The Taste of Summer Cookbook Recipes

[ami]

Hosting a brunch this coming weekend? Whether you’re entertaining guests or looking for new brunch ideas for the family, frittatas may be the solution. Try this hearty recipe (make extra for a crowd), which is filled with an array of colorful vegetables and tasty seasonings. Bonus: You may even have leftovers to enjoy another day!

Vegetable Frittata With Parmesan (Phase 1)

Description
This healthy frittata is chock-full of veggies, making for a very satisfying Phase 1 breakfast or brunch.

Serves 4

Ingredients
2 tablespoons trans-fat-free margarine
1 onion, chopped
2 zucchini, thinly sliced
4 large mushrooms, chopped
1/2 large red-bell pepper, chopped
1/2 teaspoon salt
1/4 teaspoon dried thyme, crushed
1/4 teaspoon ground black pepper
4 large eggs, at room temperature
1 cup liquid egg substitute
1 1/2 tablespoons grated Parmesan cheese (optional)

Instructions
Place the broiler rack in the lowest position (6" to 7" from the heat source) and preheat the broiler.

Melt 1 tablespoon of the margarine in a large oven-safe nonstick skillet over medium heat. Add the onion, zucchini, mushrooms, bell pepper, 1/4 teaspoon of the salt, thyme, and 1/8 teaspoon of the pepper. Cook, stirring occasionally, for 8 minutes, or until the vegetables are tender and no juices remain in the pan.

In a large bowl, combine the eggs, egg substitute, the remaining 1/4 teaspoon salt, the remaining 1/8 teaspoon pepper, and the cheese, if using.

Melt the remaining 1 tablespoon margarine in the skillet with the vegetables over very low heat. Pour in the egg mixture. Cook, uncovered and without stirring, for 15 minutes, or until only the top remains runny. Place the skillet under the broiler and cook for 2 minutes, or until the eggs are just set. Slide the frittata onto a large serving plate.

Nutritional information
Per serving:
200 calories
12 g fat (3 1/2 g sat)
9 g carbohydrate
16 g protein
2 g dietary fiber
510 mg sodium
215 mg cholesterol

[ami]

With football season in full swing, you may be hosting or attending get-togethers to watch the games. And if you’re concerned about sticking to eating South Beach Diet-friendly foods, you’re in luck. Forget the high-fat wings, this fast-food makeover is sure to be a hit among your guests — and it’s so easy to prepare, it’ll be ready to eat in time for kickoff.

Buffalo Chicken Bites (Phase 1)

Description
What would a football game be without the familiar taste of the devilishly spicy chicken that hails from Upstate New York?

Serves 8

Ingredients
3 tablespoons trans-fat-free margarine
2 tablespoons hot-pepper sauce, or more to taste
1 teaspoon canola oil
3 (6-ounce) boneless, skinless chicken breasts, cut into 24 (1") cubes
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
3 celery stalks, cut into 24 (1") pieces

Instructions
Melt margarine in a medium nonstick saucepan. Whisk in pepper sauce and cook for 1 to 2 minutes, or until slightly thickened; set aside.

Heat oil in a large nonstick skillet over medium-high heat. Season chicken with salt and pepper, add to pan, and cook, turning occasionally, until browned on all sides, about 6 minutes. Add margarine mixture to pan and gently toss chicken until well coated, 1 to 2 minutes.

Remove chicken from pan and skewer each cube with a toothpick. Skewer 1 piece of celery at the base of each. Arrange on a platter and serve with dip.

Nutrition information
Per 3-skewer serving:
150 calories
9 g fat (2.5 g sat)
1 g carbohydrate
16 g protein
0 g fiber
250 mg sodium

[ami]

Satay is a shish kebab-style dish that is most frequently associated with Southeast Asian cuisine. Known for its flavorful blend of spicy seasonings and traditional peanut sauce, satay is often made from cubes of beef, chicken, lamb, or pork. This delicious recipe is a healthier version of those typically found in Thai restaurants and is complete with its own healthy dipping sauce.

