that reminds me...I hope everyone knows how easy it is to cover chicken breast in the microwave and nuke them for cubing!
Oh, and your favorite low fat cheeses melt in nicely and add great subtle flavor, too!
Your kids won't even know the beans are mashed in there! I use a white bean for mild based soups.
Apple Berry Cobbler
Apple Chicken Stir-Fry **Protein-29g
Apple Crisp While searching the web site I found recipes only for Cherry Crips, so I did a little adjusting and came up with this yummy apple crisp. I served it warm with a dollop of FF-SF Cool Whip. My guests never suspected it was a quote diet food!
Apple Pie Crepes For that night when you just need dessert!
If my calculations are correct, each “crepe” equates to 1 starch serving & 1 fruit serving. The almonds would count towards the daily nuts, and the Cool Whip as part of sweet treats for the day.
Apple Spinach Salad with Thyme Dijon Vinaigrette: The vinaigrette may be refrigerated for up to one week. Serve leftovers over a tossed vegetable salad.
The vinaigrette recipe was adapted from www.everydayhealth.
Apple Time It doesn't raise very high.
I made this recipe tonight and it is wonderful. It was a regular recipe that was in the paper. I subbed SB ingredients for the other type. The orginal recipe called for 1 cup of oil but I changed it and added applesauce to compensate for the moisture. The Applesauce I used was Homemade, very spicy with apple pie spice and cinn. I cannot imagine 1 tsp of cinn being enough ( but I like it really spiced).
The only problem with this cake is the temptation to eat too much
Apple-Cinnamon Coffee Cake Hi Marie,
I took your muffin recipe and made a few changes and came up with a pretty good coffee cake recipe. here it is.
Apple-Cranberry Snack Cake I based this recipe on the BBB recipe. Because of the fruit, it does come out thicker than the brownies. It makes a nice change and is nice for those poor souls who do not like chocolate. The cranberries are called Just Cranberries. I found them at Wild Oats and imagine that you can find them in other whole food stores. I have not tried it with fresh cranberries, but think you would have to increase the baking time a bit to account for the added moisture.
Applesauce Bran Muffins
Apricot Glazed Pork This makes a sweet, fruity flavored roast. This one is for all phases! My husband ate this on WW rolls with mustard. I ate it plain – so yummy!
Artisan 100% Whole-Wheat Sandwich Bread Editor's note: This has quite a bit of honey in it and though Annie has worked out how much it equals, it would be a personal choice to use. My 100% WW bread uses approximately 1/4 c for six cups of flour.
Whole wheat flour has a nutty, slightly bitter flavor, and it caramelizes easily, yielding a rich, brown loaf. Milk and honey are tenderizers, and their sweetness complements the bitter notes. Although we’ve showcased a loaf-pan method here, this dough also makes lovely free-form loaves on a baking stone. (Annie notes: I figured the amount of honey in each loaf, and there would be approximately 170 calories per loaf from the honey, which, if you got 15 slices per loaf, there would a little more than 10 calories per slice from the honey, which is a small amount and well under the limit of our sweet treats for the day. I had no problem with cravings from this bread, probably because of the high fiber content, but you need to try it to see how it affects you personally.)
Annie notes: I weighed out 1.5 to 2-ounce balls of the dough and rolled them very thin on a board dusted generously with ww flour to keep it from sticking. I heated my cast-iron skillet to about medium high and put the rolled dough into the dry pan to cook. It took about 1-2 minutes per side for a nice flatbread.
If you make loaves, you could take them (once cooled) to your local grocery bakery and ask them to slice them on their thin slicer. They are usually happy to do this for you.
Asian Coleslaw Editor: Be careful when buying the rice vinegar - some of the Japanese brands have sugar added.
Asian Peanut Sauce
Asian Shrimp Patties This is SO good - it gave me my Thai fix!
The original recpie is from Green Valley Spa and is featured in LowCarb Energy magazine
Asparagus Chicken Salad Saw this recipe and thought of you all - let me know how you like it!
Asparagus Frittata
Asparagus Shrimp Salad This is a recipe I developed this week to carry in my lunch. It is delicious and travels well.
Asparagus Soup I just had the most incredible soup for lunch today and the lady that brought it said it was only 3 grams of carbs. (I know we aren't really watching that, but most of the others in my lunch bunch are trying to ATKINS...boy, they don't get it!) Anyway...
Asparagus with Shallots
Autumn Pumpkin Soup My mom got this from Cooking by the Boot Straps .... A Taste of Oklahoma Heaven and made it up using my leftover squash and shitake mushrooms. It was truly delicious! Nice to come home to!
Avocado and Pine Nut Appetizer You can serve this as an appetizer with veggies or spread it on grilled chicken or fish.
Avocado and Spinach Hummus Serve with veggies for dipping.
Avocado Blueberry Fruit Salad
Avocado Cheese Dip Life is busy; but I've been making some yummy legal dishes for holiday parties and wanted to share. Here are a couple of dips that are delicious with veggies, whole grain crisp breads or whole wheat pita bread.
Avocado, Tomato, Edamame, and Red Onion Salad with Cumin-Lime Vinaigrette South Beach Suggestions:
This wonderful salad is a great option for any phase of the South Beach Diet or any low-glycemic eating plan. Remember that avocados and olive oil are both oils, so you would want to cut down on your total oil intake for the day or else reduce the amount in the recipe or divided it into three or four servings.
Baba Ghannouj This is MUCH better than the one on the SB site!
Courtey Alton Brown.
(Go Alton!!)
Babs Bibb
*** OR you can use a combination of lettuces, such as Bibb, Romaine, Green leafy lettuce, etc.
Drizzle with your favorite SB friendly salad dressing.
Bacon Cheeseburger Quiche This can be packaged in Ziplocs or plastic containers for meals quickly microwaved over the next 3-5 days.
Does not freeze well, though.
Serves 6.
We made this on January 20, and I made several variations. We used 6 slices of REAL bacon (when drained properly, did not make it any greasier), and upped the mayonnaise and half and half to 2/3 c each. I also baked it for only 30 minutes (my oven runs hot). It was much tastier!
Baked Acorn Squash
Baked Beans I can't remember who to give credit to for this......
Editor's Note: I believe you could use any other types of beans with this, as well.
Baked Beans Tasted very similar to baked beans, just darker.
Baked Falafel Patties Courtesy of www.kalynskitchen.blogspot.com, from her Superbowl recipes
Falafel recipe from The Foods of Israel Today, found on Epicurious.com by a reader named Jamie, and slightly adapted by Kalyn. These falafel patties with the Yogurt-Tahini sauce and Middle Eastern Tomato Salad would be a great choice for phase 2 or 3 of the South Beach Diet, or suitable for any low-glycemic eating plan. You could use almond meal instead of flour to make them phase one. For phase 2 or 3, you could serve inside 100% whole wheat pita bread.
Yogurt-Tahini Sauce is listed as a separate recipe on the CC recipe site. Yogurt-Tahini Sauce found in Falafel Bliss at One Hot Stove, who got it from pastagirl9, a reviewer on Epicurious.
Baked Fish
Baked Lemon Salmon-Tinfoil Yummmmmmmm!
Baked Oatmeal
Baked Onions It looks like a flower. We have them with steak instead of baked potatoes.
Baked Pomegranate Chicken I'm not sure of the nutrition information, but it can't be too high in either calories or carbs
Baked Ricotta Dessert
Baked Stuffed Portobello Caps
Baked Veggie Chicken I'm going to substitute fish for the chicken this weekend. I'm going to cook the vegetables first since they take longer to cook. Once I see that they are almost done, I'll add the fish. I'll let you know how it turns out this weekend.
Baked Ziti with artichokes and spinach This dish was loosely based on a Cooking Light magazine recipe for stuffed shells (I cannot find whole wheat ones, and too much work anyway to stuff), and I used different cheeses, modifying this to make the cheese SB friendly. Both my husband and son said I could make it again!
Baked Zucchini and Garbanzo Beans with Tomatoes This dish is sooo yummy! Its great with meals or on its own. It can be easily doubled and is even better the next day.
Balsamic Vinaigrette Variations:
The basic ratio for any vinaigrette is 1 part vinegar to 3 or 4 parts oil. Instead of balsamic vinegar, you can use any other type of vinegar (such as red wine or cider), or substitute lemon juice for some of the vinegar. Shallots and fresh herbs make nice additions, as does mustard. To ensure proper mixing of the ingredients, either shake well or mix with a wire whisk.
Banana Oat Muffins
Banana Smoothie This was from an old MADD cookbook. It is very delicious and simple to make.
Banana Split Pie Don't make this with instant pudding, the flavor is not nearly as good and the texture is grainy. Unfortunately, they don't make cook and serve in any flavor other than chocolate and vanilla, so you will have to cook the banana instant. Yes, you can cook instant pudding, but you have to add Splenda because cooking cooks off the artificial sweetener they use.
This is almost my favorite dessert and my family loves it. It's not super low in calories, but if you use nonfat milk and Cool Whip Free, the only fat is from the nuts. You can serve this to your family and they'll never know it's diet.
Barley, Asparagus and Mushroom Salad HI all,
I just made this tonight and it was yummy and totally legal for Phase 2. It's from Eating Well magazine, a ‘zine I heartily recommend for us SBDers. It is very compatible with our way of eating, more so than Cooking Light.
Barley is not my favorite so I am always looking for good ways to cook it since it is so good for us. This was a hit!! Enjoy. PS _ the board wouldn't let me post the name of the mushrooms - said it was objectionable!!
Basic Crockpot Roast This roast is super easy and yummy. Goes great with almost any side but I recommend a green salad.
Basil Goat Cheese Chicken This is so flavorful. One of my summertime favs.. ENJOY!
BBB Brownies This recipe makes an awesome Chocolate cake with the addition of chocolate glaze icing.
