South Beach Diet Recipies

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Roasted Chickpeas - South Beach Diet Recipe

1. Preheat oven to 450. 1 15.5 oz can chickpeas, rinsed and drained; 2 tbsp olive oil; salt to taste.
2. Mix ingredients together in shallow baking pan. Bake for 20 minutes until golden brown, stirring occasionally.
   When finished, remove from oven and allow to cool. Eat at room temperature.
3. This recipe is from a book called "Vegan Planet" that I got out of the library. I've found that lots of vegan recipes are helpful during Phase I. They make good snacks or sides with protein

Roasted Portobello Salad with Blue Cheese

3 tablespoons red-wine vinegar;
1 tablespoon Dijon mustard;
salt and pepper;
2/3 cup olive oil;
4 portobello mushrooms (1 1/2 pounds), stems trimmed;
3 heads endive,
sliced crosswise 1/2 inch thick (about 4 cups);
8 oz. mesclun or mixed salad greens (about 10 cups);
1 small red onion, thinly sliced;
4 oz. blue cheese

1. Preheat oven to 450 degrees. In a medium bowl, whisk together vinegar, mustard, 1/4 teaspoon salt, and 1/4 teaspoon pepper. Slowly add olive oil, whisking to emulsify. Set aside 1/2 cup dressing to toss with the greens.
2. Place mushrooms, stem side up, on a baking sheet. Coat both sides with some of the remaining dressing. Roast mushrooms, brushing with more dressing every five minutes, until they are tender, about 15 minutes.
3. Toss the endive, mesclun (or mixed greens), onion, and cheese with reserved dressing, and divide among salad bowls. Cut portobellos 1/2 inch thick, and arrange a few slices over each serving

Smoked Salmon Frittata - South Beach Diet Recipe

Ingredients

• 8 stalks fresh asparagus
• 1 tablespoon extra-virgin olive oil
• 1/2 Bermuda onion
• 1/4 cup dry-packed sun-dried tomatoes
• 2 ounces smoked salmon
• 1/2 cup liquid egg substitute
• 1/4 cup water
• 3 tablespoons nonfat dry milk
• 1/4 teaspoon chopped fresh marjoram
• Pinch freshly ground black pepper
• fat-free sour cream (optional)
• salmon roe (optional)
• chives (optional)

Instructions

1. Boil 1" of water in a large skillet. Add the asparagus and cook, uncovered, until tender-crisp. Coat an ovenproof 8" skillet with cooking spray and place over medium-low heat until hot. Add the olive oil and sauté the onion until soft. Add the asparagus and sun-dried tomatoes. Add the smoked salmon and remove from the heat.
2. Preheat the broiler. Combine the egg substitute, water, dry milk, marjoram, and pepper. Pour over the salmon mixture.
3. Cover and cook over medium-low heat for 7 minutes or until the bottom is set and the top is slightly wet. Place the skillet under the broiler 4"–6" from the heat source until the top of the frittata is puffed and set, 2–3 minutes. Top with fat-free sour cream, salmon roe, marjoram, and chives, if desired. Slice into wedges and serve immediately.
4. Try substituting 1 cup of broccoli florets for the asparagus and 2 ounces of ham for the salmon.