Pork Satay (Phase 1)

Description
This tasty satay dish turns dinner into a festive event. The pork can be broiled or grilled; if you don’t have skewers, just broil the meat without them.

Serves 4

Ingredients
1/4 cup creamy natural no-sugar-added peanut butter
1/4 cup water
1 tablespoon plus 1 1/2 teaspoon rice vinegar
2 tablespoons low-sodium soy sauce
2 garlic cloves, minced
1/8 teaspoon red-pepper flakes
1 1/2 pounds pork cutlets (about 3/4" thick), cut lengthwise into 1/2" strips

Special equipment:
4 metal skewers

Instructions
Heat oven to broil.

Whisk together peanut butter, water, vinegar, soy sauce, garlic, and red-pepper flakes in a mixing bowl. Place pork in a separate mixing bowl, add 3 tablespoons of the peanut butter sauce, and toss to combine.

Reserve remaining sauce.

Thread pork onto skewers and broil 4 minutes per side. Place remaining sauce in dipping cups and serve with pork.

Nutritional information
Per serving:
360 calories
18 g fat (5 g sat)
5 g carbohydrates
42 g protein
1 g dietary fiber
420 mg sodium

[ami]

A Healthy Spinach Salad

Spinach is rich in beta-carotene, folate, and vitamins C, E, and K, making it a great choice for a salad. This spinach salad features a flavorful olive oil and balsamic vinegar dressing for a tangy finish.

White Bean and Spinach Salad (Phase 1)

Description
Remarkably easy to prepare, this bean and spinach salad is also stunning and very tasty. Slice the red onion as thinly as possible; when you soak it in warm olive oil and lemon juice, the bite will mellow, leaving you with a sweet and flavorful red onion vinaigrette.

Serves 10

Prep time: 35 minutes
Cook time: 2 minutes

Ingredients
1 small red onion, very thinly sliced
3 garlic cloves, minced
6 tablespoons fresh lemon juice
1/2 teaspoon salt
1/4 cup extra-virgin olive oil
3 (15-ounce) cans cannellini beans, rinsed and drained
1 1/2 cups packed baby spinach (2 ounces)
Freshly ground black pepper

Instructions
Combine onion, garlic, lemon juice, and salt in a large serving bowl; stir well.

Heat oil in a small skillet over medium-high heat until just warm, about 2 minutes. Slowly and carefully pour warm oil over onion mixture (it will sizzle a bit). Stir well to combine and let sit at room temperature for 20 minutes, stirring occasionally.

Add beans and spinach to the vinaigrette, and toss well to coat. Season with pepper to taste and serve.

Nutritional information:
Per serving:
130 calories
6 g fat (1 g sat)
15 g carbohydrate
4 g protein
4 g dietary fiber
320 mg sodium

[KitchenDweller]

Been on a spinach kick lately and this salad looks sooo good and sooo easy to prepare. Thanks for posting these great recipes!

[ami]

A Healthy Morning Meal

A healthy, hearty breakfast is the best way to start your day. Choosing breakfast foods that are high in protein, fiber, vitamins, minerals, and other nutrients will help keep you from overeating throughout the day. This delicious morning meal is packed with nutritious ingredients to keep you feeling full, satisfied, and energized.

Parmesan and Swiss Chard Omelet (Phase 1)

Description
An omelet makes for a hearty meal, regardless of the time of day. This one is chock-full of vitamin-rich Swiss chard, heart-healthy shallots and garlic, and tasty Parmesan cheese. If chard isn’t available, substitute spinach.

Kitchen tip: Just give the chard a quick rinse before chopping off the woody stems. Wait to add the chard filling until just before folding the omelet. Adding it earlier will make the omelet watery.