These must always be refrigerated, as they can spoil at room temperature. They FREEZE WELL and can be easily thawed while you eat dinner and company love 'em !
BBQ Beef Serve with low-carb buns or in a bowl!
BBQ Beef The best BBQ beef you have ever tasted!
Serve hot over ww buns or bread, or even in a lettuce leaf.
For a great appetizer, cook Brussels sprouts until tender-crisp, remove the larger leaves and fill with the BBQ beef. Serve warm.
Keeps indefinitely in a glass jar in the refrigerator. This also freezes well.
Adapted to SB from the Michigan Cancer Society cookbook.
Beachy Mini Meat Loaves This meat loaf recipe is Phase 1 friendly. It is chock full of veggies. If you just have to have ketchup in your meat loaf, feel free to put some SF ketchup on top or maybe some SF barbecue sauce on top.
Bean Burgers This is not like burgers but that was the name given by my mom so we call it that. Very simple and easy. Serve with small salad.
Bean Marsala
Bean Salad
Beans and Rice
Beef and Black Bean Chili This is quick, easy, and tasty! Even my picky husband had seconds.
Beef and Brown Rice Casserole SBD Dietitian reviewed this recipe and said this could serve three. Recommend lots of vegetables with this so you will not tempted to have more.
Beef and Brown Rice Soup (from the Indianapolis Star)
Beef Barley Soup
Beef Burgundy On the Beach Traditional Beef Burgundy calls for potatoes. They have been omitted in this version. The amount of carrots used depends on your personal tastes. If you leave out the carrots, it would be a Phase 1 recipe.
Beef Ragout Though this recipe calls for a Dutch oven, a crock pot would work equally well for the lengthy part of the cooking.
Beef Sirloin Kabobs with Roasted Red Pepper Dipping Sauce I found this recipe in Readers Digest, tried it, and the whole family loved it! Good for all 3 phases...
Editor's remark: I substituted arrowroot for the cornstarch, as the nutritionists have said that arrowroot is better and is allowable in all phases for thickening.
Beef Zucchini Boats got the recipe from another CC'er - they're so awesome I had to post it
Belgian Salad Dressing This is a really good dressing recipe for lettuce torn in small pieces and some diced onion. You can also add green peppers or any other veggie for a salad. I rejoiced when I found out I could have this on the SB diet---even in Phase 1. Other so-called diets have always banned this kind of thing.
Better Than Reese's This is so creamy and rich! Has a great peanut butter & chocolate taste without all the bad stuff found in a Reese's peanut butter cup.
**********
MaryC writes: I just tried the Phase 2 recipe for Better Than Reese's but, much to my surprise and disappointment, I didn't have chocolate pudding mix. I did, however, have butterscotch, so I went ahead and used it. OMG!!! It tastes like Peanut Butter Pie!! You could spoon it into an SBD approved crust, or into 6 custard cups (that's what I did), then top w/SF Cool Whip! yuuummmm!!!
BIG Breakfast Cookie
Bison Bean Soup
Bittersweet Chocolate Candy I make my own chocolate candy and it is quite bitter.
Black Bean Brownies I'm not songbird-rita, but I had heard soooo very much about this recipe that I just had to post it where it would be easier to find!
I made this to take to church and didn't tell anyone that it wasn't real brownies (except of course, the other SBDers there!). It was a real hit! I cut them really small, so I probably had more like 16 servings in the dish!
Black Bean Brownies (TRIED AND TRUE) This is Gwenn's adaptation of everyone's favorite!
Black Bean Chili with Ground Turkey I cook the black beans ahead of time and use in different black bean recipes.
This recipe is great for dividing into individual 1 cup servings and freeze for other meals.
Black Bean Hummus Great appetizer if you like garlic! From 1,001 Low-Fat vegetarian recipes by Sue Spitler
Black Bean Marinade From Cafe Beaujolais-Margaret S. Fox
Black Bean Pumpkin Soup A very flavorful soup full of fiber.
Black Bean Quesadillas I found this in one of DM's retirement account newsletters.
Black Bean Quesadillas Adapted from : www.WomensHealthMag.com
The original recipe called for 4 fajita size (the large ones) white flour tortillas and 1/4 of the bean mixture & 1/4 of the cheese per tortilla. With that, one quesadilla was 330 calories. So with a whole wheat tortilla or whole wheat wrap, which are generally smaller than the fajita tortillas, and less of the bean mixture per tortilla, the caloric content should be less. You could have one serving for lunch or two for servings for dinner.
And for those of you who do not like hot and spicy foods... Just do the black beans, cheese & tortillas with whatever toppings you like. It would still be yummy.
Black Bean Salad by Kate All the dicing may seem daunting, but it is very easy if you have a food processer . . just do not over-process.
This dish holds very well. Can be taken to picnics without fear of spoiling. Can be warmed and mixed with cooked chicken for a variation. Add cheese to it . . the rice wine vinegar is the key to the the unique flavor (but make sure it is NOT the sweetened kind!
Create your own variation!
It is a hit with my friends and family.
Blackened Catfish A quickie dinner dish.
Blackened Chicken Salad The recipe (From Cooking Light Magazine, adjusted) has several steps to it, but it's well worth the effort. A very pretty salad, it makes a great presentation if you're having guests.
Blintz Pancakes Here is a pancake recipe that we love - and that I made SBD friendly.
Blueberry Pudding It makes a thick, rich-tasting blueberry pudding that curbs the appetite. I eat this stuff all the time. Originally it was a recipe in the zone cookbook but the ingredients weren't blended together.
Bone Soup When DS was a child, he called this turkey bone soup; eventually, it got shortened to plain old bone soup. It works well with chicken, too.
Bourbon Cranberry Sauce I have made this for several years. This year I will use the Whey Low and I am substituting the SF Syrup for molasses.
Brazilian Black Bean Soup
Breakfast Bars These are chewy and very satisfying...
Breakfast Burritos From Healthy Foods newsletter - a great Sunday brunch or family meal!
For just individual servings, freeze them after wrapping them in foil and then defrost and warm for your breakfast.
Breakfast Casserole Many Ways This freezes very well. To reheat, microwave about 3 minutes. It is good with sour cream and salsa on top.
Breakfast Danish
Breakfast Quiche Squares For a great Phase 2 breakfast sandwich, toast 2 pieces of Oroweat Light 100% Whole Wheat bread and place quiche square in between.
Breakfast smoothy I also enjoy a chocolate version of this recipe. Omit the pear, lemon juice. Add 2T sf cocoa powder, baking type and 1t vanilla.
Broccoli and Blue Cheese Salad I never get tired of this salad, and it is great to take to pot lucks and family dinners.
Broccoli Cheese Soup This was a daily dish on the SBD site and thought it was a good addition to the extra-easy section too!
Broccoli Cheesy Frittata Breakfast for Two 6 oz chilled tomato juice / coffee
Lunch for 4 add a salad or soup / sf jello / 4 oz milk
Dinner for 2 add veggies / salad and shrimp cocktail plus a glass of red wine = big satisfied smiles
Broccoli Salad My mom gave me this recipe - I made it and it is delicious! Tastes better as the week goes on!
Broccoli Soup This is a very filling and deliciously fresh-tasting soup with very low calories. Tastes even better with a little reduced fat cheddar and/or toasted almonds sprinkled on top!
Broccoli X-Tra Cheese Soup Freezes well and can be used for snacks (cup of soup on the run). Eat with celery sticks for extra veggies.
Broccoli-even-broccoli-haters-will-love!! Get a good quality (Asian brand) 100% sesame seed oil; note that some sesame seed oils are not 100% (they are a mixture of sesame seed oil with vegetable oil and of course are cheaper).
Broccoli/Cauliflower Salad I found this wonderful recipe elsewhere on the recipe board and wanted to share! Today, I enjoyed it for lunch along with some leftover taco meat and low fat cheese for my protein source. I had been in a salad rut, and this was just the thing to get me out of my routine!
Next time I make this, I am going to substitute Ranch dressing for the mayo and add enough water to just thin it a touch. My hubby’s opinion of the salad was “it’s good, but I’d just as soon dip fresh veggies in Ranch.”
I use my food processor to chop the broccoli, cauliflower, and apricot. This stores very well and is a great salad or side dish.
Broiled Orange Roughy with Salsa Glaze Easy and delicious even for fish haters.
Brown Rice (Another Way of Cooking...) Here's another way of cooking it. I'd never had much success before, but the 3/1 ratio of liquid to rice made all the difference, I think. I have yet to try MJ's method, altho it's on my list.
Brown Rice (Yet Another Way to Cook...) I bought a pressure cooker a few years ago to make risotto this way without having to stir and tend. Turns out brown rice cooks so much faster this way, and without burning or tending, it is definitely worth the pressure cooker (assuming you have rice at least once a week).
Brown Rice and Lentils To make this Phase 1, simply leave out the rice; you may have to reduce the liquid a little bit also.
Brown Rice Hot Dish Just been going through all the wonderful posts of recipes ... added several to my SBD recipe notebook. I just found one that sounded really good with brown rice (Phase 2). Said it would be especially good with chicken.
And congrats to all of you for the weight loss! You are an inspiration!!
(This is from Light & Tasty magazine.)
Brown Rice Salad with Leftover Turkey, Red Cabbage, and Pecans recipe created by Kalyn with a little inspiration from a salad in Bon Appetit Magazine.
Brown Sugar Substitute Substitute for brown sugar, found on the Splenda web site.
Bruschetta Serve over 4 cheese garbonzo bean bread recipe, salads, as a snack with slices of mozzarella...etc.
So good.
Brussel Sprouts with Tangy Sauce Can be made a few hours ahead and heated up gently in the microwave.
Brussels Sprouts by Scamper Recommended for brussels sprouts aficionados!
Brussels Sprouts with Mustard Cream You can serve this as a side dish or make it a main course by doing the following:
While Brussels sprouts are boiling, take 3-4 pork tenderloins, cubed.
Toss with some chili powder or cajun seasoning and saute in olive oil until done.
Double the amounts for the cream sauce and make as directed above.
Add the Brussels sprouts and pork to sauce and heat through.
Serves 4
Buttermilk Salad Dressing This also is great as a dip for veggies.
Butternut Bowl of Soup Print From Rodale 10/27/2008
ALL RIGHT RESERVED © 2008 Rodal
Butternut Squash Pie Best eaten in 1-2 days
Butternut Squash Soup This is delicious - you can probably cut down on the butter without any problem.
Butterscotch Heaven I was jonesing for one of our traditional Thanksgiving goodies, which combines butterscotch chips and peanut butter with crushed cornflakes. While this doesn't give the texture of our beloved cornflake cookies, it certainly gives it the flavor! I'd made the ricotta dessert with butterscotch pudding before and never been really pleased with the taste, but the peanut butter makes it oh-so-smooth and delectable! I find that making this (or other) ricotta dessert with fat free cottage cheese makes it much thicker and creamier than making it with 1% cottage cheese--how is that?
Cabbage and Green Beans with Bacon Bits Something different and tasty.
Cabbage Lasagna I came up with this when I overboiled some cabbage that I intended for cabbage rolls. What a happy mistake!
Cabbage Patch Stew I have also added a can of French style green beans and I cook until cabbage is unrecognizable.
This is a recipe from the Grandma recipe board way back when.
Cabbage Salad Asian style If you want to make this P1, you could substitute endame beans for the peas and use plain cabbage without carrots. Enjoy!
Cajun Maple Mahi Mahi I found this recipe at recipezaar.com. It is easy, low-cal and delicious. The trifecta of South Beach cooking!
Calypso Lentil Soup * This delicious soup is a meal in a bowl and vegetarian to boot. Those who eat meat might add some cooked lamb or Italian sausage.
*Do not use the already canned crushed tomatoes, as they are packed in puree and it is too thick. Crush the whole tomatoes before adding to the pot.
At the end we added some precooked frozen medium shrimp(thawed and tails removed) and slices of grilled lean spicy turkey sausage links.
Note from Editor: Without the carrots, it is a Phase 1 dish.
Cappuccino Mix
Caribbean Chicken with Black Beans, Sweet Potato and Lime Here is something I made for dinner tonight from Eating Well Magazine. It was terrific and done in less than 40 minutes. I had some homemade blackening and used Cajun instead of jerk. I sauteed some fresh spinach to go with it - all the good colors on the plate. It looked great!!! Enjoy!
Caribbean Coconut Chicken
Caribbean Jerk Chicken
Caribbean Salsa Chicken
Carne Guisada I From Allrecipes, submitted by 'Janice', who says: 'A Mexican inspired take on beef stew, that includes chili, peppers, tomatoes, cumin and garlic. It calls for the meat cubes to be browned in lard, but olive oil or canola oil could be used for a lower-fat version.'
Carpaccio of Raw Zucchini
Cashew Mayonnaise I use this for a salad dressing, increasing the water to 1 cup and the lemon juice to 3-4 T. Since I don\'t need it thick like mayo, I put the oil in with the other ingredients. Makes a very creamy tasty dressing.
Cauliflower Omelette
Cauliflower Popcorn This is sooooo Good!
Cauliflower Salad Found this recipe today, I will use a assorted lettuce leaves, light mayo and turkey bacon when I make this one
Cauliflower with Fennel and Mustard Seeds
Cauliflower With Ginger and Cilantro I am posting a recipe I found it in an Indian book.
If you can't find garam masala in a store, I have given a recipe for two versions. I prefer #2, but it makes more, so if you're not sure you'll use much, try #1.
Cauliflower-Green Bean Stir Fry This dish uses spices used in many Indian dishes. The veggies heat over well to eat the next day.
Caulifower with Chilies and Dried Mustard Seeds A great Indian dish! If you cannot find ural dal, any tiny bean like a lentil would probably do just fine.
Celebration Green Beans
Chai Latte Mix This is also from Carol Tannehill - sounds like a great low-cost substitute for those expensive store-bought mixes!
Chai Tea
Champagne Mustard I was reading the paper and found this recipe.
Editor's note: I'm not sure about the inclusion of Champagne ... cannot find it as approved on SBD, though red wine is.
Charlie's(TM) Tuna Melt Wrap From Mission Foods
Cheater Homemade Broth Makes about 4 cups; doubles and triples easily.
5 minutes prep time; 30 minutes stove time.
The broth keeps for 4 days refrigerated and 6 months frozen. Lynne also says, “Swanson now sells an organic, low-fat, reduced sodium chicken broth that, to my taste, trumps their regular canned broth.”
Quoted from “Weeknight Kitchen,” a weekly email from Lynne Rosetto Kasper.
Cheese Cake Here is a cheesecake recipe I just got from a good friend and it sure looks like it's SBD friendly. I can't wait to try it.
Cheese Crackers In spite of the simplicity of the recipe, everyone asks for this one ALL THE TIME!!! I thought I'd post it!
Cheesecake Cups
Cheesecake Pie
Cheesy Cauliflower Soup I got this off the web site of the Dinner Diva. Sounds delicious and so easy!
I also have a Bamix hand-held mixture and think that would work wonderfully with this recipe ....
Cheesy Salsa Chicken Breasts Here is one of my favorite main dishes. It is easy and sooo good. I got it off the recipe board here at SBD Online a long time ago but I don't know who to give credit to
(I am not sure if the sour cream is okay in Phase One--may be only for Phase Two)
Cherry-Almond Crisp Editor's note: Help! Again! I forgot to write down who submitted this!
Chick Peas Italiano
Chick-pea Soup Thanks to all on the board and your great recipes! You have made my SBD induction so easy. The food is great! I made this over the weekend and it was wonderful!!! Great flavor and appearance! Worth the work.
From C. Dragonwagon Dairy Hollow House Soup and Bread Cookbook.
Chicken & Artichoke Hearts Casserole I was looking for something different to make with items on hand when I put this casserole dinner together. It came out so well that I have to share the recipe. Hope you enjoy it as much as my husband and I did.
Chicken & Sweet Potatoes with Rosemary Do not increase the rosemary in this recipe, as I once did. Just a little dab will do ya.
This recipe is from “Great Taste ~ Low-Fat Chicken” by Time Life. Only the directions have been changed (to be less formal).
Chicken 'Spaghetti' It was delicious and I didn't miss not having real pasta.
Chicken 'Wings'
Chicken ala Tippers: The Healthy Alternative to Fried I actually created a recipe today! woo hooo! I've been missing good ol' fried chicken and this was my attempt to make a SB friendly alternative. It's fantastic!
Chicken and Dumplings
Chicken and Green Bean Soup
Chicken and Nut Stew From Cafe Beaujolais by Margaret Fox.
Can be served over rice as a phase 2 meal.
Chicken Avocado Wrap Before I started SB, I put it on bread. But I have found it taste just as good on lettuce. My kids enjoy them too.
Chicken Barley Soup I'm definitely on a roll - but this is the last one for tonight!
Chicken Basil This is one of my favorite thai recipes - Didn't take much to adapt it to SBD. Enjoy
Chicken Breasts Stuffed with Ricotta and Goat Cheese I got this recipe from the American Heart Association Low Down on Cholesterol Cookbook. We prepared it tonight on the spur of the moment and served with a salad. Delishous! DH said that it is a keeper, and he is not really a chicken fan!
Chicken Cacciatore This is good for company as it makes a lot. You can adjust seasonings to taste. I like more basil than oregano and extra garlic. *** put a pinch of baking soda in to take out the excess acid. (no heartburn!)
Chicken Cheese Ball
Chicken Cinnamon Bake The cinnamon makes this dish smell and taste exotic. It is very easy to make. You could cook it in foil if you do not have a covered baking dish. You could also marinate it ahead of time for added flavor. Experiment with the flavors that make up the sauce. Serrano peppers are hot, you may want more or less, depending on your tastes. The same is true of each of the ingredients.
Chicken Cordon Bleu My husband likes to do swiss ham swiss to top it. You can really add as much or as little as you'd like. I guessed on the cooking time. The main thing is that the chicken is cooked through which depends of course on the thickness.
Chicken Curry Here is my Chicken Curry recipe; this goes great with broccoli and/or asparagus and for those on Phase 2, this goes great with basmati or brown rice.
Chicken Dijon You could probably use chicken stock instead of wine for Phase 1 and it would still be delicious.
Chicken Divan For MY family of 4, I made 16 oz of broccoli and doubled the rest of the ingredients.
A quick way to make the sauce is to use a Tupperware Quick Shake container to blend the flour, bouillon, pepper, nutmeg, and milk together before putting in the saucepan.
Chicken Enchiladas Leftovers are yummie!!
Chicken Escarol Soup
Chicken fajita salad For Phase 2, you can wrap the chicken & cooked veggies in low carb tortillas.
Chicken Italian Style
Chicken Marcella I made the best baked chicken last night. It was called Chicken Marcella and was in the last AARP magazine. If you are baking a smaller turkey without stuffing, I think this would work.
Just increase the baking time for bigger birds and try to keep the skin unbroken. It will puff up as it cooks and the meat is moist and yummy. Super easy!
Note from editor: Remember, for SB we eat only the breast without the skin - let the rest of the family have the rest of the bird!
Chicken Marsala Nutrition: 212.9 calories;12.4g total fat; 34.2mg cholesterol; 168.7mg sodium; 315.4mg potassium; 8.8g carbs; 1.3g fiber; 0.4g sugar; 16.2g protein.
If you want a slightly thicker sauce, mix together 2 Tbs water and 1 tsp cornstarch. Stir into sauce.
*Grind whole of blanched almonds in food processor or coffee grinder.