Serves 2

Ingredients
1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided
1 small shallot, finely chopped
1 bunch Swiss chard, leaves only, washed and chopped
1 medium garlic clove, minced
2 tablespoons finely grated Parmesan cheese
4 large eggs
Salt and black pepper

Instructions
Warm 1 teaspoon of oil in large nonstick skillet over medium-low heat.

Add shallot; cook 3 minutes, until softened, stirring. Add chard; let sit in pan 2 minutes to begin wilting. Cook 8 minutes, until tender, stirring occasionally. Stir in garlic in last minute of cooking. Scrape mixture out of pan into a medium bowl. Stir in cheese.

In small bowl, lightly beat eggs, salt, and pepper. Wipe out skillet with paper towel; add remaining 1 tablespoon oil and place over medium-high heat. Once the pan is hot, add eggs; let them sit for 3 seconds, until edges begin to set. Using a spatula, draw the lightly cooked egg to the center of the pan. Tilt the pan to the side so the uncooked egg runs to the bare spot at the edge of the pan. Repeat process all around the edges of the pan until omelet is just set but still moist.

Add chard filling evenly over top half of the omelet. Cook a few more seconds to melt cheese. Run the spatula quickly along the side of the pan to loosen the edges. Jerk the pan sharply away from you a few times; the omelet should slide up the far side of the pan. Tilt the pan, resting the far edge on a serving plate. Gently roll omelet onto plate, using the spatula to fold over the omelet. Serve immediately.

Nutritional information:
Per serving:
274 calories
21 g fat (5 g sat)
3.5 g carbohydrate
16.5 g protein
487 mg sodium
428 mg cholesterol

[ami]

[img][img]http://i89.servimg.com/u/f89/12/19/68/83/cookie10.jpg[/img]
[/img]

[ami]

Sweet potatoes have recently become the rising star in the world of superfoods. From baked to mashed, you can enjoy this starchy vegetable starting on Phase 2 of the South Beach Diet. It’s rich in beta-carotene and vitamin C, both powerful antioxidants that work to prevent and possibly reverse the cell damage caused by free radicals. Sweet potatoes are at their peak abundance from September through December, but you can find them at your local supermarket year-round. Here are a few tips for buying, storing, and enjoying sweet potatoes.

Buying Sweet Potatoes: Look for firm potatoes that do not have any cracks, bruises, or soft spots. Sweet potatoes typically taper at one end and are characterized by their dry, yellow flesh. They are originally from the West Indies but are now grown in many parts of the United States. Since sweet potatoes can vary in size, choose small ones (four to five ounces) when first reintroducing them to your diet.

Storing Sweet Potatoes: Sweet potatoes should be kept in a cool, dark, and dry place, like the pantry. Refrigeration is not a good idea, as the cold temperature can negatively alter their taste. They should be used within two weeks of purchase.

Enjoying Sweet Potatoes: Before preparing, make sure to scrub them thoroughly with a stiff brush. Since sweet potatoes grow under the ground, they can collect a lot of dirt. To cook, you can either boil and mash them as you would regular potatoes, or you can roast or bake them in the oven. If you choose to bake them whole, make sure you pierce the skin several times with a fork to prevent an explosion. Sweet potato “fries” are also a delicious way to prepare them, as long as they are baked (not fried). Try this recipe:

Baked Sweet Potato Fries (Phase 2)

Description
Sweet potatoes make these golden oven fries much healthier than the fried white potatoes we all grew up eating. If you want to add a spicy touch, use Hungarian hot paprika.

Prep time: 5 minutes
Cook time: 30 minutes

Serves 4

Ingredients
2 medium sweet potatoes, scrubbed and dried
1 tablespoon extra-virgin olive oil
1/4 teaspoon salt
1/2 teaspoon paprika

Instructions
Heat oven to 425° F.

Slice each sweet potato lengthwise into 8 pieces. Toss with oil, salt, and paprika. Spread in a single layer on a baking sheet and bake until lightly browned on the bottom, about 15 minutes.