Chicken Parmesan (My version) My husband requests this once a week. Its really juicy and nice, not like most chicken breast receipes
Chicken Parmesean All the measurements are approximate. You can cook spaghetti squash & serve it with the remainder of your sauce. I like Classico & it doesnt seem to have any added sugar since none is listed in the ingredients.
Chicken Roche I got this from a newsletter, that says 'This is a quick, filling, spicy dish consisting of beans, chicken, and tomatoes served with rice. It's good stuff!'
Chicken Saltimboca Recipe courtesy Giada De Laurentiis (Everyday Italian)
Chicken Satay Really excellent with a spicy Thai peanut sauce. You get it pre-made on the ethnic foods aisle of your grocery store.
Chicken Savoy This is one of those dishes that the whole family loves and tastes great when reheated too!
Chicken Soup with 'rice' This soup comes out very creamy! You may also add additional vegetables to suit your taste. The cauliflower has the texture of white rice.
Chicken Spinach Skillet 'Quiche'
Chicken Strips
Chicken Stuffed Eggplant
Chicken Taco Salad with Tomato-Avocado Salsa This recipe is adapted from “Great Taste ~ Low Fat Chicken” by Time-Life.
I left out the tortilla part of the recipe. If you are in Phase 2, you could enjoy it on a whole wheat flour tortilla.
Chicken Tomato Soup
Chicken Tomato Soup
Chicken Tortilla Soup - minus the tortillas
Chicken w/Golden Onions I got this recipe somewhere and have made a few changes. It is really good, filling and right on target!
Editor comment: It called for 4 tsp flour, but I took this out in the interests of keeping it Phase 1. Those in Phase 2 could thicken with some whole wheat flour or arrowroot (2 tsp) if desired. However, looking at the recipe, I really don't think it is necessary. Just cook it down until it isn't too watery.
Chicken White Chili
Chicken with Capers & Roasted Red Peppers I just enjoy the delicate flavor of capers and red peppers, so didn't want to add spices to this recipe, but feel free to spice it up any way you'd like.
Chicken with Chickpeas, Garlic, Tomatoes and Thyme Here is a recipe I adapted from a novel (Under the Tuscan Sun)! I have made this several times over the summer and it has become one of my favorites as well as one of the family’s. Hope you like it too!
Chicken with Red Wine
Chicken with sun dried tomatoes & mushrooms
Chicken with Sweet Peppers and Balsamic Vinegar
Chicken-Eggplant Barley Stew Just made this last night, Yum! I think it's all legal for phase 2, without the barley it would still be tasty and P1 legal.
Chicken-Pistachio Salad Found this on the South Beach site. I have enjoyed many wonderful meals from this site and would like to give at least one back. ENJOY!!
Chicken...the Kids begged for more For color and a slight taste you could throw in some green onion the last 2 mins of cook time.
This looks like gourmet food, it tastes like gourmet food, but it is very easy to cook.
You might also try marinating the chicken in a mix of white wine and Italian dressing 30 mins and then using the marinade in the recipie.
Chicken/Shrimp Stir-Fry When in Phase 2 you can serve over whole wheat pasta or brown rice.
This is one of my favorite recipes that I came up with in Phase 1.
Chickpea-Mushroom Curry (Recipe from the Vegetarian Times~ I highly recommend this book to those in Phase I. You can add meat to most recipes and it has some great stuff!!!!)
It says to serve with rice or bread. You can serve it with brown rice in Phase II. I usually just eat it by itself with some chicken, and it is great! The spices can be expensive. I like to use pepper and garlic. I happen to have all the spices because I cook Indian food all of the time, but the only required items are ginger and chili powder. You can use oregano or basil instead of coriander. Turmeric makes it taste smooth, but isn’t necessary.
Chiffon - all phases Note - Lemon is my favorite. To boost the lemon flavor, I add about a tsp of sugar free lemonade mix.
Chile Verde
Chili by Ainslie Freezes well and retains excellent flavour.
Chili Chicken Husband liked it so well he took some to work for lunch!!
Chili Rellenos Bake recipe from Brooke with slight adaptations by Kalyn
South Beach Suggestions:
Made with with fat-free milk and low-fat cheese, this is good for any phase of the South Beach Diet or any type of low-glycemic eating plan.
Chili Seasoning Mix
Chinese Black Bean Cakes These are really delicious, especially when served with sour cream or the homemade sauce included in this recipe! They are great for Chinese New Year.
Chinese Peanut 'Wings' Note I substituted low fat peanut butter in mine. Hope you enjoy them.
Choc/Banana Smoothie
Choco-Nana Milk Mixer Adapted for SBD principles from recipe found on MedicineNet.com, at:
http://www.medicinenet.com/script/main/art.asp?articlekey=59673&ecd=wnl_hlc_060409
SOURCE: National Dairy Council.
©2003-2006 WebMD Inc. (before adaptation for SBD)
Chocolate Almond Ricotta Cheesecake for Phase 1
Chocolate Cake & Raspberry Sauce
Chocolate Chiffon Dessert Recipe
Chocolate Peanut Butter Brownies Came out beautifully.
Chocolate Peanut Butter Frozen Treat A great phase 1 treat--
Chocolate Peanut Butter Pudding This is just a touch over the 100 cal limit for sweet treats, but it is all natural, high in protein and very yummy.
Note from the editor: I checked out agave nectar on the Internet and it is pure fructose, which is allowed on SBD as a sweet treat, calories counted, as marcyfitz has done.
Chocolate Peanut Butter ‘Pudding’ If you haven't tried whey-low sugar yet, it's worth trying.
Chocolate Shake You'll have to read the labels on the pudding and skim milk to get the nutrition facts. Soy milk and skim milk may have different amounts of carbs, fats, etc.
Cinnamon Cranberry Flax Muffins by Chelsie This is from Laura Dolson Your Guide to Low Carb Diets, who says the recipe is from Chelsie Kenyon, About's Guide to Mexican Food. Chelsie says: These make a great breakfast, or even a dessert. - She also assures me that the three tablespoons of cinnamon is not a typo and adds: Did you know cinnamon is great for diabetics and low-carbers because it stablizes blood sugar?
Cinnamon Fruit Salad
Cinnamon Pudding Editor's comments: Though technically flours are Phase 2, beans are on Phase 1, so some of us have experimented and found that bean flours do not trigger the cravings that grain flours do. However, we caution that it may trigger cravings and therefore you may wish to keep it for Phase 2.
Cinnamon Pudding Cake
Cinnamon Scones From Sean Paajanen,
(from about.com)
They came out really good. The cinnamon could have been stronger for my taste. Next try I'm going with a tablespoon of cinnamon. Let me know if you try any variations and how they come out.
Cinnamon Scones, Take 2 This was orginally submitted by karen 1111. I made a few changes in it to satisfy my family. It really turned out great.
Mary C writes: I added a mashed banana to this recipe and used the full tablespooon of cinnamon and they came out REALLY good!!
Cinnamon Sugar Toast
Citrus Pork & Watercress Rolls Cook’s tip
Perk up plain old pasta by stirring a packet of washed watercress into cooked drained pasta with a little olive oil. cover the pan for 1 min until the leaves are slightly wilted, then serve - bellissimo!
Classic Salad Nicoise Editor's Note: The bread should be whole grain/whole wheat, of course.
Clementine Chicken Salad Nutrition per serving: 223.6 calories; 32% calories from fat; 7.9g total fat; 65.7mg cholesterol; 354.6mg sodium; 464.6mg potassium; 14.5g carbohydrates; 2.8g fiber; 0.6g sugar; 11.7g net carbs; 23.5g protein
Cocktail Sauce
Coffee Tofu Pudding Editor comment: I believe using brandy flavoring would be better than brandy given the alcohol calories in brandy itself, and it is not a recommended item on SBD.
Cole Slaw by Ernie
Confetti Bean Salad Here is a version of bean salad I developed that I love. It not only tastes good but is pretty too. Liz
Confetti Tuna in Celery Sticks I found this recipe in a kid's cookbook.
Cottage Cheese Pancakes
Cottage Cheese Pear /or appleDelight
Country Ham Very easy and very good. You can accompany this with some eggs for breakfast or black beans for dinner. Very low in carbohydrates and no added sugars!
Country Stew This recipe is a country stew that I hadn't made for years and I made it last week and it's delicious.
Cranberry Nut Bread From Laura Dolson, Your Guide to Low Carb Diets:
Great holiday bread, or for any time! Powdered egg whites are the key for giving it structure, but it's OK without them (I know it's expensive, but it really helps baking with nut flours, and one 8 oz can will help quite a few recipes). Try the variation with cheese - it's delicious, though unusual.
Cranberry Salad There is no way anyone will know this is SB. It is a perfect Thanksgiving, chicken, or ham dinner companion. If you want to feel extra sinful, add a little reduced fat Cool Whip when serving as a dessert.Keeps for several days.
Editor remark: The original recipe included pineapple, which is not on SBD, so was removed; it also included the juice from the mandarin oranges, which probably had sugar. Replace that with water instead if you cannot find sugar-free canned mandarin oranges.
Cranberry Sauce I made a SBD legal cranberry sauce which is great. I like it even better than the canned and it is very easy. Hope you try it, it is great.
Cranberry-Stuffed Acorn Squash
Cranbery Relish I made this last year and everyone loved it. It has a very fresh taste.
Cream of Broccoli Mushroom Soup To create Main Dish:
Add 2 oz goat cheese per serving and stir to melt over low heat to have protein included in meal within the soup course.
Otherwise this soup, as is, can be quite lovely with any dessert containing ricotta cheese as the flavours both being subtle complement each other very well.
May also be chilled and served as a cold summer soup with / without cheese.
Cream of Cauliflower Soup This is great to use to fill in those empty spaces when you get that hungry feeling.
Cream of Tomato Soup The recipe called for honey, which is not allowed, so I tried Equal and it worked just fine - it was really good.
Creamed Cabbage Reheats next day or two well.
Great as a side dish.
Creamed Spinach
Creamsicle Pie Maria and I invented this tonight and it was a huge hit. Very yummy and reminiscent of old-fashioned creamsicles.
Creamy Chicken Paprikash adapted from cookbook
Creamy Cole Slaw From the Splenda website
Creamy Cole Slaw On the Beach
Creamy Dill Sauce For the salmon patties.
Creamy Dream Pie I was originally served this before went on SB. It had mini chips in it and was in a chocolate cookie crust. I made some substitutes in the original recipe and you cannot tell the difference. When I made this I used the walnut crust found on this site, which contains cinnamon. I sprinkled a little cinnamon in with the vanilla. I mixed in blueberries. It was a delicious creamy treat after my evening walk.
Creamy Green Beans This recipe couldn't be any easier, but we have had it on both Thanksgiving and Christmas and it was a huge hit. I haven't gotten the beans drained well enough yet, though, according to my hubby, because the Velveeta ends up a little watered down. My next step will be to actually empty the green beans from the colander (after rinsing and draining) onto paper towels to get even more moisture out. Even 'watery', though, this is yummy!
Creamy Red Salad Dressing Excellent creamy dressing without the cream!
Creamy Spinach Dip
Creole Mustard
Crepes This is a delicious breakfast when I am craving something sweet. Tastes a lot like regular crepes or french toast. Easy to make and so yummy!
Crock Bean Soup with Kale I got this recipe from Flylady, a nice winter soup recipe!
Editor comment: Please note that the carrots are a Phase 2 item, so those in Phase 1 should leave them out.
Crock Pot African Turkey Vegetarians can use 1 15-oz can garbanzo beans and a 15-oz can of red kidney beans, both drained and rinsed instead of the chicken. Add 1 15 ounce can diced tomatoes, too.
If you are on Phase 2, this dish is normally served over couscous.
Crock Pot Italian Beef Leftovers (if you have any) reheat great! I will add some diced bell pepper and lowfat mozzarella cheese on top of the meat and microwave until melty and hot.
Crock Pot Tortilla Soup (without tortillas!) A perfect spicy winter dish!
Recipe of the day: adapted from and courtesy of Hatch Green Enchilada Sauce
Crockpot Red Round Steak
Crockpot Bavarian Sauerkraut Sauerkraut is one of my very favorite foods. I don't make it too often however due to the salt content but it is a nice treat. I think there is a low sodium kraut but I don't see it too often. Rinsing the kraut helps to cut down on the sodium content a bit.
Be SURE not to eat the Juniper Berries after cooking. They are VERY bitter and taste nasty. They DO add a nice touch to the kraut however.
Crockpot Beans When beans are soft you should switch to low - so use low or autoswitch if cooking all day. After the beans are soft - add liquid smoke and salt to taste.
You can adapt this recipe to any type of beans - the only trick is to not add anything with too much salt or acid until the beans are soft. So if you want to add tomatoes add them later.
You can make them spicier by using hot chilis (fresh ones chopped finely) or omit all the chilis and make them more like baked beans by adding brown sugar substitute, mustard and balsamic vinegar (after the beans are soft).
Crockpot Beef Burgundy Editor's note: The oat flour makes it Phase 2; leave it out for Phase 1.
Crockpot Peanut Chicken Hi all,
I don't recall exactly where I found this recipe ... somewhere on these boards ... nor do I recall who posted it. So my apologies in advance to its creator. :-)
Crockpot Recipe for Hungarian Pot Roast with Sour Cream and Paprika Gravy recipes created by Kalyn
Crockpot Recipe for Vegetarian Black Bean and Tomatillo Soup with Lime and Cilantro recipe created by Kalyn
Crockpot Salsa Chicken
Crunchy Cheese Crackers NOTE: Strictly speaking, flours of any kind are not allowed on Phase 1, but many have found that using the bean flour does not have detrimental effect.
Crunchy Chick Peas I have tried the crunchy chick peas and love them. I have tried them two ways that I think folks might be interested in.
Crushed Cranberry Cake For elegant presentation cover with thin glaze made from slowly boiling 1 cup orange juice with 2 TBSP Splenda reducing to 1/2 cup. Pour cooled glaze over cake. Sprinkle orange zest over glaze; chill to set 15-20 minutes in refrigerator.
Bring to room temperature before serving.
Delicious also served with chilled CoolWhip or Yogurt Cream made by draining 2 cups yogurt overnight in frig in cheesecloth covered strainer placed over bowl covered with plastic wrap. Sweeten or leave tart as both make a great topping.
Crustless No Recipe Quiche Another winner from Dinner Diva! She says supper, but I think it would make a great take-along breakfast!
Crustless Pizza You can make this ahead and just pop it in the oven. If it is cold, bake longer.
Crustless Pumpkin Pie I have been making this as a holiday lifesaver way back from weight watcher days, but its a perfect match for SBD Phase II also.
Crusty Fish Fillets I saw an earlier post about fish and wanted to share this one with you -- very tasty and actually good when I reheat it on top of the stove in a little olive oil.
Hope you all enjoy this as much as I did.
Cucumber Gazpacho
Cucumber Hummus Stacks This is an easy appetizer that looks and tastes very good. It is a nice change of pace from the usual tray of raw veggies for parties and other occasions.
Cucumbers & Tomatoes in Vinegar Hey everyone!
My partner came up with this really great recipe for cucumbers and tomatoes in vinegar.
Cheers!
Cumin Roasted Brussels Sprouts
Curried Apple Pork Chops Serve with smashed cauliflower.
Curried Garbanzo Beans I made the chickpea and basil saute from the new recipe book, and thought it was very bland, so I came up with this recipe instead. Could also add some thinly sliced red peppers after onions have cooked for awhile (and before adding the beans).
Curried Shrimp in Peanut Sauce A good quickie dinner.
Curried Sweet Potato Latke
Cynthia's Key Lime Pie You could easily change the flavor if you want lemon chiffon pie...or any other pie, really.
Cynthia's Pie Crust The crust was a little crispy at first, but softened when refrigerated over night.
Editor's note: Cynthia made this to go with her Key Lime Pie but it could go with any other pie or even cheesecake!
Cynthias Quick and Easy Quiche Its all up to you and what you have on hand!
Dairy Chiffon Dessert This is a variation on the other chiffon desserts, but used yogurt, so it counts towards a dairy.
Dark Chocolate Pistachio Yogurt This makes a super at-home dessert and can travel well to buffet dinners presenting well in crystal goblets at home or in plastic mini-cups at a picnic. Very adaptable.
Deb's Eggplant Lasagna For a meatless main dish, simply leave out the meat and it will be equally delicious - editor
Deep Dish Pizza Quiche This tastes like a deep dish pizza! No kidding! Even the leftovers are phenomenal.
DELICIOUS Cheesy Tomatoes This is really easy and really good! Great snack for small budgets! Tastes kinda like homemade lasagna!!! Mmmm
Delicious Chocolate Shake I had an old recipe off an Atkins forum for a chocolate shake that called for cottage cheese, whipping cream, EB, and protein powder but I have changed the recipe to make it appropriate for South Beach.
First of all let me say that one of the ingredients is cottage cheese. I HATE COTTAGE CHEESE but I guarantee you won't taste it in the shake.
This is delicious but healthy too which is amazing. This shake tastes like it is made with ice cream. Try it and see!!!!!! Don't let the funny ingredients keep you from trying it.
Another variation (thanks to Mama2girls): add General Foods SF Int'l. Coffees - try French Vanilla - makes the shake taste like a frozen coffee drink.
(The SB nutritionist said you can count as protein and -25 calories sweet treat.)
Delicious Flank Steak This is our family's favorite meal--great for every day or company. Makes great left overs to if you have any! Enjoy!
Dessert Cheesecake Not Baked Note: This would be Phase 1 without the fruit.
Detox Vegetable Salad With Mango And Chili
DH and His Minestrone Soup
Diet Cola BBQ Chicken We've made it using Heinz One Carb ketchup and Diet Rite Pure Zero soda. (Diet Rite cola is sold at Food Lion's in Maryland.)
The recipe makes a lot of sauce, so we've been using two packages of chicken breast tenders and having leftovers the next night.
This is also great to use for a pulled bbq chicken sandwich on a whole wheat bun.
Dill-icious Tuna & Cucumber Salad From the back of a Bumble Bee tuna label.
Dilled Lemon Zucchini This was in the Deepak Chopra recipe book; I tried it yesterday and it is delicious so I wanted to share!
Double Mushroom Soup Recipe by Kaylyns Kitchen
Not only is this the best-tasting dish I have ever made out of old mushrooms in the fridge that were close to past-their-prime status, but it is also the best mushroom soup I have ever made, and it is a Phase One soup for the South Beach Diet! This is also the soup that will make you remember how much you love your immersion blender, if you have one. Everything else here is low-glycemic and I loved the idea that the soup had no cream, but tasted very creamy.
Dutch Meatloaf This is the best meatloaf I have ever eaten!
Dutch Meatloaf (modified version) Modified receipe from previous one
Eaaasy Crockpot Chicken This is a great recipe that my grandmother-in-law gave me. It is a real hit because IF there are leftovers, you can make some yummy chicken salad with them.
Eastern Shore BBQ Chicken This chicken is very moist. It is THE BBQ Chicken recipe in Ocean City Maryland on the Eastern Shore.
Easy Cheese Sauce
Easy Cheesy Chicken and Broccoli I think that this would also be yummy with shrimp or even ground beef!
Easy Chili with Shrimp Not only is this easy, but travels well in lunches. I omitt the cooking and microwave 3.5 to 4 minutes at work. It is very filling.
Easy Lemon Garlic Shrimp If you live near a Costco, I recommend getting the jumbo prawns from there, very good and much cheaper! You will love this!