Turn slices and bake until bottom is browned and potatoes are tender, about 10 minutes more. Serve hot.

Nutritional information
Per serving:
100 calories
3.5 g fat (0 g sat)
17 g carbohydrate
1 g protein
2 g dietary fiber
170 mg sodium

[ami]

Looking for a zesty — and healthy — way to liven up a meal? Rich and hearty salsa is a nutrient-dense condiment that can add a kick to any dish, whether it's a hot South-of-the-Border specialty like huevos rancheros or a cool, fresh salad topped with grilled chicken. Best of all, this tasty condiment can be enjoyed on all Phases of the South Beach Diet. Here, you'll find more information on salsa's health benefits, how to navigate the condiment aisle to select the best store-bought varieties, and a simple recipe to make salsa at home:

Salsa’s Amazing Benefits

Salsa is made mainly from tomatoes, so it's high in lycopene, an antioxidant that has been shown to protect against prostate cancer. In fact, the US Food and Drug Administration allows certain tomato-based products to claim a reduced risk of prostate cancer with consumption.

Smart Shopping

With the countless number of salsa brands and varieties lining supermarket shelves, how do you choose the best one? When selecting salsa, avoid those that are made with added sugar. Unopened, jarred salsa can be kept for six months in your pantry. Opened salsa should be refrigerated and consumed within a month. Try this quick and simple salsa recipe:

Put-It-on-Everything Salsa

Serves 2

Ingredients
4 plum tomatoes, seeded and chopped
2 scallions, minced
1 garlic clove, minced
2 tablespoons fresh cilantro, minced
1 tablespoon fresh lime juice
1⁄4 teaspoon salt
1⁄8 teaspoon freshly ground black pepper

Instructions

In a large bowl, combine tomatoes, scallions, garlic, cilantro, lime juice, salt, and pepper. Serve at room temperature.

Nutritional information
36 calories
0 g total fat (0 g sat)
0 mg cholesterol
8 g carbohydrate
2 g protein
2 g fiber
306 mg sodium

[ami]

Looking for South Beach Diet-friendly Asian cuisine? Get a taste of the Far East with this delicious Asian-inspired tuna burger recipe. Using flavorful ingredients, such as wasabi and low-sodium soy sauce, this delicious dish is a healthy alternative to traditional Asian fare.

Asian Tuna Burgers (Phase 1)

Description
Wasabi, or Japanese horseradish, can be purchased as a paste (in a tube) or as a powder (just reconstitute the powder with a little water to form a paste) in the Asian section of most supermarkets. Here the wasabi is blended with sour cream and lemon juice to make a spicy sauce for these fresh tuna burgers.

Prep time: 10 minutes
Cook time: 11 minutes

Serves 4

Ingredients
1 tablespoon sesame seeds
1 pound fresh tuna, cut into 1" chunks
2 scallions, coarsely chopped
1 tablespoon Dijon mustard
2 teaspoons toasted sesame oil
1 1/2 teaspoons low-sodium soy sauce
2 tablespoons reduced-fat sour cream
1/2 fresh lemon juice
1/4 teaspoon wasabi paste

Instructions
In small skillet, toast sesame seeds over medium-low heat, shaking the pan back and forth until seeds are golden, about 5 minutes. Transfer to a plate to cool.

In a food processor, combine tuna, scallions, mustard, sesame oil, soy sauce, and sesame seeds. Pulse just until mixture comes together (it should not be finely ground), 15 to 20 seconds. Form mixture into 4 patties, about 3/4" thick.

In a small bowl, whisk together sour cream, lemon juice, and wasabi. Lightly coat a grill or grill pan with cooking spray and heat to medium-high. Grill patties 2 to 3 minutes per side for medium-rare. Top each burger with wasabi sauce and serve.

Nutritional information
Per serving:
220 calories
10 g fat (2.5 g sat)
2 g carbohydrate
28 g protein
2 g fiber
230 mg sodium