Easy Oven Baked Brown Rice I found this in a back issue of Cook's magazine. How timely! To minimize any loss of water through evaporation, cover saucepan and use the water AS SOON as it comes to a boil. To double the recipe, use a 13 x 9 inch baking dish; the baking time need not be increased.
Easy Parmesan Garlic Chicken Wow, tonight I actually made a new recipe that everyone enjoyed! Trying to please everyone in my household is a Herculean task. This recipe was in the January 4, 2004, issue of Parade magazine in an ad for Kraft Parmesan cheese. It smells heavenly while baking, and is amazingly easy to prepare and quick to cook.
Easy Salmon Cakes Here is another great recipe from Eating Well magazine. I made these tonight and my sons ate them!! Not expensive, easy and delicious!!
Easy “BBQ” Meatballs The tomato sauce-Yoshida’s mixture really turns out tasting quite like BBQ sauce! These are quick and easy and kid-friendly! My MIL came up with this recipe, and when I served it to my family, everyone immediately dubbed it a “keeper,” even my 10- and 7-year-old boys who are notoriously picky! Enjoy!
Egg & Veggie Mix-Up I enjoy this every other day,
I make my own Pica de Gallo to save money - I chop all veggies in advance and keep them in a plastic bag in the fridge. They are good for 1 week.
Egg Burritos To Die For This dish is something that used to be a favorite at Lake Powell when I was catering houseboat trips there. Now that whole wheat low carb tortillas are widely available, (I like Carb Chopper or Mission brand) egg burritos make a great South Beach Diet breakfast for phase two or three.
These freeze well, so I encourage you to make the whole batch and freeze some for later. For best results with frozen burritos, thaw overnight in refrigerator, because if you microwave them for too long the tortilla can get tough.
Egg Drop Soup
Egg McMuffin
Egg Muffins The meats and veggies are optional but highly recommended.
Egg Rolls Calories: 181
Fat: 4.5g
Sodium: 666mg
Carbs: 27g
Fiber: 14g
Sugars: 2g
Protein: 19g
Egg Salad Sandwiches OR: Top with bean sprouts, avocado and low fat swiss cheese
OR: Omit the pimento and mustard. Add 1/2 cup feta cheese & 2 T sliced pitted ripe olives.
Enjoy.
For Phase 1, just wrap the salad in a lettuce leaf and enjoy!
Eggnog
Eggplant Chili
Eggplant Marinara I think you will like this.
Egyptian Fool I like to add some diced cucumber to mine (right after the mashing)
Some like to add hard boiled eggs to it.
Makes a nice breakfast and is a lovely way to increase your daily bean intake.
Elegant Lima Beans This is from an ancient Women's Day (or Family Circle?) magazine; I tried it and loved it - hope you do too. It is specially dedicated to Debi and hopalong bunny.
Ernies Ham Salad
Extra-Special Phase 1 Stuffing One of the tricks to making low-carb turkey stuffing is to use a lot of vegetables. Another is to use a bread made without a lot of starch. This stuffing can be cooked inside a turkey or chicken, cooked on the stovetop, or baked in the oven in a casserole dish. You may think it sounds like there is an overwhelming amount of celery in this dish, but it actually cooks down so much that it is fine.
Fajita Casserole Usually when I make these I make them individually on a plate, but the casserole was easier to serve. You can do it however you like.
Fake Pizza I found this recipie and it was a godsend for my teenagers who were on the diet with me. You can truly make this recipe your own by topping any way you like. Hope you enjoy it!
Fantasy Cabbage Rolls
Faux Spaghetti & Italian Sausage I was surprised how delicious this was. You can also cook the squash and simple add low-fat margarine and garlic salt.
What a wonderful substitute for pasta!
Feel Good Chocolate Shake If you prefer something other than chocolate, try frozen fruit…just omit the ice. Using the fruit would make it phase 2.
Field Salad with Snow Peas, Grapes, and Feta I adapted this for SBD Phase 2 from Cookinglight.com. I served it on a large platter. It makes a beautiful presentation, and is really good.
Fiesta Omelet
Firehouse Chicken Chili I made this last night and it's wonderful on a freezing cold night. I supposed you can make it with ground beef but I really liked it with chicken!
Fish - Basa filet
Fish - Cayman style Phase 1, serve with steamed broccoli and large green salad.
Phase 2, add sweet potato fries.
If you want to use a thicker white fish, then score the meat & press onion/bell peppers into the scores before baking.
Fish Fillets Italiano Cod and haddock fillets work well for this braised dish. An extra easy and quick way to fix a superb tasting fish dish!
Flash Chicken Saute with Cider and Almonds Excerpted from The Splendid Table How to Eat Supper: Recipes, Stories, and Opinions from Public Radio Award-Winning Food Show by Lynne Rossetto Kasper and Sally Swift (Clarkson Potter, 2008). Copyright 2008 by American Public Media. Quoted from “Weeknight Kitchen,” a weekly email from Lynne Rosetto Kasper.
Carol’s comment: I haven’t tried this recipe, but it looks SBD-friendly. I substituted Smart Balance for the butter.
Flavored Vinegars The ingredients listed provide a variety of ways to flavor vinegar; try these or some of your own.
Flax Seed Granola I tried making some flax granola and it turned out so good, that my whole family liked it. Just thought I would share the recipe in case anyone would like to try it.
Flax Seed Pancakes It was on the Nutritionists' Board and was okayed.
Flax Seed Pancakes From the flax seed web site.
Flax Seed Pizza Crust This again is from Laura Dolson, Your Guide to Low Carb Diets.
This is a variation of my flax meal focaccia bread. It makes a pizza that is about 12 inches in diameter, although you can spread it thinner and larger if you want.
Flourless Chewy Oatmeal Cookies Got this while surfing the Internet ... sounded good!
Originally from the Washington Post 10/30/96 Recipe from Marcy Goldman, a professional baker and food writer based in Montreal.
* Note: Whey Low is, I think, available only over the Internet. You could just use Splenda for the entire amount of sugars - it would change the flavor, but not too much, I would imagine!
Flourless Lemon Cake I found this in Allrecipes and it looked good - have to admit, haven't tried it!
One variation, for Phase 2, is to use 2 thin-skinned oranges, or 4-5 clementines, or 350 g kumquats.
Foccacia Flax Seed Bread This is from Laura Dolson,Your Guide to Low Carb Diets:
I call this focaccia because it is baked in that style - flat on a sheet pan, and then cut up into whatever sized pieces you want. It works for toast, sandwiches, and is rough in texture like heavy whole grain breads.
Frappuccino DO NOT substitute real eggs in this recipe. Eggbeaters can be eaten uncooked with no health risk. Eggs must be cooked.
French Pancakes Absolutely scrumptious!!!
French Toast Eggs try it. you won't be dissapointed.
French Toast Bake
French Vanilla Cappuccino Mix
Fresh Sugar Snap Peas with Sesame Very easy and quick with good flavor.
Fresh Tomato Soup Oops! Cannot remember where I got this!
Fresh Veggie/Fruit Snack Perfect for satisfying cravings!
Fried Cabbage
Fried Cauliflower I modified this from Juan Carlos Cruz's Calorie Commando.
Frozen Chocolate Soufflé I can't be trusted with ricotta. I go nuts and eat half a carton. I decided to try cottage cheese instead and I really like the result, especially when it's partially frozen. Very reminiscent of frozen yogurt.
Gail's Jello Chiffon You can use any flavor Jello. This is great for dessert or snack as the cottage cheese is filling.
Gala Chocolate Walnut BB Cake An adaptation of the yummy Gwenn Black Bean Brownie recipe for a wonderful gala flour-free Birthday Cake !!!
Garam Masala
Garbanzo Bean Bread Once it's done, you can use it right away or cool it and use it later. Add your favorite SBD toppings. I use SBD friendly salsa or pizza sauce, cheese, sauteed onions, peppers and mushrooms, sliced olives and a little soy pepperoni. Then put it in the oven at 350 for about ten minutes until it's hot and the cheese is melted.
This bread also is good with Mexican food, and as the base for a fried egg sandwich. For one 8 inch pizza crust (or double for a 10 inch pan).
Another member added 1 1/4 tsp ginger, 1 tsp cinnamon, 1/4 tsp nutmeg, 1/8 tsp allspice and 2-3 packets of Splenda to the batter (doubled recipe) for a spice bread. It sounds great but I have not tried it yet.
Garbanzo Cucumber Salad Enjoy! I added a chopped green pepper, and a can yellow wax beans, (drained) I sometimes don’t have fresh lemon so I have made it without the lemon peel.
Garbanzo Loaf This was one of my more successful experiments. Next time, I’m going to add some sliced calamata olives.
Garden Burgers
Garlic Chicken with Sun-Dried Tomatoes Good phase 1 dish without the rice!
Garlic Green Beans
Garlic Lemon Chicken Breast from Spicymama My husbands favorite chicken: really tasty.
If you are in phase 2, you can serve it as we enjoy it - with brown and/or wild rice and almonds.
Garlic Lime Chicken This is from Healthy Foods.
For vegetarians, this recipe works very well with Boca Chikin patties. Cooking time will be less, however.
Garlic Lime Chicken by Pamela Modified from the
Garlic Mashed 'Potatoes' CALLING ALL GARLIC LOVERS! MMMM.............garlic breath!!!! lol
Garlic Steak And Roasted Mushroom Salad Editor's Note: With the potatoes this can only be considered Phase 3.
Garlicky Ginger Lime Marinade Can't remember where I got this from, sorry!
This wonderful marinade will also work with veggies or tofu. So have fun!
Ginger- Chinese 5 Spice Soup The ginger and Chinese 5 Spice give it a slightly sweet, Asian flavor- it is a combination of star anise, cloves, cinnamon, fennel and pepper. My husband said it reminded him of miso soup, but this is a deeper flavor. For p2, I add some sobu noodles.
Gingerbread Bean Cake Another delicious variation of the famous bean cake recipe!
Gingered Sweet Potato Latke Note: For fluffier pancakes, separate eggs. Separate and add yolks where it says to add eggs. Beat egg whites until stiff. Fold in egg whites after all other ingredients have been mixed in.
Glazed, Grilled Salmon I had the most WONDERFUL dish tonight for dinner. There is some molasses in the recipe, but it's only 1/4 tsp. so I don't think that is going to kill your diet too much. Give it a try! Not bad huh?
Gobblygook and Bat Wings I made this with one of my granddaughters. It was great fun. I sent it home for her to share with her brother and sisters. It disappeared quickly. A great Halloween treat! Liz
Goetta This makes a very hearty breakfast.
Golabki Casserole
Golden Chicken with Spicy White Beans Serve chicken & beans with a low carb tortilla and your favorite salad.
Grandma's Candied Pickles I adapted my grandma's candied pickles recipe. My family couldn't believe how good they were!
Grandma's Jewish Noodle Pudding (Kugel) This never leaves the table with leftovers! You can omit the cheese and sour cream.
Granola by Nunnee I usually add some of this into my yogurt and fruit. It adds some crunch! You could use it also as a cereal...measuring about 1/2 a cup per serving...
Grape Nut Roast This recipe with slight variations has been a standby since I was a child! You can substitute other cereals or add other ingredients. Comfort food!
Greek Chicken and Kraut Our whole family loves this. It heats up nicely. It's good served with bran muffins.
Greek Layer Dip
Serve with veggies (phase 1) or whole wheat pitas (phase 2). For a crispier pita, toast the pitas in an oven at 350 degrees for about 10 minutes.
Greek Lemon Sauce I put this on asparagus or fish or both! I found this online, and my apologies I did not write down the contributor to give proper credit.
Greek Salad
Green Bean and Red Onion Salad I got this from a friend on another site ... sounds delicious!
Green Bean Goulash
Green Beans Almondine This vegetable platter can become a main dish by adding protein selections.
ie: 1/2 cup chopped cooked chicken; lean deli meats or a chopped hard boiled egg;1/2 cup assorted canned & drained heated beans such as kidney beans or chick peas per person. Cheese shredded and sprinkled on top of the green beans can also make a quick and tasty lunch or light supper.
Green Beans Pomodoro
Green Beans That Everybody Loves The last time I cooked this I used Allen's green beans and everybody thought they were fresh.
Enjoy
Green Chilies Casserole This is a wonderful dish served with pinto beans and brown or basmati rice.
Green Chilli Turkey Chili Serve with chopped onions, low fat cheese & sour cream
Green Latkes
Green Pea Salad A great way to prepare a green salad and store ahead. Because of the layering, the salad greens do not get soggy. Will last a couple of days, can be made a day ahead except for last-minute toppings.
Grilled Asian Cornish Hens with Asparagus and Portobello Mushrooms
Grilled Caribbean Chicken Breasts From The American Diabetes Association Flavorful Seasons Cookbook
ADA Bookstore: 1-800-232-6733; Serve with fresh green beans, seared in 2 T. olive oil with minced garlic and red pepper flakes.
Grilled Oatmeal I feel the same....a prayer for Julia...I learned & enjoyed so much from her books...etc. hence my love of all things rich...Ha. here is a reallly good oatmeal recipe.
We serve this with canadian bacon & scrambled eggs and I’m going to try it as a side dish, flavored like barley.
Grilled Reuben Based on recipe in Turkey Cookbook by Barbara Gibbons, author of The Slim Gourmet.
Editor comment: Make sure the bread has 3gm of fiber per serving - and one piece of bread is one serving so you should slice the sandwich in half and have it for two meals.
Grilled Salmon Burgers Delicious served with a light salad of several various greens...add 1/2 cup of slivered almonds and an oil and vinegar dressing to maintain the light feeling of the meal.
Grilled Tuna & Cheese Sandwiches
Guiltless Cappuccino Let me know what you think.
Hamburger and Cabbage - Gail I put it in Ziploc bags after it cools and freeze it. It makes wonderful quick meals just warmed by itself or you can warm it and put it in a whole-wheat pita. It's just something my mom has always made. If you like onion and peppers, I suppose you could throw those in too.
Hamburger and Cabbage - Jan The rest we froze in meal size bags so we could thaw it out for a quick meal. This stuff tastes wonderful to be something soooo simple. Comfort food! I can imagine varying it by sometimes adding some brown rice to it or a can of tomatoes, depending on my mood. I think it could be the basis for a number of dishes, including vegetable soup.
Hamburger Onion Quiche My mother discovered a much fattier version of this recipe about 40 years ago in a newspaper and we had it about twice a month as a supper dish. I adapted it so I could enjoy it in a healthier version. I hope that you enjoy it too!
Hamburger/Veggie Soup I made this from the basics of the WW soup recipe. It really helps me get my veggies in.
Editor's note: Carrots are a Phase 2 food and therefore should be included only if you are in Phase 2.
Happy Salad Editor says: This could be a phase 1 salad if the carrots are left out.
Hawaiian Quesadillas I put a dollop of sour cream and added in a few jalapenos. I used chopped onions instead of green onions. I also cooked mine in a pan to make it crispier. YUM!
Editor: The original recipe called for pineapple, which is not on either P1 or P2, so I took it out - still looks good, though!
Healthy Easy Pie Crust I got this from asksasha.com and I am just trying it today. It was submitted by
Sarah Packev
Healthy Hashbrowns Has made me a much happier person.
Heavenly Cheese Lovers Dip This is a great dip! Serve it on celery in phase 1 and use your imagination beginning in phase 2
Heidi’s Chicken Cacciatore I made this tonight with stuff I found in the ‘fridge. It was great! We’ll be having this every week.
Herb and Veggie Turkey Meatloaf I'm posting a turkey meatloaf recipe I tried tonight - it was in the paper. Was pretty good, totally legal and nutirtious.
Herb Kooko or Veggie Omelette Dug out a recipe my grandmother used to make. It uses lots of veggies and it is yummy! You can have it for breakfast, lunch, dinner with other things or as a snack.
HJackson's Mom’s Chili, SBD style This was SO good, I am just amazed. I took the Phase 1 chili recipe I found on the recipe site and tried to adapt it to what I think I remember my Mom did with her chili.
It made a lot...I just put up 3 good-sized buckets, and just a touch more in a jar, after having had 2 bowls of it and my hubby had some over Fritos. I think the tomato paste is responsible for the thick richness of the liquid...it is very close to a stew...big chunks in a hint of liquid. I'll see later how much, if any, fat rises to the top, but it should be very little.
Holiday Nog Be sure and leave some out for Santa along with your plate of holiday lowfat cookies. As he'll be making lots of stops on Christmas Eve, he'll appreciate this light, non-fattening treat! Who knows, he may even leave some very special in your stocking!
Homemade Whole Wheat tortillas I have not tried these yet but they sure sound good with some beans to make burritos or a wrap of some sort. I got this also from
www.asksasha.com
also by Sarah Pachev
Horseradish Sauce: I use cooking spray a lot instead of oil and it saves lots of calories. I also use low fat or fat free mayo and mix it with fat free sour cream for many recipes. Even low fat mayo is better than full fat mayo...and when it is mixed with ff sour cream it gives it a nice, rich flavor, especially in salad dressings.
Editor notes: Be careful with the low fat or fat-free mayo - they often have lots of sugar to help the taste ... often, regular mayo is better for you.
Hot Chicken Salad This is from Cooking with Carol; I adjusted the mayo to half mayo and half yogurt and eliminated the potato chips on top - delish!
Hot Vanilla
Take a look at the Splenda Club website. I printed off the recipe this morning.
Hot Wings
Hot-and-Sour Soup From the book 'World of the East Vegetarian Cooking' by Madhur Jaffrey.
Variations: add julienned slices of pork or some shrimp. Also, if you like it chili-hot, add a couple tablespoons of a garlic/chili paste. Water chestnuts can be substituted for the dried lily bulbs. Can also add dried tofu skin, soaked first of course.
Huachinango A La Veracruzana This is a classic recipe HUACHINANGO A LA VERACRUZANA or Red Snapper Veracruz from Diana Kennedy's 'The Cuisines of Mexico'. It works well for phase 1. It can be done with a whole fish or filets. Absolutely wonderful and fit for a company meal
Huevos Rancheros This was posted on the SBD as a Daily Dish. It did not specify how many servings it made, but it appears to be two servings.
Huevos Rancheros This recipe was originally published in the SBD Daily Dish, but then it disappeared from the SB website.
This is a regular favorite at my house. The recipe was originally for two servings, but I now make it for the four servings as given above.
It is an excellent lunch dish as well. It will disappear very quickly.
Huevos Rancheros with Chipotle Black Bean Sauce Note: The optional bread makes this a Phase 2 recipe!
This is pretty quick to put together and makes a great brunch dish jazzed up with optional fixings - start with a heated tortilla, follow assembly as above, top with lettuce, avocado, sour cream - or serve buffet style.
I usually double the recipe and keep in the fridge for a quick breakfast. While the egg is cooking I heat some of the sauce in a bowl in the micro, throw it together, jump in the shower and eat when I come out. It's filling, really gets me through the morning and is a great way to get in the AM veggies for a change from tomato/V-8 juice.
Hope you enjoy!!!
Hummus It is really easy to make and is soooo good on many different types of veggies. I use a couple of different recipes for it, but lately I have been just using the simplest one.
Hummus By Pamela
Imitation Seafood Gumbo Gumbo without the flour and tastes good. This made 6 – almost 2 cup servings and freezes really well.
Indian Cauliflower Garam Masala can also be bought pre-made, but I think it tastes better this way, especially if the cumin seeds are lightly toasted in a dry skillet before grinding.
Indian Roasted Eggplant (Baingan Bharta) My personal favorite recipe, never imagined eggplant can be cooked this tasty :)
Indian-Style Spice Rub From Heart Healthy Living.
I have not tried the rub yet, but intend to do so this week. It sounds very good and does not contain sugar or salt like many recipes for rubs do.
Indonesian Gado-Gado Gado-gado is a dish that works very well as a buffet dish at a backyard barbecue or cookout. It can easily be made up several days ahead of time, just let the veggies reach room temp before using. At the buffet the guests take the vegetables and tofu and top them with the peanut sauce.
Inside-out Cheese Burgers They came out really tasty and the rest of the family can drown them in ketchup. I had mine with tomato slices and a cucumber salad on the side.
Instant Tofu Pudding This has the same calories as when the pudding is made with skim milk, yet it has more protein. When you eat it, you really feel as if you ate a meal.
Italian Eggplant Muffin Cups I love eggplant any way you make it!
Italian Eggplant Sandwiches ENJOY.......great for picnics!!!
Italian Green Beans This recipe is for ALL phases and really hits the Italian cravings!! ENJOY
Italian Pepper Beef Good by itself (Phase 1), or put in a whole-wheat pita half for a great sandwich (Phase 2).
Italian Pork Loin I had it with ratatouille and it was really good.
Italian Sausage and Zucchini Soup South Beach Suggestions: If you use turkey Italian Sausage and Dreamfield pasta, and only a moderate amount of Parmesan cheese, this soup would be a great choice for phase two or three of the South Beach Diet or any type of low-glycemic eating plan. I think you could make a pretty great tasting soup for phase one by leaving out the pasta and replacing it with a can of white beans or garbanzo beans. BY KALYN
Editor Note: SBD allows low-fat sausage with 3-6gm fat for each 60gm serving.
Italian Sausage with Tomato Sauce double it if you want because this freezes very well
Note from editor: Remember to choose low-fat sausage.
Italian Spinach Pie Adapted from: Kraft and the South Beach Diet by Carol and Gail
Adaptations: We omitted the jar of peppers, and substituted chopped, “diet sautéed” vegetables – a combination of bell peppers (all colors), mushrooms and onions.
Instead of greasing the pan, we used olive oil non-stick spray.
We have also made this recipe with a combination of 2% milk cheddar cheese and 2% milk Colby-Jack cheese. The cheese taste is more pronounced – great for breakfast!
Italian Stuffed Peppers Roasted bell peppers and Italian meatballs brought together in one dish!
Suitable for all Phases!
I adapted a recipe from Everyday Italian (foodnetwork.com) to make it SBD friendly. The original recipe had 1/3 cup breadcrumbs, but you do not need them, the Parmesan does fine on its own. Use your favorite marinara sauce. I used Delallo brand tomato-basil (no sugar).
Italian Style Zucchini Casserole I've found so many great recipes on this thread (thanks all), I thought I'd share one for a change.
Italian Tacos HAVE FUN BEING CREATIVE WITH THE INGREDIENTS!!!
Jamaican Smoked Chicken Breast Hello all, I made it to Phase 3 by using a lot of the recipes found in this list. Here are a couple I can give back.
Jan's Crazy Chocolate Cake The only thing in this that has to count toward your Sweet Treats allowance is the 60 calories worth of cocoa powder (in the entire cake) and any Cool Whip you add. Count the rest as if it were a bread.
Janice\'s Breakfast Smoothie This is my sister Janice\'s breakfast smoothie - great for eating on the run in the morning. She gets things ready the night before (except for fruit and cold water) to make it faster.
Remember that this takes your peanut butter serving for the day! (Almond would be even better, nutritionally!)
Jell-O Fudge
Jello Yogurt You can use the fruit flavored yogurts or add fruit when you enter Phase 2
Jicama Slaw with Lemon Vinaigrette This makes a huge salad. I cut the recipe in half for the two of us.
In comparision to other vegetables, both root and non-root vegetables I believe that jicama would fit into the list of foods to enjoy. I used the following web site to compare nutritional information: http://www.weightlossforgood.co.uk/nutrition
Jo's Butternut Squash Soup
Jo's Cranberry Sauce
Joe's Special I like to add a bit of hot sauce to it as well, watch out for added sugar.
This is a 70-year old recipe from New Joe's/Joe's of Westlake in San Francisco, CA.
Enjoy!
Joy's 'Jewish Penicillin' Chicken Soup The secret ingredient is the rutabaga, probably not strictly phase 1, but probably also not enough to hurt!
****
This time I did something a friend told me about. He says he puts a sweet potato in his soup. I put in a small one. After the soup cooked, I pureed it up with some of the broth and put it back in. The color it added was beautiful!! The small potato doesn't change the taste very much at all, but adds so much color and of course, more good nutrients. Definitely recommended.
Joy's Blintz Pancakes The recipe is for blintz pancakes. I love them and have modified the original to make them legal. Now, as for blinztes, which I adore and were my beloved Dad's favorite thing in the world, I don't see why I couldn't try making the crepey part with wh wh pastry flour. Could use Splenda in the filling - only a little sugar in that, and they would be legal Phase 2. If I get ambitious I will do that.
Joy’s Chicken Marinade Thanks Rachel. Here's another one that I am not sure is posted. It's a great recipe for chicken - a marinade. I love it. I'm glad you liked what I posted. I love to cook and have tons of cookbooks and recipes, so if there is anything I can help you with, please feel free to email me. Just put SBD or something in the subject area, so I know it's not spam. Good luck on SBD - it's terrific.
Just Like Wendy's Chili This makes a large amount so you can freeze small containers for lunches.
Just Like Wendy's Chili This is a great, filling recipe that was modified from the topsecretrecipes.com Wendy's Chili recipe while on the South Beach Diet.
This makes a large amount so you can freeze small containers for lunches.
Kale Chips I found this on a health website. Anyone ever try it?
Editor's Note: This is from a subsequent post: Yes this is a good recipe and ok for all phases, you can vary the spices, watch the kale carefully it's easy to burn or overcrisp it. And make sure to turn it over once halfway thru. iI you have one of those Misto oil-sprayers, that's the easiest way to go and you won't get too much oil on the kale. And kale soup is good too if you have a big bunch of it! good luck – Capecrusade
Karatejo’s Own Chili It's yummy and filling and fast. Can't beat that!
Karen's Pickled Veggies I usually double or triple the recipe. I listed the veggies I use most often but you can experiment with veggies.
Key Lime Cheesecake Do not over bake, center should be almost set when done
Can reduce caloric count by baking without crust.
Key Lime Pie Editor's suggestion: instead of the heavy cream, take evaporated milk and chill it then whip it.
Kitchen Sink Vegetable Soup I keep this on hand, frozen in 2 serving containers. Use any vegetables you like. Hamburger meat can be added to make it hardier. I sometime eat this for a snack if I have not gotten my veggies in for the day.
Kokt Lox (poached salmon)
Korean Barbecue Steak Source: adapted from Solutions for the I Don't Cook Syndrome
Kris's Thick One-Pan Chili Last night I had some left over hamburger and didn't know what to do with it, so I started throwing things in a pan, and came up with the following 'Another Chili Recipe'. This was extremely good.
Note: without the rice, it is a phase 1 recipe.
Lasagna We have to double this recipe for our crockpot because it's so big. You will never miss the noodles, I promise!
Latke Version 1 Note: For fluffier pancakes, separate eggs. Separate and add yolks where it says to add eggs. Beat egg whites until stiff. Fold in egg whites after all other ingredients have been mixed in.
Latkes, SBD friendly version Here is one from my old kosher cook books, using yam instead of the Yukon Gold potato.
Laurie's Laughing Cow Chicken & Pasta
Layered Gelatin The WOW's at your dinner party will be a memorable one!!
Layered Pumpkin Cheesecake
Layered Strawberry Salad This was originally a strawberry pretzel salad. I substitued a pecan crust and used the fat free cheeses and whipped toppings. It is great for an occasional treat, for company especially!
Lazy Day Chicken Mexicala I use the frozen chicken. breasts in a bag, I defrost them slightly before cooking. My hubby LOVES this recipe. I don't always serve rice with this, but it does help fill you up. I usually serve this with a salad, and vegetable.
Lazy Day Snack Plate I like to do this for a relaxed and leisurely afternoon snack. Presenting it to myself in an attractive manner makes me feel special.
Leftover Baked Eggplant Breakfast Scramble I just stumbled upon a different breakfast idea and I thought I'd share, since I loved it..
I made the eggplant-lasagna last night (which was FABULOUS--didn't miss the pasta one bit), and I wound up with some extra baked eggplant that didn't fit into the lasagna pan. I pan-fried it in the leftover tomato sauce and added some shredded LF mozzarella, and saved it. This morning, I scrambled the eggplant in with some eggbeaters, and those were the yummiest eggs I've ever eaten! I could have that every morning!
Lemon Blueberry Muffins These taste heavenly when served warm and spread with a little peanut butter. They're light, fluffy and sweet. The sugar, although optional, only adds a tiny bit of calories and carbs while adding a lot of flavor. I have found that adding a tablespoon of sugar per cup of Splenda gives my recipes a more natural flavor without adding many calories.
Lemon Sauce This is Greek in origin. It is great on fish, eggs or asparagus. I used it for SBD legal eggs Benedict, one egg, Canadian bacon, and, for Phase 2, 1/2 whole wheat English muffin.
Lemon-Garlic Shrimp Here's one I DID come up with all by myself! This is a very flavorful and fast dish.
Lemon-Lime Freeze I got this recipe from the ‘Low Carb and Lovin' It’ show on the Food Network. I did not see the recipe when I went to the website and this is as best I remember it.
Lemon-Soy Chicken In my home I use a bit more soy sauce than lemon juice as we do not like a very strong lemon flavor. Certainly experiment to find the right balance for you.
I have found this to be an always easy and successful dish when we have guests - and once you find your own balance of lemon-soy flavor, it is hard to keep everyone from dipping the
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